It’s that time of year again – you have had your final glass of eggnog and your last bite of pumpkin pie. Now you are ready to start the year off right with a new exercise plan – and to keep it up throughout the year so that fitness becomes a routine rather than just another resolution.
Colleen Greene, wellness coordinator with MFit, the University of Michigan Health System’s health promotion division, says that in order for a workout plan to succeed a person must realize that pounds won’t come off within the first clutch of a dumbbell. Instead, exercise must become part of a regular routine rather than be thought of as a short-term solution.
“The number one New Year resolution people have is to lose weight, and it is really not that difficult. But many expect it to be done overnight, and they lose their motivation when that doesn’t happen,” says Greene. “You didn’t gain weight overnight, so you’re not going to lose it overnight either.”
One main way people jump into a fitness routine is by joining a gym. But often the motivation disappears only weeks after a new membership. Greene offers several tips on how to start and stick with a new workout plan.
1. Join a fitness center that is convenient to your lifestyle. “It’s great if you see that a fitness center across town is all new and sparkly, but if you have to fight cross-town traffic to get there it’s probably not a good choice,” advises Greene. It is also important to make sure the center’s hours mesh with your schedule, if it offers child care or other programs you may need and that it has a qualified staff.
2. Ask questions. Don’t be shy about learning all that the fitness center has to offer, says Greene. Most gyms have specialists and personal trainers that can help you navigate equipment and devise the best plan for your fitness needs. You should also get the OK from your doctor as you begin a new workout routine, and ask any questions that you may have about your health.
3. Try things you’ve never done before. “If you think Pilates is something for dancers only or if you think yoga means standing on your head, most gyms will have some sort of special drop-in rate for either the first week or first few sessions of a class,” says Greene. “Go ahead and try it! You may find that you like it.”
4. Aim to meet your goals gradually. Greene notes that the most common mistake people make when they join a gym is coming in and doing everything at once. Instead, work toward your goals at a steady pace so that you can sustain your new fitness routine.
5. Schedule time to exercise into your calendar. “Sometimes people burn out because other things happen; they have this or that responsibility. Remember that you have a responsibility to yourself too,” says Greene. Incorporate exercise into your daily routine so that it becomes part of your day and not something you can easily blow off.
6. Get a support system. Find people you can count on, whether it is an exercise buddy or someone taking care of your responsibilities at home or on the job, so you have time to work out.
7. Make your exercises fun! Working out does not have to be drudgery. Many fitness centers have intramural leagues and an assortment of classes. Also add a variety of workouts to your routine to prevent boredom. “Find out what you like and switch it up every so often,” Greene suggests.
As the winter months roll along, you may begin to feel less motivated. But Greene notes that there is one thing to always remember: “Fitness is a time for you and a time to take care of yourself,” she says. “You will end up feeling good because you’ll be getting fit and feeling better.”
Personal Fitness Training Goes Online
A Utah company wants to "pump you up" with their new, online personal trainer, Virtual Trainer Pro. MediaRif's online software takes the complexity out of strength training and makes the whole process idiot-proof.
Strength training is on the rise, and not just for men. The CDC (Center for Disease Control and Prevention) reports that 21.9% of women use strength training as a part of their fitness routines. This leaves men behind at a constant 17.5%. With such benefits as stronger bones to fight against osteoporosis, reductions in obesity, diabetes, arthritis, and depression, it is no wonder that women and men are going to the gym to pump iron.
The CDC also touts strength training as one of the main weapons that older people can use to stay healthy and active. In only a few short months, even seniors can build lean muscle mass, which improves strength, balance, and bone strength.
Totalhuman.com's new online software, Virtual Trainer Pro offers custom workouts that can be printed and taken to the gym. As Virtual Trainer Pro gets to know your body, it becomes increasingly effective at tailoring a strength training program to your physique.
"You can fire your personal trainer and become your own personal trainer," said Craig Nybo, President of Totalhuman.com. "With Virtual Trainer Pro, you will never look like an idiot at the gym." Along with custom workouts, Virtual Trainer Pro offers a multitude of education videos that can be watched online. These videos teach proper exercise techniques and high-intensity training philosophy.
"High-intensity strength training is superior," said Shane Provstgaard, M.S., C.R.T., co-creator of Virtual Trainer Pro. "High-intensity means you get explosive results in a fraction of the time. There is no reason to waste hours in the gym. With Virtual Trainer Pro, you are in and out; and, by the way, you get leaner and stronger more quickly."
"I use Virtual Trainer Pro every workout," said Nybo. "I am in the best shape of my life at 37. I can't imagine going without it."
Virtual Trainer Pro creators also boast of its built-in motivational tools. Customers are able to upload digital photos of themselves along with body measurements to create before and after reports from anywhere in time. A picture is worth a thousand words is their philosophy. If you can see results, why would you stop exercising?
Walking And Moderate Exercise Help Prevent Dementia
People age 65 and older who regularly walk and get other forms of moderate exercise appear to significantly lower their risk of developing vascular dementia, the second most common form of dementia after Alzheimer’s disease.
The four-year study involved 749 men and women in Italy who were over age 65 and did not have memory problems at the beginning of the study. Researchers measured the amount of energy exerted in the participants’ weekly physical activities, including walking, climbing stairs, and moderate activities, such as house and yard work, gardening, and light carpentry. By the end of the study, 54 people developed Alzheimer’s disease and 27 developed vascular dementia.
The study found the top one-third of participants who exerted the most energy walking were 27 percent less likely to develop vascular dementia than those people in the bottom one-third of the group. Participants who scored in the top one-third for the most energy exerted in moderate activities lowered their risk of vascular dementia by 29 percent and people who scored in the top one-third for total physical activity lowered their risk by 24 percent compared to those in the bottom one-third.
“Our findings show moderate physical activity, such as walking, and all physical activities combined lowered the risk of vascular dementia in the elderly independent of several sociodemographic, genetic and medical factors,” said study author Giovanni Ravaglia, MD, with University Hospital S. Orsola Malpighi, in Bologna, Italy. “It’s important to note that an easy-to-perform moderate activity like walking provided the same cognitive benefits as other, more demanding activities.”
Ravaglia says it’s possible that physical activity may improve cerebral blood flow and lower the risk of cerebrovascular disease, which is a risk factor for vascular dementia, but further research is needed about the mechanisms operating between physical activity and a person’s memory.
Contrary to some reports, the study found that physical activity was not associated with a reduced risk of Alzheimer’s disease, but Ravaglia says more research is needed before concluding that Alzheimer’s disease is not preventable through exercise.
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