Set Personal Exercise Goals For Fitness Success

Many exercise regimes begin with unabashed enthusiasm, only to taper down to an occasional, half-hearted walk as the weeks progress.  And, in some cases, within a month or so our sneakers lay lonely and neglected in the corner of our closet.

But a recent study reported by The NY Times suggests that a walking exercise routine may be more effective and successful if it’s tailored to your individual needs.

One way to personalize your fitness program is to simply create goals that are meaningful to you and your specific health needs.  Here are some examples.

Do you exercise to improve your health?
Set goals that measure health indicators, such as blood pressure or cholesterol levels.  If your current blood pressure is through the roof, for example, set a goal of obtaining a blood pressure of 180/20 by your next doctor appointment.

Do you exercise to boost fitness?
Choose goals that measure athletic performance.  You might set the goal of running a 5k, or you might strive to run a 5k in a certain amount of time.  You may even set a goal of achieving a certain resting heart rate, which can be a general measure of fitness.

Do you exercise to lose weight?
Measurable weight loss milestones include losing a certain number of pounds or a certain percentage of body fat.  You might also choose a clothing size or a certain BMI as your goal.

Do you exercise for many reasons?
You don’t have to limit yourself to one goal!  As long as a goal is meaningful to you, it will help keep you motivated to stick with your exercise routine.

Weightlifting On Any Budget

We’ve all heard that walking 30 or so minutes a day can improve our health.  And it can!  But all that emphasis on cardio exercise causes many of us to overlook another important component of any fitness routine: strength training.

In fact, a recent Washington Post column suggested that general fitness guidelines are now beginning to include recommendations for regular resistance exercises.

Strength training has many benefits, including:

•    Builds muscle
•    Prevents bone loss
•    Improves appearance
•    Develops self-esteem
•    Increases strength

And you don’t need thousands of dollars in weight lifting equipment to get started with a resistance routine.  You can start strength training on any budget:

$0
For no cost at all you can perform multiple bodyweight exercises, such as squats, lunges, stomach crunches, push-ups, leg lifts, tricep dips and more.  If you own a single, sturdy chair, you can increase your variety with other exercises (such as incline or decline pushups).

$20
A pair of inexpensive 10-pound dumbbells costs about $10.  Or, if you prefer, you can get a variety of resistance bands for that price.  Pair with a secondhand strength training DVD for a complete routine.

$50
At this price you can afford a few sets of dumbbells, a workout DVD, and a stability ball.  The ball is useful for core exercises, and it can also double as a bench for exercises like chest presses or back rows.

$100
Buy a few basic pieces of weight training equipment, and hire a personal trainer to show you proper form.  For about $30 you’ll get an hour of training, which will be enough time for the trainer to guide you through a basic routine.

$200+
At this point you may want to consider joining a gym, where you have access to a variety of equipment plus professional personal trainers.  If you want to train at home, however, we still recommend that you hire a pro to show you proper technique on the exercises you want to perform.

The Many Benefits Of Yoga

Yoga has long been regarded as a great exercise for both the body and spirit.  But recent research, as reported by Reuters Health, suggests it may be great for the mind, too.  In fact, studies suggest that yoga may improve our concentration and lessen our anxiety.

If you’re a newbie to yoga, you may be worried that you’ll need to bend like a pretzel to properly perform the poses.  But that’s just not true!  There are plenty of ways for a beginner to start practicing yoga, so…

Find a studio: One of the best ways to learn yoga is from a certified instructor.  A yoga teacher will help guide you through the poses and ensure you’re using proper technique.  Find a yoga teacher at www.yogafinder.com or www.yoga.com.

Join a gym:  Many regular gyms and fitness centers offer yoga classes taught by professional instructors.  Ask your local gyms if they provide yoga classes (and be sure to ask about any additional fees, too).  An added bonus: you’ll get access to gym equipment and other fitness classes, too!

Rent a video: DVDs aren’t the best way to learn yoga, since you won’t have an instructor to view and correct your poses.  However, a quality yoga DVD can help you learn the basics, and they’re a budget-friendly choice.  We recommend: Basic Yoga Workout For Dummies

The Secret Of Youth: Strength Training

Want to turn back the clock on aging?  Well, new research reported by Reuters Health suggests there is a way to get younger muscles.  All you need to do is engage in regular strength training.  According to the study results, older people who performed a strength training routine for 6 months actually showed a reversal in the biological age of their muscles.

Even better news: The subjects in the study strength trained just two days a week, so you don’t need to spend every day in the gym to see results!

If this "fountain of youth" isn’t enough to convince you to try strength training, here are some other perks of the workout:

•    You build lean muscle mass, which increases your metabolism and helps you lose weight.
•    Strength training can reshape your body, building up your chest, your arms or your backside.
•    You’ll be stronger and more physically fit.
•    Activities of daily life–such as carrying groceries–will be easier.
•    You get a self-esteem boost as you see your body morph into a strong, shapely figure.

