Many resolve to get in shape for new year
By BRETT DUNLAP, bdunlap@newsandsentinel.comArticle Photos
PARKERSBURG - With the holidays over, the leftovers gone and the Christmas treats being finished off, many people are going to be looking to work off some of that holiday weight gain in the new year.
With office parties, family dinners, lunch on the run at the mall and a number of holiday goodies over the last month, many people have been treading a minefield of sugary, salty, fatty and tasty temptations. Now, many are looking to local fitness centers for programs and exercise routines that can help them get back in shape.
Starting a fitness program is easy, sticking to it takes some work and dedication, local fitness experts said.
"Everyone is starting to come out to start on their New Year's resolutions," said Ronnie Lott, the fitness and sports director at the Parkersburg YMCA. "Right after New Year's Day, the numbers of people coming in really goes up."
Both the Parkersburg YMCA and the Family Fitness Center have introductory programs in place to get people on track to meeting their fitness needs by helping them to set realistic goals for themselves.
"As far as tips I would give people would be to set small goals that they can reach on the way to meeting their big goals so that they can see improvement," Lott said. "I tell people to work out at least three times per week and then they can increase that to five times per week when they are ready.
"They also need to realize they won't see results overnight and that by working out frequently it will become a healthy habit and in turn change their lifestyle to a more healthy lifestyle."
One of the biggest problems many people have in starting a new fitness regime is they try to do too much too soon, said John Coplin, personal trainer and fitness instructor at the Family Fitness Center in Parkersburg.
Overdoing it in the beginning of a fitness regime can result in soreness which might deter some people from continuing.
"Many people will get discouraged, because they take on too much," he said.
Coplin said people need to start slowly working out two to three days a week, 30 to 45 minutes each.
"It really varies based on their condition," Coplin said of the weight and physical condition of the person involved, adding that some people may only be able to do 10 to 20 minutes in the beginning.
"People need to start slowly and build on that," Coplin said.
Once people establish a routine, it is easier to follow through with it.
"If they can keep it up for a month that converts that into a habit," Coplin said.
Early January is when most fitness centers see an increase in new members with a mix of both young and old.
"A lot of places are offering discounts for new members," Lott said.
Both the Family Fitness Center and the YMCA offer orientation programs and planning sessions to help people determine what they want to accomplish.
"We work with them so we can deter them from going crazy," Coplin said.
Walking is usually a good starting exercise for many people, he said of building a cardiovascular base. Once that is established, many people will move on to weights.
Lott said many people are intimidated by the exercise machines because they don't know how to use them. The YMCA holds orientations, many one-on-one, to teach them how to use the equipment.
The YMCA also has a 12-week FitStart program where a trainer will meet with an individual on a regular basis and helps guide them through a starting fitness program, Lott said.
In addition to exercise, people need to make other changes in their lives to help maximize their fitness goals, including eating healthier.
"There are a lot of people who want to work out, but they do not want to change their diets," Lott said.
Once starting a fitness regiment, some people become complacent, doing the same thing each time for the same amount of time.
"People get comfortable," Coplin said.
Once someone gets to a 30-minute plateau, they need to increase their time to 45 minutes, increase their exertion level, include more inclines and change speeds if they are walking/running or riding a bike. They also need to change machines regularly.
"They need to keep challenging themselves and change it up," Coplin said. "Interval training burns more fat."
Having a friend or a group of like-minded people to work out with helps keep many on-track, Lott said.
"If possible find a workout partner so that they can motivate each other and hold each other accountable for maintaining their workout routine," he said. "A friend will help hold you accountable and help you stick with it."
