The Bra Blog
Everything a Plus-Size Woman Should Know About High Impact Fitness Activities
Here at Anita Active, we believe that fitness is for everyone, regardless of size, shape, or fitness level. If you’re a plus-size woman considering high impact fitness activities, you're in the right place!
These workouts are a fantastic way to boost your health, energy, and confidence. You might be wondering, though, how to get started and stay motivated. Read on below for our comprehensive guide to high impact fitness:
Why High Impact Fitness?
The Benefits of High Impact Workouts
High impact fitness activities, such as running, jumping, or aerobic dance, are all about getting your heart pumping. These exercises are great for cardiovascular health, improving endurance, and burning calories. They also strengthen muscles and bones, which is vital for maintaining a strong and healthy body. Plus, the endorphin rush you get after a good workout? It's a real mood booster!
Busting the Myths
There's a common misconception that high impact exercises are only for the super fit. But that's not true! These workouts can be modified to suit any fitness level, including beginners.
Don't let the intensity scare you off. With the right approach, you can enjoy all the benefits without the risk of injury.
Getting Started: The Essentials
Finding the Right Gear
Comfortable and supportive workout gear can change the game when it comes to performing high-impact activities – literally. Start with a good sports bra that offers ample support to minimize discomfort during vigorous movements.
We particularly recommend our EXTREME CONTROL - Sports Bra, Maximum Support for high-impact fitness activities.
Designed with solutions in mind, the EXTREME CONTROL maximum support sports bra features three section cups that are supported at the sides with a clever side sling solution to provide excellent support without the wires. The cups are tailored on the outside but seamless on the inside, making them an exceedingly comfortable choice.
Additionally, the inside of this sports bra with maximum support is made out of highly functional piqué fabric that quickly absorbs sweat and moisture, pulling it away from your body to keep you cool and comfortable. You’ll also love the fact that it has ergonomically shaped and padded shoulder straps, which prevents discomfort in the shoulders and neck.
In addition to a sports bra with maximum support, you’ll definitely want to invest in a high-quality pair of athletic shoes that will provide cushioning and support. Your feet will thank you for it!
Warm-Up and Cool Down
Never skip your warm-up and cool down. A proper warm-up prepares your body for exercise by gradually increasing your heart rate, dilating your blood vessels, and loosening up your muscles. Try five to ten minutes of light cardio, like marching in place or a gentle jog. This can help reduce the risk of strains and sprains while also allowing for greater range of motion.
After your workout, cool down. Doing so gradually decreases your heart rate back to its resting level, which is safer than stopping abruptly. It also prevents your blood from pooling in your muscles, redirecting it back to the heart and your other vital organs. A light stretch can help reduce muscle stiffness and aid in recovery.
Choosing the Right High Impact Activities
Aerobic Dance Classes
If you love to dance, aerobic dance classes like Zumba or hip-hop might be perfect for you. These classes are high energy and fun, making it easy to forget you're working out. Plus, dancing is a fantastic way to improve coordination and rhythm.
Running or Jogging
Running or jogging is a classic high impact exercise that you can do almost anywhere. Start with intervals of running and walking if you're new to it. Fitness apps can guide you through the process, making it achievable and enjoyable.
HIIT Workouts
High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by rest. These workouts are efficient, often lasting only 20-30 minutes. They’re perfect for busy schedules and can be easily modified to match your fitness level.
Listening to Your Body
Recognizing Your Limits
Your body has its limits, and it’s important to listen to it and recognize what those limits are. Pushing through pain isn’t a sign of strength – instead, it’s a surefire recipe for injury. If something doesn’t feel right, take a break or modify the exercise. There’s absolutely no shame in adapting your workout to suit your needs.
Rest and Recovery
Rest is just as important as the workout itself. Your muscles need time to recover and grow stronger! Aim for at least one rest day per week, and make sure to get plenty of sleep. Incorporating activities like yoga or stretching on rest days can help maintain flexibility and reduce soreness.
Embrace the Journey with Anita Active
High impact fitness activities can be an incredibly rewarding part of your fitness journey, and we’re here to help! We offer a wide selection of supportive and adjustable sports bras to choose from, including wired and wireless options, in inclusive sizes. Explore our store now to view our entire catalog!
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