Are high-intensity movements giving you back, knee or hip pain? Or maybe incontinence or pelvic floor concerns? Many workout programs default to the following exercises – burpees, jump squats, step-ups / box jumps or sprint intervals to help get your heart rate up and increase the intensity.
Nothing wrong with that – unless you are ignoring any of the symptoms above in the name of “increasing your fitness” or have the mindset that “modifying is cheating” or “too easy” !
Modifications Cheat Sheet
You CAN, however, still increase the intensity of your exercises without increasing the impact…or causing long term injuries.⠀
Grab my complimentary modifications cheat sheet here and follow the tips below …
Here are some NEW ways to up the intensity!
Mindset– try not to think modifications are NOT cheating or being lazy
Non-traditional CARDIO – have access to a rower or bike? Great. If not, try movement on a supportive FITBALL this can reduce the impact on your pelvic floor, hips & lower back plus challenge the deep core.
Check out my FITBALL WORKOUT PROGRAM HERE
Mix up the TEMPO– try different times within the rep or make your reps slower & longer – time under tension is a great way to increase the intensity.
LIFT lighter for longer – If you have access to weights or bands (or a couple of cans of beans) can you improve your endurance with longer rounds of movement, with lighter resistance without losing form.
INTERVAL training – doing TABATA over a steady-state can lift your conditioning can really help increase your heart rate – Check out my safe & effective HIIT workouts here.
Want to enjoy your workouts 28% more ?
MUSIC According to a recent study you can get 28% enjoyment out of your workout while moving to energising music. I absolutely love exercise to music it’s a great way to incorporate all of the above especially tempo plus it’s fun and doesn’t really feel like a chore of a workout
Sound good and are you ready to mix up your workouts and switch your mindset from “modifying is cheating” – during pregnancy, postpartum or any stage of motherhood ?
Check out my 1:1 coaching, group sessions, workshops & online programs in HERE!
Dahlas Fletcher is one of Australia’s most respected and successful certified and experienced Pregnancy and Female Fitness Trainers. Her goal is to help you be the happiest, most fabulous version of yourself, inside and out.