Get Your Body Moving

In a perfect world, getting back on the workout wagon would be as easy as riding a bike. But as most of us know, once exercise stops being a top priority, it can be more than a little difficult to get back on track. We’ve all heard—or used—the excuses: It’s been too long! I don’t have time! I can’t afford it! I don’t know where to start!

Ask a trainer if these excuses qualify you for a get-out-of-gym-free card, and you’ll hear a resounding “No!” In fact, fitness experts say working out should be a solid part of your daily schedule, save for illness or doctor’s orders.

“Work, family, recreation, relationships—everything hinges on your health,” says Randy Zarecki, owner of Fitness Together in Minneapolis and St. Paul. “So making your workout the most important and singularly immovable appointment of the day should be very natural.”

As for feeling like you need to get back in shape before you step foot in a gym, forget it. “That’s what we’re supposed to do!” says Judy Beyers, owner of PowerSource in Edina. “That’s like cleaning your house before the cleaning lady comes.”

So banish excuses, prioritize workouts, and get back on the treadmill in 2006. Says Kevin Ahmann, director of personal training education at Wellbridge, “This is the perfect time to re-evaluate why you’re exercising and what your goals are,” and local fitness experts are ready to help.

S.O.S.
The desire to get back in shape sends some into the arms of a personal trainer. But even a stellar trainer can only do so much.

“I give my clients the best fitness hour they have ever had,” says Steele Smiley, president and fitness coach at Steele Fitness in Minneapolis, “but unless they learn how to make the right fitness choices in the other 23 hours of the day, the time we spend together is meaningless.”

Trainers can be a motivating force, creating personalized workout plans, introducing proper nutrition guidelines, and acting as a friendly ally. But shop around—one person’s savior can be another’s worst nightmare.

“It is important to find someone who you trust,” says Brittney Nelson, an exercise physiologist at The Marsh in Minnetonka. “Sit down with a trainer before you make a decision and see if you feel comfortable with the person. Don’t be afraid to ask questions.”

Most trainers have a bachelor’s degree in kinesiology or an exercise science-related field, but check for further credentials. The American Council on Exercise (ACE), American College of Sports Medicine (ACSM), and National Strength and Conditioning Association (NSCA) are all reputable sources.

Lift with Care
With or without a trainer, you should understand weight training and cardiovascular basics before resuming—or starting—regular workouts. Weight training helps maintain balance, coordination, and strength. It also protects, maintains, and increases muscle mass—a critical component of graceful aging.

Beyers, a fitness-business veteran known for her focus on personal training and weight training, recommends using free weights instead of weight machines to get a greater range of motion when lifting. Free weights also help maintain overall strength, tone, and balance. Try squats, which target the glutes, quadriceps, and core muscles, or bench presses, bicep curls, and dips, which all work muscles at different angles.

No matter what exercise you choose, proper form is essential. Think about posture while lifting at a slow, controlled speed. Continue only to the point of fatigue—you should feel tired but strong enough to lift with good form. Aim for three sets of 15 repetitions for the lower body, and three sets of 12 repetitions for the upper body.Keep the Beat
Cardiovascular exercise gets you moving, torches calories, and strengthens your heart, plus it can be a lot of fun. Biking, swimming, running, and rowing all get your heart pumping, but don’t think you need to start training like an elite athlete to see results. “People need to realize that whatever little exercise you do, it has a cumulative effect,” says Lonna Mosow, owner of Lonna Mosow Center for Mind Body Fitness in Eden Prairie, where she specializes in the Pilates method. “You just have to grab what you can.”

That said, don’t sell yourself short. Challenging your body will yield results, and measuring your heart rate can help you determine how much is enough. “If you are not working out with a heart rate monitor, then you are working out blind,” Steele says. 

No monitor in sight? Calculate your maximum heart rate by subtracting your age from 220. The experienced exerciser should maintain 60 to 85 percent of his or her maximum heart rate during cardiovascular activity; novices and those just returning to the gym should keep their heart rate a bit lower.

Fit for Life
Fitness is far from a one-size-fits-all proposition. While some get an endorphin rush from a six-mile run, others like nothing more than an hour in a yoga studio. The trick is finding what works best for you.

“Exercise does not have to be 100 percent intolerable,” says Amara Sing, fitness coordinator at the YWCA of Minneapolis. “If someone does not like doing certain activities, it is very important to determine alternatives that are more enjoyable, otherwise he or she will not adhere to the program.”

Think back to what has worked for you in the past and build on that. Then try something new. Pilates, jumping rope, swimming—even hula-hooping—can get you moving, enjoying your workout, and seeing results before the new year is through.

Gym Bag Musts:  Organic Body Wash After your body sweats out impurities and toxins at the gym, why put them back on your skin with your body wash? Pangea Organics Herbal Shower Gel has an all-organic formula that washes sweat away and nourishes your skin. Better yet, a little goes a long way—one bottle can last up to three months! $13.95. MB Oasis, 763-559-0750 Pressed Powder Look as good as you feel after your workout with help from glo™minerals. Its gloMatte finishing powder covers easily and evenly. Plus, you’ll get a daily dose of SPF—all products from gloTM minerals  provide broad spectrum ultraviolet protection. $35. Consultative Skin Care, 952-252-0050 Mint Shampoo Challenge your body at the gym, not your hair. With Alto Bella Mint Purifying Shampoo, swimmers and hot-tubbers can remove chlorine without damaging their locks. Its botanical ingredients leave hair light and full, and its mint smell revitalizes. $9. Rocco Altobelli salons, 952-707-1900 Heart Rate Monitor The Polar F11 heart rate monitor fits on your wrist like a watch, counts cal-ories and tracks your heart rate while you exercise. It also connects to your home computer, where corresponding software helps you design your own workout program. $159.95. eq-life, 651-225-2880 Moisturizing Lotion Take your skin care regimen to the gym with Pevonia’s 1.7-ounce Balancing Combination Skin Care Cream. The light, textured lotion repairs dry skin, defends against the elements and normalizes oily areas. $38. pevonia.com —Barb Jacobs