A Single Workout Boosting Strength and Endurance Simultaneously
Building Strength and Stamina Through a Low-Impact Routine
A certified movement analyst, Zarina Manaenkova, founder of Zarina Del Mar, has outlined a low-impact workout routine that helps build strength and stamina effectively. This routine minimizes the stress on joints while enhancing overall fitness.
Low-impact training is an excellent choice for those seeking to strengthen their muscles without subjecting their joints to excessive stress. High-impact movements such as jumping or running remain popular, but low-impact exercises like swimming, walking, and floor movements offer comparable benefits while reducing the risk of injury.
Zarina explains the benefits of low-impact strength training, stating that these workouts help move bones in joints through a full range of motion. As repetitions are performed, the aim is to make movements deeper, allowing the nervous system to control the body and engage all muscles attached to specific bones. This results in simultaneous increases in strength and flexibility without causing undue stress to muscles and joints.
Individuals interested in incorporating high-impact activities into their routines are encouraged by Zarina to mix things up and perform a combination of low-impact, high-impact, strength, and endurance training for a well-rounded workout regimen.
Here's Zarina's low-impact workout routine for building strength and stamina:
- Seated Cross-Legged Stretch
- Sit cross-legged on the floor.
- Hold the opposite knee with one hand, placing the other hand deep behind your back.
- Hold this position and breathe for 4 to 5 inhales and exhales.
- Reach to grab the opposite knee and repeat for 30 to 45 seconds.
- Shin Box Transition
- Sit on the ground with legs bent in front of you, knees pointing in opposite directions.
- If possible, fold one leg in front while the other is folded behind.
- Lean forward over the front knee and reach both arms in front of you.
- If capable, lower your chest toward your knee and rest your forehead down.
- Hold the stretch for 35 to 40 seconds, taking deep breaths, then switch sides.
- Deep Squat
- Descend into a deep squat, keeping heels in contact with the ground if possible.
- If heels rise, remain on the balls of your feet.
- Lean your torso forward and extend your arms ahead of you.
- Round your spine and drop your head.
- Lift your chest, assuming a tall posture while in the squat.
- Repeat for 35 to 40 seconds.
This sequence can be completed for 1 to 3 sets throughout the day.
For more information about low-impact exercises, read our articles on this Push-Up Test that reveals fitness at 40, and scarlett Johansson's wellness habits at 40. Keep an eye out for our future articles on strength training and fitness!
- The low-impact routine, developed by Zarina Manaenkova, not only builds strength and stamina, but also promotes overall wellness by minimizing stress on joints.
- Low-impact workouts, such as the ones outlined in Zarina's routine, are beneficial for muscle strengthening while avoiding the high-impact movements that can potentially lead to injury.
- By engaging in a mix of low-impact, high-impact, strength, and endurance training, individuals can create a comprehensive fitness-and-exercise routine for optimal health-and-wellness.
- Incorporating yoga, a popular low-impact exercise, into one's routine can further enhance the benefits of a well-rounded fitness regimen, contributing to improved fitness, weight loss, and overall well-being.
