There is no question that high intensity exercise burns the most calories in the least amount of time. But high intensity usually means high impact, we are only as strong as our weakness link and for many of us that weak link is our hips and knees.
For workouts that will raise your heart rate and burn calories without the impact, read on. Here are 10 relatively gentle joint-friendly workouts.
Swimming
Water is nearly 800 times denser than air making swimming the top of the list for a low impact full body workout. To get that metabolism revving use strokes such as front crawl or breaststroke, so you work the muscles in your glutes, legs, arms, shoulders - it’s also a great cardiovascular workout.
Cycling
Cycling, indoors and outdoors, is non-weight bearing and low impact, so you can burn calories while avoiding stress on your joints. The best thing about cycling outdoors in our beautiful city is that the views make the ride go that little bit easier so you will soon eat your way through the kilometres.
Rowing
This total body workout tones your arms, legs, and core, and improves your upper back strength and posture. Be sure to use proper technique and power the main part of the stroke with your legs; then pull through with your arms and back to finish the stroke to use maximum muscle and keep your arms from wearing out before you are done. Despite being a great, low impact machine the rowers are pretty much always empty in the gym so you are much more likely to get one than you are a treadmill.
Elliptical training
This gym staple offers the benefits of running without the impact. Use the poles so you can also tone your shoulders, arms and upper back. The elliptical will also fire up those glutes, weak glutes can contribute to tight hamstrings and lower back pain.
Power yoga
Based on Ashtanga Yoga, power yoga burns more calories than other practices because you are in constant motion. You hold each pose for only a few breaths before flowing through to the next. Then you continue over and over so you are pressing, pushing, balancing and lifting your body weight almost constantly. If the room is heated it is easier to warm up those joints and burns more calories. It will also build all over strength and balance and improve your range of motion.
Pilates
Yes, they burn through lots of calories but high-impact sports won’t magically give you a six-pack. Pilates will strengthen your core and help to increase your flexibility. “Joint pain and Pilates go hand in hand because one of the biggest benefits of the exercise is the ability for it to strengthen muscles and increase joint flexibility. If you have joint pain, you probably think you can’t exercise because it would cause further injury or cause you to feel more pain during and after the exercise. That is not the case with Pilates’ low impact and low intensity workouts” says Sarah Noble-Nawar, General Manager of NAYA Yoga & Pilates.
Barre
These dancer-inspired blended workouts incorporate elements of ballet, yoga Pilates and mat work. It’s low impact but deceptively intense so you can blast through those calories while building your muscle tone.
Paddle boarding
Wherever you are in Dubai the sea is not that far away, so grab a board and jump in. Paddle boarding works the arms, core and legs and you get the most amazing views of the Dubai skyline while you’re at it.
Tai Chi
Give your body and mind a break and try some meditation in motion. This gentle, fluid movement will improve balance control, fitness, and flexibility.
TRX
Short for total body resistance training, it uses suspension straps to make traditional body weights, like push ups, pull ups, planks and squats, more intense for a serious body workout that’s easier on the joints.
Remember just because a workout is low impact, it doesn’t mean there is no risk. So make sure you don’t strain or pull anything you shouldn’t by starting slowly and warming up first.