An expertly-crafted, beginner-friendly low impact workout to build muscle and increase strength
A low impact workout is an effective way to build muscle, endurance and cardiovascular fitness without putting too much stress or strain on the joints. And whether you’re a fan of the best resistance bands , free weights or bodyweight exercises, making your workout low impact is still a great way to tone up.
“Low impact workouts are also a good choice for pregnant women once impact gets uncomfortable or returning to exercise after birth. It means you can work the body whilst protecting scars and allows for the gradual recovery of the pelvic floor and core to support the pelvis and spine without overloading.”
“To gain muscle strength we need to push the muscles to adapt, which means following the principles of training called ‘progressive overload ’. This is the point at which the muscles will begin to adapt to the increased requirement for strength,” says O’Leary. “Of course this does depend on your goals, your starting point and how much exercise you have done before. For example, for someone who doesn’t exercise, doing low impact walking and body weight squats will give a strength gain. For someone who usually runs and does weighted squats, however, it won't.”“Skeletal muscle fibers grow after regular training due to many physiological factors, such as changes in muscle protein turnover,” says sports and exercise scientist Paul Hough.
It’s important to do at least five minutes of warming up before starting exercise, and don’t forget to spend as long cooling down and stretching afterwards. If you want to make it harder you can hold it on the last rep and do pulsing up and down movements of the arms.
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