It’s that time of the year when we all make new fitness resolutions. We make physical fitness plans to get into or back in shape, whether it may be a New Years’ resolution, restarting after a lay off due to work, health issues, or even if you are starting for the very first time.
Salonpas sat down with Wellness Warrior, Mak Takano, a professional Physical Fitness Trainer who trains professional athletes, Hollywood actors and clients from all walks of life with different physical needs, to learn his advise to get fit in 2018: Takano shares seven key pieces of advice to achieve your healthiest body:
1) Health condition is of utmost importance. Please make sure that you are healthy enough to be able to do the activity or activities that you choose. For example, if you have a heart condition you do need to consult with your doctor to make sure you can do the physical activity you want to.
2) Age appropriate exercise is very important. This means that if you are in your 40’s or 50s or more, you should not be doing fitness activities that are for 20’s or 30’s. You may eventually be able to work up to that level, but that is to be determined at a much later time.
3) Level of your current physical fitness condition must be honest and realistic. Before starting back into any sort of physical activity you should be honest with your current level of physical fitness and not where you were five years ago or even a year ago. If you are not currently doing any physical activity at this current time your body will have de-conditioned and you need to work up gradually.
4) Customize your training activity to suit your goals & life style. Select the right training activity and training program by doing proper research at a local gym, studio or online(a lot of good information can be found online, especially on fitness). Whether it may be circuit training, TRX, yoga or just some walking around your block at home or work.
5) Make a goal and stay with it! Please don’t be discouraged even if the work-outs or the classes are too difficult and hard for you in the beginning. There is nothing wrong to stop in between for a water break or two to get your breath back and even to go at a slower pace. You can even do 30 min instead of an hour class or doing just one set of circuit training program instead of two or three sets. Don’t start with something that may be too difficult for you in the beginning.
6) Motivation is important to keep your training routine consistent. But, sometimes you have the burning desire to get into shape, but you have no motivation or lost on how to begin. For those that need that extra push or initial guidance, I would suggest to invest and hire a good Private Trainer for a few sessions to get you going. Just do your research before selecting a Trainer for yourself by checking his or her qualifications, as they should have at least completed certification courses such as National Academy of Sports Medicine (NASM), American College of Sports Medicine (ACSM), American Council on Exercise (ACE), International Sports Sciences Association (ISSA) or National Strength & Conditioning Association (NSCA). Or, if they have a College or University degree in the health and fitness field. In most cases, I would stick with Private Trainers with education and experience in the field.
If you prefer classes, select a class that you think you would most enjoy and benefit from, that way you will be motivated to be there on the specified days and times of the class. Selecting the right class might be trial and error, and most gym’s or studio’s will allow you to do trial classes. This way you can find the one you like most, seeing others do it might not be the same as actually attending and doing the class.
7) Eat Healthy! Eating the right healthy foods and drinking water is a must and it goes hand in hand with your new fitness resolution! If you are not currently eating fresh vegetables and some fruits in your diet, this will be a start.
Start now and no more excuses! Be proactive when your desire is there to get back into shape. If the gym or studio options does not work for you for any reason or if you feel you are too out of shape or not at a mental state to walk into one. I have an immediate solution for you, please just start by walking around your block at home or lunchtime at work. Just make sure you fix the days and times e.g. Mondays, Wednesdays & Fridays at 7am before going to work or at lunchtimes at work, so that you do it as a commitment. Even, making some effort to walk stairs instead of elevators. It all counts!
I am a firm believer in the Physical Fitness Training Principle called KISS, which is translated to “Keep it Simple Stupid!” I interpret that to keeping your physical activities very simple, safe and basic, especially as you restart or start something for the first time.