Successfully exercising that time-tested New Year’s resolution to get in shape requires a realistic approach and reasonable expectations, advises Scott Swanson, Ph.D., associate professor of exercise physiology at Ohio Northern University.
“It is important to find something that works for you over the long run,” Swanson said. “People tend to start out strongly with something they cannot sustain. The joke is that you will see 100 new faces in the gym during January, but, by February, things will look the same as before.”
Swanson suggests some feature of a successful fitness plan.
“First, start slowly. You can always increase the intensity of the workout as you go along. For example, instead of trying to work out for 30 to 40 minutes at a time, maybe work out 10 minutes apiece three times a day. People tend to start at too high of a level. They need to remember they are probably pretty sedentary, and that is why they want a fitness program.”
“Secondly, pick a routine that is appropriate for your fitness level and something you can continue. It is best to do something that is enjoyable. The key is to be consistent, and if you like what you are doing, that increases the chances for consistency.”
“Additionally, have goals that you can reach and achieve some level of success with. Reaching those goals, such as a small amount of weight loss, can provide invaluable motivation”
“Also, keep the goals simple and focused. This no time for multi-tasking. If you want to lose weight, get fit and stop smoking, you are probably in over your head. Initially, pick one of those goals and stick with it. Then, once you reach challenge A, you can tackle challenge B.”
“Further, have a support system. Find someone who can encourage you and commiserate with you. It is nice to have someone who can provide that extra motivation the times you do not feel like going to the gym. If you can find someone with the same fitness level, it is a real plus.”
As with realty, location is vital.
“You can work out at home or in a gym. It largely depends on your own personal preference and need for equipment. For me, I need a facility where there are no distractions, no phone calls and no emails from work. Others like working out at home and appreciate the convenience of it.”
Also, timing is important.
“You need to set aside time for fitness. Schedule workouts the same way you schedule other appointments during the day. Make it an important part of your day and find a time that works for you, whether it’s first thing, after work or otherwise.”
