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New Year's Exercise Program
Well 2002 is upon us and if you are like the masses of people out there you probably made some New Year's resolutions. One of the top 3 resolutions is to start an exercise program (to stop smoking and eat better are the other top 2 resolutions), but to start and keep going on an exercise program is difficult. Remember that any doctor in our clinic can help you get started in the right direction if you need some guidance but also here are some effective ways for getting, and staying, motivated to exercise….
- Set measurable, realistic goals: A vague goal, such as "I want to be fit," gives you nothing to shoot for. Decide when and what you are going to achieve, such as "I want to lose 2 percent body fat by August 1st."
Also, make sure your goals are attainable. If you set your expectations too high, you will get frustrated and will be more likely to quit.
- Make sure, however, that your goals are not too easy; they should be
challenging. When you achieve a challenging goal, your pride and satisfaction will create more motivation.
- Set short-term goals as stepping stones to your "ultimate" (long-term) goals: If your long-term goal is to bench press 200 pounds in one year, then set short-term weekly or monthly goals of the weight you will need to bench press to achieve your long term goal - develop a plan. It is a lot easier to accomplish a goal one day or week at a time, such as increasing 2.5 or 5 pounds a week, than it is to think that you need to increase your bench press by 50 pounds.
- Add Variety to your workout: If your weightlifting is becoming boring, change one of these factors:
- Vary how often you do an exercise and the number of sets and reps you do.
- Find an alternate exercise; for example, if you always do the bench press using a barbell, try doing it with dumbbells or on a machine.
- Change the order of the exercises you do for each muscle group and the muscle groups themselves.
- Include Friends and Family: Training with a workout partner not only makes your training session more fun, safe, and intense, but will also increase the likelihood of your showing up at the gym. Make sure you pick a partner whose goals and interests are similar to yours and who is willing to spot you correctly and motivate you to do your best.
Starting, and staying with an exercise program is one of the best things you can do to increase the quality and longevity of your life. It not only benefits you but also everyone who is close to you in your life. The reason people always make New Year's resolutions regarding the quality of their health (remember the top 3) is because they are the most beneficial, but also the most difficult to keep. So get started today and do a little bit everyday and before you know it you will have a habit, a healthy habit!
Yours in health,
Dr. K.B. Jenkins
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