Fall is a wonderful time of year. Most of us relish during this time of year because it sparks the start of the holiday season where we can spend time with friends and family. Fall also marks the time of year when we start bundling down for winter. During and after the holiday season, people are bombarded with quick weight loss commercials and fad diets promoting sudden weight loss to make you look slim and fit. This is all great information for people already exercising, but what do you do it you have never stepped foot in a gym and do not have the slightest idea where to start?
This can be a scary time of year for most people. Everyone has heard of the great New Years resolution period, which usually last for three weeks and has people wondering what happened. This time of year also can be a great time for personal and emotional growth and a great time to develop a fun and exciting workout routine.
Here are some great tips to help you on your way to starting and maintaining a workout program.
Tip 1- consult with your doctor or primary care physician before beginning and exercise program! This is the most vital tip that anyone can give to a person prior to starting an exercise program. Having a pre-exercise physical can give you valuable information about your cholesterol levels, weight, any conditions that might be affected by exercise and just overall general well being. This can also give you the information on areas of improvement and to make sure that you are fully able to participate in an exercise program
Tip 2- Start slowly. Most people think that going hard and heavy when starting a new program will help them to stick with the routine. This information however is outdated, and will not help you adhere. Starting a program slowly will help accustom your body to the demands of exercise and help the body adapt slowly to changes that will occur. When you start off too hard there is a higher tendency to injure yourself which will create setbacks in your workout routine. It has been proven that doing ten minutes of activity, three times daily can help make cardiovascular improvements and help increase energy expenditure and eventual weight loss
Tip 3- Stretch! Stretching does two things in the body: helps to warm up the muscles and prepares the body for exercise, and help to improve flexibility in the joints. Getting older not only means more sophistication, but also means more stiffness and loss of range of motion. Incorporating a stretching program into your routine will help you limber up and help enjoy everyday activities again
Tip 4- Find a workout partner or mix it up! Face it, exercise can be a grueling routine and sometimes you just do not want to do it. By trying new things not only are you able to keep the exercise fun and exciting but you are giving the body a different workout and burning more calories. By finding a workout partner to do the routine with enables a free flow of communication and makes the workout go by faster
Tip 5- Hire a personal trainer. Not only will a personal trainer help you build the right program to get the results that you are looking for, personal trainers are a great resource for health and fitness related information and motivation. However, make sure that the trainer is certified through a reputable organization, and is able to design a safe an effective workout that will get the results that you are looking for
Tip 6- Set up short and long term goals. Each and every one of us needs some sort of motivation to make it through the day or even through a grueling spinning class. Sit down and write some short term goals that you want to accomplish in the course of two to three months, and some long term goals that are six months and beyond this will help to keep the motivation up and the lounging down. Keep checking back on your goals and each time you meet one of those goals, cross it off until everything on the list has been accomplished.
Tip 7- Incorporate Strength Training. The program that is designed for you should not only take into consideration stretching and cardiovascular routines, but it should also incorporate a strength program. Resistance, or strength training, helps to build up your muscle tissue which will help make movements easier but it will also help to burn more calories at rest. This is important to help with weight control and making everyday activities easier and more manageable.
Remember, these are only tips and are in no way a reason not to see your doctor or primary care physician if you experience pain or symptoms that may be alarming to you. If in at any point in time you do experience any symptoms, stop what you are doing and call your doctor or go to your nearest emergency room for further evaluation.
These tips are designed to help you begin and maintain an exercise program. You have taken the right steps by deciding to start an exercise program for your health and wellbeing.
Kevin DiDonato MS, CSCS, CES
Contact Information: Kevin DiDonato
Phone: 207-318-1275
email: kmdpersonaltraining@yahoo.com
MS Exercise Science and Health Promotion
Certifications: Certified Strength and Conditioning Specialist (CSCS)
National Strength and Conditioning Association (NSCA)
Corrective Exercise Specialist (CES)
National Academy of Sports Medicine (NASM)
Professional Experience: I have worked in the Fitness and Wellness field for over 12+ years working with clients ranging from youth to Active Older Adults (AOA). I am the owner of Human Performance Lab and recently joined the staff at EMMC as a Health Educator and Exercise Physiologist in Cardiac Wellness of Maine. I was the Fitness Director at the Down East Family YMCA in Ellsworth and a former Fitness Specialist at the Pineland and Casco Bay YMCA branches. Article Source