I was doing my Blend 2014 fitness recap and thought it might not be a bad idea to discuss this in a separate post.
If you’re like me, you like trying out new things. This often means that when you set foot into a group fitness class, it’s your first time.
I’ve written about the dynamic of a group fitness class and the pressure that comes along with it, but I’ve never before listed out concrete ways to help fix that for yourself. I think it is challenging when you go to a new class to know how much weight and reps you should do so that you aren’t too sore the next couple or even few days.
There is also the temptation of getting back into a fitness routine and hitting it as hard as you can–don’t do this! Ease back into it otherwise you may be too sore to workout again or you risk injuring yourself. You don’t want to get into the cycle of injury, taking a week or two off then jumping back into it with so much vigor (since you took a lot of time off) that you injure yourself AGAIN. Even if you don’t injure yourself, the same thing can happen with working out too hard and being too sore to function for the next week.
I really would stress that you take it easy in any new fitness class even if you are working out regularly. You never know what kinds of things the instructor will throw at you.
The first class should be thought of as an orientation of sorts–you don’t really work hard at an orientation, you are learning what x is all about!
This fits in with my fitness philosophy that fitness should be enjoyable so that you will want to keep it up!
Here are some ways I modify in a new group fitness class:
1. Lower reps from the beginning. You never know how many sets you are doing or what else will be thrown at you later on in the class.
2. Take regular rest breaks. If you’re thirsty, take a swig of water. If your muscles are burning, shake them out. You can jump back in when you’re ready.
3. Modify.
Push-ups: from the knees
Burpees: slow it down and/or no jumping up
Jumping or plyo: march in place or just step side-to-side
4. If your lower back gets sore, be sure to stretch it out and/or take a break. Believe me–back injuries stay with you for.e.ver.
Other tips to succeed in a new group fitness class:
1. Focus on form over number of reps or amount of weight. This is your orientation. Your goal should be to learn how to do these exercises properly.
2. Try to ignore other people. This is so. hard. Believe me, I know! We tend to think that others are looking at us more than they really are. You know who most people are concerned with? Themselves. Yes, you might want to check out what they are doing to see if you are doing it right and yes, you can smile and chat with others in your class BUT try your hardest not to let them unknowingly pressure you into pushing yourself too hard.
3. Listen to your body. I cannot stress this enough. Each class and workout is for YOU, so do what is best for your body!
4. You can always return to the class the following week and hit it hard if you think you can handle it!
Remember, think of the first class as an orientation.
Don’t kill yourself. It’s hard to continue a fitness routine if you are dead. 😉
[Tweet “How and Why to modify in a group fitness class! #fitness #move #movehappy”]
I’m participating in a fun challenge with Heather from Fit Aspire (formerly Better with Veggies) and Laura from Sprint 2 the Table called Move Happy.
I participated in the last session a few months back because I love the philosophy of moving in ways that are fun and feel good! Not everyone loves running and some people can’t stand yoga…it’s okay. If you want to start a fitness routine, it is so much easier to stick with it if you enjoy what you are doing! The first week’s Move Happy post is here.
I will be linking this post up to this month’s Did You Know, a link-up all about nutrition, fitness and health topics! Be sure to check it out!
PS Congrats to Vangie for winning my Apera Bags giveaway! I will e-mail you shortly!
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Another giveaway is coming up so be excited!
Tell me….
What is your favorite group fitness class?
How do you modify new workouts?
Linking up to:
Did You Know a monthly nutrition/fitness/health-related link-up
Fitness Friday with Jill at Fitness, Health and Happiness
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Katie @ Talk Less, Say More
It’s SUPER important to listen to your body – this holds true whether you are in group fitness, personal training, crossfit or even on your own!
Amanda @ Diary of a Semi-Health Nut
Absolutely! Listen to thy body!!
Laura @ Sprint 2 the Table
Thanks for the #MoveHappy shout! This is a great example of how you can modify a workout to keep your body happy. A lot of these work both ways too – you can make it harder upping weight, adding reps, or doing things like one-legged burpees!
Amanda @ Diary of a Semi-Health Nut
Yes for sure you can go the opposite way!! Whatever keeps your body happy! 😉
Julie
I’m so reluctant to modify, but I’ve become better at recognizing my need to instead of being prideful.
Amanda @ Diary of a Semi-Health Nut
It’s totally a pride thing!! I just try to think about all the things I need to do the following day (or days) that would be tough to do if I was super sore! It’s easier to back off a bit for me when I think about WHY. 🙂
Katie
For people do do have low back pain…. have the instructor look at your form before or after class! For a lot of moves you need your tailbone tucked under (which is natural for some people but not everyone). Also, engaging your core even when you don’t think you are using it is important!
Amanda @ Diary of a Semi-Health Nut
Good point!! I try to engage my core even when I’m sitting at my desk!
I seriously want to take one of your classes! Why do you have to be so far away!!
Laura
Great tips! I definitely think these tips can help people (like myself) feel less freaked out attending a new fitness class!
Amanda @ Diary of a Semi-Health Nut
Thank you! I’m so glad you found these helpful because I think it’s important to try out new workouts including new fitness classes! And it’s a tad hard to attend if you’re freaked out! 😉
GiselleR @ Diary of an ExSloth
I love group fitness classes, but when I first started I learned all of these things the hard way LOL
Great tips and thanks for sharing!
Amanda @ Diary of a Semi-Health Nut
So I JUST saw this comment and thank you!
I’m sorry you learned the hard way though. :/ Hopefully we can spread the word about modifying and going at your own pace so others don’t suffer though!