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Low impact exercises



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TEMIWUMI
Posts: 140
7/29/13 10:13 P

Walking



FIELDWORKING
SparkPoints: (22,986)
Fitness Minutes: (44,660)
Posts: 628
7/29/13 2:21 P

1) Cycling (indoor or outdoor)
2) Walking (vary the speed without actually running)
3) Rowing machine (great for overall body workout)
4) Elliptical
5) Swimming (even if all you do is get in the deep end and tread water or do like you are running in water)



DANCEMOM1970
SparkPoints: (25,254)
Fitness Minutes: (38,855)
Posts: 176
7/28/13 8:57 P

I started doing Zumba about 35 lbs into my weight loss (which still had me at the top end of the 200's) and there was no way I could do the high impact parts of it, so I adjusted every movement that had high impact to make it low impact. The instructors where I go are great at giving options and even if they didn't, it's not hard to figure out what to do to make a jumping movement more like stepping. It's great fun, and I've worked my way up to doing about 90% of the high impact moves.



CHARLOTTE1947
SparkPoints: (39,347)
Fitness Minutes: (47,234)
Posts: 1,751
7/28/13 8:17 P

Something called Insanity probably is.

When I had problems with my knee, I saw a doctor and got into physical therapy. Knee problems have a variety of causes and it's best to let a doctor diagnose it and help you decide which exercises you can do. I had to have physical therapy. The therapist suggested 4 exercises for me: Walk on LEVEL ground, do low impact aerobics in a swimming pool, do lap swimming; or use a stationary bike.

Now, after several years of following that advice, I have decided to try a low impact Zumba, one for older or injured people. There's no jumping. Zumba has twisting in the knees and ankles, and it's important to wear the right shoes. A dancing fitness shoe works because it's smooth on the bottom whereas walking/running shoes do not work well as they tend to grip the floor and can cause injury.

Keep in mind what my doctor told me. For every pound you take off your total weight, you take several pounds of pressure off your knees.





ARCHIMEDESII
SparkPoints: (138,172)
Fitness Minutes: (207,380)
Posts: 20,498
7/28/13 6:40 A

SELENITYLUNARE.

Insanity is an extremely high intensity, high impact workout. If you've been sedentary for a very long time, this is not where you want to begin your exercise routine.

Have you been sedentary ? If so, why not start with a daily 30 minute walk ? There are members who will tell you how they lost 100+ pounds just by walking and watching what they ate. Walking is wonderful low impact cardiovascular exercise.

Have you tried any of Coach Nicole's workouts in the fitness section ? If not, why not try a couple of those. Many are low impact. Do you like to dance ? You could try Zumba. Zumba is a low impact Latin dance style workout. There are DVDs and you can also find classes at your local gym. Most gyms offer Zumba these days. that's how popular it is.

If you have a gym membership, you could try some of the classes. Do you have a bike ? Cycling is fantastic low impact exercise. How about jump rope ? As long as you're not jumping too hard or high, jumping rope can be low impact. You can swim, cycle, walk, use the elliptical or stationary bike, play golf, tennis, etc... it's ALL good.

When it comes to losing weight, what matters most is what you eat. Good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit. In short, you can't out run a bad diet with exercise. If you want to lose weight, you have to eat right. If you want to be fit, you have to exercise.

Can do you Insanity ? Eventually, but you really need to slowly ease into a routine so that your body has time to increase strength and endurance. What you might do is some modified versions of the Insanity workouts. When they do jumping jacks, you do modified jacks or march in place. Do what you can, but don't kill yourself either. it's one thing to challenge your body, but you don't want to end up injured either.

Try some low impact exercises like walking, swimming, cycling or even Zumba. Give yourself 6-8 weeks to adapt to a routine. As you get stronger and a bit fitter, then you can go back to Insanity.



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SELENITYLUNARE
SparkPoints: (16,071)
Fitness Minutes: (8,286)
Posts: 638
7/28/13 3:04 A

I have tried Insanity twice and have both times hurt my right knee to the point where sometimes it just randomly gives out on me. I gave it 2 weeks to recover and it seemed to be doing okay. However, my second attempt I ended falling flat on my face when it gave out on me again.

So now I am looking for a low impact exercise routine that can help me lose weight so I can finally do Insanity.

Any suggestions?



 
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