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Get Fit With Low-Intensity Exercise

By Paul Rothbart

High-intensity interval training has become quite popular recently. It provides a very effective workout in a short amount of time. Many people have had great success with it, but it's not for everyone. People with disabilities, senior citizens, and beginners may find the high-intensity part of interval training to be too challenging. It could also cause injury. Fortunately, low-intensity exercise is a very good way to burn calories, improve cardiovascular health, and stay fit. It does require longer workout periods, but if you have the time and interval training is too much, low-intensity exercise may be perfect for you. Here are some ways to exercise with less intensity.


Running is not the only way to build up miles. Walking at a brisk but not overly taxing pace is a very effective form of exercise. Set a pace that gets your heart rate to about 70 percent of its maximum. You can tell when you've reached the pace when your respiration has increased but you can still speak normally. Built up to 60-minute walks 3-4 times a week. This will burn many calories allowing you to maintain a healthy weight without placing exercise stress on your body. 


Swimming is fun when the weather is hot and it is also an excellent workout. The buoyancy of the water eliminates nearly all stress on the body. You can take a nice leisurely pace. Since swimming uses more muscle groups than walking, 30-minute sessions three times a week will work just fine. Walking or jogging in water is another very effective, low-intensity exercise.


Riding a bike is fun and a great cardio workout. You don't have to set a Tour de France pace. Pedaling around at a leisurely pace for 45-60 minutes three times a week will provide an excellent workout that will boost your fitness. Cycling is also a form of transportation so you can visit fun places. A stationary bike works just as well and allows you to remain in the comfort of your own home. 

Lifting Weights

Weight training is generally considered a high-intensity workout but it doesn't have to be. Using very light weights in high-repetition sets at a slow pace will tone muscle, burn calories, and improve cardio. Working out three days a week for 30-45 minutes is an excellent regimen to stay fit.

Physical fitness is important. There are many ways to exercise and to be successful, you should choose the type that suits you and your lifestyle best. For those who can handle the high-intensity style of training, these more moderate forms of exercise will do the job nicely. 

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Orlando, Fla.

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