Not sure how to get started?  Here are some options:

•    Join a gym: Join a fitness center and sign up with a personal trainer, who will help guide you through a workout.  A trainer will show you how to properly use weights so you reduce your chances of injury, and he/she will also help create a routine that fits your goals.

•    Rent a DVD: Many fitness DVDs focus on strength training.  Expect to purchase some type of equipment, too, such as resistance bands, dumbbells or a medicine ball.  For a small financial investment, you’ll have a myriad of strength training workouts available to you.

•    Do bodyweight exercises:  You don’t actually need weights to do a strength training workout.  Old-fashioned exercises like push-ups, crunches, pull-ups, dips, lunges and squats can be performed without weights in your own living room.

Every Step Counts As Exercise

You’ve probably heard experts recommend that we take 10,000 steps each day to maintain a healthy lifestyle.  And, for some of us, 10,000 can seem like a dauntingly large number.

However, a recent USA Today blurb showed how our everyday steps can add up quickly.  Even activities like vacuuming the house or grocery shopping can count toward those 10,000 steps.  So before you get discouraged, try some of these easy ways for adding more steps to your day:

•    Walk down the hall to chat with a colleague instead of sending an email.
•    Visit a bathroom on a different floor of your building.  Take the stairs.
•    Get off the bus (or stop the taxi) a few blocks early.  Walk the rest of the way to work.
•    Park at the farthest end of the parking lot and walk to the store entrance.
•    Take a walk after dinner instead of watching another sitcom.
•    Join the kids in a game of Tag, basketball or volleyball.
•    Meet friends for walks instead of lunch.
•    Walk the entire mall before you start shopping.  It gives you time to find the best sales!
•    Walk around the ball field while your kids are at sports practice.
•    Keep sneakers in your car so you always have a comfortable pair of shoes for walking.
•    Wear slacks or jeans to work if permitted.  Studies show casually dressed employees are more active.
•    Take the dog for a walk instead of letting it out in the yard.
•    Hide the TV remote control so you have to get up and change the channel.
•    Hide your garage door opener, too.
•    Take your kids to the park for an afternoon of playtime.
•    Whenever possible, do your errands on foot instead of in your car.

Workout Guides And Demos

Are you new to exercise?  Using proper form when you workout is vital because it helps ensure you target the right muscles–which means you’ll build strength faster.  Exercising properly also helps prevent injuries that can result from poor form.

So if you’re not familiar with many exercises–and you don’t have the money or time for a personal trainer–try one of these resources:

•    The Washington Post has a huge selection of exercise demonstrations on their website.  The categories (like Beginner and Advanced, or Upper Body and Lower Body) make it easy to find just the right exercise.  The site includes a visual demonstration of a live person performing the exercise, as well as a detailed written description.  Link 

•    Exrx.net also provides a link to exercises, a demonstration and a description of the movement.  This site tends to be geared toward bodybuilders, but there’s plenty for the newbie, too.  As an added bonus the exercises are organized by specific muscle, such as the hamstrings or the obliques–a great choice if you want to target a specific body part.  Link 

•    Strength Training by Lee E. Brown is a comprehensive book that includes everything you need to know about building muscle.  It has a huge section that describes many different exercises, including a detailed description and color photos.  Although reading a book isn’t the best way to learn proper form, this is one of the better books for self-taught exercisers.

Workout Guides And Demos

Are you new to exercise?  Using proper form when you workout is vital because it helps ensure you target the right muscles–which means you’ll build strength faster.  Exercising properly also helps prevent injuries that can result from poor form.

So if you’re not familiar with many exercises–and you don’t have the money or time for a personal trainer–try one of these resources:

•    The Washington Post has a huge selection of exercise demonstrations on their website.  The categories (like Beginner and Advanced, or Upper Body and Lower Body) make it easy to find just the right exercise.  The site includes a visual demonstration of a live person performing the exercise, as well as a detailed written description.  Link 

•    Exrx.net also provides a link to exercises, a demonstration and a description of the movement.  This site tends to be geared toward bodybuilders, but there’s plenty for the newbie, too.  As an added bonus the exercises are organized by specific muscle, such as the hamstrings or the obliques–a great choice if you want to target a specific body part.  Link 

•    Strength Training by Lee E. Brown is a comprehensive book that includes everything you need to know about building muscle.  It has a huge section that describes many different exercises, including a detailed description and color photos.  Although reading a book isn’t the best way to learn proper form, this is one of the better books for self-taught exercisers.

