Finding low-intensity aerobic activities can be important to protecting joints while developing cardiovascular fitness, especially for people who are just beginning to exercise, those who are overweight and people who have underlying medical conditions, as well as healing or prior injuries. The intensity of a workout varies from person to person, based on a number of factors, including age, weight and gender.
Determining Intensity
According to Mayoclinic.com, exercise intensity can help gauge how hard the body is working during exercise. Measuring your target heart rate can provide a measure of how intensely a workout affects your resting heart rate. However, you can also gauge your perceived intensity based on how you feel during each workout. This might include changes in breathing, sweat production and your ability to carry on a conversation.
Water Activities
Swimming offers a low-intensity, low-impact, full-body workout. The buoyancy of being in a pool helps remove the stress on joints. Moving through the water provides resistance that builds muscle, while putting less overall strain on the body. Water has an antigravity effect. Being in the water can, in fact, lessen the degree of perceived intensity. Other sports done in a pool, such as aqua aerobics, can also provide an enjoyable way to increase the rewards of exercise while reducing intensity.
Other Activities
Other low-intensity aerobic workouts include walking as well as light biking, rowing, dancing and a slower pace on the elliptical machine. Winter sports such as cross country skiing and ice skating can be low-intensity as well as racket sports such as tennis and badminton. The key to keeping an activity low-intensity means being aware of your pulse, making sure you can breathe comfortably, carry on a full conversation and don't break a sweat while working out.
Precautions
Before beginning any fitness program, even a low-intensity aerobic workout, check with a health care professional. Remaining aware of how intensely you are working out helps avoid strain or injury. Any heart palpitations, dizziness, headaches, breathlessness or other unusual symptoms during or following workout should be discussed with a medical expert.
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