Let’s face it: Staying fit over the winter is tough. No matter how devoted you are the rest of the year, running, lifting or spinning is a lot less appealing when it’s dark, cold and your cupboards are filled with an array of not-so-fitness-friendly comfort foods. If this winter has left you feeling a little worse for wear, don’t worry. The good news: You’re not alone. The best news: It’s easy to get back on the horse. We sat down with Paul Dziewisz, a certified personal trainer and owner of Active Personal Fitness in Bucks County, to help you design a fitness plan that will have you feeling and looking good sooner than you might think.
Setting Reasonable Goals
Before you start working on your body, work on your head. Think of weight loss or fitness as your goal and the program as your journey. You’re going to want to “see the sights along the way.” Workout plans should be designed to get you there at a pace that suits your current fitness level. “It’s okay to start slow,” says Dziewisz. “You shouldn’t go out too far or too hard at first. Overdoing it is the best way to stop doing it. Starting slow is also a good way to avoid injury.” He also advises avoiding a common pitfall. “A lot of people see these world-class athletes in, say, the Olympics and feel like they should be aiming for the same results,” Dziewisz continues. “It’s important to remain realistic.”
Making a Plan, Sticking With it.
The importance of planning an exercise program can’t be overlooked, But it’s essential that any planning be stress-free; so how you approach it makes all the difference. “Again, it’s about being realistic,” Dziewisz says. Those who tend to be successful, he explains, think more about how to work within their schedule rather than fitting workouts into their busy days. An easy way to do this is by literally scheduling your workouts on a calendar – in pen! For example, if you want to lose weight, block an hour of cardio work three to five times a week and include a day or two off to rest. If you’re able, schedule your sessions at the same time on those days, avoiding conflicts with other activities, and ensuring it won’t be interrupted.
After those first few workouts, your body might ache from the initial stress of moving again. You might feel tempted to cut back unnecessarily. Don’t give up! Over time, days missed here and there can add up and greatly reduce the impact of an otherwise solid fitness plan. When things get tough, look back at your goals for inspiration, and stick with it as best you can.
After a few weeks, if things still seem too hard or feel too easy, review and change your plan to reflect your progress. Keeping a daily workout log is a great way to track how you feel, and the information it offers can help you decide to ramp up or ease back the difficulty of your program as you progress.
Having Fun
Contrary to popular belief, getting in shape does not have to suck! Make your exercise fun and rewarding by choosing activities you enjoy. Mix in the occasional pickup basketball or soccer game instead of a run. Company can also make a huge difference. “Exercising with friends is not only a social activity, but it can provide inspiration as well,” says Dziewisz. “A group energy provides motivation. It keeps you accountable. No one wants to be that person that doesn’t show [up].” He also recommends joining a running or exercise club to find other like-minded “friends.”
So set a goal, plan accordingly, make it fun, and before you know it, you’ll be celebrating the new, improved and “summer-ized” you!
Go online at activepersonalfitness.com