By TED SANTANIELLO, Fit Bits
A large part of effective personal training is being able to make modifications when needed.
Everyone is different and requires a unique training program in order to maximize individual gains. Oftentimes, an exercise needs to be modified to make it less or more challenging, depending on a person's strengths and weaknesses. Basic exercises, such as push-ups, are great for most people, but for others, they can be too easy or too hard to do.
The same goes for a squat or a pull-up. Many can't do a single repetition, yet some can do plenty. In order to get results out of some of the most essential exercises, modifications for them should be used.
SMITH MACHINE
The push-up is an amazing, full-body exercise that works the chest, triceps, shoulders and core. The core-activating part of a push-up is what really sets it apart from other chest exercises. Push-ups can be difficult because you need to have quite a bit of stability in the midsection before you can perform them. You also have to be able to push your body weight off the ground. To make this exercise easier, I recommend using a Smith machine. Commonly used for squats, it is basically a squat bar on a track that locks into place at various heights from the ground. To do a modified push-up, bring the bar up just below chest height. Hold on to the bar with your hands set apart slightly more than shoulder width. Keeping your feet together and your abdominals tight, lower your chest to the bar until it comes within an inch and then push your way back up. This is the easiest setting. To make it harder, you lower the bar closer to the ground so that you become more horizontal, therefore applying more of your body weight to the exercise.
Instead of trying to add resistance to the push-up to make it harder, I recommend taking away the element of stability instead. To do this, try doing a push-up with your hands on a Swiss ball. This will demand more muscle stability from your core and shoulders. Also when doing this, keep your fingers facing downward so that the angle isn't as hard on the wrists. Bringing your feet closer together or staying on one foot adds even more of a challenge. To be safe, be sure to perfect the push-up before doing this exercise.
ONE-LEG SQUAT
The squat is another good exercise that sometimes can be too difficult in its most basic form. There are a few alternatives to this exercise. One of those requires the use of a leg-press machine — in a seat, the individual pushes a foot plate outwards. The weight resistance can be easily changed in a leg press and involves muscles similar to those required for a squat.
The minimum weight that has to be lifted when using most leg-press machines is around 10 pounds.
The other modification to the squat is to limit the range of motion that you do it in. Quarter-squats and half-squats still activate the major muscle groups in the legs and back. To be safe, place a chair behind you so that if you fail to complete the exercise, you can just sit down.
If you have been regularly doing squats and feel you need a change, try doing a one-leg squat. This requires excellent hip strength and balance. I would start by performing the exercise while sitting back in a chair. When squatting on one leg, it is still important to keep your back straight and not allow the knee to travel forward over the toe. Raising the arms forward as you descend will help keep balance.
As you can see, these two basic exercises can be modified in order to fit the needs of a large variety of people, as can many other workout techniques. An important concept to pull from this is that, in general, adding stability can make many exercises easier, while adding instability can make them more difficult. Limiting the range of motion while performing an exercise will also make things easier if needed. If you are unsure about what you can do when beginning an exercise program, I suggest beginning with one of the easier modifications. These can be the key to developing a challenging, yet safe and effective exercise program.
Ted Santaniello, CSCS, AFAA, is a certified personal trainer working at the Wellness Center at PARC, located at 295 New York road (next to ARC) in Plattsburgh. For more information, call him at 324-2024.
