With fall officially underway I guess it’s time for me to stop using hot weather as an excuse for not exercising. And I don’t like it one bit.
I had an appointment with my doctor last week and, as usual, I tried to explain away all my problems.
Did I gain a couple of pounds? Yes!
Has my blood sugar been at the suggested levels? No!
You get the picture. I want to do better, but my willful, childish side balks at following any kind of program or rules.
With those issues in mind, I started thinking about getting back to exercising at home and the equipment that goes along with it. If you are like me, you have always wished you could find a quick fix in regards to weight loss and exercise. Sadly, I know that there really is no pill, machine or gadget that will give us the results we want overnight.
I receive a daily email from the SparkPeople website, and a recent article, “10 Signs a Fitness Gadget Is a Gimmick: Questions to Ask Yourself to Avoid a Scam,” caught my eye. The article was designed to help us separate the real fitness tools from the get-fit-quick scams by answering these 10 questions.
Does it sound too good to be true? Marketing geniuses know how to advertise products using fitness models to make us want to look just like them.
Does it target just one body part? Spot reduction does not work. It might strengthen and tone a body part, but you won’t go from a size 12 to a 2 overnight.
Does it fail to mention diet or nutrition? Your diet needs to be in line with your goals.
Is it really different? Infomercials can make the old and tired sound new and exciting. It’s called marketing.
Are the dramatic results what interest me? Remind yourself that buying the product won’t help. Using a truly beneficial product regularly - along with a healthy diet - will.
Is the creator of the product qualified? Such people ought to be educated, with relevant degrees, and mention their qualifications. And be wary if a celebrity or model is promoting the product.
Will it be too hard or easy for me to use? Be realistic.
Do the testimonials come from paid actors? Pay close attention to the small print at the bottom of the TV screen. Section 5 of the Federal Trade Commission code of regulations requires ads to tell you if they are using paid actors in a dramatization.
Does it have many negative reviews online? If you see nothing but negative comments, you’re probably better off without it.
Do you have to have it right now? Give it some time and thought. Some ideas look better at 3 a.m. than they do in the daylight.
If we do decide we’re not going to fall into the gimmicky gadget trap, what do we really need for a worthwhile home workout?
I reached out to Russell Hill, manager of the UAMS Fitness Center, for help. He listed his five signs that a fitness gadget is probably a gimmick, and they lined up with the SparkPeople article’s Nos. 1, 2, 5, 8 and 9.
I then asked what basic gear we can use to get a fitness routine started.
Hill’s list:
A stability ball. They’re great for crunches, pushups and dumbbell exercises. Using them also helps improve core endurance and balance.
Hand weights. Sometimes we buy dumbbells that are too light and end up with a bunch just lying around waiting to stub our toe on. Look for adjustable versions. They’re space-efficient and less expensive. They come in more resistance levels than exercise bands.
Exercise mat. They help make floor exercise more comfortable and safe.
Pull-up bar. Some of us may never reach that level, but it’s an advanced piece you won’t advance past, Hillsays.
A structured exercise program. Have a plan. You are less likely to exercise if you do not have one. You can hire a degreed, nationally certified trainer to design a program to fit your needs, goals, time commitment and current level of conditioning. Hill says that this will ensure that you bypass months of trial and error, going straight to what works for you.
OK. So how do we choose our gear?
Don’t get carried away, he says. If you have comfortable clothes and a body, you have enough to get started.
However, once you have a program in hand, start out by getting just the bare necessities. Go through your exercise routine a few times before you decide what to buy. The equipment listed earlier is versatile enough to do just about anything you want. Anything else, Hill says, is just fluff.
If you decided to buy something large like a treadmill, elliptical or home gym, he recommends you try before you buy. Get it from an established business. Ask about warranty work and who provides it, and trip charges. He suggests that large purchases be made from a fitness speciality store that provides service without outsourcing.
Plan and anticipate progress. Adjustable dumbbells that can go from 30 to 50 pounds may seem a bit much, but believe that you will improve and it will happen.
Although exercising at home can be convenient and rewarding, it often requires more dedication than going to a fitness center. There are distractions and it’s easy to lose focus if you are not dedicated to your program. Hill offers factors to consider regarding the basics of exercising at home:
Set aside a certain time to exercise. Whether it’s Monday, Wednesday and Friday at 6 a.m., or every day at 6 p.m., it’s a necessity to schedule your training time. Don’t let other things interfere if possible.
Set realistic goals. Think about what it is you want to accomplish and remember that we don’t get out of shape overnight so we’re not going to get in shape overnight.
Well, pooey!
Your exercise program should reflect realistic fitness goals. Printing out a generic plan from a website might be OK for some people, but if you have a weak lower back, bad knee or achy shoulder, elbow or neck, your program needs to take those things into consideration. That’s where a certified trainer can help.
Get an accountability partner. Have a friend, spouse or workout buddy to hold you accountable. We can all use this type of help sooner or later, Hill says.
Email me at: [email protected]
ActiveStyle, Pages 26 on 09/23/2013