One of the things people may experience during the start of a new year is a change in fitness habits. Those not experienced in an exercise regimen, beginning a regular fitness routine can seem a bit daunting.
Whether someone has taken a break from working out for the past couple of weeks, months or even years, people should avoid immediately jumping into a six-day-a-week regimen for several reasons, National Academy of Sports Medicine Certified Trainer Reece Seal of Bodyworks Gym and Tanning said.
“We all have good days and bad days outside of the gym, but what most people do not understand is that we all experience good and bad days inside the gym too,” Seal said.
The most important lesson Seal stresses to all of his clients is to set “S.M.A.R.T. goals,” he said.
The acronym stands for specific, measurable, attainable, realistic and time-sensitive, which are goals that should be attainable to help adjust bodies to the rhythm of a workout routine.
“It’s common for people to put excessive strain on their bodies because they set high expectations to begin with. Setting goals that are too big is the reason many people give up after a couple of months of working out,” Seal said.
Setting attainable goals to ease into a full workout routine is a great way to build confidence, Seal said, which can translate into sticking with the routine longer and succeeding at becoming healthier.
“You don’t want to feel defeated,” Seal said, because that can lead to everything coming to a complete halt. This overkill tendency can lead to many downfalls, including injury, which can also stop someone from continuing healthy habits in the initial stages.
To avoid injury, Seal suggests increasing flexibility and starting out with lighter weights to get the muscles used to working out.
“It doesn’t matter if you have been exercising for 3 days or 30 years, the most important part of working out is maintaining your flexibility,” Seal said.
This includes stretching regularly, staying active for 75 to 150 minutes per week and cooling down to give the body a chance to recover after each session.
Another way to ease into a workout routine is to avoid improper form while weight lifting. Seal said there is an easy solution.
“Just ask someone if you are doing the exercise correctly,” Seal said. “I would say 90 percent of people at the gym are friendly and would not mind helping someone out. We all came to the gym for a common reason, and many people would gladly help if asked.”
Seal said to always remember that just because someone is not progressing as fast as they want, that doesn’t mean it’s not working. The results will show over time, people just have to keep at it, he said.