Are you ready for a new exercise routine?
If that spring or summer fitness kick is all but a memory it’s time to get back at it. Find a few extra minutes a day and you can reboot an exercise habit. There’s no better time start than right now.
The rewards of regular exercise include lower blood pressure, decreased risk for heart disease and stroke, and improved mood. As the days get shorter we can actively resist symptoms of seasonal affective disorder through regular exercise. Having the strength and stamina to spend a day skiing at Snoqualmie Pass is reason enough to update your training plan.
You don’t need expensive exercise equipment.
The best fitness plan can go awry for several common and avoidable reasons. The most typical cause is setting unrealistic expectations for the results of a new exercise program. It takes at least 6 to 8 weeks of consistent exercise before muscles start developing strength and changing in appearance.
All you need is a floor to get started!
Picking the correct exercise to match fitness goals with the appropriate resistance, repetitions, and duration is crucial for success. For example, aerobic training is great for your cardiovascular health but it takes resistance training to increase muscle strength and mass. An exercise physiologist, like our in-house expert Sahba Seifi, has the skills to determine the right exercise dose to meet YOUR fitness goals.
How many repetitions of each should I do?
Performing 3 to 4 sets of 1 to 3 repetitions with heavy resistance will improve muscle power output while 3 to 6 sets of 10 to 12 repetitions with moderate resistance will stimulate muscle growth.
Fitness plans fail by jumping on the latest exercise fad promising immediate results: this is a recipe for disaster. These programs are often counterproductive and lead to injuries and more health problems. People with prior injuries, surgeries, or health concerns should get clearance from their healthcare provider before returning to exercise. Working with a health fitness specialist will minimize the risk for injury.
Where to start
The best tip to a successful start or restart of an exercise program is to put it on the calendar. Pick a day, time, and location to get started. For example, planning to be at Washington Park Playfield at 7am tomorrow for an outdoor exercise session makes the possibility of following through more likely. The first month of exercise should be about measuring attendance, not fitness results. Picking an activity you enjoy and are familiar with will help you stick with it.
A personalized, one-on-one, experience is perfect if you want a fresh look at your existing exercise routine. A personal trainer helps you set realistic, objective goals and create exercises that are challenging and attainable. Getting started is as easy as clicking here to pick a time to come in for a fitness assessment with our exercise and fitness experts.
Written by Aaron Shaw, OTR/L, CHT, CSCS
Certified Hand Therapist
Certified Strength and Conditioning Specialist