Chapter 2 – Fitness Principles
Often, the hardest step in beginning a new routine is simply starting the new routine. Old habits, insufficient motivation, lack of support, and time constraints all represent common challenges when attempting to begin a new exercise program. Success, in this case, is measured by a person’s ability to consistently participate in a fitness program and reap the fitness benefits associated with a long-term commitment.
Think Lifestyle
Beginning a fitness program is a daunting task. To illustrate the concept of lifestyle, consider attendance at fitness centers during the month of January. Attendance increases dramatically, driven by the number 1 New Year’s resolution in America: losing weight. Unfortunately, as time marches on, most of these new converts do not. By some estimates, as many as 80% have stopped coming by the second week in February. As February and March approach, attendance continues to decline, eventually falling back to pre-January levels.
Why does this occur? Why aren’t these new customers able to persist and achieve their goal of a healthier, leaner body? One possible explanation: patrons fail to view their fitness program as a lifestyle. The beginning of a new year inspires people to make resolutions, set goals, as they envision a new and improved version of themselves. Unfortunately, most of them expect this transformation to occur in a short period of time. When this does not happen, they become discouraged and give up.
Returning to teen level weight and/or fitness may be an alluring, well-intended goal, but one that is simply unrealistic for most adults. The physical demands and time constraints of adulthood must be taken into consideration for any fitness program to be successful. Otherwise, any new fitness program will soon be abandoned and dreams of physical perfection fade, at least until next January.
Like any other lifestyle habit, optimal health and fitness do not occur overnight. Time and, more importantly, consistency, drive successful health and fitness outcomes. The very term lifestyle refers to changes that are long term and become incorporated into a person’s daily routine. Unlike many fad diets and quick fixes advertised on television, successful lifestyle changes are also balanced and reasonable. They do not leave you feeling depressed and deprived after a few days. Find a balance between what you want to achieve and what you are realistically able to do. Finally, you must do more than simply change your behaviors. Find a compelling reason for incorporating healthier behaviors into your daily routine.
The steps below will guide you through this process. Before beginning a fitness program, you should understand the safety concerns associated with exercise.
Safety First: Assessing Your Risk
The physical challenges of beginning a new exercise program increase the risk of injury, illness, or even death. Results from various studies suggest vigorous activity increases the risk of acute c