The Bra Blog

Engaging in high-impact fitness activities is a fantastic way to stay healthy, but it can come with its own set of challenges, especially for plus-size women. If you're looking to maximize your workout while staying safe and comfortable, there are a few key things you should avoid. Here are some helpful tips to keep you on track and injury-free.

1. Don’t Wear Just Any Bra

Support is Key

While you can wear just about anything you want to the gym (as long as it’s comfortable!), we have to stop you from wearing a regular bra to work out in. A supportive sports bra is non-negotiable: when you’re running, jumping, aerobic dancing, or doing any high-impact exercise, you need a bra that keeps everything in place. Go for sports bras specifically designed for high-impact activities, which typically feature wider straps, a snug band, and full coverage cups.

The Right Bra Matters

We recommend an underwire sports bra like our Performance WireX for high-impact sports and fitness activities. It features a special ¾ external underwire design, where the underwire is positioned on the outside, avoiding skin contact and friction.

This underwire sports bra also offers exceptional sweat management, thanks to the materials that it’s made out of: stretchy, delicately perforated fabric combined with a fine yet robust inner lining of piqué fabric.

These fabrics draw sweat away from your body to keep you cool and comfortable so that you can work out with ease and confidence. With this underwire sports bra, you can count on maximum support and optimal fit, especially as a plus size woman as its sizes go up to an H cup.

2. Avoid Wearing Improper Footwear

The Importance of Good Shoes

If you want to avoid injury and a painful experience overall when you engage in high-impact activities, then you’d best invest in the right pair of workout shoes. Plus-size women, in particular, require shoes that offer excellent support, cushioning, and stability to absorb the impact of your exercises and protect your joints.

Choosing the Right Shoes

With so many options out there for athletic shoes, it’s easy to get turned around and overwhelmed. To simplify the process, go for a pair that’s designed for your specific activity: running shoes for running, cross-trainers for mixed workouts, and so on. Make sure that they fit well and provide enough room for your toes to move comfortably.

3. Don’t Skip Your Warm-Up

Why Warm-Ups Are Essential

Skipping a warm-up is like starting a car on a cold winter morning without letting it idle first. Warm-ups prepare your muscles, heart, and lungs for the intense activity ahead. For plus-size women, this step is crucial because it reduces the risk of injuries and improves overall performance.

How to Warm Up Properly

Start with dynamic stretches and low-intensity cardio. Think leg swings, arm circles, and a brisk walk or gentle jog. You can also consult instructional videos on YouTube for warm-up videos that you can follow along to. This gets your blood flowing and muscles loosened up, readying you for the high-impact workout.

4. Don’t Ignore Pain Signals

Listening to Your Body

Your body has its limits, too, and pain is the result of you approaching or hitting that limit – it’s your body’s way of telling you something’s wrong. Ignoring it can lead to serious injuries that could sideline you for weeks or even months.

Differentiating Between Discomfort and Pain

It’s normal to feel some discomfort during high-impact activities, but sharp or persistent pain is a red flag. If something doesn’t feel right, stop and assess the situation. It’s better to take a break than to push through and risk injury.

5. Avoid Overexerting Yourself

Pacing Is Key

It’s easy to get caught up in the excitement of a high-energy workout and push yourself too hard. However, overexertion can lead to fatigue, poor form, and injuries, particularly if your body may not be accustomed to intense activities.

Finding Your Pace

Start slow and gradually increase the intensity of your workouts. Listen to your body and rest when needed. Remember, fitness is a marathon, not a sprint.

6. Don't Forget to Stay Hydrated

Stay Hydrated, Stay Strong

No gym bag is complete without a handy water bottle, and for good reason. Water is crucial for maintaining performance and preventing dehydration, which can be more pronounced in high-impact activities due to increased sweating and exertion.

Tips for Staying Hydrated

Before, during, and after your workout, aim to stay hydrated with water. Carry a water bottle with you and take sips regularly. Water breaks are also a good time to catch your breath! If you're sweating a lot, consider a sports drink with electrolytes to replenish what you've lost.

7. Don’t Underestimate the Importance of Cool-Downs

Benefits of Cooling Down

Just like warming up, cooling down helps your body transition back to a resting state. It can prevent dizziness and help reduce muscle soreness.

Effective Cool-Down Techniques

Incorporate light cardio, such as walking, and static stretching into your cool-down routine. Focus on the muscles you used during your workout to aid recovery and flexibility.

Though it may be challenging at first, high-impact sports and fitness activities can be exceptionally rewarding. Avoid these common pitfalls, and you can enjoy high-impact fitness activities safely and effectively, no matter your size. Stay motivated, stay active, and most importantly, have fun!