Getting Fit

New Year’s resolutions tend to resolve around getting healthy. Whether that involves losing weight, starting an exercise program or eating better, all of these resolutions are valid changes to make. However, a lot of people give up on their resolution within a few weeks. (Actually, the most popular date for giving up on resolutions is January 18 for those interested) For those that are genuinely trying to get fit though, here are some steps and tips to get over the tricky first few weeks, where so many people fall off that bandwagon.

1. Warm-Up

We all know that warm-up is important. It’s been beaten into our heads since we’ve been young. However, not everyone understands why the warm-up is so critical and even fewer understand the proper technique. Firstly, a general warm-up of the tissues is recommended for about 5-10 minutes. This can include walking, slow jogging or even jumping jacks. You want to increase blood flow to your muscles and increase your heart rate. Next it is advised that you spend about 10 minutes doing stretching or range of motion exercises similar to the task you are about to perform. This “sports-specific” warm-up should be indicative of the activity and movements you are going to be doing. For example, if you are going to play soccer then sprinting or stop-start exercises would be recommended. You want to make sure your body is gradually warmed up. This will prevent injury and help with performance of the sport.

2. Learn the Proper Technique

If you are starting a new sport, a new workout or using a new machine, make sure you learn how to properly perform the task. Bad habits are hard to break and poor technique can lead to injury and poor results. Make sure that you are being assisted by a professional and build the right muscle memory from the beginning. Don’t worry about sounding “dumb”; think of the embarrassing injury story you’ll be avoiding.

3. Use the Right Equipment

Make sure you are using the right equopment for your size and ability. Whether this is safety equipment or new gym equipment, be careful to use it approprtiately to avoid injury. If you don’t know, ask.

4. Avoid Over-Training

Do NOT do too much, too fast. Motivation is high this time of year, that’s great. However, you want to make sure that your body is capable of the enthusiasm you are bestowing. Start with baby steps and work your way up slowly with both intensity and repetitions. The quickest way to fail at a resolution is to injure yourself. In order to create a maintainable workout regimen, start at a pace you know that you can keep. This will help your body to adapt and will prevent any discouraging pain. Take your rest days! Let your body recover.

5. Cool-down

Everybody now knows to warm-up before a workout. However, the cool-down is often neglected. At this point in the workout, it is crucial to give your body a chance to wind back down and try to cool off. Spend 15 minutes taking a walk or slow jog and stretch those muscles you just used. Static stretching is best to be done during the cool-down instead of the warm-up.

6. Drink Fluids

Make sure you drink plenty of fluids before, during and after physical activity. Despite the fact that it’s cold out, your body still needs to be rehydrated during the workout. Feeling thirsty is a sign that you are already dehydrating, and this can affect both energy level and physical function. Stay hydrated whether you feel thirsty or not.

7. Take Care of Your Body

Maintaining good muscle and joint range of motion will increase your athletic performance and can help prevent injuries. Joint restrictions and muscle tightness can alter your technique, which can lead to painful sprains and strains. If you do get injured or experience pain that lasts longer than the usual post-workout soreness, see your chiropractor! Treating injuries quickly helps with healing time and can prevent worsening of the problem.

References

Canadian Chiropractic Association. 2013. http://www.chiropracticcanada.ca/en-us/backs-and-health/back-care-tips/at-play/fit-tips.aspx