Published: January 01, 2009 11:20 pm         

Defining a fitness goal is one thing ... sticking to it is another

A new year, a new leaf, a new you.

Many Americans resolve each new year to be-come more physically fit. They resolve to eat healthier, practice better sleeping habits and to hit the gym.

Unfortunately, many resolutions only last a couple of months before those who made the resolutions settle back into their old routines.

“This is the busiest time of year for us,” said Ken Rapp, Denny Price Family YMCA executive director. “The problem is a large number of them drop off by March or April.”

Perhaps the proper resolution to make this year is to become one of those people who sticks to living a healthy lifestyle.

“I’ve been in this business now for almost 30 years and there are some people you can always count on being here, they never miss,” Rapp said.

So, what’s the secret? What’s the difference be-tween those who stick it out and make positive life-style changes and those who abandon their resolve?



‘The people who are really

successful do a couple of things.’



One of the most important things when it comes to sticking to a commitment is scheduling, Rapp said.

“They know exactly when they’re going to exercise week in and week out,” he said.

And if you have to miss a workout date, the important thing is to reschedule, like you would for any other type of appointment, Rapp said.

“Make it a priority,” Rapp said.

Another important things to do is to set goals and take things one step at a time. For example, if you need to lose 100 pounds, take it 10 pounds at a time. Other goals can include lowering bad cholesterol and raising good cholesterol or competing in an athletic event such as a triathlon. Or, your goal may just be to look better in your bathing suit.

Sticking to a schedule and setting goals are the first steps, but more importantly, your exercise program shouldn’t be torture.



“Figure out a way to have fun.”



“If they are not enjoying (their workout), they need to try something else,” Rapp said.

There are many ways to get exercise and still have fun. Whether walking or jogging with friends, playing basketball or racquetball, swimming, bike riding or doing aerobics or yoga, there always is a way to enjoy working out.

Finally, a way to stick to your new fitness regime is to “figure out a way to make yourself accountable,” Rapp said.

Rapp said finding an exercise partner, joining a group exercise class or making a financial commitment with a trainer are excellent ways to hold yourself accountable.



Once a plan has been developed to help you stick with your exercise schedule, it is important to make sure you do not injure yourself.



If you have not exercised in a long time, you may want to talk to your doctor to find out what type of exercise would be best for you.

“A lot of times what people do is they start out so motivated, and they injure themselves,” said Kim Boeckman, YMCA fitness director. “Or, they’re just so sore they never want to come back.”

Boeckman said checking with a physician is important, not only if you haven’t exercised for awhile but if you have health problems.

And starting slow always is the best way. If you want to start jogging, but you’ve never been a jogger, start out walking. Later you can combine jogging and walking and eventually jog without walking.

If you are so sore a day or two after your workout you don’t want to move or have to take painkillers, you probably overdid your workout.

For those not sure how to find the happy medium between working too hard and not hard enough, a personal trainer may be the key.

Body Solid owner and trainer Cecilia Holle said a “guided” workout can provide the right amount of exercise and accountability, which keeps a person on schedule.

Holle also said different types of workouts help in achieving different goals. For example, a man who wants to improve his golf swing can do so through yoga, or someone who wants better balance could practice karate, Holle said. A trainer will be able to tell you what type of workout will help achieve goals.

“It always helps to get a professional to design a safe program for you,” said Travis Morgan, owner of Finer Physiques Training Studio and Fitness Center.



Not everyone can afford a personal trainer.



But that shouldn’t deter anyone from getting the exercise they need, Rapp said.

“It is a big financial commitment, and some people absolutely cannot afford that,” he said, adding you do not need a professional trainer to be successful, you just need self-discipline or friends to hold you accountable.

The important thing is to have fun while increasing quality of life.

“People who exercise, they really do feel better,” Rapp said. “It kind of boosts and elevates your energy level.”

With elevated energy brought on by regular exercise, a person could improve their performance on the job and around the house.

Proper diet and exercise also can eliminate some health conditions such as high blood pressure and certain types of diabetes.

“We just really want to encourage families to develop an active lifestyle,” Rapp said.