If you've come up with a New Year Resolution to lose weight or start to exercise, good for you!  Most people don't even make it to the resolution phase.  The problem is…by the time you got to Christmas this year, your resolution from last year seemed to have faded.  Here’s a trainer that’s got some good tips about how to come up with and keep your resolution.  Please comment and share. Best, Chad.

 

By Eric Schmalzried, exercise physiologist and personal trainer
Wilfred R. Cameron Wellness Center
www.wrcameronwellness.org

It’s that time of year again! New Year’s is the perfect time to set positive exercise goals for yourself. These tips can help you stick to your resolutions all year long.

1. Set SMART goals. Use the acronym SMART to assist you in setting goals. SMART reminds you to make your goals:

  • Specific—clearly define the goal
  • Measurable—use concrete criteria, such as a number, so you can monitor your progress
  • Action-based —include an activity; focus on what you will actually be doing
  • Realistic—make the goal relevant to you and firmly based in the reality of what you can accomplish
  • Time-anchored—link the goal with a specific time frame

2. For best results, meet the minimum recommendations for exercise. The American College of Sports Medicine has set the following guidelines for exercise:

  • Aerobic exercise should be performed at least three to five times per week. If you are exercising only three days per week, you should exercise vigorously for at least 25 minutes. If you are exercising five days per week, you should exercise at a moderate intensity for at least 30 minutes. You can also use a combination of vigorous- and moderate-intensity exercise
  • Resistance training should be performed at least two to three times per week. Select an exercise for every major muscle group in the body, and perform at least one set of each exercise.
  • Stretching exercises should be performed at least two to three times per week. Ten minutes is typically a sufficient time to stretch all the major muscle groups in the body.

3. Use available time to exercise. Do you feel like you have no time during the day to fit in exercise? Think again! Research shows that exercising for as little as 10 minutes in multiple bouts throughout the day provides many of the same benefits as exercising continuously for a longer duration. If you have a
short break at work, use the time to walk up and down the stairs or around the halls.

4. Try something new. If you are so bored with performing the same routine that you dread exercise, it’s time to mix it up. Exercise should be fun and invigorating, not dull. The New Year is an excellent opportunity to try a new class or type of exercise. If you are a frequent attendee of aerobics classes, try yoga or Pilates; if you are a runner, try swimming. There are so many different options available that you should never be bored! 

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