Getting Started…AGAIN!Anthony Falsone, C.S.C.S., USAW-1
Strength & Conditioning Coach
It's that time of year again. The time of year when more than a few nights are spent with pen in hand, attempting to piece together some semblance of your “All New”, New Year's Resolutions.
Every year you make these promises to yourself. This year you'll stop smoking; maybe you'll stop procrastinating. "I'm going to take more time for myself," you proclaim. Or, if you're like 99.9% of the population, "I'm going to get in shape!”
Year after year it's the same story. Sure, you're good for a while, but gradually you revert back to the same old thing. This year is going to be different, right? This year, you're really going to do it!
You bet you will!
While I may not be able to help you in the smoking or procrastination department, I can help you get in shape. I've pieced together what I feel are the most essential steps in getting started toward a healthier 2006. Give them the old college try and maybe next year you can do something about all that procrastinating you've been doing. Oops…
You can never be too careful - especially when it comes to your health. Make an appointment with your doctor and let him know your fitness plans.
In addition to a routine physical exam, it's a good idea to have some blood work done. Ask your doctor to order a complete blood cell count (CBC), as well as a complete lipid profile. The CBC measures red blood cells, white blood cells and platelet levels. While the complete lipid profile will give you valuable information in regards to your total cholesterol, HDL and LDL ratios, and triglycerides.
While you're at it, have your thyroid function analyzed. Approximately 14 million Americans suffer some form of thyroid dysfunction, and although women are 4-5 times more likely to be victimized by thyroid disease, more men are being diagnosed each year. A simple TSH (Thyroid Stimulating Hormone test) can easily diagnose thyroid function abnormality and help curtail disease symptoms like weight gain/loss, depression, nervousness, cold intolerance and many others.
Express any other concerns that you may have as well, no matter how trivial you feel they are. Your physician's involvement and guidance can make the difference between an effective exercise program and one that does more harm than good.
You don't have to become an expert, but you do need to have a basic understanding of how the body responds to different types of exercise.
Learn the difference between resistive and cardiovascular training. Become familiar with exercise terms such as intensity, reps, sets, etc. Learn how to calculate your maximum heart rate, BMR (Basal Metabolic Rate) and exercising heart rate.
There are many educational resources to choose from including books, videos, and magazines. One book I always recommend to first time exercisers is the ACSM Fitness Book, published by the American College of Sports Medicine. Maybe a subscription to your favorite fitness magazine would be a great, late addition to your Christmas list.
Once again, there are many different and viable resources out there. Choose the one that best fits your need - and sparks your interest.
Your doctor has cleared you to exercise; you've got a few books and videos, now it's time to get some “hands on” help.
Consult a CERTIFIED fitness professional to design an exercise program that will help you meet your goals. Even if you've decided against exercising in one of those “fancy” fitness centers, the information these people can provide is invaluable. They'll help explain subjects such as proper warm-up and cool down procedure, exercise technique, systematic progression, and adding much needed variety to your program.
Before designing the training regimen, reputable trainers will assess your current level of fitness in some way. At the absolute minimum: resting heart rate, percent of total body fat and anthropometric measurements should be recorded. More advanced evaluation may include tests of muscular endurance, strength, sub-max VO2 and flexibility. This information will not only enable the trainer to develop an effective program, but in addition, will provide baseline data that can be referred to in order to evaluate progress, or lack thereof.
Work only with DEGREED and CERTIFIED fitness professionals. A degree in an exercise related field ensures that you are working with a person who has committed, at the minimum, 4 years of study to exercise and the human body.
Professional certification doesn't necessarily ensure that your trainer is qualified, but coupled with a degree, adds much needed credibility. In most cases, certification agencies require certificants to complete a specific number of Continuing Education Units (CEU's) within a 1-3 year time period. Make sure that the organization whose certification your trainer carries requires this.
Also, make sure your trainer has liability insurance as well. When you exercise, you assume a certain amount of unavoidable risk. However, you are protected from the haphazard training practices of an unqualified or reckless personal trainer. Don't be afraid to ask for proof of coverage. If the trainer you are considering fails to show you the proper paperwork, consider someone else.
Goals are important tools for drive and motivation, but they must be realistic and attainable in order to keep you going.
