Anaerobic capacity is the ability to perform short stints of high-effort work. And aerobic capacity is the ability to sustain lower-effort work over a long period. Examples of HIIT exercises include low-impact speed squats while holding a dumbbell on each shoulder or a simple bodyweight plank.

Sophia Pellegrom, CPT, certified Barre instructor and trainer at TS Fitness in New York , suggested an eight-minute low-impact HIIT sequence that will get you sweaty.

Perform the following four moves for 20 seconds each and rest for 10 seconds before moving on to the next exercise:. And when you're finished with the sequence, repeat the exercises one more time.

There's a lot to love about walking. For starters, according to the Centers for Disease Control and Prevention CDC , regular brisk walking provides vast health benefits, including:. Also, walking is free, convenient, and, most importantly, low-impact.

But you can easily amp up the intensity of your walk with just a few minor tweaks. Fagan said one reliable way to do that is up the incline on your treadmill. Or, walk up a hill outside. Tackling a steep grade will feel more challenging than treading on flat ground.

But rest assured, it'll still be gentle on your joints. Fagan said you could also make your walks more vigorous by increasing the speed or distance. Instead of walking minute miles, aim for 18 minutes. Or, tack another mile or two onto your usual route.

One tip: Don't hang onto the handrails if you're on a treadmill. Fagan explained that handrails worsen your form, and you won't reap the full benefits. Instead, let your arms swing in time with your legs, advised Fagan.

Swimming is a low-impact workout that still provides excellent resistance training, thanks to the intense drag force of water. In a study published in in Osteoarthritis and Cartilage , researchers examined participants who were post-menopausal women with knee osteoarthritis.

The researchers reported that the participants experienced weight loss and improved walking speed after a four-month aquatic resistance training program.

And like other research examining the health benefits of swimming, the researchers did not find any risks or drawbacks of swimming as exercise. Swimming is also great for strengthening your shoulders, back, core, and legs.

Plus, it's super scalable—you can control the intensity of a swim workout by adjusting your speed, distance, and stroke style, noted Fagan. Cycling—indoor or outdoor—is a non-weight-bearing and low-impact exercise. You can work up a sweat without stressing your joints.

If you want an intense cycling workout incorporating upper body work, take a spin on the assault bike, one with moveable handles and a big fan in front.

That workout could look like pedaling as fast as you can for 20 seconds and resting for 10 seconds. Then, repeat that sequence three more times. But keep in mind: Cycling may be a poor low-impact option for some.

Unless you're a regular on the crew team, chances are you only do a little rowing. And in that case, you're missing out on a total-body workout that provides solid cardio and endurance training, said Pellegrom.

Rowing also strengthens your arms, legs, and core. What's more, the exercise may improve your upper back strength and posture. As a bonus, you could burn nearly calories an hour if you crank up your effort and row vigorously.

And unlike the treadmills, which are almost always taken, the rowing machines are more likely to be open and ready to give you a workout whenever you walk into the gym.

You may have seen the SkiErg at the gym, but you needed to know what it was called and how it works. Essentially, it's a row machine centered on upper body movement.

Picture standing up and pulling down on two cables to mimic a skiing motion. That means the SkiErg can be an excellent option for folks with lower-body injuries, said Pellegrom.

It's also a great alternative for anyone who wants to improve their power, strength, and endurance in a joint-friendly way. That said, the SkiErg can also provide total-body burn, depending on how you use it.

Barre is a ballet-inspired exercise method centered on lots of small pulsing movements. Breathing into your stretches will help to relieve stress and augment flexibility. It can become meditative in nature. On every inhale, make your body longer.

On every exhale, sink deeper into the stretch. How often you need a recovery day depends on your training intensity and the quality of your recovery. If your sleep and nutrition are on point, you can probably kick up the activity level on these days a bit if desired. Instead, you might opt for sticking with yoga or long strolls and possibly cutting back on the intensity of your lifting until you can balance out your healing.

Got a three or four day per week program? Start with one active recovery day and see if your body responds well enough to add a second each week. If active recovery involves performing some low-level, low-intensity exercise to help you bounce back from your hard workouts, passive recovery simply refers to taking dedicated rest and letting your sleep, nutrition, and other factors take the wheel.

Like anything, some people will benefit from them more than others. Here are three ways to implement them and test the waters:. You can take your recovery to the next level by employing all of these components into your weekly training sessions.

At first, it may seem counterintuitive to move slower and lift lighter to improve your training. Lots of athletes have trepidation about the prospect of getting to work on their days off.

