Exposing The TRUTH About Modifiying Exercises

You and your friend are out for coffee, and you compliment them on their noticeable weight loss or physical changes.

"Oh thank you for noticing," they exclaim proudly. "I started doing that <insert exercise program here> and it's AH-MAZING..." At this point they begin rattling off the various exercises they are required to do, and they talk about the jumping around and the kicking and the flailing.

You might have been interested in joining them, but after listening to them you start thinking, "Holy crapola, I can't do all of that!!! I'll DIE!" So instead of piping up and talking about how you have goals to lose weight, tone your muscles, or just get more energy, you sit there and nod your head; then you glibly change the subject.

You really want to step up and make a change. You have been struggling for years to get to where you want to be. You've tried diets, diet pills, various online activity sites. You've tried support groups, only to have your gung-ho friends slowly drift away and come up with excuses to NOT do things. You don't know where to start, and while you've seen the different infomercials for various fitness programs that promise results you are left thinking, "I can't do that. I have bad knees/hips/elbows" or "I have asthma" or "my stamina sucks and I wouldn't last 15 minutes."

My friend, I was - and still am - just like you. My lung capacity is not what I want it to be. My cardiovascular strength is still developing. My knees - oh my knees.... how they LOVE to get tweaked during power jumps or any type of plyometric workout. And can we talk about my wrists, particularly my left one? While my tendonitis is finally under control, I still find myself favouring it and having to monitor exactly how much time I spend in regular plank vs. planking on my elbows instead.

What your fitness loving friend isn't telling you is that you can modify the exercises to fit your fitness level. While certain programs don't show modifications, there are plenty that DO offer a modified option. If you are interesting in working with a personal trainer, talk to them in your very first meeting about your concerns and ask them about modifying. If you're researching an at home fitness program, talk to someone about programs that support modifying.

Today I modified multiple exercises to fit my current fitness level. I was attempting my power jumps, and during the landing of one my right knee gave out and I tweaked the tendon. So instead of jumping, I alternated lifting my knees. Here's a snapshot to show you what it looks like:

The key is to hold your elbows up and contract your abs forward  and a little to the side of the lifted knee. This works your obliques! You just march as quickly as possible and contract your core as hard as you can. Exhale - really blow OUT - as you lift your knee as it helps those abs contract even more!

I also modified the squat hook (a type of punch) combo as I began to lose energy and my knee was still sore. Here's how I did it:

Start in the center with your guard up. Take a BIG step to the right, push your hips and tail bone back (this keeps your knees back and over your ankles), and squat down while you bring your right hook across. A hook punch is like sliding your elbow across the top of a table or shelf. Step back to the center, keeping your guard up. Take a BIG step to the left, push your hips and tail bone back, and squat while you bring your left hook across.

At the end of the day it comes down to this: ANY movement is better than NO movement! We aren't all born with springs in our legs. This girl is only meant to jump when riding a horse! And you know what? I'm okay with that! Plyometrics are my weakest point, but I try each and every time to do what I can, and when I can't do it anymore I start modifying the workouts to fit what I am capable of.

I'll leave you with this: it is not a sign of weakness to modify exercises. It is a sign that you are smart and you don't want to hurt yourself! Know your limits, know what you're capable of. Don't stop trying to see what you can do without modifying, but don't ever beat yourself up for needing to ratchet down the intensity.

Get out there and be awesome my friends!