How to Participate in Low Impact Aerobics

By eHow Sports & Fitness Editor

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Low impact aerobics is a form of exercise designed for people who want a cardiovascular workout but are not ready to participate in an advanced aerobic class. It incorporates the same movements, but might include walking instead of jumping. The same muscle groups are worked by a repetitive activity in which at least one foot touches the floor at all times. You can participate in low impact aerobics at a gym, or on your own.

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Instructions

Difficulty: Moderate

Things You’ll Need:

Low impact techniques
Aerobics class
Proper flooring
Music

Explore Low Impact Aerobics

Step1

Start a low impact session of aerobics with a warm-up activity. Gently stretch your muscles while breathing deeply. Play music that will run for at least an hour. Find music that starts slowly and builds.

Step2

Increase the cardiovascular activity by performing a light aerobic gliding technique. Utilize a simple aerobic pattern such as moving your arms front to back while stepping left to right.

Step3

Visit TeachFitness.com to find low impact aerobics sessions (see Resources below). At this site you can learn the "double step touch" and popular "grapevine" aerobic moves that are suitable for those who need a lighter workout.

Step4

Work your upper body to get your heart rate up. Use big arm movements during low impact aerobics to increase the intensity of the workout.

Step5

Participate in activities that foster low impact aerobics. You can do this by walking, swimming, dancing and using aerobic equipment like a treadmill, stationary bike, or elliptical machine.

Tips & Warnings

A low impact aerobics regimen is just right for severely overweight people, pregnant women and seniors. Use a low impact system if you want to ease into a fitness routine after a long period without exercise.
Consider exploring a non-aerobics activity to prepare for a lighter aerobic workout. Explore coupling your aerobics with yoga, Pilates or a balance class.
Do not workout on a floor that is too soft; it won't offer the correct support and could lead to an ankle sprain. The best surface for a low impact class is a hardwood floor with some cushioning. You can purchase an exercise mat if you need extra protection.