PEABODY – Even the best intentioned of New Year’s resolution-makers often find their goals difficult to stick to. In fact, research by the American College of Sports Medicine shows more than half of people who begin exercising drop their program within three to six months, says Lynda Coppinger of Ladies Workout Express.
She says that means the majority of people that make New Year’s resolutions to get fit in 2010 will throw in the towel well before swimsuit season begins.
According to Coppinger, owner of the fitness center in Peabody, those who choose an attainable goal and map out a firm plan on how to achieve it from the start are more likely to see the plan through to the end.
“The surest way to fall short of your fitness goal is to choose one that is unattainable. For example, don’t resolve to run 10 miles a day if you’ve never run long distance before or swear to exercise two hours a day when you have a busy schedule to juggle,” says Coppinger. “Setting unwieldy expectations can lead to frustration, disillusionment and ultimate failure.”
But that doesn’t excuse you from exercising at all.
“I have heard every excuse imaginable why someone can’t exercise,” says Coppinger. “I am also yet to hear one that is legitimate enough to not get fit.”
“I don’t have time.”
If you simply cannot make it to the gym, find ways to fit in 10 minutes of activity a few times that day, says Coppinger – take a short, brisk walk around the block at lunch, climb a few flights of stairs between meetings or park a distance from your destination and walk.
“I’m too out of shape to go to the gym.”
If you’re very out-of-shape or overweight, you may need to start slow, she says. Start with 10 minutes a day and increase as you go.
“I just don’t like working out.”
Make a point to try at least one new form of exercise or class a week until you find one that sticks, Coppinger offers.
“I don’t know how to exercise.”
Use a personal trainer, she suggests. If affordability is an issue, choose a gym that provides circuit training or free instruction on its equipment, she says.
“I can’t seem to stay motivated.”
Take a group exercise class at the gym. You’ll have an exact time to be there and an instructor to keep the energy going for the entire workout, she says. Try pairing up with a friend and push each other along through your regimens.
“I am a woman and don’t want to bulk up.”
Believe it or not, unless a woman is on steroids, she won’t bulk up like a man would by exercising or weight training, according to Coppinger, but muscle tone looks good and helps you burn more calories.
“I am too self-conscious or intimidated.”
This excuse perpetuates a cycle of low self-esteem and creates a self-fulfilling prophecy, says Coppinger. If you are self-conscious about your fitness level, look for a gym that caters to your specific needs.
“Short-term goals are easier to keep, and small accomplishments will help keep you motivated. Obsessing over the occasional slip won't help you achieve your goal. Do the best you can each day and take them one at a time,” she says.
The next “Waist Away Challenge,” which Coppinger says is a good way to get started on your goals at Ladies Workout Express, starts Jan. 9. Call (978) 977-0501 for details.