Establishing unrealistic goals and expectations can discourage you every time you look in the mirror. It's not realistic to think that you'll undo the damage caused by months of inactivity overnight. Instead, try setting a few goals that are easy to meet almost right away. As you get better at reaching these easy, short term goals, set your sights a little higher and keep progressing. Pretty soon you'll find that goal setting, and more importantly goal achieving, will occur not only in your exercise related endeavors, but in all other facets of your life as well.
You're more likely to take part in an activity if it's something you enjoy. If you like to jog - then jog. If boxing is your game then make it the foundation of your program. No one said that exercise had to be dull and regimented. It doesn't take a rocket scientist to realize that the more fun you have while exercising, the more likely you'll be to DO IT - regularly.
Add other components of exercise as a supplement to inject variety, or as a means of performance enhancement. For example, a committed swimmer may indeed spend the majority of their time in the water, but activities like: strength training, pilates and yoga can provide an additional performance edge, or an enjoyable detour on days when boredom is an issue.
For exercise to be effective it must be done regularly. Just like any activity, be it golf, rollerblading, or even basketball - it's the “perfect” practice and repetition that makes the difference. Exercise is no different.
Increased fat burning potential, better oxygen utilization and an increase in metabolism are just a few functions of the body that are affected by regular activity. But remember, these things occur in the long term and are directly related to exercise frequency.
I always encourage my clients to do something physical everyday, even if they can't make it to the gym. Supplement your program with activities such as walking, vigorous lawn work, recreational sports, or even fast paced housework.
Most people assume that this has to do with diet - but not necessarily. You can make healthy choices in every area of your life.
For example, take the stairs instead of using the elevator. That's a healthy choice isn't it? How about an invigorating walk around the office during your regular break or following lunch?
Here's another one - try to maintain good posture during the workday, this can alleviate stress on your back and neck.
As you can see, healthy choices are not limited to your diet. Use your imagination and take extra steps to do things that are good for you.
It's important to understand that nearly all functions of the human body occur in a fluid medium. As a result, there is a tremendous amount of fluid that is used up throughout a typical day, which, if not replenished, can lead to dehydration.
That's right gang, you don't have to run a marathon to become dehydrated. Low levels of dehydration can manifest themselves in a number of ways including low energy levels, headache, and blurred vision.
We all know the old rule of thumb - 8 glasses of water a day. While water is by far the best choice, some people just can't stomach the thought. As a result, they don't drink any water at all, which in turn is extremely detrimental to your health.
I recommend that you drink water as your primary fluid source and supplement with water based alternatives in order to meet your fluid requirement. Try decaffeinated tea, sugar free fitness water, or water with a squeeze of lemon or lime. These things can help you meet your fluid need because, once again, they are basically - water.
It's okay to drink an occasional coffee, cola or soda but these are NOT acceptable water alternatives. There's very little pure water in these products to do your body much good, plus the sodium, sugars and other additives can put additional calories right where you don't need them - your waistline.
Make it a rule to follow any coffee or soda consumption with 2 glasses of plain, cool water. This will help dilute the solution and accelerate the voiding process. If you must indulge, choose the diet version of your favorite soft drink. You'll get your fix minus the empty calories. Even still, begin limiting their intake and apply only in situations where you are providing a reward for yourself.
Arnold wasn't built in a day you know.
Physical fitness is a process. It's not something that will happen to you overnight; in fact it may take months. Realize that each and every day that you exercise is a day that you are improving yourself both physically and mentally.
Whether your goal is to just feel better or to become a competitive athlete, a certain amount of patience and dedication must be embraced. Sure, there will be days when you wonder if all of your hard work is paying off, but continue to stick to the program. As days turn into weeks and weeks turn into months, you'll begin to see that the goals you set for yourself are actually being attained.
If it's motivation you're worried about, you may want to consider working out with a partner. The right exercise companion can give you that extra push right when you need it.
Every once in awhile we all have a hard time staying committed to our exercise program. That's where your partner comes in. Just knowing that someone is holding you accountable makes getting to the gym all the easier.
It's important that you choose a partner that's right for you. You may not want to work out with someone who has a fitness level much higher than yours. For some, this can lead to discouragement. By the same token, working out with someone significantly less fit than you can lead to the lack of a sufficient challenge. Choose carefully.
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