Yo-yo dieting does not work and neither does yo-yo exercise. A lot of people start out the New Year with good intentions but quickly fall out of a new exercise routine shortly after the year starts. Most fitness gains are cumulative. For example: the more you lift weights, the more weight you can lift; the more often you walk or run, the farther you’ll be able to go and the stronger your heart and lungs will become.
So if you typically go gangbusters every New Years with a new fitness regimen, only to stall out within weeks, here are some tips for sticking with it:
1. Pick something you really enjoy. Hate running? Don’t do it! There are lots of fat-burning aerobic activities to choose from. Try the rowing machine for low impact but great calorie expenditure or a spin class with inspirational music.
2. Make it a date. Treat your power walk/ kickboxing class/ weight circuit session as an appointment. Write it in your calendar or plug it into your smartphone, and you’ll be more likely to follow through. If you need more reinforcement, schedule a few months’ worth of these dates, so that you’ll have to make your other plans around your exercise. Forming a new habit will take at least 3 to 6 weeks so plan your exercise as far out as possible.
3. Buddy up. Commit to a routine with a friend or two. Whether you’ll be embarking on a regular bike ride, splitting the cost of a personal trainer, or planning to meet up for a yoga class, it’ll be harder for you to make up excuses to get out of your workouts if your friends are counting on you to be there. The Seattle Athletic Club has a variety of fun and inexpensive fitness classes that you and your friends can join together and keep you all on track. Finding a fun class like Will Patons’ Circuit Training class or Amber Grugers’ Insanity class will allow you and your friends to have fun in a group setting with lots of other energetic people.
4. Keep it fresh. Make it a goal to try a new activity every six weeks or so to keep from getting bored. Think of the different areas of fitness you would like to improve and when it is time to try another activity make the switch to something your body needs. If you feel you’re strong but not as flexible as you would like to be then a Pilates or Yoga class once or twice a week may improve your overall fitness level. Come into the Seattle Athletic Club to see what new and exciting classes fit your New Years goals. Trying a new class just might be that extra piece of motivation to keep you going this New Year!