Fitness tips from pros
Mindy Quesenberry of Phases Fitness in York Township helps Jody Lowe with her workout recently. Trainers say not to wait until after the holidays to start moving.
By GWEN FARISS NEWMAN
for Smart
Put down the remote. And step away from the sofa.
Thanksgiving is coming up, and Christmas and the new year are just around the corner. If your clothes are a little tight and your tummy a little larger, fitness pros say, do not wait for the craziness of the holidays to subside before you take action.
Trainers say it’s easy to begin to whittle away that waist and revive your energy level. Just stand up, stretch and let the new you come shining through.
“One of the biggest mistakes people make going into the holidays is not making time for exercise and not making it a commitment,” says Adele Weichert, owner of the Curves fitness club in Spring Grove and Jacobus.
The pounds creep on and resignation sets in.
“So how do I change that?” you ask from your La-Z-Boy.
The pros say it all starts with the power of the mind and motivation from within.
“First off, fitness is a feeling,” says Scott Mackie, manager of Strictly Fitness. “If you don’t do it for two weeks, you’ll find your attitude changes. And not in a positive way. You have to make taking care of yourself a priority.”
Find Your Motivation
For some, it might be a sleeker appearance. For others, a healthier weight. Some will dream of a more vibrant and vivacious life while others may long for the promise and potential of greater longevity.
The motivation will be as unique as the individual. So take a moment to reflect and let your answer be your inspiration. Put it on paper, post it on the fridge, share it with friends.
Next is the test
You had a wonderful Thanksgiving with all the trimmings, maybe a couple pieces of turkey and a couple pieces of pie. Maybe you had more. That was yesterday. Today is today. So get up and get going. No matter what and no excuses.
“Make your workouts an appointment and an appointment you cannot break,” says Kris Potteiger, fitness director at PA Fitness.
Find What Works For You
Start with what feels comfortable. You might bend to touch the floor. Walk or run. Head to the gym for the heavy-duty weight machines or a few laps in the pool. You can gradually add time, distance or repetitions to your workout of choice.
For first-timers, Mackie favors something as simple as a ball squat and upper-body machines that target multiple muscles.
Weichert prefers a mix of stretching, cardio and weights and sees fastest results in those who also walk or run.
Stretching improves the body’s flexibility and muscle tone; cardio boosts the heart rate and improves the circulatory system; weight-bearing exercises build bone and muscle mass and help prevent diseases such as osteoporosis.
Some exercisers will feel more at peace in the comfort of their home. Others, more challenged at the gym.
Some might prefer the freedom and flexibility of working out solo; others crave the company and camaraderie of a partner or a class.
Though individual routines will change and vary over time, the pros agree the secret to losing weight and staying in shape is consistency and commitment. It’s that simple. And it’s not a gift that anyone else can give to you, but rather a gift you give to yourself and those around you.
Your willpower and resolve will become the determining factor in whether you get up or give in.
“It has to be a lifetime commitment,” says Weichert, “like brushing your teeth.”
Lastly: Do not psyche yourself out before you even get going.
All too often, trainers say, we simply make working out too complex. So keep it simple and celebrate your successes.
Keep It Simple
Potteiger recommends push-ups, squats and sit-ups — all exercises you can do at home with nothing but your body weight. Add a stability ball to target different muscles and you can intensify your workout and rev up results.
“I think core training is very important,” says Potteiger, who has been a fitness enthusiast for 18 years. “And if you work the arms, the legs and the core, I think you’re set to go.”
These basic moves are time tested, she says, and you’ll feel the results immediately. As your fitness level improves, you can add weights, incorporate new exercises, devise new routines.
The end result just might be a new healthier and happier you.
SMART TIPS: Set Goals Test your resting heart rate, blood pressure, cholesterol and weight. Monitor changes and improvements over timeNo Time? No Excuses
• Work out before the kids get up, after they’ve gone to sleep or during naps or TV time
• Find a gym with day care
• Trade sitting services with another mom
• Let the kids work out with you
• Walk, bike, dance, jump, stretch — have fun movingSix workout no-nos
Benjamin Shaffer, an orthopedist with Washington Orthopedics and Sports Medicine, said overworking the body and ignoring its need to recuperate often causes painful problems. Here are six common workout mistakes:1. Skipping The Warm-Up. Going from normal activity straight into high-impact exercising puts tremendous stress on the body — stress that could ultimately slow you down. Warming up raises core body temperature and fills muscles with blood so they are more amenable to stress. Those worried about time needn’t fret: It takes only five minutes. Shaffer recommends stationary bike work, a brisk walk or jumping jacks.
2. Failing to stretch.Three to five minutes of stretching provides greater flexibility and range of motion. And it’s particularly important for people hitting middle age. “You’re just not as elastic as you once were,” Shaffer said.
3. Condensing your routine Shaffer calls them weekend warriors: people who cram their entire routine into the weekend and skip working out during the week. But Shaffer said, “You can’t do all your athletic endeavors in two days of intensity and expect it to make up for the rest of the week.” Bradley said it is “like asking a Chevy to be a Porsche.”
4. Believing in “no pain, no gain." It is normal to experience some muscle soreness during and after a routine. “You should feel tension and stress,” Shaffer said. “But if what you’re doing is really painful, you’re not doing yourself any favors.” Working out to the point of exhaustion causes muscle fatigue and can lead to burnout. Exercising through the pain means ignoring your body’s signs that it is sustaining unnecessary damage.
5. Using the wrong equipment Equipment fit and quality is important to preventing injuries. “It’s an easy mistake to make,” Shaffer said. “It can seem like a real hassle to have to go around the house and collect all the right equipment.” But it can mean the difference between injury and safety.
6. Forgetting to mix it up “No pro athletes do the same exercise every day,” Shaffer said. And neither should you. Muscles break down during a workout and can take 36 to 48 hours to heal, so don’t always subject them to the same work. Instead, switch up your routine. If you’re a runner, maybe hit the pool or bench press between runs.
- THE WASHINGTON POST
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