by Ella Guru
Change your attitude towards working out
If you ever hear yourself repeating any of these phrases when it’s time to tie up your sneakers and dedicate an hour to improving your health and fitness, read on for tips on how to win the battle with your brain. These seven are just the tip of the iceberg when it comes to excuses that can freeze your exercise routine. If you can think of more and ways to bust them, email us at editor@fitplusmag.com. Use “Exercise Excuses Busted” as the subject.
“It’s too hot outside.”
With all the indoor options and opportunities for cooler outdoor temperatures in the early morning and evenings, this is no excuse. Be smart about exercising outside — go with a partner and a light in the evening; during the day, properly hydrate and wear sunglasses and sunblock . Stay cool in the AC performing intervals on a treadmill, or plan a full moon hike with a group of friends.
“I don’t have time.”
This is the oldest one in the book. Make exercise a priority. Pencil it in to your calendar. Make it a part of your day. Set the alarm. Get up. Work out. Eat breakfast, and then go to work. If you simply can’t get an hour of traditional exercise into your day, take the stairs instead of the elevator, Park as far from the door that you can and walk and always take the stairs. Work 10-minute mini-sessions into your day.
“I don’t like it.”
With the multitude of workouts that exist these days — yoga, Pilates, boot camp, Zumba, running, walking, hiking, swimming, soccer, weight lifting, cycling, dancing, jumping rope (do we need to go on?) — something is bound to hold your interest long enough to get your heart pumping. Everything is more fun with a friend, so find a workout buddy, and make a plan. He will help keep you honest, too.
“I’m too overweight.”
Improving your health should be a top priority in your life; there is no shame in that. Using DVDs, game consoles, fitness apps and cable fitness channels at home are options until you get to a comfortable size. Getting your workout in early in the morning or later in the evening will help you avoid the big crowds. Most people are so wrapped up in what they have going on that they’re not going to notice you.
“I have an injury”
Walking, running and biking are simple ways to do cardiovascular exercise, but things can get a little tricky when it comes to lifting weights and working out in ways that require specific moves, especially if you want to avoid injury. Hiring a personal trainer is going to get you far, fast, since they can start you right off with exercises suited to your level and ability. Attending classes taught by a certified instructor can help you learn new moves and proper form.
“I’m not motivated.”
If you’re injured, consult with your doctor and ask for suggestions on exercise alternatives. She may suggest upper body workouts if you have a broken toe or torn meniscus. Sometimes, pool workouts are options for people with lower back pain, who are overweight or who need to take pressure off their joints. Staying in shape is important, so your comeback isn’t so hard when you’re healed.
“I don’t know how.”
First, make a list of all the reasons you want to exercise. It might read something like this, “To set a good example for my family; To live longer; To feel better.” Tape this message to your bathroom mirror and read it every day. Remember, simply adding more movement to your life —10 minutes of walking, 15 minutes of floor exercises — will make a difference. Seeing results will be motivate you to do more.
Tips for those in the “I don’t know how to group.
by Ann Blanton
Check with your physician – If you’ve never exercised before, it’s important to check with your medical provider before beginning any activity. Once he gives you a clean bill of health, you’re ready to begin.
Do your research – Ask around. If you have family or friends who belong to a gym, ask them for recommendations, search facilities on the Internet to see what they offer — childcare, exercise classes, etc. — call specific locations to ask questions and check their rates, and then visit your top three choices.
What to wear – Most experts will advise you to wear loose-fitting garments such as shorts, sweats and T-shirts. Performance materials help manage moisture and keep you cooler.
Proper footwear –Cross trainers that fit properly are most likely your best option.
Gym bag – Pop these essential items into a small bag: refillable water bottle, a small towel for wiping sweat, your MP3 player, a change of clothes and shower gear (flip-flops, soap, razor).
Activities for beginners – Most gyms offer classes aimed specifically for beginners. Try aerobics, Pilates, yoga, cross training or consult sign up for a few sessions with a personal trainer to get acquainted with the machines and exercises.