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“Believe you can, and you’re halfway there.” – Theodore Roosevelt
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In my last blog, I described my fitness regimen.
I stated that what works for me may not suit, or even be appropriate, for someone else.
Especially, for anyone trying to start a fitness program.
Starting a fitness program doesn’t have to be elaborate or expensive. Most people can begin a basic fitness program with clothing and items normally found around a home. A simple program requires only commitment and a few inexpensive items.
Let’s explore what’s involved in starting an exercise program.
First Steps:
*Medical clearance– the first principle should be to not harm yourself. Anyone considering beginning an exercise program should first make sure that they are medically able to exercise and that an exercise program will not be harmful. A wellness checkup with a qualified physician is a good first step.
*Mental preparation– Beginning an exercise program also requires some mental preparation. When I have to quit working out for a month to allow for the healing of some minor injury, it feels like I’m starting my exercise program over and I must mentally prepare myself to restart my exercise program. I have to convince myself that resuming my program will benefit me, that I must exercise regularly, and that I must commit to fully engaging in my workout. This is the same type of mental gymnastics needed by anybody starting an exercise program.
Having a weekly routine facilitates consistency. Scheduling an exercise period and following through daily becomes a habit. It’s been said that anything you do consistently for 30 days becomes a habit. I’ve always found that the longer I stay away from exercising, the harder it is to start again. My injury recovery periods tend to be between one and two months. For me, periods longer than two months foster complacency and laziness (which is not a good thing.)
*Preliminary decisions about the type of program– The great thing about starting an exercise program in today’s environment is that there are multiple options available for almost everything from type of clothing to exercise location. This can be both good and bad because having too many options is confusing and creates roadblocks to taking the first steps.
Let’s Discuss and Refine Those Options to Minimize Confusion:
Health Club vs At Home– the debate over whether to work out from home or to join a fitness center has both behavioral and financial considerations.
Working out at home is usually less expensive because it doesn’t require a financial commitment to a fitness center. In its purest form, working out from home requires minimal financial outlay. A good pair of running or walking shoes, gym shorts, and a T-shirt are all that’s required. Exercises can include stretching, walking or running, and lifting anything that can be found at home (including a small bag of sugar or flour for free weight lifting.) A yoga mat to place on the floor during stretching and a small set of free weights can be added at minimal cost. A home-based exercise program can be a very cost-effective way to exercise.
I have friends who have set up complete home gyms. This takes home workouts to another level and can include thousands of dollars invested in treadmills, stationary bikes, and weight machines.
This is a much more expensive option, and people who use this option feel that the money invested in home exercise equipment is offset after several years by the money saved from not having a Gym membership. Using $100 per month as a baseline, someone who spends $10,000 on home-based equipment should expect to break even in a little over eight years.
My best advice would be to start very slowly and be hesitant to invest in expensive exercise equipment until you or sure that you are going to continue an exercise program at home. Too often, equipment is purchased, thinking it will motivate the buyer to use the equipment. Many buyers find out shortly thereafter they will not continue an exercise program, or would rather move to some other format, such as a health club.
Behaviorally, some people are comfortable with solitary workouts at home and don’t have a problem with self-motivation. Other people find it very difficult to remain consistent and motivated without having a workout partner or coach.
Health clubs usually offer a great variety of exercise programs and equipment at a very affordable monthly rate. Gyms are normally filled with people who are interested in exercising and are usually happy to help beginners.
Gym membership dues vary widely based on exclusivity and services provided. Gym memberships cost anywhere from $10 per month to thousands of dollars per month for very exclusive arrangements. The average cost of a Gym membership is between $40 and $70 per month. Gyms usually provide all facilities and equipment, and may also provide coaching for individual or group exercise activities.
Group fitness classes provide an easy format to work out with other people. It is also relatively easy to find a workout partner at a gym who exercises at the same time you exercise.
Solo vs Group or Partner– this concerns the behavioral side of exercising. Over the years I have had exercise partners and have exercised individually. Having a partner is an easy way to remain motivated, as each partner acts as a positive reinforcement and cheerleader for the other partner. For some people, having a partner can become a crutch, and these people find it hard to work out if their partner is unavailable. Over time I found it easier to work out individually or join a group class on certain days to work out with other people.
There is no right way or wrong way, only the way that works best for you and helps you to work out consistently.
Time of Day– over the years I have tried working out during all times of the day and night.
B.C. (before children), I enjoyed working out after my day at the office as I felt it was a great way to relieve stress before I headed home for the evening. After we started our family, the time after work was reserved for family time, so my workout schedule then shifted to exercising during my lunch break. As my work schedule became busier and busier, it became harder to exercise consistently. Trying to exercise each day became an additional stressor. Ultimately, I began working out early each morning before leaving for the office. I found that exercising early in the morning allowed me to maintain a complete workout schedule on a more consistent basis. Even in retirement I still exercise in the mornings, although not at 4:30 AM!
Activity Level– “You don’t have to be extreme. Just consistent.” -Unknown.