Active recovery, when done properly, is about facilitating a rest for your body and mind. Active recovery can help make your workouts potentially safer. Active recovery days can be great for beginners. It also helps you set good habits for later, when you are training more intensely.

It may be counterproductive if your active recovery day starts to feel exactly as active and challenging as your regular training days. How the heck will I build muscle? Practice Management.

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Unlike active recovery, passive recovery does not reduce phosphocreatine levels, which may affect the performance of these types of workouts.

On the other hand, the same study suggests that active recovery may be more useful for people who do other types of workouts, as it quickly decreases the amount of lactic acid in the muscles, which restores the pH balance in the body.

However, gentle exercise — such as walking or even flying a kite — increases blood flow to the muscles without the intensity of a workout. This increase in blood flow is a part of active recovery, and general light physical activity on rest days can improve circulation and aid recovery.

A person can use various methods and exercises for active recovery, each of which can have different benefits. It does not require any prior knowledge of gym equipment or require a gym membership, making it a straightforward and often cost-free alternative to some other activities.

Going for a brisk walk has the following benefits :. Swimming is a low impact exercise that is a good method of active recovery. Although it is not usually as low cost as walking, an older study from found that swimming after exercise improved the performance of athletes the next day.

The researchers suggested that this might have been due, in part, to the water reducing inflammation , helping prevent sore muscles. Going for a gentle bike ride is another option for active recovery.

People can use a stationary bike or go cycling outside. The main benefit of a light bike ride as active recovery is that it increases blood circulation without challenging any muscles that may be sore or recovering from a prior workout. Yoga is also a form of active recovery.

Even gentle yoga can have positive effects on the body, helping regulate blood glucose levels, reduce musculoskeletal aches and pains, and improve posture.

The stretching that yoga involves also continues to work the muscles in a gentle way, which will increase blood circulation. Another form of active recovery is self-massage, or self-myofascial release, which someone can perform with a foam roller. Some health and fitness experts believe that foam rolling helps reduce tightness, soreness, inflammation, and range of motion.

A study involving 20 males in good health found that self-myofascial release with a foam roller could be useful in reducing delayed-onset muscle soreness after high intensity interval training HIIT. While active recovery may be beneficial in many cases, people should be aware of some precautions.

Sports injuries can result from :. It is important to stop exercising immediately if there is any pain, as continuing to exercise can lead to further injury and increase the time it takes to recover.

People can treat most minor injuries at home by resting and taking over-the-counter anti-inflammatory medications, such as ibuprofen. Active recovery can help reduce soreness and tightness after a workout.

However, if a person has an injury or partakes in workouts involving short, repeated bursts of high intensity exercise, passive recovery might be more beneficial.

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Aerobic exercise reduces the risk of many health conditions. National guidelines recommend at least minutes of aerobic activity per week. Muscle dysmorphia can cause a preoccupation with building muscle and the belief that a person's muscles are smaller than they are.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. What to know about active recovery. Medically reviewed by Jake Tipane, CPT — By Veronica Zambon on January 21, Definition Benefits Vs.

passive recovery Types Methods and their benefits Precautions Summary Active recovery is low intensity exercise that a person performs after higher intensity exercise to improve their recovery and performance. What is active recovery? Active vs. Stick to the lighter forms of activity on this list and try some of the things on this list to help get some relief.

For weighted training, an adjustable kettlebell or set of dumbbells will allow you to choose the exact weight you want to lift. Resistance bands are another great tool to have on hand if you're feeling up for some light training on your lighter days.

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Keeping these critical muscles—which include your abdominals, low back muscles, glutes, hip flexors, and hip adductors—firing on your off days will help prep your body for the more intense work you may have planned for the days ahead, strength and conditioning coach Erica Suter, M.

Simply put, keeping them working will keep them limber and trained to activate when you need them during your hard workouts. Consider these your go-to moves and sprinkle them throughout your day: bird dogs, dead bugs , bodyweight glute bridges , fire hydrants , and planks.

According to corrective exercise specialist Dani Almeyda, M. In fact, a quick five-minute crawl session is enough to challenge your heart, lungs, and muscles while giving your joints a much-needed break. Whether you use a foam roller, lacrosse ball, or massage gun , self-myofascial release—a method of massaging the connective tissues surrounding the muscles and bones—offers a bevy of recovery benefits.

In fact, self-myofascial release may help increase range of motion and reduce delayed-onset muscle soreness following intense exercise, according to a review in the International Journal of Sports Physical Therapy.

