The New Year is a time for change, but did you know that by St. Patrick’s Day, two-thirds of New Year’s Resolutions will be abandoned? After January 1st, you may notice a lack of parking spaces at the gym or that all of the treadmills in front of the TVs are taken. Many folks are out trying to get a jump start on their fitness, however, they may be going about it the wrong way. Starting a new activity has the potential to result in injury and frustration if not approached correctly. So this month, as you begin to plan out your January fitness goals, here are a few things to keep in mind:
Be realistic – Many people set ambitious goals such as running a marathon or losing 50+ pounds. While you set these goals with good intentions, they me be setting you up for failure. Goals this large should be long term and smaller goals should be set along the way. Begin with goals that you can complete in 1-2 weeks. This will a sense of accomplishment early on, and you will feel more successful as you get closer you closer to the end goal.
Progress slowly – Running faster, lifting more, and losing weight can make you feel great but if progress happens too quickly, the body’s tissues may not have time to adapt in order to maintain these gains. What’s worse is that you may get injured. You should always focus on the quality of what you are doing and not just the quantity. If you cannot maintain good form then you should not continue with the activity. A good guideline to follow is increase in increments of 10% (mileage, weight, etc.) per week.
Listen to your body – Exercise is supposed to work your muscles and it is normal to feel soreness and fatigue. If you feel sharp pain or something just doesn’t feel right, don’t push through it. It is better to take it easy than sustain an injury that will sideline you for a while. Before any workout, be sure to start with a 10-15 minute dynamic (aka moving) warm up to get your blood flowing and prepare the tissue for exercise. Static (aka non-moving) stretches should be done post-workout. If you are sore for more than 3 days following a workout then it was likely too hard, too soon. If soreness lasts for more than 5 days, it is a good idea to be checked for injury by a healthcare practitioner.
Have a good support system – A spouse, friend, family member, or a healthcare practitioner such as a personal trainer or physical therapist are all good people with whom to share your goals. Increase your accountability by having someone to help you stay on track. It can also add to the fun of exercise if you join or start a group that works out together. If you have had injuries in the past or have never done an activity before, it is a good idea to work with someone who can help educate you on proper technique and form in order to keep injury-free.
Staying healthy and injury-free should always be your #1 goal. Cheers to the end of 2014 and a happy, healthy 2015!
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