Physical fitness improvement is one of the most common resolutions for a new year. Developing a fitness plan and sticking with an exercise regime over the months ahead can be a challenge. A course to improve your fitness in 2024 is an admirable goal, and there are several things you can do to help you stay on your workout schedule in the coming year.
Before getting started, think about why you want to improve your fitness. Typically, weight control is at the top of the list for people who come to Island Health and Fitness. Others come because their physicians encouraged them to start a program that would strengthen muscles, provide more cardiovascular exercise, or improve joint flexibility and balance. Those who are most successful at sticking with their fitness plans have a specific goal and measure their progress as they work toward it.
Do I need a health assessment before starting a physical fitness program?
If you have an existing health condition or are just starting an exercise program, talk with your healthcare provider first. A physical exam from a healthcare professional can help you focus on the type of exercise you qualify for and what activity would be appropriate for your fitness goals.
Island Fitness works with physicians and physical therapists at Cayuga Medical Center to develop personal fitness programs and to help you be sure that the program that you choose is specifically designed with your health and wellness in mind.
How do I start a fitness plan?
Start slowly. Work your way up to more intense workouts. Doing too much, too quickly, is a common mistake people make. Gradually build up to 30 minutes a day, most days of the week. Choose an activity that you will enjoy. You are more likely to continue exercising if you are doing something that you like.
At first, follow a program that includes moderate, not vigorous, physical activity. Start with 30 minutes a day. Add some variety to your fitness routine - not only in the fitness activity that you choose but also in the time and setting. This helps to limit boredom with any single activity or location.
Performing two types of physical activity each week helps to ensure aerobic health and muscle strengthening. The exercises should include the major muscle groups in your legs, hips, back, chest, arms, shoulders, and abdomen.
Warmup and cool down when you exercise
Be sure to start any exercise session with warm-up and stretching exercises to limit post-exercise soreness or injury. Pushing too hard, too fast increases muscle soreness and stiffness. Pain discourages people from sticking with their program. Your muscles may feel fatigued but not painful.
Include a cool-down period at the end of your exercise activity with several minutes of stretching or walking to allow your heart rate to come down slowly.
Building an exercise routine
Establishing a routine that builds exercise into your life is a key goal. People who are strict about setting aside specific times on specific days are the most successful in maintaining a fitness plan. It’s not essential to join a fitness program, but for many people, joining a gym, having a trainer, or taking part in an exercise class keeps them on track to reach their goals. It also helps if you have an exercise partner. The partners keep each other accountable for showing up and exercising together.
Monitor your heart rate
Record how long it takes you to walk a mile at a brisk pace to get your heart rate into the aerobic zone to maximize the conditioning and weight-loss benefits.
There are many formulas for calculating aerobic zone heart rate. A simple technique is the conversational pace test. If you can carry on a conversation while walking briskly, without having to stop and catch your breath, you're in the aerobic zone. Record your heart rate when you are in the zone. A minute after your walk, check your heart rate again. Over several weeks of regular walking, the time to walk a mile at the aerobic zone rate will decrease, and your heart rate will recover from the exercise in less time.
Measure your improvement
Record how many sit-ups and push-ups you can do in 30-second sets. As you gain strength, the number of sit-ups and push-ups you can do in 30-second sets will increase. Expect that you will need at least four to six weeks of following your exercise routine to see results. Every six to eight weeks, re-check your baseline metrics. You may need to adjust the time, intensity, and type of exercise you do to continue improving. But it may surprise you to find you’re exercising just the right amount to meet your fitness goals.
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Scott Yaple is a personal trainer for Island Health & Fitness, 310 Taughannock Blvd. in Ithaca. He received a bachelor’s degree in sports management from SUNY Cortland. He can be reached at 607-277-3861.