By Krissy Brady. By Ashia Aubourg. By Sara Coughlin. If you want to upgrade from a standard foam roller, the TriggerPoint Grid foam roller features a notched, multi-density design that lets you mix up the intensity of your rolling, while the splurge-worthy Hyperice Vyper 3 vibrates while it rolls.

Both rank among trainers' favorite foam rollers. Hyperice Vyper 3. TriggerPoint Grid Foam Roller. Taking your workout to the pool is a great low-impact exercise option.

In addition, the water pressure helps improve circulation in the muscles, blood vessels, and heart. If there are two essentials for swim gear, it's a good pair of goggles and swimsuit that won't slip around while you're in motion—give these bestsellers a try. Speedo Vanquisher EV Mirrored Swim Goggles.

TYR Sport Solid Maxback Swim Suit. Corak recommends going for 30 to 40 minutes. For true active recovery days rather than lighter days, stick with walking and keep the intensity lower! If you're interested in jogging, the Brooks Ghost 14 sneakers won last year's SELF Sneaker Award for best road-running shoe for everyday runs.

Meanwhile, this option from Reebok won our award for best walking sneaker. Brooks Ghost 14 Road-Running Shoes. Reebok DailyFit DMX Training Shoes. Running not your thing? Get in some steady-state cardio by cycling instead. Hop on a bike stationary or moving and pedal away for a low-impact form of exercise—it lets you get in some cardiovascular exercise without all that pounding on your joints.

Just make sure to keep the intensity low—no intervals on a recovery day! If you'd prefer to hit the road, REI Co-op's top-rated Cycles CTY 1.

Co-op Cycles CTY 1. To brighten your mood while working your muscles, head outside for some fresh air. A review published in the journal BMC Public Health found that studies on the topic suggest nature may have direct and positive impacts on well-being.

And compared to walking down a flat sidewalk or road, hiking on uneven terrain will work a wider variety of muscles and challenge your glutes, core, and ankle strength more. If your hiking gear could use an upgrade, both Columbia Newton Ridge Plus Waterproof hiking boot and La Sportiva Bushido II trail running shoe come highly recommended by hiking experts.

And any hiker should make sure to have a high-quality pack and water bottle with them, like the options from Cotopaxi and Klean Kanteen below.

Columbia Newton Ridge Plus Hiking Boot. La Sportiva Bushido II Trail Running Shoes. Cotopaxi Luzon 18L Del Dia Daypack. Klean Kanteen Wide-Mouth Water Bottle 27 oz. According to Suter, doing your cardio on skates helps challenge your brain and motor skills in a different way, promotes blood flow and circulation, and improves heart health.

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Cycling is another effective form of cardio that has a low impact on your frame. Keep your pace light to avoid overexerting yourself. Cycling is also a fun way to enjoy the local scenery.

Rowing is a good form of cardio that works your whole body. You get to enjoy some light cardio while having fun on the water. You can use the rowing ergs at your local gym if you prefer to row indoors.

While you might not think of strength training as a low-impact exercise, many exercises are easy on your joints and muscles. Exercises like bodyweight squats , lunges, and push-ups are great for rest days. Strength training might not seem like the ideal activity for rest days, but it works if you target muscles you might have missed during your main workout.

Stretching is essential to any workout routine, and it takes little effort. Stretching helps improve your flexibility and range of motion, both of which are important for lifting weights and doing other exercises. Hold each stretch for at least 30 seconds to get the full benefit. Getting a massage is a great way to promote recovery on your rest days.

Massage can help improve circulation, reduce inflammation, and relieve muscle tension. Massages promote recovery and help with soreness caused by your workouts. It helps to unwind after a tough workout week. Foam rollers can be used for self-massages to help improve circulation, reduce inflammation, and relieve muscle tension.

It also helps to reduce post-workout soreness. Saunas are great for promoting recovery on your rest days. In a study published in in Osteoarthritis and Cartilage , researchers examined participants who were post-menopausal women with knee osteoarthritis.

The researchers reported that the participants experienced weight loss and improved walking speed after a four-month aquatic resistance training program.

And like other research examining the health benefits of swimming, the researchers did not find any risks or drawbacks of swimming as exercise. Swimming is also great for strengthening your shoulders, back, core, and legs.

Plus, it's super scalable—you can control the intensity of a swim workout by adjusting your speed, distance, and stroke style, noted Fagan. Cycling—indoor or outdoor—is a non-weight-bearing and low-impact exercise.