Even 10 Minutes Of Exercise Makes A Difference

Most of us have an all-or-nothing approach when it comes to exercise.  If we don’t have the time for a thirty minute brisk walk, we decide there’s no reason to lace up our sneakers.

But a recent Reuters news article found that just 10 minutes of daily exercise helped overweight and obese women improve their levels of fitness and decrease their waist sizes.  The changes were small, but even small changes are better than nothing.

So if you’re having a particularly busy day, don’t skip your workout!  Instead, squeeze in one of these ten minute exercises:

•    Take a walk:  It’s simple, it’s basic and you can do it almost anywhere!

•    Do some calisthenics:  Jumping jacks, leg lifts and pushups can be done in your office or living room.

•    Stretch: Even light flexibility exercises–like yoga poses or basic stretches–will burn calories and improve your fitness.

•    Climb stairs:  In a building with stairs?  Walk up and down them for 10 minutes or so.

•    Dance:  Crank up the stereo and shake your booty to the local hip-hop station!  Just three songs will easily get you ten minutes of exercise.

•    Shadow kickbox:  Jab, punch and kick your way to fitness!

•    Jump rope: Jumping rope is a great cardiovascular workout.   Just pull out the rope and start jumping!

•    Play with the dog:  Chasing the dog and tossing a ball is fun for both you and your pet.

Go Online To Exercise More

Most people associate computer use with a sedentary lifestyle.  But a recent Reuters Health article  suggested that the Internet can actually help us get more physical
activity in our daily lives.  In fact, the article reports on a study
that found folks who followed an Internet-based fitness plan got an
average of 80-90 minutes of exercise each week.

If you spend a lot of time parked in front of a computer monitor, you may want to consider one of the many fitness and weight loss programs available online.  The best programs include a log or journal for your diet and exercise, advice from experts, message forums, plenty of information, and email newsletters or support.  Here are a few options:

FitDay.com:  This free program includes an easy-to-use food log that helps you track your calories and macronutrients.  There’s very little expert advice and support, however.

eDiets.com:  For about $5 a week you can sign up with eDiets.com, which includes a custom diet, recipes, interactive tools, community support and a personal training plan.

Weight Watchers:  You don’t have to go to meetings to join this tried and true program.  The online version includes interactive tools, recipes, a restaurant guide, workout demos and daily tips.

Global-Fitness.com:  Most of the resources here are free, including a workout plan, motivation sent to your computer desktop, calorie calculators, fitness articles, recipes and daily tips.

MyExercisePlan.com:  For about $60 a year, this website offers lots of fitness support.  You get weekly support phone calls, a support newsletter, exercise schedule with email reminders, a library of articles, a custom exercise plan and demos of exercises.

SparkPeople.com:  A popular free resource, this website includes diet plans, workout programs, recipes, exercise demos, informational articles, a support community and expert guidance.

HealthyGo.com:  One of the most expensive programs (about $20 a month), this website customizes everything for you–including your diet and fitness plan.  There is a support community, and you can chat live with a personal trainer on the site.

Find The Right Gym For You

There are lots of benefits to a gym membership, including access to a variety of fitness machines, exercise classes and personal training.  But a membership can be expensive, since you usually pay an initial sign-up fee, monthly membership dues and "extras" like locker or towel rental charges.  Since it’s such a huge financial investment, it makes sense to shop around before you commit to a fitness center.

A recent Bankrate.com article listed 10 questions you should ask before joining a gym, such as "Do you offer child care services?" and "Are staff members degreed or certified?"  Definitely read their article if you’re thinking about a gym membership.

But child care and staff certifications won’t matter at all if you don’t like the atmosphere of the fitness center.  So as you’re shopping around for a gym, consider your own personality, too.  Are you…

A family exerciser?  If you like the idea of working out with your kids–like playing basketball together or splashing around in a pool–look for a kid-friendly facility.  YMCAs are usually good choices, since they offer plenty of children’s classes, too.

Looking for pampering?  Forget the basic gym and search for one that includes extra special amenities, such as a sauna, steam room and spa.  Some even offer massage services, too!

A little bit self-conscious? Consider a women-only or men-only gym, such as Curves for women or Cuts for men.  It’s easier to relax when you’re around your own gender.

A night owl?  Many gyms are now open super-late–or even 24-hours a day–so you can workout whenever it’s convenient.  If your schedule tends to be unusual, always ask about the facility’s hours.

Easily bored?  Check out gyms with a variety of classes and plenty of extras.  Some fitness centers have rock climbing walls, swimming pools, volleyball courts, racquetball courts and other special sports facilities.

Remember: You don’t have to join a gym if you want to get fit.  A good pair of sneakers is all you need for walking, running and calisthenics.  And you don’t need any special equipment to do push-ups, stomach crunches and leg lifts.  But gyms do provide the added benefit of a fitness environment, which many people find motivating.