malaika arora: Low Intensity work out is the new entrant in the fitness world


Low-intensity workouts or low-intensity steady-state workouts are the new buzzwords in the world of fitness. It is getting popular off late because people of all age groups and various fitness levels can opt for a low-intensity workout regimen. “Low-intensity workouts include steadier physical activities which extend for a longer period. Activities like jogging, cycling, walking, yoga, etc., are physical activities that come under the low-intensity workout category,” Shubham Shah, a fitness expert.

It is all about heart rate!

When we talk about high-intensity workout, it implies a high impact and high activity within a short period of time, while in low intensity work out, it’s the opposite. When doing a high-intensity workout regime, your heart is working at the level of 80 to 95 percent of your heart rate, whereas in the later regime, your heart is at 40 to 50 percent of your heart rate. But it doesn’t mean low impact is not good enough. It helps your body overall in gentle way. According to American Council on Excercise, low-intensity cardio increases your body’s ability to use oxygen during exercise. In turn, your body breaks down carbohydrates and fats for fuel and stregnthens your body for to physically work for a longer time.

Low intensity is for all!
Celebrities like Kareena Kapoor Khan, Malaika Arora, Milind Soman and more used low intensity workout to recover from Covid 19. Fitness aficando Milind Soman recently took to his social media to explain that being fit is easy if you know your goal. In one of his posts, he write, “Some people find it difficult to believe that I exercise for a total of 15-20 mins every day. But I find that this much is enough to enable me to be fit enough to do the things I want in my life.” Yoga trainer Sancharika P shares that low intensity workout is popular right now because of multiple factors. “It is a great way to restart a fitness regime for those who are recovering from Covid. It is great for all those people who can take out time in pockets for quick workouts. I have a lot of clients coming in with a history of physical injury and want to restart their fitness routine. Low-intensity activity is just perfect for people who plan to start their fitnes journey much later in life,” says Sancharika.

If you are following a low impact workout for at least 30 minutes everyday then you can burn upto 294 calories per day

Let’s look at some of the popular low-intensity workouts that you can easily do at home

Low impact jumping jacks

They are a great warm up excercise which will help you in pumping your muscles and increasing heart rate. You do not have to jump in this format of jumping jack. “Put your right foot out and at the same time bring your right arm on your head and then come back to your position and repeat the same for your left side, do this for one minute.” says Shubham.

Side lunges

“In this excercise you start with placing your legs apart and then bend your upper body till the waist with your core tucked in, and take the left arm towards the right foot, rpeat the same for your left side,” says Shubham.

Knee Smahes

This is great for your core and belly fat. Extend the arms and bring the left knee up and bring it across you body while bringing the arms down repeat the same for the other side and continue doing it for a minute.

Squat Kicks

They are easy and can be easily done. You simple squat like the regular way and every time you stand up, end your squat with a high kick. You can do this sets if it gets too exhausting for you.

Standing crunches

Start by standing with your feet apart and your arms bent, hands on the back of your head and elbows flared out. Now bend to your right side, bringing your elbow down as you simultaneously bring your right knee up to touch.Repeat the same steps on the left side.

Benefits of low impact workout

1. It Reduces the severity of potential painful flare-ups or painful injuries

2. It helps in keeping the spine functional and mobile, limiting disability caused by chronic pain.

3. It burns calories to help achieve and maintain optimal weight, which can remove excess pressure on the spine

4. It helps in the production of endorphins, which act as a natural painkiller and can elevate mood to relieve symptoms of depression


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