ASKDOCTORANCA

Change is one of those words that often evokes powerful
emotions, both scary and exciting, all at once. Change can
mean different people, but come New Year’s the number-one
change that most try to implement in their lives is better
health fitness;  with the rest of your healthy changes, I can help you here
Some of us will be more successful at maintaining a regular
fitness program throughout January and into the months that
follow. Many will struggle to keep the new program going,
while others will simply quit after the fanfare and
enthusiasm had died down. Knowing yourself and what
motivates you can help ensure you are one of the successful
ones.
GENDER (IN) EQUALITY
If you are female, chances are you will fall off the wagon
faster than a man. Why? Physiologically speaking, women are
built with a distinct disadvantage. Our lungs are smaller,
making it feel like we are working harder even though we are
working at the same intensity as a man, and making it harder
to work out in the heat and in higher humidity weather.
Women’s bodies are also predisposed to hold onto and
store fat, and a woman going through menopause will find it
more uncomfortable getting sweaty. Add the fact that men
have more muscle mass than women (making their bodies better
calorie-burning machines), and you have a gender population
that literally wants to give up before even beginning. I
mean, who really wants to work their tail off and see little
or no improvements right away?
But it isn’t all roses and good news for men. If you are
male, odds are that you will injure yourself at the start of
your program, sidelining your efforts and making it harder
for you to turn fitness from a resolution into a habit.
As a trainer, I have seen this happen first-hand again and
again. Some men charge out of the gates gung-ho, remembering
their glory days and what they used to be able to do, and
women occasionally get frustrated about the lack of results
and wonder, “Why bother?” In the end, both groups lose
faith and hit the couch.
TIPS TO BOLSTER FITNESS RESOLUTIONS
Keeping a consistent fitness program and changing your
habits and lifestyle are definitely a challenge, but that
challenge can be overcome. Some keys to success include not
falling into the trap of comparing yourself to others and
allowing room to make mistakes, while learning from them
instead of giving up.
As far as staying motivated and in motion goes, implement
these tips and make your fitness resolutions a success this
year.
1.     Hire a professional
Hiring a personal trainer will hold you accountable for
your weekly fitness program, but hiring the right personal
trainer will keep you moving well after your session is
finished. How do you find the personal trainer who is right
for you? Ask for referrals from friends, family, doctors, or
local physiotherapists. Once you have narrowed the choice,
set up a meeting to review each trainer’s credentials and
past work experience, and to discuss your goals and your
health history.         If the trainer isn’t interested in
your history of disease or injury, run away!  You want to
work with someone who knows about your past experiences, who
demonstrates a sincere awareness of any underlying medical
needs, and who is truly committed to seeing you achieve your
goals. In other words, hire a professional and not some dude
who is there just to kick your butt once or twice a week.
2.     Join a gym
Workouts need to be convenient and fit easily into your
schedule, so join a gym that is located either on the way
home from work or less than 15 minutes from your front door.
Both places enable you to schedule workouts either before or
right after work – the best times of day to exercise.
At the gym – ask for an orientation to get started. This
will help you learn about all the different machines, so you
don’t get bored and use the same treadmill on every visit.
An orientation will also teach you how to use each piece of
equipment effectively.
See if you can get some buddy passes so that you can work
out at the gym with a friend or family member. Partner
training is great for keeping people accountable to their
workout. Really, who wants to stand up their sister at the
gym?
3.     Go to fitness classes
Vary your fitness routine to keep mind interested and your
body challenged. The human body is a powerful machine that
adapts to any stress that is applied to it continuously.
This is wonderful news when you’re perfecting your tennis
backhand or golf swing – the more you perform the
movement, the more the body trains itself to become very
good at that movement pattern.
However, when the body becomes very efficient at a
movement, it teaches itself to burn fewer calories, use
fewer muscles, and generally become more efficient.
Efficient is not a good thing for the weekly exerciser who
is trying to improve general fitness or lose weight.
Keep the body confused by trying different activities.
Classes can provide ways to keep the body confused. I also
recommend that you attend classes taught by different
instructors each week – this way you are bound to keep your
body challenged.
4.     Bring the gym home with you
A wide range of choices in home exercise equipment are
available for today’s consumer. The most popular pieces
are treadmills, dumbbells, stability balls, and exercise
tubing. You can spend as little or as much as you like when
setting up your home gym.
Some points to consider:
·        How much space do you have? Some machines require
extra room to allow you to mount and dismount.
·        Purchase your equipment from a reputable retailer
that specializes in fitness equipment. If purchasing
second-hand, try out the piece before you buy.
·        If you are purchasing a treadmill, make sure you
select one that has a “continuous duty” motor with a
rating of at least 2.0 horsepower.
·        Of you are on a tight budget (and who isn’t in
January?), for under $75 you can but a stability ball,
exercise tubing, and a leather skipping rope – all you
really need to begin.
5.     Challenge yourself
Every month, pick a new activity to try. It could be a new
machine at the gym or anew outdoor activity, such as
snowshoeing. The choice doesn’t matter, so long as you
challenge yourself and move outside your comfort levels.
Defy your expectations and try something totally new every
few weeks. You’ll stay interested and counteract your
body’s ability to adapt to exercise. What’s important is
that you constantly test your limits.
With every New Year’s resolution comes an associated
adjustment to lifestyle that must be made. These ideas
should help you make changes that allow you to reach and
maintain your fitness goals in January and throughout the
year.