Getting in Shape in 750 Words or So

by Donna Faria

The First 100 or So—Starting Out
Getting in shape takes an exercise program that includes workouts in five areas:

• Overall strength
• Core muscles
• Flexibility
• Balance
• Overall endurance

All these areas need attention, but where should you begin if you are starting anew? Or, if perhaps you just want to up the ante a little?

Tips
• Join a gym.There are sweet deals out there right now.
• Find a gym BFF (text talk for Best Friends Forever) to work out with.
• A trainer can help you get started.
• Or a friend who is into fitness can help.
• Or scour fitness magazines like Shape, Fitness, or Self and their Web sites for free help.
• Or sign up for a “fitness” challenge, such as a run, walk, or bike race.
• Get serious, but not too….
• It’s fun—regard it that way. Really. Sweating is good.

The 2nd 100—Overall Strength
Lift weights. Weight lifting makes you physically stronger, improves bone density, and helps you look “buff” (“fitness” talk for having a muscular body shape, says Wikipedia). Lifting weights changes the composition of your body, which means the ratio of fat to muscle shifts. The fat goes this way, the muscles go that way. You look fit and trim. Muscle burns more calories than fat, so you may even lose weight. Even if the needle on the scale doesn’t move, weight training tightens things up, so you lose inches.

The 3rd 100—Core Muscles
Yes, you have to do the dreaded ab work. Abs are your core muscles. They are so important, and there are a lot of them. A strong core means better posture—you’ll look taller and thinner! Try a bunch of different exercises instead of the same old boring crunches. The Web sites mentioned earlier highlight a lot of different ab exercises that are kind of fun.

The 4th 100—Flexibility and Balance
As we age, both of these diminish. Pilates and Yoga are great. They also build strength, so you’ll get two for the price of one. Who doesn’t love a bargain? Here’s another “two-fer”: strength training exercises on a ball, a Bosu disc, or balance discs.

You are now halfway fit. No kidding! That was easy . . .

The 5th 100: OVERALL ENDURANCE
This is cardio, or exercise that makes you sweat a lot and breathe really, really hard. Most of us have an aversion to it, but there’s no way around it. You can even learn to like it! How is that so? Your body produces natural “feel good” chemicals when you exercise hard. But be forewarned: The process takes a little while to kick in and be recognized.

Do interval training (alternating intense and moderate exercise) for one or more of your cardio sessions each week. Interval training is loathsome. It is hard. It hurts. But it is the best way to improve your fitness and build endurance. You also feel great afterward (can’t say you’ll feel good during, though). Check the magazine Web sites for a detailed explanation of interval training and workout plans.

The 6th 100—What’s Left? Nutrition!
Food is fuel. Think of food this way, and you will be much more careful about what you put in your mouth. If you think of every morsel of food as the input for maximum fitness output, you’ll clean up your act. You don’t have to be manic about it, but start paying attention and learning to recognize good “fuel” foods. You need carbohydrates (good ones), protein, and fat—every time you eat. Eating small meals more frequently is better than eating large meals less often.

The 7th 100+: Random Thoughts
Search Web sites for free help. Try Self magazine for their “Self Challenge.” This is a great way to begin. It’s very sensible and covers exercise and healthy eating. Also visit Shape and Fitness—they’re great sources of information. You can find free workouts and training tips on these sites.

Avoid injuries. Never increase speed, distance or intensity by more than 10% at a time, especially if you are just starting out! Injuries can take an eternity to heal and cause lost training time and frustration.

Buy the right “gear.” Spend wisely. Don’t pinch pennies on footwear. The right gear helps prevent injuries. Buying gear is addictive and somehow seems easier to justify when you actually use it! Tip: Aim to work out frequently enough that you wear out your gear and get to buy more!

Mix it up. Combine several moves into one exercise, to train multiple parts of your body at the same time. Example: Lift weights while standing on a Bosu ball or on balance discs. You get three results for the price of one: You're lifting weights, training your core, and working on balance all at the same time. And it’s more fun than doing any one of those activities by itself.

Try dancing! Step out and dance—Zumba (my personal favorite), jazzercise, belly dancing, hip hop, ballroom, ballet, country line, or whatever grabs you. Dancing will put a smile on your face!