Healthy tips to get you and that New Year’s resolution in motion
The REC Center offers several group fitness classes, like this senior cardio class.
Trista Thurston/Observer-Reporter
The EQT REC Center near Waynesburg
The EQT REC Center at EverGreene Technology Park in Franklin Township
The holidays have come and gone. With the arrival of a new year, many people like to start fresh with resolutions that better their lives.
According to a 2015 Nielson survey, the most common resolutions made during the New Year deal with getting in shape by exercising more and eating a healthier diet. Those Christmas holidays, which start with Thanksgiving and continue on through New Year’s Day, are the time of year when most people experience the greatest weight gain.
Weeks of over eating, especially sweets, can leave extra pounds on your torso. With temptations to overindulge greatly decreased with the end of the holiday season, many people find it easier to put a brake on their food cravings and deviation from their regular diets.
For those wanting advice on how to resist temptation and carry through with the goal of getting in better shape, Luke Lohr, group exercise trainer at the EQT Recreation Center in Waynesburg has some timely tips.
“When making a resolution, a lot of people set unrealistic goals such as vowing to lose 30 pounds in a month,” he said. “The better thing to do is to start small and try to lose, say, one pound per week. By setting large goals, you’ll often set yourself up for failure.”
As the days fly by, it’s important to track your progress. You might not notice day-to-day improvement, but over a longer period of time the results will become apparent if you keep daily records of changes in weight and stamina. Fitness technology has some helpful tools that include apps for measuring how many calories you consume in a day and how many calories you’ve burned during an exercise routine. Some even tell you when you’ve been sitting too long and that it’s time to start moving.
According to Lohr, people who want to lose weight sometimes try reducing their fluid intake. Not only can this lead to dehydration, but it will invariably lead to putting back on the lost weight once you rehydrate.
Cutting out sweets and getting more exercise are well known ways to get in better shape. Lohr suggests drinking more water instead of soda and sweet juices, which are full of sugar. He also suggests eliminating processed foods, especially those with additives, artificial sweeteners and sugars. In their place, substitute fresh vegetables and fruit.
When shopping, try to stay on the outer edges of the store where the fruits, vegetable and meat selections are displayed. A helpful hint to achieve a better diet goal is to make a resolution to eat three different vegetables or fruits each day.
“Avoid the center of the market, where you’ll find a concentration of processed foods,” Lohr said. “Getting in shape takes a lot of planning that includes buying healthier foods and picking the hours and days to exercise and sticking to them.”
For someone just starting out, he suggests exercising for one hour, three days a week. It’s important to choose exercises that get your heart beat up to increase circulation and blood flow. These workouts are also a great way to prepare you for more vigorous exercise, and they burn more calories. You can also explore exercise options that both help you lose weight as well as build muscle, if that’s your intended goal. For those wanting to increase bone density, lifting weights can be very beneficial.
“People are often intimidated by a gym,” Lohr said. “They don’t know what to do or how to exercise and try to do it on their own. People should ask questions of the staff or a personal trainer or even a friend they exercise with.”
A good way to stick to a regimen is to enroll in a group exercise class. They’re offered the same time and the same days of the week and you’ll be exercising with the same people.
“You’ll be held accountable for your progress by the people in the class or the friend you exercise with,” he said. “Other people in the class can help motivate you. The group experience can be more positive, upbeat and supportive than exercising alone.”
When exercising either alone or with a group, Lohr said it’s important to be mindful and focused.
“Try to avoid distractions like using your cell phone or going on social media between sets,” he said. “Focus on your form and set up before you start exercising by knowing how to position your body to do the exercises correctly.”
Being mindful also applies to good eating habits. Avoid watching television and talking on the cell phone when at table. Eat and chew your food slowly and focus on the experience of eating itself.
As the old saying goes “An ounce of prevention is worth a pound of cure.”
Next holiday season you might want to keep this in mind when heading to dinners and parties. Lohr said when you go to parties, allow yourself a few treats, but avoid binge eating and drinking.
“Try to go for the healthier options and be moderate and balanced,” he said. “And remember that self-control is best.”
The EQT Rec Center near Waynesburg offers both individual and group exercise routines. Offered both in the morning and evening, group exercise classes are held Monday through Saturday and are free to members. For information on the classes offered, call the rec center at 724-627-2739.