If your New Year’s resolution to exercise more has ground to a halt, don’t despair. There are many others who feel the same way.
Fitness centers and gyms see an annual increase in membership and usage in January and February. However, as February drags on with snow and ice and blustery days, the cadre of athletes begins dropping away.
“The grey skies and cold weather do have an affect on us,” said Ashtabula County Medical Center Psychiatrist Archana Brojmohun, MD. “We can easily become unmotivated. We may want to keep to ourselves, or we may not feel like being active. However, getting that exercise, pushing ourselves to do it, will help beyond just the physical benefits. We will not only feel better about ourselves, but our bodies will experience an increase of energizing hormones.”
The good news is, it doesn’t take hours of work at the gym to get these benefits.
Premiere Fitness Trainer Romero Siler said any activity is good for burning fat and getting into better shape.
But, it will take a combination of weight-lifting and cardiovascular exercise to develop that tone and definition that looks sexy on women and men.
“Many women worry about bulking up, but the fact is, lifting weights will round out and help define your muscles. It takes very dedicated attention and specific exercises to develop the kinds of muscle size you see on bodybuilders,” Siler said.
He said going to a fitness center can be beneficial, because trainers can show the correct way to do exercises. They can also guide you to classes that emphasize the type exercise you need.
“Whatever you choose, make it fun. Workout with someone, or listen to an audio-book while you workout. If you dread coming to workout, you’ll find excuses to stay away. That’s why classes are a great option, because they are so social. You’ll find other people who can keep you motivated to come back,” Siler said.
There are times when your motivation may be down because you are not seeing results in the gym.
Siler said athletes often plateau, and need to make changes to their diet or exercise routine. This can jumpstart the body back into weight loss or muscle development.
“Change the order of your routine. You may need to push yourself with a new pattern of working out. If you get on the treadmill or stationary bike three times a week, skip a day and do more weights. Or, take a class. It may be just what you need to get your body re-energized,” he said.
If you have been inactive in recent months, and are finally motivated to hit the gym, Siler offered these tips for getting started:
1. Start with aerobic exercise. Brisk walking, cycling and swimming are good choices. You'll need at least 150 minutes of moderately intense activities a week. Combine time in a fitness center with time outside or at work. If you do 30 minutes a day, you’ll hit the minimum.
2. Strengthen your muscles. Lifting weights or stretching resistance bands are two options. Aim to do at least one set (8 to 12 repetitions) of strengthening exercises on two or more days a week. A trainer can help you develop a basic routine that gives you variety, but hits all the major muscles.
3. Keep your balance. These are exercises you can do in the office, at home, or between sets at the gym. Standing from a seated position and walking backwards are two examples. Aim to do these activities at least three days a week.
4. Increase Flexibility. Move through some stretches when your muscles are warmed up. Some exercise machines can help with this by giving resistance.
With these four goals, you’ll soon see the benefits.
If it has been awhile since you exercised, before you hit the gym have a physical. Your doctor will check your overall health, and discuss any risk factors to increasing the workload on your heart, lungs and muscles.
For more information on a free trial or membership packages as Premiere Fitness, call 440-998-3488. Learn more by visiting www.premierefitness.com.
?