Written by Marta Wein, B.A., BSc., HK
Several times a year Fitness Centers see a spike in memberships: after the new year, the beginning of summer and the end of summer. With each influx, staff at these facilities are faced with fresh and eager faces wanting to get results quickly. Unfortunately these individuals can just as quickly become an unfortunate negative gym statistic.
Commitment to a new routine is tough work and too often individuals find themselves in over their heads and soon the strong motivation you had only a few weeks ago has faded to a faint whisper, only to be drowned out by the many demands you already face in your day. Don’t lose hope. I can guarantee you that you will never succeed if you don’t try. Making sure you know what you are getting into is key, but don’t forget that the most important step is the first.
Whether you are new or a veteran of the ‘on again/off again’ gym relationship cycle, this 3 part series will provide a few things you should remember when you start your gym adventure:
1) It’s a lifelong process
If I could come up with a quick fix to attaining the ‘perfect summer ready body’ or ‘big muscles and rock hard abs’ I would be retiring on my own private island. Let’s just say there is no real quick fix. There are a few individuals who are gifted with not only great genes but also strong determination and will power. They can often seem as though they have the ‘magic’ solution to obtaining the ‘perfect body’, however, even those individuals have to put in work. If you desire changes that will stay with you for a lifetime you have to recognize that quick fixes can lead to a relapse into old habits just as quick. Nowhere is this more evident than in individuals struggling to lose weight:
“We all want immediate gratification when it comes to losing weight and research has shown that the quick fix is not the way to go if you want to keep it off,” says Carol Dombrow, Registered Dietitian. “Fad diets tend to eliminate certain essential and nutritional food groups such as fat or carbohydrates. The bottom line is that fad diets don’t work in the long term. People can’t keep them up forever and the weight tends to come back. More importantly, there is little research about the long-term health effects of fad diets,” (Heart and Stroke Foundation).
To prevent these relapses learn to take it slow. ‘One step at a time’ might sound like a cliché, but it works. A slip or lapse might occur but that is ok as long as you work to prevent it from growing into a relapse. As someone embarking on a “fitness journey” you need to find a routine that is manageable for you in the long term. This routine is also not set in stone, so try to be a little flexible with what you demand of yourself. Reevaluate your goals and your routine on a regular basis to make sure that you can continue to maintain your progress. An “all or nothing” approach will not get you very far and will only lead to burnout.
Our health is found on a spectrum. Where you find yourself on this spectrum is partially up to your genetics and partially up to you and your health habits. The key is to stay on the spectrum’s positive side for as long as possible.
As gym owners, managers, trainers and staff we want to see you return regularly and we want to help you reach your goals, just make sure that the reality of what is ahead of you doesn’t stop you from walking in through our doors.
2) Proper form is the key to longevity and success
Now that you’ve made the choice that you want to be in this for the long haul make sure to take steps to ensure your body will follow suit. Our body will often move in ways that seem to be the most efficient but due to our individual physical histories (injuries & biomechanics) this perceived efficiency is actually detrimental in the long run. So, take the time to learn things properly. In particular the movements that are most often performed poorly or without enough preparation are also often referred to as the basic/fundamental movements such as squats, deadlifts, bench press, pull ups, and push-ups but there is nothing basic about them! These movements require the entire body to be a well-organized and coordinated ‘machine’.
Technique is paramount and plays a huge role in not only how heavy some of these lifts can be performed but also how safe they are for an individual. I am a huge proponent of these movements and believe that everyone should learn how to do them properly. How ‘safe’ these exercises are for an individual is dependent upon that individual, so be smart and take the time and effort required to learn how to exercise properly and you will happily do so for a long time to come.
Stay tuned for Part 2 of this 3 Part saga next week!
