We have a tendency to think “low” means “less.” If we are putting in the work for great workouts, why would we aim for anything but our best? Low-impact workouts may seem like a short change of a great exercise regimen, but that is not the case. Low-impact workouts, when completed correctly, are great ways to maintain fitness while also not placing undue pressure on your probably already overworked muscles. That is where low-impact, military-grade workouts can come in handy: promoting best fitness practices while lessening stress on the body.
What is a Low-Impact Workout?
Low impact exercises are any workouts that are easy on the joints. This includes exercises where one foot is always on the ground, or does not place pressure on the joints. Low impact workouts may include walking, yoga, swimming, cycling, or any other workout that does not have you pounding your feet on the ground.
What are the Benefits?
Benefits include avoiding the negative effects of strenuous training. For those who want to preserve joint health, or heal the body after a long workout, low impact can lessen the jarring impact of high impact workouts. Along with this, it is very possible to maintain fitness while training on a low-impact regimen. As with any workout, the top priority is consistency that aids in overall fitness for everyday life. No matter the workout routine, recovery is necessary for best results. With low impact, less time is needed in between workouts to keep you on your routine.
Low Impact, Military Grade Workouts (from home!)
HIIT Training, or high-intensity training workouts, are wildly popular for a reason. This is a workout method which requires maximum effort followed by short periods of rest. Like any military fitness test, the goal is to go all out and perform at your best. Although high intensity, HIIT workouts do not have to be high impact.
When looking to keep the military-grade fitness while still protecting your joints, simple swaps produce similar results. When looking at your routine, swapping high-impact jump squats for low-impact speed squats with dumbbells can provide similar results. The famous burpees can be exchanged for a bodyweight plank. For an extra challenge, adding weight to low-impact exercise can ensure top-quality performance while minimizing painful results and ensuring you’re wiped enough for a good night’s sleep.
Categorized as a high-endurance sport, cycling has been popular with service members during and after their time in the military. According to Harvard Medical School, the benefits of cycling include increased lung capacity, strengthening muscles, and overall balance. These are foundational benefits that carry on to every aspect of life. Many cycling groups promote social interaction, another key component to wellness and pillar of military life, while pushing endurance into the tens and hundreds of riding miles. For at-home workouts, investing in an at-home bike or simply a bicycle is a great way to bring this low-impact exercise to your door.
Like any quality fitness test, circuit training pushes you to your maximum without any breaks to see how well you can do. Incorporating low-impact exercises into circuit training such as V-ups, planks, glute bridges, etc., can allow you to alleviate any pressure on your joints, while also encouraging maximum stamina. Picking a few low-impact workouts, doing 20 or so reps of each, then moving on to the next move for a defined amount of time can be a great test of mental and physical stamina.
When looking for a fast, feasible, strengthening tool you can store at home, look no further than the kettlebell. Kettlebells are great for incorporating more strengthening into your workout. The handle on the kettlebell allows for maximum conditioning without ever having to leave the floor. With a kettlebell, you are not limited to a static range of motion, and have full range for a dynamic workout. Kettlebell workouts such as swing, push-up, and double suitcase deadlifts are training similar to those used in military fitness tests. Bringing this low-impact workout to your home is a great way to maximize your strength and conditioning.
When crafting your workout routine, the foundational steps are the most important. Although not what you might first think of when looking for military-grade workouts, pilates attacks everything you need for a solid foundation: core, lung capacity, and alignment. Pilates allows you to improve in both flexibility and balance, which means that this is a phenomenal baseline for enhancing performance in other areas. Best part? It avoids all the negative effects of high-impact training, allowing you to develop your strength without hurting the joints you need to exercise at the top.
Your ImpactAt VRB, we know how crucial rest and recovery is to a solid workout regimen. When thinking about what workout can work for you, knowing your body and what it needs is the most crucial step to establishing a military-grade level fitness routine. Prioritizing rest, while also putting into place consistent workouts that protect your body, is the best way to maintain military-grade fitness. For those that want an extra boost for their fitness routine, VRB Lab’s Total Wellness Package can be the jump you need to stay in your best shape.