Modification specifies workouts to individuals
Today’s fitness trends are certainly geared toward group training with an interval format. Short, athletic bursts of activity are exciting, invigorating and keep exercisers coming back day after day.
The only trouble is, one workout doesn’t fit all. It’s hard to benefit from a group workout you can’t do. And it’s hard to customize a group workout for one person.
This week, I’ll present a few ways to modify your group’s training approach to fit your fitness profile. Plus, I’ll introduce an exercise that offers several points for modification and won’t leave those who can’t do one part out of the group fun.
If you’ve ever participated in a group class, you have likely encountered an instruction or movement that you didn’t feel comfortable performing. Whether it was a lack of experience or an injury or a permanent physical limitation, you simply weren’t sure whether you should attempt the exercise.
In most cases, people give it their best shot and try to follow the instructor’s cues.
At best, this situation leads to an ineffective and somewhat disheartening workout. At worst, it can lead to a serious injury. So it’s important to understand how to customize certain movements.
First, before you join a class, read the class description. If you need clarification, contact the instructor — before the class. Ask the instructor to explain how the class is structured. Communicate your physical limitations (if any). This will ensure that you have a chance to get an individualized response. Asking just before class or during class doesn’t give the teacher time to think.
While communication could eliminate most problems, it’s also good to have a backup plan. Understand your limitations. Do a little research. Have modifications for certain movements in mind and ready to deploy at a moment’s notice.
If you have knee issues, be ready to limit how deeply you squat. If you have shoulder issues, be ready to ignore instructions that overextend your range of motion for chest flys. This simple planning will go a long way toward ensuring that you don’t hurt yourself.
This week’s exercise is a great example of a groupclass movement. The Wall Ball Burpee works perfectly for large groups because it doesn’t require much space and it’s fun.
1. Select a soft-sided medicine ball that’s relatively heavy. Hold the ball in your hands while facing a wall that’s four or five feet in front of you.
2. Bend down, place the ball on the floor and “jump” both legs backward so you’re in the “up” position of a pushup. This is the halfway burpee position.
3. “Jump” forward with both feet and stand back up. As you reach the standing position, jump upward and toss the medicine ball against the wall as high as you can.
4. Catch it over your head on the rebound. Now go right into the next burpee. 5. Perform two sets of 12. This is a great exercise to really get the heart rate and energy level up. There are all sorts of modification opportunities, too, so be sure to consider your ability and modify whatever step is appropriate for you.
Matt Parrott has a doctorate in education (sport studies) and a master’s in kinesiology and is certified by the American College of Sports Medicine.
vballtop@aol.com