People who exercise at any level of intensity will gain observable and positive benefits.
There are different schools of thought, with some leaning towards higher intensity and shorter workouts. Others feel that longer workouts with lower intensity are just as effective as high-intensity workouts. I believe everyone should exercise within their limits without causing injury. A little exercise is better than no exercise. As I stated in the blog titled: MASTERING AN EXERCISE PROGRAM, anyone starting an exercise program should start very slowly with a goal of small incremental gains over time.
Stretch, Aerobics, or Weights– After doing weights and aerobic activities for many years I was amazed at how inflexible I had become. A course of physical therapy for a minor problem revealed my lack of flexibility.
That was about fifteen years ago, and since then I have actively stretched several times each week.
My recommendation is that all three (stretching, weight training, and aerobic exercise) are necessary and required in establishing a well-rounded exercise program.
In addition to stretching, I actively engage in weight training and aerobic activities every week (See: MASTERING AN EXERCISE PROGRAM.)
Alternatives- Yoga, Pilates, Martial Arts– I have tried some alternative exercise programs with varying degrees of success. There are good and bad points with any exercise program, but alternative activities provide an outlet for non-gym enthusiasts. I noted Yoga, Pilates, and Martial Arts primarily because they’re well-known and popular. There are many other beneficial types and forms of exercise that I won’t outline here that are also beneficial. “Some exercise is better than no exercise.”
*Etiquette in the Gym– if you decide to join the gym, there are just a few important things to remember. First, a gym is a place to exercise and not to socialize. Visiting with someone who has a finite time to exercise means their exercise time is reduced.
Most of the people I contact at the gym are happy to visit after their exercise period is finished.
Just like most social settings, certain types of clothing are acceptable and not acceptable. You will want to wear comfortable athletic wear and appropriate exercise footwear.
My personal “pet peeve” involves people who sit at weight machines or free weight benches and check social media. Their inactivity ties up the equipment and stops others from completing their workout in a timely fashion. Unless they are being used to listen to audiobooks, podcasts, or music, cell phones should not be used in the workout areas of the gym (especially for long phone calls or to check social media.)
*Activewear– many people believe that the clothes you wear affect your mindset. One of my instructors in dental school had a chef’s hat that he wore when he cooked barbecue. It sounds ridiculous, but he felt he was a better cook when he was in “costume.”
The same philosophy holds for activewear or gym wear. I try to wear the same type of clothing when I work out. Quality workout clothing will hold up much better during repeated washing.
Make sure to purchase the best footwear possible. A critical mistake many people make is not investing in good footwear. Proper shoes afford the best support for your feet and will help to prevent exercise-related injuries and foot problems.
*Set Goals and Targets– “You miss one hundred percent of the shots you don’t take.”
It’s important to set goals and targets. Goals and targets give you something to look forward to and something to achieve. Once these initial goals in targets are reached then new goals, and targets can be implemented.
*Start Now!– “Perfect is the enemy of good.” Don’t wait for the perfect time to begin your exercise program. Start now, even if your workouts are minimal. Doing smaller, less intensive workouts creates a mindset of accomplishment and facilitates the expansion of both time and intensity of workouts. Small wins create a winning attitude.
*Stay positive– “Three little words: You’ve Got This.” -Unknown.
When beginning an exercise program, it’s easy to become discouraged. A person may not experience the weight loss they are anticipating. A person may not experience the gain in strength or endurance they hope to gain. These things can be discouraging, especially if you look around the gym and observe that other people’s abilities are at a much higher level than yours. Most of these people have been exercising for a long time and began just like you. Allow time for growth, and give yourself grace for the eventual disappointments. These small disappointments are part of the process, and exercise programs often plateau before reaching a new peak.
*Setting Realistic Goals– set realistic goals. As stated above, goals are important in moving to higher levels of fitness. Unrealistic goals can create unrealistic expectations and ultimately lead to disappointment and failure. It’s better to set a lower goal and exceed expectations than to set lofty goals and fall short.
*Exercise Routines– I’m not going to write extensively about different types of exercise routines. In my podcast titled: MASTERING AN EXERCISE PROGRAM, I spoke about the routine that I had developed over a long period. There are hundreds of online routines and programs for stretching, weightlifting, aerobic exercises, and multiple types of exercises. The choices are almost limitless. Numerous books provide exercise information in written format. Finding the right exercise program for you involves spending a little time searching the Internet for the best fit for your needs.
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Final Thoughts
This companion piece to MASTERING AN EXERCISE PROGRAM was designed to give general information to people anticipating starting an exercise program or for someone very new to exercising. It is not designed to be all-inclusive. There is a plethora of information on the Internet readily available that supplements this information.
The most important point to keep in mind is that some form of exercise should be an integral part of everyone’s life. You don’t need to be a marathon runner, a person need only exercise moderately and consistently. It has been proven that even moderate exercise performed routinely can provide significant benefits.
It’s also not too late! Research has indicated that people in their 60s and 70s who start an exercise program derive significant benefits from exercising.
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