Steps to Re-Shaping Yourself
1-19-2007
Tired after chasing around the kids? Out of breath after climbing a few steps? These may be signs that you need to re-shape yourself. With a few simple steps you can be on the way to re-shaping yourself and making life’s physical activities a little easier.
The first step is to let go of any notions you have that getting in shape for the long haul can be done by simply popping a pill, going on a crash diet or strapping on a sauna suit. While all of these things may have short term effects, they are predominantly caffeine induced water loss and can actually be harmful, if not fatal—and the results are hard to maintain.
So what does fitness mean? It means carrying out a regular exercise program that follows the four components of health-related fitness as outlined by the ACSM: aerobic fitness, muscular fitness, flexibility, and body composition. While this does not have to be a grueling, painful process as stated earlier; it is not something achieved overnight. It is much like correct eating, a lifetime goal. Which means that although you should practice discipline, don’t get too upset or put off if you miss a day of exercise or have a cup too much of pasta. Any action towards the right direction in fitness is better than inaction.
First, start by assessing (or having a certified professional assess) your current fitness base line. If you are doing this yourself start with the Rockport 1 Mile Walk Test (time yourself walking 1 mile, at the end mark time and heart rate), the Push Up Test (count how many push-ups you can do until failure) and Finally the Sit ‘n Reach Test (place a yardstick between the legs, one hand on top of the other and gently reach forward. Take the average of 3 reaches) because body composition tests are not very accurate even with professional devices, try something like the Waist to Hip Ratio. If your local hospital has a pool and offers Hydrostatic Weighing, this is the most accurate way to gather body mass information if you are in need of it.
Next, devise a plan of action which includes the four components of fitness and set some realistic goals for yourself. An unrealistic goal would be to run a 4 minute mile within a month if you have never trained before, or losing 10 lbs in a month. Set goals that are challenging yet attainable and make sure to update them as you reach your goals. Remember that building life long healthy patterns and getting rid of old habits is the overall key to fitness. Try rewarding yourself with a new CD, a new pair or shoes, or a massage—don’t reach for the ice cream or cookies when you reach your goals!
Finally, check your progress. It takes an average of 6-8 weeks to see results with a new fitness program so don’t give up early because you think you aren’t achieving enough! The number one reason why fitness programs fail is that people have lofty expectations and give up too soon. Remember whether or not you see instant results on the outside, you are taking steps to re-shape your inside, and your quality of life. Instead of worrying about whether your old pants fit, focus on how many flights of steps you made it up without stopping, or how much easier it was to pickup the kiddo in your life.
Tips for successful re-shaping
· Cut out refined sugars. That means any sugar, not just high fructose corn syrup. Empty calories are empty calories!
· Reach for high fiber items: whole grain/ wheat pastas, whole wheat/ whole grain cereals, and whole grain/ wheat breads.
· Drink your Water!! Adults need half their body weight in fluid ounces of water each day.
· Increase the percentage of your calories that come from whole grains, fruits and vegetables.
· Decrease calories from fatty foods such as meat, butter and desserts.
· A well balanced diet does not require extra vitamins, protein shakes, amino acids, or other products. This is just business marketing at its finest—don’t fall prey to infomercials or fitness trainers at the gym trying to sell you things you don’t need.
· Consult your physician if you have any questions regarding health, or are taking medications, prior to starting a program.
· Monitor your heart rate. Maximum heart (220– Your Age) Your Lower Limit is (Max HR x 0.6) and your Upper Limit is (Max HR x 0.9). Exercise between these two.
· Always consult certified, licensed and trained professionals to help you with your diet, nutrition, health and fitness goals.
Information for this article was verified through: ACSM Fitness Book, 2nd Edition. Human Kinetics; Champaign, IL 1998.
