Exercise modification can be the most critical element of any fitness program. Anyone can find a "recommended workout" on the internet, but the same exercise routine can be perfect for one individual while incredibly hazardous for another. The key is to understand how to modify exercises to match one's fitness level. This week, I'll present a few tips for achieving this goal and also present an exercise that has infinite options for modification.
If you've ever adopted an exercise program only to realize that most of the movements are either too difficult or too easy, you understand the importance of exercise modification. Jogging provides a great illustration of this, as many fitness programs indicate that jogging is an element of either a warmup or the cardiovascular section.
For some, jogging at 4 mph is perfect. It's not too fast, not too slow, and provides the appropriate stimulus for elevating the heart rate. Other exercisers simply cannot move faster than 2.5 mph because of their level of conditioning, injuries or joint stability. More experienced fitness enthusiasts might find 4 mph too slow to achieve their desired outcome and thus, speed up the treadmill.
The point is, exercise modification and customization are the keys to success for any program, regardless of who created it or how popular the workout is. There is no "one size fits all" workout that is appropriate for every exerciser.
Strength-training exercise modification can obviously be achieved by changing the resistance level (weight), just as the speed is modified in the jogging example. However, it's also important to understand how range of motion, center of gravity and other elements of an exercise can be modified to achieve optimal customization.
The Superwide Plank provides a great example of how modification can dramatically change the intensity of an exercise simply by adjusting the hand or foot position.
1. Lie face down on the floor. Position your arms straight out from your shoulders so your upper body forms a "T".
2. Now, do the same thing with your legs. So the hands and feet should be as far away from the midline of the body as possible.
3. From here, place the palms on the floor, as well as the insides of both feet.
4. Press downward and try to lift your torso off the floor a few inches. Hold for as long as you can (it won't be long), rest for 10 seconds, then repeat.
5. Continue for 12 repetitions, two sets.
This version of the exercise will be too difficult for some, but this presents a great opportunity to practice modification. Simply move the hands and feet to a more narrow position until the plank becomes achievable. As you get stronger, you should be able to move the hands and feet a little wider to increase the difficulty.
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
ActiveStyle on 03/27/2017