Getting in shape for 2005: Fitness plan is essential years ago
Staff writer
This is the time for New Year's resolutions. After the holiday parties and food, many of us have resolved to start exercising and lose weight.
Before you get started, it might help to make a fitness plan — a strategy of what to do and why.
Sean Bechtold, certified personal trainer at the Health Post, says, "You shouldn't lose more than two pounds a week, anything more than that is just water weight."
Bechtold is certified through the American Council on Exercise.
As part of your fitness plan, you need to decide what kind of exercise you're ready to do.
Twenty to 30 minutes of cardiovascular exercise most days of the week and lifting weights three to four times a week is what Bechtold suggests.
Next, look for obstacles that can keep you from accomplishing your goal and make a plan of what you can do to overcome them.
Lori Campbell, doctor of osteopath at Preferred Medical Associates in Hillsboro, says you don't have to limit yourself to large blocks of time for workouts.
"Even 10 minutes several times a day is good, as long as you get your heart rate up," said Campbell.
Decide if you need support for your fitness plan. If you do need help, decide if you need emotional support or just someone to exercise with, that will help you figure out whom to ask for help.
Think about the kind of exercise that makes you feel good and how you can make it fun.
Look at your daily routine and find ways to add exercise. Campbell suggests raking leaves, taking stairs instead of the elevator, or parking a little further away.
"Even getting out and taking a walk around the block is good exercise," said Campbell.
By setting clear fitness goals and developing a fitness plan, you can increase the chances that you will succeed. Of course, you should always check with your doctor before beginning an exercise program.
Now that you have a plan, where do you go? That depends on what kind of exercise you decided to do.
The Campus Recreation Center at Tabor College offers memberships for individuals, families, and senior citizens.
The cost of a membership is $50 for an individual, $60 for a family, and $20 for either a senior citizen or a walking only membership. Memberships are for the entire school year.
Facilities at the CRC available for members' use include racket ball courts, exercise machines, weight machines, gymnasium, and walking track.
CRC hours are 6 a.m. to 11:30 p.m. weekdays and 1 to 11 p.m. on weekends. Members are welcome to use the CRC anytime, but may find the facility less crowded in the morning, early afternoon, and during student meals.
The Health Post in Hillsboro is also an option. It has a certified personal trainer, and besides their free weights and cardio equipment the trainer can set up a workout program individualized to your personal goals and revise the plan when needed.
The monthly cost of membership at the Health Post is $37.38 for an individual and $53.40 for a family. There is a savings of more than $5 per month when clients use an automatic checking account withdrawal or a credit card. If clients pay quarterly, the monthly cost is $32.04 for a single membership and $48.06 for a family.
The Health Post is open from 5 a.m. until 12 p.m.
If a fitness center isn't what you're looking for or cost is an issue, there's walking. During the winter, the weather could be a problem, but Hillsboro High School has that one solved. Brown Gymnasium is open from 6:30 to 8 a.m. on weekdays for walkers but they must wear the appropriate shoes.
Another cost-friendly option is aerobics. At 8:30 a.m. every Monday, Wednesday, and Friday a group of women work out in Brown Gym.
"Anyone is welcome," said Kay Klassen, a member of the group.
Three to four of the women take turns leading the group for a 30 to 45 minute workout, or they follow a video. According to Klassen, people up to 70 years old have joined them.
When you do get started on your plan, make sure that you wear shoes with good support and cushioning when you exercise. Drink plenty of fluids, and listen to your body and stop when you've had enough. Overexertion can lead to injury and will only slow down or stop your progress.
According to Bechtold, starting slow and being patient are the most important things to remember when you start your exercise program.
"The thing you need to realize is you can't expect immediate results," said Bechtold. "You have to be patient."
Always use proper technique when exercising. If you have any questions about proper technique, consult a professional.
"Start slow and advance as tolerated," said Campbell, "and don't forget to stretch."
Stretching before and after exercise will decrease soreness according to Campbell.
"Even if you are sore, keep it up," says Campbell.
Starting an exercise diary will help you keep track of what you've done, and may keep you from cheating or skipping an exercise session.
"Once you get past the first two months, you stop making excuses not to exercise and start making excuses to exercise," said Bechtold.
Exercise can help you become more fit, but don't forget the importance of a healthy diet.
It's simple, according to Bechtold. "Expend more calories than you consume," he said. "Take in 500 fewer calories than you do now."
So, good luck, and let's get fit in the New Year.
