HEALTH & WELLNESS Dan Romand CPT & YOGA INSTRUCTOR
DAN’S FITNESS TIPS for GETTING STARTED
ON A NEW WORK OUT
ROUTINE We’ve all been there. We resolve to get fit, lose weight and work out more. Many of us, especially around the New Year, will join the local gym. We buy some new workout clothes, fill our water bottles and head off to start our fitness journey. For some it will become a daily part of their life but for most (over 90%) it will be a very short journey. Resolutions are very easy to make; the challenging part is sticking to them. As someone who has been in gyms for over 30 years, it’s an annual routine. The first couple weeks of January, the gym is packed. As the month wears on many of those resolutioners (as they are known in the industry) start to disappear. Studies have shown that by the end of January about a third of those who resolved to get to the gym no longer go. In my experience by the end of February less than 20% of new folks still show up on a regular basis. Why? Let’s be honest with ourselves for most of us getting in shape is not enjoyable. It’s called a workout, not a “funout” for a reason. Not many of us want to get up at 5:30 am on a freezing cold January morning to head to the gym or head there after a long day of working only to endure the crowds and wait 15,
20 or even 30 minutes to get a piece of equipment. Add to it the aches and pains that set in from overdoing it especially for those who haven’t been to the gym or are returning after a long time away and it’s easy to understand why so many quit after just a few short weeks. Here are 7 tips & tricks that I have found can help you stick with it and achieve your fitness dreams.
1. Make exercise an appointment and stick to it. Set aside specific days and times for exercise and put them on your calendar. Choose times that work for you. If you’re an early riser, a 5 am workout may be just the thing. If you’re a night owl, there’s nothing wrong with working out later in the evening. Most people like to go right after work but keep in mind if that you are one of many that do that, peak time in most gyms is 5-7pm so if you can avoid those times you’ll be able to avoid the crowds.
2. Have a plan – and a backup. For many folks they go to them gym with no idea what they are going to do when they get there. When I work with my clients we put together a program so they know what workout they are going to do before
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they head to the gym. We also have a 2nd workout ready in case the equipment they need isn’t available.
3. Change it up: One of the most common themes I hear from people is they are bored. They do the exact same workout every single time. For some they just get on the elliptical for 30 minutes at the same settings and stare at the TV or wall. Others just go and lift the same weights over and over. By adding different types of workouts not only will you fight boredom but your body won’t be able to adapt and you’ll get faster and better results as a bonus. Don’t be afraid to try new things. If all you do is cardio, work in some resistance training. Maybe try a new class like Zumba ®, Yoga or even a boot camp. Also don’t be afraid to get outside of the gym: sign up for a 5k, join a softball league, or take a dance class. You might find something you really love doing and you’ll be more likely to stick to it.
4. Challenge Yourself: This is one I myself use to keep me motivated. It might be as simple as running a little farther or a little faster than last time. If you can run a mile in 12 minutes set your goal to get it down to 11 min. If you can do 10 squats try to do 11 the saratogaTODAYnewspaper.com