How To Strengthen Muscle from Low-impact Cardio

If you have got a bad back, knee injuries, or trick hip. Then you are caught with the limitation of doing typical cardio exercises like biking and jogging. Sometimes even walking is painful. But there is a new hope for you who have injuries or pain. There are plenty of other lower-impact cardio exercises to choose from.

Hit the swimming pool, swimming is a safer and kinder to your body than land-based exercise because your natural buoyancy in water helps you avoid the jarring knocks that can cause injuries. The buoyancy of the water helps take the load off your joints. It creates a significant degree of weightlessness, allowing you to perform movements with ease.

In water, you weigh about a tenth of your normal weight, and the range of motion for the less-fit person is much wider because the water supports the weight of the limbs. So, swimming is a good choice for people who want to exercise, but who might have problems with regular land-based activities.

Swimming might suit those who have arthritis or back problems, extreme weight problems.

 Here are some water exercises from which you can get benefit:

Swim Laps:

Swimming laps is a great way to build strength while toning all the muscles of your body.

To mix things up and target different muscles, vary your strokes during your swim between breaststrokes, freestyle, butterflies, and backstroke.

Water Walking:

 Water Walking is very useful to Tone Your Stomach and Legs

Water walking is a water aerobics exercise that you'll perform at the shallow end of the pool.

Here's how you do it:

    Stand upright on the shallow end of the pool.

    Keep your back straight. Lift your knee as far toward your chest as you can.

    Tighten your abdominal as you raise your knee.

 Leg Lifts in the water:

Leg lift in water provides the resistance the leg muscles.

Go to the deep end of the pool and hang onto the side in order to do leg lifts.

    Lift your knees to your chest repeatedly as you did during water walking.

    Spread your legs and bring them back together repeatedly.

    Keep your legs straight and lift them into or out of the water behind you, remembering to tighten your buttocks as you do so.

If you do these exercises quickly, you can raise your heart rate and can get the benefit to increase your cardiovascular strength and overall endurance.

 Tread Water:

Go to the deep end of the pool. Tread water quickly, without stopping, for one minute. Tighten your abdominal muscles to enhance the toning effects.

Take rest for one minute. Repeat this cycle five times. You can increase the repetitions as you become more accustomed to this exercise.

 Kick board:

Hold a kick board to your chest while kicking on your back to tone core muscles. Keep your entire body as close as you can to the surface of the pool. If you can't use a kick board, try doing a backstroke. Again, keep your entire body as close as possible to the surface of the water and tighten your abdominal muscles to build even more core strength.

 Water Aerobics Class:

If you don't know how to swim join water aerobics classes. Water aerobics classes don't involve swimming. Instead, they teach you how to practice aerobics underwater. You'll stand at the shallow end of the pool during water aerobics. Classes will consist of ordinary aerobic exercises like jumping jacks and jogging in place, but you'll also use special equipment to get the most out of simple movements, such as:

    Webbed water gloves will help tone your upper body as you move your arms through the water.

    Water barbells provide strong resistance in the pool.

    Kick boards help you stay afloat while you tone your legs.