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Why Low-intensity workout is ideal for beginners? Know the benefits and exercises

by Shatakshi Gupta

Low-intensity workouts, often known as low-intensity steady-state workouts, are the latest fitness buzzwords. These workouts are becoming increasingly popular as people of all ages and fitness levels can benefit from them. Low-intensity workouts consist of more consistent physical activities that last longer. Physical activities that fall into the low-intensity workout category include jogging, cycling, strolling, yoga, and so on.

When we talk about a high-intensity workout, we’re talking about a workout with a lot of impact and activity in a short amount of time, whereas a low-intensity workout is a polar opposite. When you do a high-intensity workout, your heart works at 80 to 95 percent of your heart rate, whereas when you do a low-intensity workout, your heart works at 40 to 50 percent of your heart rate. However, this does not negate the importance of low impact. It benefits your body in a subtle way. Low-intensity cardio improves your body’s ability to use oxygen during exercise, according to the American Council on Exercise. As a result, your body breaks down carbohydrates and lipids for fuel, allowing you to operate physically for extended periods of time.

Multiple reasons have contributed to the current popularity of low-intensity workouts. It’s ideal for anyone who can squeeze a brief workout into their schedule. Low-intensity exercise is ideal for those who want to begin their fitness journey later in life. You can burn up to 294 calories every day if you do a low-impact activity for at least 30 minutes every day.

Benefits of Low-impact exercise:

  • It reduces the severity of potential painful flare-ups or injuries.
  •  It keeps the spine functional and mobile, reducing chronic pain-related disability.
  • It burns calories to help you reach and maintain your ideal weight, which can relieve back pain.
  • It also promotes the production of endorphins, which act as a natural pain reliever and can improve mood to alleviate depression symptoms.

Popular low-intensity workouts:

Jumping jacks:

They’re a wonderful warm-up exercise that will get your muscles working and your heart rate up. This jumping jack format does not require you to jump. Put your right foot out and your right arm on your head at the same moment, then return to your starting position and repeat for one minute on the left side.

Side Lunges:

It is another excellent low-intensity exercise. You can perform this by separating your legs, then bend your upper body to the waist with your core tucked in and bring your left arm towards your right foot. Repeat on the other side.

 Knee smash:

This is extremely beneficial to your core and belly fat. Extend the arms and bring the left knee up and across your body while lowering the arms. Repeat on the other side for a minute.

Squat kicks:

This is a simple yet very effective exercise. You simply squat as usual and end your squat with a high kick every time you rise. You can do these sets if you become tired of the previous ones.

Standing Crunches:

Begin by standing with your feet apart, arms bent, hands on the back of your head, and elbows flared. Bend to your right side and lower your elbow while simultaneously raising your right knee to touch. On the left side, repeat the same processes.

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