Recently, a young woman enrolled in a club where I work as a fitness instructor. She had just begun exercising, and after a few weeks she was expecting training that required many jumps she wanted to avoid because of her bad ankles and knees, so she years She confessed to me that she had postponed her participation for a while. She “has not lost the COVID kilos yet.”
As soon as I started training, I learned something. Jumping into exercise is completely voluntary. All exercises can be adapted to be easier on the joints. Then it’s a myth that you have to punish your body for training to get something.
“Fitness is the longest of a long game. It’s an investment plan,” says Keeran Magwire, advocate of low-impact strength training. credit:iStock
The jargon of exercise that significantly increases the load on the joints is: Have an impact – And you may not understand how big the impact is. According to Kieran Maguire, an athletic scientist who is the director of Science of Fitness, running can put up to seven times the weight load on the knee joint. “It’s a fair amount to absorb,” he says. It’s no wonder that the knee always hurts after the first run.
There are many reasons to avoid high-impact exercise. Existing injuries, fear of new injuries, overweight, uncertainty about unfamiliar movements, poor or poor physical condition, disability, muscle aches, age, loss of bone density, etc. Or you might exercise in an apartment where you can’t fly around or disturb your neighbors. And maybe you just don’t feel like jumping today.
Women may have additional reasons such as menstrual cramps, endometriosis, pregnancy, and postpartum pelvic floor problems.
The good news is, even if it’s expensive-Impact Exercise isn’t for you, it doesn’t mean you can’t get many health benefits of high-Strength exercise. “Impact and strength are two separate things,” says fitness expert and podcast host Amelia Phillips. Healthy girlfriend.. “You can do very high intensity training with little impact.”
“The rower is a great example of a device that allows a beginner and an Olympic athlete to sit together for two minutes, both with the same intensity of training.”
Low-impact, high-intensity exercise that reduces stress on joints includes cycling on exercise bikes, swimming, and the use of cross trainers and rowing machines.
“The rower is a great example of a device that allows a beginner and an Olympic athlete to sit together for two minutes, both with the same intensity of training,” says Phillips. This is because exercise intensity is completely related to each individual’s individual fitness and experience.
