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.