CHARLESTON AIR FORCE BASE, S.C. –
It's a January phenomenon and it's as predictable as cold weather. Fitness centers are flooded with new members as people seek to make good on their New Year's resolutions to get in shape.
However, the harsh reality is life can be very hectic to make it to the gym. Taking the time to get ready, drive to the gym, workout, shower, and then going back to work or home is a big commitment! Time and task management are the main reasons people fail to make their New Year's resolution.
Here are some tips from the HAWC to help you keep your focus and to stay on that fitness track, and keep you there.
Make sure your doctor has cleared you to be able to workout. If it has been a while or if you have certain health concerns, you might have to start slow and work into it or seek assistance from professionals.
Health concerns should be a key motivator. Americans have the highest death rate for preventable diseases. If you have cardiovascular problems, high cholesterol levels, diabetes, obesity, etc., yourself or that run in your family, now is the time to get on top of it!
Food intake and activity should be documented. A food journal is particularly helpful when just starting a fitness program. When people write down every single thing they eat throughout the day, they're often shocked to see how much they actually consume. On the opposite end, writing down fitness activity helps people where they are at now and where they are progressing to. Both of these are daily feedback for people to keep motivated.
Frequency. You have to work out regularly in order to see positive changes in your body. If you want to lose weight, you will need to increase your aerobic activity level to three-to-five times per week Strength training needs to be included at least twice per week beginning at one to three sets of 12 reps and building from there.
Intensity. You have to strive to work just a bit harder than your last workout or you will not see improvement. For cardio exercise, you should be exercising at 70-85 percent of your maximum heart rate. For strength training, the weight needs to be enough that gives you a challenge the last four to five reps in the set.
Time. If you are just starting out, cardio training should last 30-60 minutes. For individuals who have been working out for more than 6 months, The American College of Sports Medicine recommends working out five days per week for durations of 60-90 minutes for weight loss/weight maintenance.
Type. Do both resistance (push-ups, sit-ups, free weights, etc.) and aerobic exercises at every workout.
Fun. Do something that you enjoy. If you're doing something you like chances are you will stick with it and it will become a habit. Try an aerobics class that you have not taken before, try new machines, or incorporate interval training into your runs.
It takes about one month to make a habit out of making a change. In actuality, it will take about three months to start seeing changes. But if you have concrete goals, in 6 months, you should be able to meet the majority of those goals. Time and task management with your exercise will help you accomplish your goals for 2008!