If your joints are compromised and you cannot perform impact exercises, there are many alternatives to these types of exercises such as Jumping Jacks, which are low impact exercises. In this way you will be able to enjoy sport without a joint problem preventing you.
With these exercises that we are going to show you below, you can structure a small session of cardio routine that you can do both at the gym and at home.
Mountain climbers
The Mountain Climber or climber is an excellent alternative so that you can perform a very complete exercise of love, where you work practically the entire body, especially the core.
The idea is to do it at a fast and explosive pace, trying to bring the knees to the chest, in a high plank position. You can lower the intensity level by reducing the pace and making it less explosive.
Standing Oblique Crunch
It is a very simple exercise to perform and very gentle, perfect for people like you, who have joint involvement. It involves a large part of muscle groups, especially the core and the leg that maintains balance, and is a very low-impact exercise.
For the exercise to be effective it is important that we do it for a long time, between about a minute or two on each side of the body.
Lunges with knee lift
The lunges in themselves are not an exercise that requires a lot of cardiovascular resistance, they are more of a strength exercise, but with this variable you add a bit of movement.
It involves doing a back leg knee raise, trying to touch the knee to the chest. You can alternate and do two minutes in total or do it one-sided for one minute on each side.
Low Impact Jumping Jacks
It is an excellent variant to conventional jumping jacks, it is the low impact alternative that you can perform perfectly because it focuses on the movements of the arms.
The exercise should last about two minutes and should be active and at a fast pace to really do your cardiovascular function, as it is a type of exercise that does not require a lot of effort.
Plate with change of supports
Widely used in pilates and sometimes in crossfit workouts, it is a type of plank that adds movement to make it a very complete exercise.
If the technique is adequate and you are able to keep your body tight, you can increase the speed of your arms to increase cardiovascular resistance and the difficulty of the exercise.
Lateral displacements
Another simple and gentle exercise that requires virtually no impact, it is about making lateral movements to the left and to the right.
To increase the difficulty of the exercise, you can use a resistance band placed above the knees so that the legs work a little more.
Swing Squat or Swing Squat
This exercise is very intense, in which a lot of movement is performed and practically all the muscles of the body are worked. It is a conventional swing alternated with a squat.
It is done with a kettlebell, but if you don’t have it, it can be done with a 5L water bottle or any other type of object that has some weight.
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Videos | LivestrongWoman, Those Guys Who Train, Underdog Racing, Kickstand Fitness Personal Training, Mr. Fahrenheit, ScottHermanFitness,
Men’s Health.