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When to Go Low Impact
Fitness | October 12, 2017
I believe everyone can get in shape, no matter how old you are. I also believe that there are creative ways you can still be active even when faced with certain challenges. Some people don’t have time; others can’t afford a gym membership.
And then you have those who are not physically capable of doing some exercises due to an injury or complication in their body.
Over at the ZGYM, I have a series of Low Impact Lower Body Workouts and Low Impact Full Body Workouts that work differently than my other ones. Unlike my other routines involving explosive exercises like plyometrics, my Low Impact series was designed to be safe on the joints while still offering you an effective workout. This series gives you cardio, conditioning, and strength- all without irritating any sensitive areas of your body such as your knees. Generally, this series is open to all fitness levels. But there are some people in particular who would really benefit from doing them.
Here’s how you can tell whether or not these workouts are right for you.
If you…
- …have joint problems, and need a workout that is not high impact, this series is definitely good for you.
- …are pregnant and have been working out with me for a long time, you can do this series once you’re cleared by your doctor.
- … have suffered an injury in areas like the low back and are slowly getting back into exercising, then this series is appropriate to start with after you’ve gotten clearance from your doctor to workout again.
- …want to significantly strengthen your lower body, then try some of these routines to build some shapely legs.
- … are overweight, and not physically capable of high impact training, this series is a great starting point.
- …need a break from my harder routines but still want to give your body a great workout, go and try this series.
- … are not a beginner, but are not yet ready for my advanced routines, this series can help you to improve your fitness and transition into these harder routines in the future.
- … still getting used to exercise, but are not ready to start engaging in a lot of jumps and plyometrics, then give this series a try.
- … want an easier day that isn’t high impact but still challenges the entire body.
- … live somewhere you can’t make a lot of noise from moving around a lot (like an apartment or with roommates/family), these will definitely help to keep the noise down while still giving you a great workout!
- … are ready to add some variety to your training and mix things up a bit, give this series a shot!
The Low Impact Series is also a great compliment to my Postural Therapy series. You can still exercise effectively with the Low Impact Workouts, and work towards improving your posture and healing your body with consistent use of the Postural Therapy routines. That way, you get the best of both worlds with a better body. You’ll move efficiently, and feel good about moving again without anymore pain or discomfort.
Here are all of my Low Impact Workout.
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Totally agree ! Low impact workouts especially with KB works wonders in maintaining fitness ! I had a bad fall 11 weeks ago , landed badly and dislocated my right ankle and also tore my lateral collateral ligament on my right knee. Having been a consistent ZGYM warrior I was so worried about losing my fitness, flexibility and putting on weight etc . I allowed myself a day of wallowing in self pity and non exercise 😕After that I started my usual routine …. modified yoga , modified exercises with my cast on .It was hard … but with determination and consistency I could see daily improvements.KB swings became a staple helping me with cardio since I can’t run or jump rope and keeping my muscles toned at the same time! This healing process has been good, teaching me to slow down ,
be compassionate and kind to my body, be patient and be creative in my
workouts working around the injury. I’ve regained almost full strength and flexibility but still can’t jump rope and run yet… I’m grateful that I’ve maintained my fitness
and flexibility despite the injury and actually am in better shape than before the fall !! So thank you Z for your workouts with all the varieties and inspiring me to never give up , stay consistent (no excuses !)and be creative 😊 Sending you blessings and much love ❤️
Private Member |
switzerland/, france
be cautious:low impact usually means strength with weights, however it is not good for certain conditions or can create issue as it puts additional intra-abdominal pressure and presses on abdominal wall and pelvic floor.
Just check out that you breathe and engage your PF correctly and don’t create any prolapse (organs going down) and diastasis (separation of abdominal wall).
It is known from women-health-physio and gyn-ob that women doing sports typically have the above issues (even young, and didn’t have babies). Also pregnant and post-partum women are in fragile state.
I love the following sources : pelvicexercises(dot)com(dot)au
mumsgoingstrongfitness (dot)com
Private Member |
usa
I have to do low impact workouts regularly because of my patellofemoral arthritis and osteoarthritis in my knees especially if I’ve been jogging or jumping a lot. My knees will scream at me to do something else! So I love do heavy weight workouts with no jumping exercises. (Btw, I love both Low Impact series.) I’ve been told the stronger the surrounding muscles are, the less friction happens between my bones.
Have a great weekend Zuzka and warriors! 😊
Private Member |
I am coming back from a devastating liver disease and was horrifed I would not be able to keep fit. I love low impact exercises, especially kettle bell swings, single-armed, regular and switching mid-air. I’ve actually come out of this two sizes smaller and many inches slimmer. What a relief! I have learned a great deal from you, Zuzka, and I thank you. I’m looking forward to building up my strength to full warrior ability and since following your training on my high-density foam roller, Husband says my legs have never looked so shapely. So cool!
Private Member |
yilan city, taiwan, taiwan
Sounds like you are already a warrior Milinda! You are proof that we can still lose 2 sizes from low impact while recovering from serious health issues. Thanks for your story. I wish you supernatural recovery!
Private Member |
I used to exercise intensely on a regular basis- soccer in school, running and high intensity almost daily once I graduated. After several years and then getting a bad knee that almost always pops, I was upset at the thought of toning things down. But it’s totally possible to keep yourself in shape without going all out : ) love how Zuzka incorporates more than one form of exercise!
Private Member |
germany
Do you have recommendations for/from other users who are going through chemotherapy?
I was diagnosed with breast cancer and had two treatments. Until march I’m in therapy but I don’t want to lose my efforts. 🙁
Private Member |
lake tahoe, nv, usa
Unfortunately I don’t. I would suggest you to ask your doctor about the amount of physical activity you’re allowed to do, because I’m assuming that’s very individual. From there you can choose workouts based on intensity. The low impact workouts can be still intense but are generally safer and very gentle on the joints. If you need something that is even less intense you can just stick to Stretch & Tone workouts – those are really great, gentle on the body but still offer some challenge. Have you asked your doctor what type of exercise you can engage in during the therapy?
Private Member |
I’m pregnant and have been doing the low impact series since I knew. I don’t do them as AMRAP, just do 3 round for time, that usually takes 20 minutes. I think AMRAP would make me push to hard, but like this the workouts are perfect 🙂
Private Member |
I am pregnant as well and started the low impact series as soon as I found out. They are great! I Focus on my form and mind muscle connection. I’d love it if you’d add a few more low impact workouts to the mix 🙂
Love your workouts Z!!
Private Member |
As a hyper-mobile person I cant jump around or run, or even train karate because I may dislocate my joint. The collagen in my body does not make its job, so I have to strength the muscle in order to support my bones and structure. I have already lost cartilage in my ankle due of a fall that I did not realise was bad, because my tendons only go with it. Having low impact exercises make me happy because I can still keep in shape and look healthy, the worst thing someone can tell to a person with a condition is to rest, you fill hopeless in any age. I am 26 years old and at the beginning of my diagnosis I was devastated, currently the pain is mild almost gone, but if I run oh god!! I keep my therapy and strength training as a way of body and mental help/health.
Thanks ZUZKA