Make us your home page
Instagram

Today’s top headlines delivered to you daily.

(View our Privacy Policy)

A new year means a new commitment to exercise

’Tis the time of year when many of us attempt to stir up some motivation to make healthy changes in our lifestyle. Usually, losing weight and becoming more fit are near the top of the wish list. While motivation may help jump-start you toward a good beginning, you will definitely need a hefty dose of patience and commitment to journey onward. So many good intentions begin to fall apart after six to 12 weeks. Studies have shown many who drop out were doing too much too soon instead of building up gradually.

Tips to help commit

Recognize your excuses: Ask yourself why you are avoiding exercise. Excuse No. 1 is time. Solution: Break up exercise into 10-minute segments, aiming for 30 minutes by the end of the day.

• Learn on the job: If you are new to the fitness field, it would help to know not only how, but why you are doing certain exercises. And, for safety and maximum effectiveness, learn proper form from the beginning. Solution: Some gyms offer free orientations. Or you can contact a certified personal trainer.

• Make it non-negotiable: Because consistency is the key to successful results, give exercise permission to join your everyday routine. Solution: Schedule exercise on the calendar just as you would other commitments. If you miss an "exercise appointment," schedule a makeup.

• Enjoy variety: It's easy to become bored by repeating the same exercises over and over. If you get burned out so will your commitment. Your body will hit a plateau if you always do the same exercises and it adapts to them. Solution: Change your workout routine every four to six weeks by changing the order or intensity of the exercise, introducing new movements and mixing aerobic and strength conditioning into an interval workout.

Check with your doctor before starting a new exercise program. Sally Anderson is happy to hear from readers but can't respond to individual inquiries. Reach her at slafit@tampabay.rr.com.

Three versions of a pushup

Pushups are a compound movement that strengthens chest and backs, arms, shoulders and core. Perform one to three sets of eight to 16 repetitions.

m Wall Pushup (good for those unable to go to the floor): Standing about 3 feet in front of a wall, extend arms, placing palms against wall, slightly wider than shoulders. Contracting abdominals and tucking buttocks under will help to support upper body. Lean into wall without arching back or locking knees, feet flat on floor. Push off wall until arms are straight with elbows slightly bent.

m Traditional Pushup: On floor, place hands slightly wider than shoulders. Balance on hands and toes, while keeping body in a straight line from head to toe. Contracting abdominals will keep back from sagging. Bend elbows, lowering chest toward floor, then push back up to original position. To modify, perform with bent knees.

. Stability Ball Pushup (advanced pushup): Kneel on floor, behind ball. Roll over ball, walking hands forward on floor. Place hands a little wider than shoulders, with ankles on top of ball. To make easier, move ball until it is under hips or upper thighs. Continue as you would with a traditional pushup.

A new year means a new commitment to exercise 01/20/14 [Last modified: Monday, January 20, 2014 6:05pm]
Photo reprints | Article reprints

© 2017 Tampa Bay Times

    

Join the discussion: Click to view comments, add yours

Loading...
  1. Minors also a training ground for umpires with big-league dreams

    The Heater

    Umpire Tom Fornarola, 23, left, and Taylor Payne, 24, facing, talk before the start of the Gulf Coast League game between the New York Yankees and the Detroit Tigers at the Tigertown complex in Lakeland, Fla. on Wednesday, July 5, 2017.
  2. In Florida, nation's only lightning center closes after DARPA cuts funding (w/video)

    Environment

    University of Florida professor Martin Uman usually spends much of this summer at an old Army base about an hour northeast of Gainesville, shooting rockets at thunderclouds, then measuring the bright flashes of lightning that followed.

    Rocket-and-wire triggered lightning at the University of Florida's International Center for Lightning Research and Testing, which recently lost federal funding. A rocket trailing a grounded wire is launched toward an active thunderstorm at the ICLRT. One launch is from a tower, one from ground. When the wire is about as high as the Empire State Building, lightning is induced to strike the top of the wire, much as it strikes tall objects like the ESB. Interestingly, the cloud charge source is about 3 miles high, so a 300 yard-long wire can cause a 3 mile or more long lightning.  After that, there are several normal tortuous strokes ( downward leaders from the cloud charge/upward return strokes) which can be seen as the wind blows the individual strokes to the right. The time between strokes is about 50 thousands of a second. Between some strokes, continuing current can be seen. Continuing current is what generally starts forest fires. [Photo by Dr. Dustin Hill]
  3. Editorial: Reasonable clarity on gambling in Florida

    Editorials

    Gambling expansion strategies — and misfires — are nearly an annual ritual in Florida. There were the eight counties that voted to allow slot machines but were blocked by the Florida Supreme Court. There was the governor's $3 billion deal with the Seminole Tribe in 2015 that was never approved by the …

    Gov. Rick Scott agreed to a much simpler deal with the Seminole Tribe that embraces the status quo instead of expansion. And that’s a good thing.
  4. Amid U.S. real estate buying binge by foreign investors, Florida remains first choice

    Real Estate

    Foreign investment in U.S. residential real estate recently skyrocketed to a new high with nearly half of all foreign sales happening in Florida, California and Texas.

    A National Association of Realtors annual survey found record volume and activity by foreign buyers of U.S. real estate. Florida had the highest foreign investment activity, followed by California and Texas. [National Association of Realtors]
  5. Editorial: Hillsborough smartly embraces diversion program for youths

    Editorials

    Children who commit minor crimes can pay for their mistakes for a lifetime — losing a chance to attend college, join the military or obtain credit and a good job. That is unjust to the individuals and a burdensome cost to society, and Hillsborough County is taking the right new approach by giving some juveniles a …

    Hillsborough State Attorney Andrew Warren has announced an agreement between law enforcement agencies and the courts that will allow first-time offenders who commit nonviolent crimes as juveniles to be issued civil citations rather than face an arrest and prosecution.