I asked fellow Aussie and good mate of mine, Kate Vidulich, if she’d offer some helpful hints and tips for modifying workouts for beginners or less experienced exercisers. So over to Kate for her take on exercise modifications and when to use them. Take it away Kate!
Guest Post: Kate Vidulich, Bodyweight Cardio 500
Have you ever looked a workout and thought to yourself “I could never do that”?
Yeah, me too.
You might have been injured, accidentally taken a long layoff from training or just simply feel intimidated. I get it.
It doesn’t matter what your current fitness level is right now, there will always be that “scary” looking program that seems too hard.
But often, it’s not as bad as you think.
The most important thing is to get started and do something… that’s where the magic happens.
Remember, every exercise can be modified to suit your current fitness level, so that you can get in the game.
Here’s my top 3 ways to make your workout easier:
1. Avoid jumping and high impact exercises
Go for the joint friendly approach. You can substitute any jump squat with a total body extension, or “step out” a burpee or jumping jack instead of jumping.
You still get the fat burning benefits. And this pretty much goes without saying… but you should never ever do jumping exercises when you’re fatigued. This leads to bad form and bad form leads to injury
Here’s a non-impact cardio workout you can try:
Do each exercise for 30 seconds work and 30 seconds rest, for 2 rounds. If your form gets sloppy, take a quick break.
A) Squats x 30s
– Rest 30s
B) Plank x 30s
– Rest 30s
C) Total body extension x 30s
– Rest 30s
D) Power Punches x 30s
– Rest 30s
2. Rest Longer between Sets & Do Less Rounds
This tip has two parts – so I guess I’m cheating now… 😉
Obviously, less conditioned women need longer recovery periods. If that’s you, rest longer until you’re fully recovered.
Even taking just 2 weeks off exercise, because you have the flu, is enough time to lose your conditioning. Sad, but true folks. So don’t beat yourself up about feeling out of shape.
You can also do fewer rounds of the circuit. Start by doing one less round and see how you feel. One thing you must always pay attention to is your form. If you get fatigued and become sloppy, that is a big warning sign to slow down or stop and take a quick break.
Remember we’re aiming for workout quality. The goal is to challenge yourself in a safe environment. Poor form does not help you accelerate fat loss results; it will only send you to the ER.
3. Play it smart
I always tell new clients at my bootcamp to go 50% on the first workout, whether they are fit or not. It’s very important to monitor how you feel. Getting dizzy and feeling sick is not cool. End of story.
Now, one last tip about keeping your workouts – don’t worry what other people around you are doing. Remember, everyone is different, so what’s easy for one person may be hard for another, and vice versa.
The important thing to know is that the workout intensity YOU put into it is what YOU are going to get out of it.
Get Progressive ZERO Equipment Workouts that take 20 minutes or less
And don’t worry, if you’re a beginner, I’ve got you covered. You’ll start off with non-impact exercises, burning 300 calories a workout without jumping, lunges or burpees…
Have an awesome day!
Kate Vidulich, BSc, ACSM, Master CTT
Creator of Bodyweight Cardio 500