Exercise Modifications and Functional Fitness

Functional Fitness Friday :)  Happy Friday Everyone!
     When I used to teach cardio kickboxing fitness classes, my class members represented every body type imaginable.  We talked a lot about modifying exercises to fit our needs, and my 50-something ladies still kicked butt!  Right now I'm not teaching classes or personal training sessions any longer, but I design a daily PE class for young women as well as conditioning workouts and skills practice.  I have athletes of all sizes, so they need tailored workouts for their specific function on the basketball court and their individual needs.  Let's talk about some practical things you can do to make a workout work for you, too.

Traditional Exercise    Modified Exercise           Why it Works for You
Crunches                    Plank                                 Reduced neck stress
Walking Lunges        Stationary Lunges            Knee stability, attention to form
Running                      Walking/Cycling sprints   Reduced joint impact, great cardio!
Push-Ups                   Push-Up to the Wall         Reduced back, shoulder, knee pressure

     The Plank - go here for a demo, and make sure you don't let your back swaaaayyyyy:

http://www.sparkpeople.com/resource/exercises.asp?exercise=7 

     For a stationary lunge, lower down into a traditional lunge position, with your back knee near the floor, but not touching.  Check your forward leg to make sure you do not push your knee forward of your toe.  Aim for a 90 degree angle.  Rise up and down, keeping your back straight.  Switch legs.  2 sets of 10 is a good place to start if you haven't done lunges before.  Otherwise, push it to three sets of 10 on each leg.  You can always add hand weights later ;)


http://women.webmd.com/family-health-9/slideshow-7-most-effective-exercises

     Walking or cycling using sprints can be an amazing workout.  Give yourself a goal, such as one sprint for every 5th minute.  Sprint that 5th minute, then slow to a moderate (not slow) pace for the next 4 minutes.  Repeat.  I suggest starting off with 20 minutes, but depending on your fitness level, you may need to adjust the time up or down.  You'll be amazed how your cardio function will improve without damaging your joints!

     Push-ups against the wall are done just how you'd imagine.  Find a wall, place your hands in front of your shoulders, and lower your face toward the wall.  The effect isn't the same as a push-up, but it's a good place to start building strength.  As you get stronger, you can more to the floor for a modified push-up (on your knees), and then to a full push-up if you are really strong :)  Tighten your abs to keep your back supported.

    
No matter your fitness level TODAY, there is always something you can do to give yourself a better TOMORROW :) 

Be Strong!
XOXO
Andrea