Exercise Modification
Starting a new workout routine by searching online or at your local fitness centre is exciting but can also be overwhelming if some of the exercises bother your body. Luckily, you can modify exercises to make them easier or more difficult in order to accommodate your needs. There are a few basic principles to understand that will enable you to exercises to work for you instead of having to avoid it completely. Here are some easy Modifications for at home exercise:
- Change the range of motion
- Change the amount of weights or reps
- Change the speed
- Change the amount of impact
Change the range of motion.
Using the full movement potential of a joint provides optimal gains in strength and muscle growth. When full range of motion isn’t accessible, try decreasing the range of motion. With this exercise modification, you are still working the same muscles, while putting less pressure on the effected area. In some cases, as you gain strength, you can experiment with slowly working your way up to full range of motion.
Change the amount of weight or reps.
The most important part of your strength training routine is proper form. If the weight your routine is calling for is too heavy, compromising your ability to stay in form, decrease the weight or number of repetitions. Conversely, if the exercise isn’t enough of a challenge, increase the weight until the last rep in the set is the last one you can do with proper form.
Change the speed.
Don’t rush it, giving yourself extra time for an exercise not only gives you time to focus on proper form, it can also decrease the intensity—especially cardio-based moves. You can experiment with this exercise modification by increasing the speed of cardio exercises as you become more fit.
Change the amount of impact.
Joint issues like back pain, knee pain or arthritis do not respond well to high impact activity. Try removing or decreasing the amount of impact, which will decrease the intensity and make it more accessible. This is most commonly found with cardio exercises.
Change the surface.
The more solid your surface, the more confident you will feel. If a routine calls for a piece of equipment you are not comfortable with, consider using a more solid surface instead. If you decide to add new surfaces in down the road, remember to go slowly as it can take time to get used to the change in area and balance.
Common Exercise Modifications:
- Planks:
Planks require a great deal of upper-body and core strength. If full planks aren’t comfortable for you, try a modified plank instead. Both are equally difficult. Planks on the knees are easier and can be held from the hands or elbows. Wall planks are another option if you have difficulty getting down on the floor or have back pain.
- Pushups:
Full pushups are tough if you lack upper body strength. Instead, start with modified pushups and work up to the full pushup position as you get stronger. If getting down on the floor is difficult, you have wrist problems or modified pushups are too challenging, try wall pushups
- Squats:
Instead of a typical squat, where the bend in your knees reaches about 90 degrees, never going past your toes, before you return to the standing starting position, try a shallow squat, which is done the same way, however, you are bending to less than 90 degrees until you feel the muscles working. Wall squats are another option if you need additional back support.
- Lunges:
Lunges can be challenging for those with balance issues, knee pain or lower-back pain. If balance is the problem, hold onto a chair or wall for additional support. As with squats, you can decrease the range of motion to decrease the intensity on your knees and the pressure on your lower back.
- Jumping jacks:
Jumping jacks aren’t just for kids on the playground! They are a great cardio activity, but can be difficult if you’re new to exercise or have joint issues. Modified jumping jacks cut the movement in half and remove the “jump” to lessen the impact. If you’re ready to increase the intensity but not quite ready for full jumping jacks, move quicker and/or step out farther for more of a challenge.
- Burpees:
Burpees can be an intense workout, especially if you add a jump when returning to the standing position. If that’s too much, try stepping back one foot at a time to come to the plank position on the floor instead of jumping out with both feet at once, then do the same thing to return to the starting position. Modified burpees are also a good lower intensity option if you’re not keen on getting on the floor. Alternative exercises: front kicks, step touch with double punches
- Supermans:
This exercise is great for targeting the lower back, but it can be difficult if you have back issues. To modify, try lifting just the upper body on the floor or on a stability ball, which puts less pressure on the back. Alternative exercises: slow swimming on ball, full-body bridges
- Triceps dips:
Triceps dips are perfect for adding muscle definition to the back of the arm. Unfortunately, they aren’t so perfect if you have shoulder or wrist issues, since they put pressure on both. Bending your arms is one option, as is doing them on the floor where your range of motion is smaller. Alternative exercises: lying triceps lift, boxer
Learning to modify exercises, rather than avoiding them, will ensure that you’re always making progress toward your fitness goals. Looking for a customized plan? We can help!
Source: https://www.sparkpeople.com/resource/fitness_articles.asp?id=2157