Regular exercise plays a crucial role in maintaining a healthy body and mind, and there are a million ways to do it. Many exercises include high-impact activities, such as running and jumping. However, the force of these movements can be uncomfortable and even dangerous for many people. Whether you experience joint pain or simply want to be easy on your body in the gym, try these low-impact cardio workouts that build muscle.
Why Choose Low-Impact Workouts?
Everyone benefits from low-impact exercise at least every once in a while. For instance, if you are new to exercising, recovering from an injury, or dealing with chronic pain, you shouldn’t put force on your joints. Instead, focus on activities that reduce the risk of injury while still offering a great way to burn calories and improve cardiovascular endurance.
Additionally, low-impact workouts are versatile and accessible, accommodating various fitness levels and ages. You can push yourself at a high intensity within a low-impact framework or enjoy a steady pace.
The Importance of Building Muscle Alongside Cardio
While cardio is great for heart health, building muscle should also be part of your fitness strategy. Muscle mass increases your metabolism, allowing your body to burn more calories even when you’re at rest. In fact, muscle building is essential for long-term weight management.
Additionally, stronger muscles improve functional strength, enhance balance, and help you avoid falling as you age. Combining muscle-building exercises with cardio also ensures more comprehensive workouts that improve both endurance and strength.
Exercises To Consider
So, which low-impact cardio workouts also build muscle? Take a look at the most popular, effective options below!
Cycling
Cycling, whether on a stationary bike or outdoors, is a great low-impact activity that works your leg muscles. It targets your quadriceps, hamstrings, calves, and glutes as you pedal, while also giving you an excellent cardiovascular workout. As you choose a commercial-quality exercise bike, look for resistance settings that you can use to increase the intensity and build more muscle.
Rowing
Rowing offers a full-body workout that engages your arms, back, shoulders, and legs while being gentle on your joints. The continuous motion strengthens your muscles and improves cardiovascular fitness. Many rowing machines allow you to adjust resistance, giving you control over the intensity of your workout. Or if you want a more immersive experience, join a rowing team!
Swimming
Swimming works almost every muscle in your body, particularly your shoulders, core, and legs. It’s a perfect workout for people with joint issues or arthritis, as the water alleviates almost all pressure on your body.
Elliptical Training
An elliptical machine offers a low-impact, full-body workout. You can target both upper and lower muscle groups by using the machine’s handles while pedaling. Increasing the incline or resistance will further engage your muscles, improving both strength and endurance.
Take the Low-Impact, High-Reward Approach
Low-impact cardio workouts not only offer a gentler approach to fitness but can also build and maintain muscle. By integrating cycling, rowing, swimming, and/or elliptical training into your routine, you can achieve a balanced, effective workout routine that protects your joints and supports your longevity.
This article was written for WHN by Casey Cartwright, a passionate copyeditor highly motivated to provide compelling SEO content in the digital marketing space. Her expertise includes a vast range of industries, from highly technical to consumer and lifestyle-based, with an emphasis on attention to detail and readability.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.
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References/Sources/Materials provided by:
https://www.gradyhealth.org/blog/5-benefits-of-low-impact-exercise
https://newsinhealth.nih.gov/2020/03/maintain-your-muscle
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
https://www.healthline.com/health/fitness-exercise/low-impact-exercises
