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IFIT: Inclusive Fitness Training

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I FIT Tips is a series of inclusive fitness training tips for fitness professionals and individuals with a disability. These quick video tips will demonstrate how to perform traditional and adapted high intensity exercises for individuals with disabilities.

Medicine Ball Toss

Box Jump

Battle Ropes

Box Jumps

Gliders

Dips

Push Motion

Seated Row

Seated Wall Ball

Triceps Extension

The triceps are a key muscle used when transferring and the ability to transfer relates to independence!

Rowing

Rowing is a great cardio option for individuals who use a wheelchair because it works on all the pulling muscles that are seldom used and often overlooked for many manual wheelchair users. A rower is also a very common piece of equipment found in most gyms and doesn’t require any expensive adaptations to be used.

Reverse Fly

This is another key exercise to work the back muscles and open up the chest. If you push a manual chair all day long your chest can become weak, which will promote bad posture and could contribute to a rounded upper back. Reverse flys will help counter that effect, open up the chest, and keep the back straight.

Snatch

The snatch can be a very challenging exercise for those with balance issues. This video shows some simple adaptations to help combat balance issues and can be used for many over-the-head exercises. Remember that safety and proper form should always take priority over repetitions and weights.

Pull Up

You will need to find a bar just slightly out of reach and if one is not available you can check out the modification used in the video. Proper form and full range of motion will be imperative for this exercise.
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