Cardio Exercise Can Hurt Your Joints Here’s the Best Way 11
Doing Cardio Exercise/cardio workout Can Hurt Your Joints
Occasional cardio workouts that can affect the joints
When it comes to improving our cardiovascular health or losing weight or increasing our overall fitness, it has the best form of cardio workout routine.
Depending on how skilled you are at your fitness game, you can choose from a wide range of cardio exercises and decide what intensity level you want to engage in.
Injury-prone exercises or those who have bad knees should avoid high-impact exercises and focus more on low-impact exercises. If you’re new to this, here’s how low-impact and high-impact exercises differ from each other.
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High Impact vs Low Impact Cardio Exercise
High-impact exercises are exercises that can put a lot of stress on your joints. These exercises involve a lot of jumping and jerking which can sometimes take a toll on your bones and joints. While high-impact exercise, on the other hand, works wonders for heart health because it speeds up the heart rate, it also has a high level of impact on your joints, ligaments and tendons, causing you to weigh about 2.5 times your body weight. Equal force is produced. If you have knee problems, it can be extremely harmful for you, which is why high-impact exercise is generally forbidden for older adults or children.
Low-impact exercises are less risky and more gentle on your body. It is also an effective form of exercise that many people can do. Such exercises are more beneficial for people looking to improve balance and stability.
As said earlier, for those of you who want to venture into a cardio workout, here is a list of exercises that are high impact and can affect your joints.
Long running
Running is a good cardio exercise that helps to strengthen muscles, improves cardiovascular fitness and also helps in losing weight.
Running for long periods of time with poor form puts excessive pressure on your joints, which can lead to injury. Running too much can cause stress before your muscles, bones, joints, and cartilage are more ready, making you more prone to injury.
So before you jump right in, you might want to consider gradually increasing the speed. You start with a long walk, then go for a brisk walk and finally make running a part of your workout routine. Make sure you do it at a slow pace.
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Jumping jacks
Doing jumping jacks is a full body exercise which helps in keeping the heart healthy and fit. They not only target your major muscle groups but also strengthen your bones. Jumping jacks involve a lot of jumping, which in turn puts a lot of force on the lower joints of the body. This is why jumping jacks are associated with an increased risk of injury, especially in the knee and ankle joints.
You need to focus on strength and conditioning to avoid such risks. Strength and conditioning includes exercises dedicated to building muscle and endurance. This includes squats, lunges, bridges, push ups, dead bugs and deadlifts, etc.
If you still want to do jumping jacks, you can start without jumping, it’s called a modified jack.
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Burpees
Burpees are a full body workout that helps you burn fat, improves blood flow and also helps reduce the risk of heart disease and diabetes.
However, burpees are generally not easy to perform. There is a lot to do that requires you to master and a lot can go wrong if not done carefully. Burpees can wreak plenty of havoc, from putting stress on your back and shoulders to risking your knees. So you need to focus on some things to avoid such situations.
1. Do not rush to do this and do it slowly in the beginning. Start with a simplified burpees that involve no pushups and no jumps.
2. While keeping your back straight, be sure to engage your core.
3. Work on your landing and avoid jumping and modifying by bringing the legs back one at a time.
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Side-to-side lunges
Side-to-side jumping lunges are a great lower body exercise. It targets the quads, hamstrings, glutes, hip flexors and calves, and also works on improving heart health.
There is always a risk of injury usually associated with this cardio form. Since exercise is closely related to balance, posture and jumping, it can put a lot of stress on bones and joints as well as put extra force on them.
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Squat jump
Squat Jumps are a more difficult form of squats that greatly help burn fat in the lower body and tone your legs, abs and butt. It also improves your mobility and balance.
If you do not do this exercise properly, then some serious consequences can be seen, such as knee injury. If you are a person who already has knee or back injury, then this exercise should not be done.
To reduce its impact you can go back to a simple squat which is just as effective and can reduce the fat from your belly and your legs.
