Women, Recommit to Your Workout Routine & Club Schedule

It’s a new year, and now that everyone has filled themselves with holiday treats and drinks, women have made the resolution to lose weight, commit to a workout schedule, and be healthy in 2009. You know what that means…weight loss centers, women’s fitness clubs and your exercise classes are going to be busy at least through April – that’s when people begin to lose their motivation. We’ve come up with some fitness resolutions to help women recommit to their workout plans and make 2009 your year for success!

“The key is to recognize that there is something in it for you. Ask yourself what it is you want; don’t worry about anyone else,” said Phil Haberstro, executive director of the National Association for Health & Fitness in Buffalo, NY. “Don’t over-promise yourself; otherwise you are setting yourself up for failure, not success. Make small, achievable changes that add up to big results.”

Haberstro pointed out that one of the things learned from science is that a moderate amount of activity is beneficial. Think walking, the elliptical, yoga, swimming, gardening, Nordic walking poles – anything that gets your heart rate pumping. According to the Surgeon General’s Report, you should get at least 30 minutes of activity everyday. You can do that at one time or break it down during the day into 10- or 15-minute increments.

Here’s to a healthier, happier New Year. Now, get going!

• Make exercise a habit: Science says that it takes six weeks of consistent activity to develop a habit. That means you need to be active daily. “Don’t jump into a high-intensity program. Create a firm foundation to start,” suggested Haberstro.
• Get into the Active Living Movement: A small amount of activity integrated into your daily life has a lot of benefits. “Over the course of year, you are expending calories, not storing them,” said Haberstro.
• Walk This Way: Studies have shown that when combined with a healthy diet, walking a half an hour over the course of a day can help women lose weight and lower their risk of heart disease, stroke and diabetes. “It’s a lifetime benefit,” said Haberstro. If you’re already walking, great! Slowly increase your routine until you’re logging an hour daily. Crunched for time? Break it up into 10- or 15-minute increments before work, on your lunch break, after work.
• Create a Fitness Kit: Consider investing in a pedometer, resistance bands and a tape measure. Studies have shown that women who wear pedometers walk more (and lose more weight) than those who don’t. Aim for 10,000 steps a day.
• Buddy Up: Find a workout buddy to help keep you motivated to go to the gym, catch a class or walk.
• Make No Excuses: Don’t let the weather hinder your fitness routine. If you can’t make it to the fitness club because you are in a blizzard or hurricane, workout at home with videos, magazine articles, even PBS television. Use free weights, do floor routines, walk up/down the stairs in your home or building. Get creative. If you like to walk but it’s raining or snowing, head to the nearest mall.
• Try Something New: Try a new class or physical activity once a month and stay with it for at least six weeks.
• A Little of This & That: Do remember to keep a balance between cardio and strength training. Get cardio in everyday and remember to get two to three days of resistance training – and that doesn’t always mean the weight machines. Use bands, free weights and your body. Take a body sculpting class, kickboxing or boot camp classes.

• Be Kind to Yourself: No one is perfect and life is full of challenges and unexpected issues. Don’t beat yourself up if you miss a workout or a class. But don’t let a couple of missed workouts turn into weeks or months. Make a promise to stay with your women’s workout schedule and you will.