Golden Door (California)
Many of us made New Year's resolutions to get fit. A few weeks into the year the challenge becomes keeping that resolution. Here are some tips from the fitness experts at the Golden Door that can help you stay on track.
Begin an exercise program that is at a dosage that is comfortable and increase the volume slowly until optimal level is attained. Follow the principle of Kaizen which means: "small, incremental steps toward continuous change and improvement".
Consider "accumulated time" as a motto. If you don't have 30 minutes at one time to do a cardiovascular workout one day, try 3 ten-minute sessions to accumulate 30 minutes which research has shown can provide the same health and fitness related benefits. When we have a mindset of accumulating the number of minutes / hours per week we need for essential health and fitness related benefits, we are more likely to be successful in our exercise adherence and in achieving our goals.
"Accumulated steps" may be another mantra for success. Strap on a pedometer, a device used to track the number of steps you take per day. Begin by tracking your steps before you change any activity behaviors to provide feedback on your current number of daily steps. Continue to track your steps for 5-7 days to get an average number of steps per week. Then, begin adding 1,000 steps per day until you achieve a minimum of 10,000 steps daily - research has shown that you need at least 10,000 steps per day to achieve health benefits. If your goal is weight loss, gradually increase your steps to 12,000 - 15,000 steps per day. Thinking in terms of accumulated time or steps rather than in miles, speed or intensity simplifies your goals making them easier to achieve.
Use the 80/20 Rule. "It's what you do 80 % of the time that counts!" Strive to do some exercise 80% of your week (5-6 days per week). This allows for flexibility in your schedule and time for other things you enjoy. It also allows forgiveness if you are not able to fit in exercise one day; just get back on track the next day.
Make a commitment to yourself by scheduling your exercise time on your calendar as you would any other appointment.
Exercising in the morning tends to provide greater success and stimulates your metabolism throughout the day, however the bottom line is it is important to exercise when it is most convenient for you.
Engage in activities you enjoy. If what you are doing feels like a chore, chances are you will not stick with it. Find something you truly love -maybe it's joining a dance class or simply dancing by yourself to your favorite CD. Maybe you love nature and walking or hiking in the outdoors is both peaceful & exhilarating. If there are multiple activities you enjoy, mixing it up provides lots of variety for your mind and your muscles!
Use the "buddy system" and work out with a friend to stay motivated.
Create a support system with your family. Ask them to join you in achieving your health and fitness goals. Engage in activities that include active movement such as trips to the zoo or park or enlist your spouse to go the gym with you.
Hire a personal trainer - making an appointment with a knowledgeable fitness specialist is money well spent. A personal trainer will provide education, motivate you and provide coaching to keep you on track.
Changing your exercise program around frequently will reduce boredom, provide variety and reduce injuries that can set you back.
Workouts that combine muscle groups within each exercise and include balance, stability and core conditioning provide multi-muscle / multi-joint improvement that simulate habits of daily living and provide greater calorie expenditure.
Remember to include strength training in your workouts to increase your lean muscle mass - the more muscle you have the higher your metabolism will be. This means that even while at rest you are burning calories more efficiently!
Keep your workout clothes and shoes handy at all times. Set them out the night before or pack them in your car so you can workout at lunch or after work on your way home.
Specific steps should be taken to "generalize" the exercise habit from the gym or home setting to other environments ie. walk breaks at work using stairs, gardening, parking car in furthest space from store (habits of daily living).
Keep a journal or diary to track your emotional status and alert you to the inevitable "peaks and valleys" of life and tracking your progress can be an excellent motivator!
