You Too Can Embrace the Path To Fitness
With the New Year here, many of us promise to make regular exercise a part of our daily lives. For a week, maybe a month, we may uphold our end of the deal, but the incentive to continue either dwindles, or is lost to other priorities. Having a true understanding and MYTH where fitness is concerned. Here’s hoping the ensuing paragraphs serve to inspire you not to buy in to the popular notions of that every athletic endeavor must include competition-the “no pain, no gain” syndrome.
MYTH: I’m in such bad shape, there’s no chance for progress. What’s the use starting?
FACT: Just do it. We know it as a saying synonymous with a well-known athletic company. It holds true not just for the 18-year old basketball player or track star. As a running coach and fitness trainer, I’ve found without exception that if the desire is truly there to be better, mental toughness and perseverance goes a long way. Whether you begin by challenging yourself to walk to the end of the block and back, or do some floor exercises for 5 minutes, embrace the quest. Every little victory makes it easier to show up the next time, and no one has to know but you how big or small the goal is! When it’s challenging, or in time you doubt your progress, always think of how you feel afterwards-the overwhelming sense of accomplishment. That’s enough to circumvent any detour, until the physical proof appears. It keeps you coming back for more, and that roadblock diminishes a little every time.
MYTH: I’m not used to physical activity. There’s no activity safe for me?
FACT: It’s mandatory to consult your physician before jumping into any regimen, but the misconception is that we must spend an hour on a treadmill, or do a 45-minute aerobics class to get cardiovascular benefit. All we really must do is SOMETHING. This can mean an unobtrusive start such as light stretching. Many books and videos exist which show safe ways to incorporate MOTION into your life. Finding something you’ll do regularly-whether resistance training with light weight or a 10-minute complement of calisthenics (e-mail address below for a program I created for beginners) will build positive momentum, the key ingredient to staying with a program.
MYTH: I’m embarrassed to show up at a health club, or an organized run or fun walk, because everyone there will be so fit!
FACT: I went to my first organized race over 20 years ago, not knowing if I would know where to run, finish last, or simply not finish at all. These worries turned into non-events, but what truly made me return-and continues to-was the camaraderie felt when the courage is displayed to simply “show up.” As most participating are truly “novice” athletes, a pride which transcends individual performance is universal, and usually keeps us coming back.
MYTH: I have to do “high-impact” exercise to reap any benefit!
FACT: Simply paying more attention to our breathing increases metabolism and relieves stress. Making sure we take full, relaxed breaths more often, as opposed to the shallow, “half-breaths” most of us exist with throughout the day, naturally invigorates our circulatory system. Attention to posture keeps our backs more nimble, and is inherent in beginning through advanced yoga classes.
When beginning a fitness program, there are key points that will improve your success ratio:
- Don’t think too far ahead; think of every week of activity is another “victory”
- Even very light stretching, walking, or calisthenic work will produce results if at least 20 minutes is spent 2-3 times a week.
- Never compare yourself to anyone else. The “athlete” inside you is good enough
Next week’s article will focus on the part of the body that-if kept fit and strong-keeps us much less injury prone, and lends to better proficiency in almost any athletic endeavor. Your questions and inquiries are welcome, and will be addressed in the last week’s issue of each month leading up to the Oklahoma City Memorial Marathon April 25th. Also, if you have particular topics of interest, you’re encouraged to offer them.
Marathon Update: If you’ve had a base of 20 miles a week (walking or running) for atl least a month, the schedule below shows the first 4 weeks of a sample 16-week program for first-time or beginning marathoners. The overall total miles are most important, not which days they are logged.
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