You can work up a sweat without stressing your joints. If you want an intense cycling workout incorporating upper body work, take a spin on the assault bike, one with moveable handles and a big fan in front. That workout could look like pedaling as fast as you can for 20 seconds and resting for 10 seconds.

Then, repeat that sequence three more times. But keep in mind: Cycling may be a poor low-impact option for some. Unless you're a regular on the crew team, chances are you only do a little rowing.

And in that case, you're missing out on a total-body workout that provides solid cardio and endurance training, said Pellegrom. Rowing also strengthens your arms, legs, and core. What's more, the exercise may improve your upper back strength and posture.

As a bonus, you could burn nearly calories an hour if you crank up your effort and row vigorously. And unlike the treadmills, which are almost always taken, the rowing machines are more likely to be open and ready to give you a workout whenever you walk into the gym.

You may have seen the SkiErg at the gym, but you needed to know what it was called and how it works. Essentially, it's a row machine centered on upper body movement.

Picture standing up and pulling down on two cables to mimic a skiing motion. That means the SkiErg can be an excellent option for folks with lower-body injuries, said Pellegrom. It's also a great alternative for anyone who wants to improve their power, strength, and endurance in a joint-friendly way.

That said, the SkiErg can also provide total-body burn, depending on how you use it. Barre is a ballet-inspired exercise method centered on lots of small pulsing movements. The exercise is heavy on mobility and flexibility work, said Pellegrom, two things many of us could stand to improve.

Barre can also enhance your stability and balance. And, depending on the type of Barre class you attend, you'll also get a good dose of cardio and solid muscular endurance work, Pellegrom added.

The best part, though? Barre delivers all of those benefits without pounding your joints and ligaments. Pilates is a low-impact workout modality heavy on core strength, breath work, and alignment. Per a review published in in the Journal of Bodywork and Movement Therapies , which looked at 28 studies, Pilates effectively improves muscle strength, balance, and quality of life.

Though, you may not get a super intense cardio challenge from Pilates. However, that challenge depends on what type of class you choose and your current fitness level. Still, the workout's focus on core strength makes it fantastic cross-training for other weightlifting, running, and other activities, according to Pellegrom.

Working out with the sleek free weights can deliver great cardio and total-body strengthening with minimal impact on your skeletal system. Also, according to Pellegrom, the handle on a kettlebell allows you to perform more dynamic movements than you could with other free weights, like dumbbells or plates.

A kettlebell can be a valuable, versatile tool in your arsenal. Consider a circuit training workout when you're strapped for time and want low-impact strengthening and cardio. Since you aren't pausing for breaks, your heart rate will likely climb quickly and stay elevated, making circuit training an excellent cardio challenge.

Also known as KinStretch, the low-impact exercise modality involves taking a joint through its full range of motion. At the same time, you create tension with the rest of your body, explained Jamison.

For example, you might contract as many muscles in your body as possible and then circle your arm as wide as possible. That combination will lubricate your joints and increase your mobility, said Jamison.

As a bonus, "you might sweat a little bit," Jamison added. According to Fagan, the elliptical is a classic gym staple and a superb option for low-impact cardio. An elliptical works for several big muscle groups simultaneously and delivers the benefits of running without any pounding impact.

Many ellipticals have ski-pole-like arm handles. So, you can engage your upper body muscles and up your calorie burn while also strengthening your arms, shoulders, and upper back muscles.

Also, an elliptical will build your butt better than fitness walking. For example, a study published in in Clinical Biomechanics compared elliptical training at various speeds and stride lengths. The researchers found that every one of them fired up the glute muscles better than walking.

Low-impact exercise is often safe, but listening to your body with any activity is still super important. If any exercise—including, yes, low-impact exercise—causes pain or discomfort, stop and consult a medical pro as needed.

Waller B, Munukka M, Rantalainen T, et al. Effects of high intensity resistance aquatic training on body composition and walking speed in women with mild knee osteoarthritis: a 4-month RCT with month follow-up. Osteoarthritis Cartilage. Metz VR, Scapini KB, Dias Gomes AL, Andrade RM, Brech GC, Alonso AC.

Effects of pilates on physical-functional performance, quality of life and mood in older adults: Systematic review and meta-analysis of randomized clinical trials. J Bodyw Mov Ther. Moreside JM, McGill SM.

How do elliptical machines differ from walking: a study of torso motion and muscle activity. Clin Biomech Bristol, Avon. Use limited data to select advertising. Create profiles for personalised advertising.

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