You can’t, so stop that thought right now!!  But you do want to change?  Such a great decision to make!  Now comes the hard part of figuring out what you need to do to change!

First, take it gradually! Don’t expect miracles over night!

As I am in the fitness industry I will use my area of interests as the topic of choice.. but this applies to all areas.

So, I go to a work out class and I have a pretty good time.  I make it through most of the exercises, I am huffing, puffing and sweating profusely, but I get through it.  The next day I can’t move!  I have never been so sore in my life!  OMG!   So many muscles I worked and so many things I did.  I hurt in places I never even knew I had muscles.  Oh and guess what!  I am an avid walker so thought I was in pretty good shape!

Well you probably are in pretty good shape ~ to walk!  But you are not working all the other muscles in your body.  And the thing is, is that you  need to give those muscles a break in time, or an adaptation period of time.  You can’ not expect all the muscles  in your body to be in great shape when you don’t use them.  Each activity calls for different muscles.  Try going from walking to running.  You might be surprised that you get soreness, but it isn’t the exact movement.

When you begin something new, or different you need to adjust at a level that works for you.  You can’t keep up with everyone else if you don’t have the same experience.  You have to take the progress for your body.  If you can’t do something, no worries, adapt it!  If the instructor can’t give you an adaptation, find someone who will.  Almost everything can be adapted to meet the needs of the “client” or you can choose another exercise until you are stronger for the one you want to do.  There is no safety or sense in doing something you can’t do because you haven’t the strength to do it.

Let me give you an example.  Sometimes it is hard to imagine, if you don’t do it.  Let’s try push ups. Many people can’t do toe push ups very well. They can’t lift themselves up on the push upwards and then don’t have the control to lower themselves. Just not strong enough yet.  Then you have those who think they can but they are so sway backed it is dangerous for the back, because the back is taking too  much of the work load.  So adjust.  So do push ups from your knees ( see below). You do have to be straight from the shoulders through to the knees.  If you aren’t strong enough for that, bend your knees and do the push ups with the hips above the knee (see below). Try and lower that.  If that doesn’t work, then start on the wall.  There are a couple of other options, but the ones I have given you are good for now.

Once you can do many from the position that works for you, you then start doing a couple at the next level and return to doing the ones you regularly do.  Pay attention to what you can do and adjust when you get pressure in the wrong muscles.  Oh yeah, a plug for personal trainers here.  It is so important to work with someone who can help you get the correct positioning so that you are doing your body good, not causing an injury or an injury waiting to happen.

How good are you at adjusting the level of your exercise?  Easily?  Or are you the type that just has to do it like the picture in the book shows and you hope you are doing it well?  What exercise have you had to adapt?  How long did it take you to get to the level that you wanted to be at?