Sensible Workouts with Big Results
by Nan Kappeler (topic expert: fitness)

It's nearly impossible to avoid newspaper headlines and television ads about miracle fitness routines and weight loss pills. These glamorous advertisements are often quite convincing, with medical professionals backing up the claims of "melting fat" and "washboard abs" in just days. So-called weight loss experts and insanely thin celebrity's routinely taut magic fitness equipment that promise to "reduce your waistline in just minutes."

Even though we realize these headlines are come-on's, we go for the sale, usually because many of us have failed so many times trying to adhere to a regular fitness regimen.

Many experts agree that these so-called fad diets can work for the short-term, but are simply unrealistic for long-term success. Consuming six-small meals becomes too time-consuming and performing two sit-ups daily on the special stomach machine doesn't produce six-pack abs. Slowly, the plan is deviated from, and months later, the inches and pounds have returned, with the scale tipping slightly higher and clothes fitting a little snugger.

For the best chance of staying fit year-round, instead of just for the first month of the New Year, think about keeping your fitness routine simple and sensible. Committing to several hours of exercise every day for a month may be attainable, but not realistic year-around . Understanding your time constraints and making a workout schedule that makes sense will help you achieve peak fitness levels and attain long-term goals.

No Excuses About Time

Time is the number one reason why adults say they cannot commit to a consistent exercise routine. True, we are all very busy, but choosing simple exercises, such as yoga or walking, and performing them for one hour several times a week is a very small time commitment.

At the request of fellow co-workers to work off some calories and stretch at lunch-time, Newport Beach, Calif. assistant city manager Dave Kiff, organized a lunch-time yoga class. Kiff, an Ironman triathlete and yoga enthusiast agreed to lead the class twice a week at a nearby community center.

In the past 18-months, the class has regularly attracted several dozen people and an additional evening class is now held. Kiff attributes the success of the class to the no-cost price and close proximity (5-minutes) from city hall.

Develop a Plan

Decide at the beginning of each week on your exercise schedule. Try to make the time consistent each day. Regularly attend the Tuesday/Thursday lunch-time yoga class. Wake-up early on Wednesday's for an hour walk before work. Consider outdoor activities such as walking that can save travel time. Add hills and stairs to add extra strength and cardiovascular benefits.

Make the commitment simple and attainable. Start out with 2-3 days per week of exercise, and increase if time permits. Some weeks it may be easy to add an extra day of exercise, other weeks may seem like a struggle to make two classes.

Prepare for Exericse

Be prepared for the type of exercise you are performing. Pack workout clothes the night before work. Purchase clothing that will enhance your workout experience. Wearing old cotton tee-shirts is great for cleaning out the garage, but not efficient in absorbing sweat or keeping you warm in chilly weather. Look for exercise wear that is made with cooling material. Check out Walkstyles fitness clothing, made specifically for walking.

Think ahead of time about food. Stock your refrigerator with lots of vegetables, fruits and foods with protein and lower-carbohydrates so you won't be tempted to binge on high-fat foods. Many stores have single pack foods such as nuts and oatmeal. I use these in a hurry, but caution, that many pre-packaged foods are higher in sugar and sodium.

Keep it Simple-Work Your Whole Body

Choose activities that will give you a total body workout. Incorporate strength and cardiovascular exercise into each session. While walking, find stairs that you can climb several times, to increase lower body strength and endurance. If available, perform step-ups in sets of ten, adding higher and lower stairs. On a bench, do several sets of push-ups to increase upper body strength. Making your workout time sensible is easy by remembering to include a variety of exercises that can be done close to home or work.

In addition to making the commitment, creating a plan, being prepared to workout and keeping your program simple, setting goals can also encourage on-going activity. To that end, WalkStyles Platinum members can use the easy, online goal-setting tools to help them achieve their targets. Changing a dull routine into a workout with goals will give you glamorous results year-round.