Low Impact Fitness: The Basics
Guest post provided by Nicole Kennedy, Health & Fitness Writer for the Aaptiv Magazine.
Want to live a healthy, active life but not a fan of cranking up the intensity? Enter Low Impact Steady State cardio, or LISS. Classified by performing a physical activity at low to medium intensity (remaining below 50 percent of your maximum heart rate), low-impact fitness is becoming arguably as popular a trend in wellness as its higher-impact counterparts.
LISS is perfect for active aging and recovery, as well as recreation. Walking, swimming, and cycling are all forms of low impact steady state cardio. Check out some tips below to make the most out of your workout this season, no matter the intensity:
Make sure to hydrate
The body naturally loses its water content throughout any given day, namely through waste materials like urine and sweat. This is only accelerated with elevated temperatures and physical activity, so while the Mayo Clinic recommends 8 eight-ounce glasses of water per day, it’s important to self-monitor and hydrate whenever you feel thirsty.
A great way to do this is to invest in a reusable water bottle, preferably one with measurement notches on it so you can keep track of how much you’re drinking. This will help you form an understanding of how much your body needs.
Wear the right shoes
Even for low impact workouts, you need proper shoes. Without support, your feet can suffer. Look for biomechanical technology that supports natural alignment in order to protect your body from strain or injury. Active sneakers, like Vionic’s Elation shoe, stabilize your feet and hug your curves for total comfort from stretching to finish line. Need wide width options for a better, more tailored fit? Try something like Miles or Sierra.
Since low-impact activities often stretch 40 minutes or longer, you’ll need a good reserve of energy to keep going. Eating a diet that balances nutritional components such as protein, fat, carbohydrates, vitamins and minerals is key to maintaining any healthy routine.
It can be fun to experiment with in-season produce: try checking out your local farmer’s market for fresh options that won’t break the bank.
One of the fastest-growing trends in fitness right now are daily exercise apps and wearables that provide users with an experience that previously required a gym membership or personal trainer. All you need is a smartphone and a pair of headphones, and the world of guided walking, yoga, cycling workouts, and much more, are open to you.
Take it slow
Remember, it’s not about pushing yourself through a short and brutal high-intensity session. Take the time to enjoy the activity, whether it’s a relaxing yoga class or a stroll through town with friends or family. Your body will thank you!