Get fit and stay motivated

  • Published
  • By Lisa Plaquet
  • Little Rock Air Force Base Fitness Center, certified personal trainer
LITTLE ROCK AIR FORCE BASE, Ark. --  Having to meet the criteria of the new Air Force fitness program is a prime motivator for Airmen all over the world to make physical activity a priority in their lives. The military knows the importance of keeping its members in great physical condition. This is one reason why some units on base allow its Airmen time for fitness training during regular duty hours. Spreading this motivation to family members, retirees and civilians may be a little more challenging as they try to balance their time between work, children and other priorities. For any of these groups, building and sticking with a regular fitness program is vital in achieving total physical wellness. Finding the time and motivation may seem impossible, but the following tips can help individuals get fit and stay motivated:

Understand the benefits. Weight loss and increased self esteem may be two of the most obvious benefits of exercising, but there are actually dozens of benefits associated with exercising regularly. These include increasing heart volume and lung capacity, decreasing resting heart rate and anxiety and even preventing the onset of diabetes and some cancers. Overall wellness is a benefit that reaches far beyond looking good. Recognizing the benefits helps people get on a track toward being fit.

Make exercise a priority. Just like doctor's appointments, grocery shopping and soccer practice, exercise is a priority and must be scheduled and ranked high among daily activities.

Start with simple, attainable goals. People who make the mistake of setting their initial goals too high may feel frustrated if they don't accomplish those goals. Some will give up on exercise completely because they feel as if they've failed. It is best to begin with simpler goals, such as 30 minutes of exercise three days a week, then gradually increase the frequency and duration of sessions.

Mix cardio and strength training. Skipping strength training is a mistake a lot of exercisers make. Strength training leads to more muscle (less fat), and muscle burns more calories than fat. By making strength training a priority at least a couple of days each week, a person can greatly increase the number of calories they burn each time they workout.

Measure results, and don't focus only on the scales. People may not see a big change on the scales right away, especially if they're adding strength training to their plan. Since muscle weighs more than fat, the number on the scales may stay the same at first, but their body shape and measurements are changing for the better. Body measurements (e.g. chest, waist, hips), body fat percentage and event times (such as a 5K) are among measureable goals.

Exercise with a buddy, but only if they are serious about exercising. Having a workout partner holds a person accountable for exercising at specific times, which can be one of the best ways to keep on track. However, if gym buddies are consistently missing gym dates or making excuses, let them go and find someone who is serious.

Add variety to routines by finding new and exciting ways to workout. Not many people look forward to walking on a treadmill at four miles per hour at a zero percent incline for 60 minutes five days a week. Boredom is one of the primary reasons people quit their exercise program. If the idea of going for a workout is boring, then changes must be made. Playing racquetball or tennis, swimming, kayaking and running stadium stairs are just a few of the ways to add excitement to an otherwise boring cardio routine. Variety is also necessary to keeping your body guessing and in tiptop shape.

Keep a food journal. For individuals serious about losing weight, keeping a record of everything they eat and drink is the most important thing. Exercising is necessary, but it's not enough for losing weight. Weight loss requires changes in lifestyle as well as eating habits. Once everything is written down, it gives people a chance to see exactly what calories they consumed and make necessary changes. For more information on daily nutritional recommendations, visit www.mypyramid.gov.

Join a group fitness class. The base's fitness center offers a wide variety of classes (including Spin, Zumba and Judo) to fit most schedules. Stop by or call 987-3283 for a list of morning, afternoon and evening classes.

Hire a certified personal trainer. Trainers are available at the base's fitness center to motivate and hold people accountable for their workouts. In order to get people started and keep them on track, trainers create personalized exercise plans suited for individual needs. Anyone who wants to step up their exercise program or is not quite sure where to begin would benefit by using a trainer. Call the fitness center for more information on hiring a personal trainer. There are currently 5 certified personal trainers authorized at the fitness center.

The bottom line is that a person has to want to become fit. Even though it's not easy, it is worth every moment spent in the gym. Knowledge is one key, but determination is also vital in beginning and continuing on a regular fitness program, and that internal drive will launch them toward a healthier body.