Learn how to keep your shoulders healthy in Mike’s article, “Graceful Shoulder Aging”. Jeff Tirrell gives some practical advice on how to train, and Mike explains the importance of changing your fitness routine.
Learn how some simple exercises can reduce or prevent lower back pain in Mike O’Hara’s article “Daily Lower Back Pain Meditation”. Jeff Tirrell explains the importance of working with a qualified trainer in a small group. Do you know the five fitness numbers everyone should know?
Mike O’Hara gives tips for aging gracefully and staying fit in his article, The Five Don’ts of Sustainable Fitness. Learn the importance of increasing mobility and stability in order to get stronger, and discover how a simple test that measures how well you get up from the floor can tell a lot about whether or not your fitness program is working.
To combat the effects of aging, consistent exercise is key. Mike O’Hara discusses the benefits of fitness and gives tips on starting and continuing a program of exercise for life in his article, The Three Do’s of Sustainable Fitness. Jeff Tirrell of Fenton Fitness gives nutrition tips for athletes and Mike’s exercise for better posture and more efficient movement is the bird dog.
Fitness Success Secrets
WSJ and My Fitness Success Suggestions
A member at the gym brought in this *article from the May 20, 2017 issue of the Wall Street Journal. The article had some good tips on exercise compliance but fell short in other areas. Take the time to read my suggestions. These habits have been time tested, proven winners in multiple studies on real world people who were successful in making fitness a lifelong habit.
Get Some Help.
Numerous studies have shown that individuals that seek the assistance of a personal trainer or fitness coach are more successful in long term exercises compliance. The guidance from a fitness expert improves motivation, goal attainment and is more time efficient. Scientific understanding of fitness and the best training practices have changed dramatically in the last fifteen years, and your knowledge is probably behind the times. A good coach will temper your “beginner’s enthusiasm” and make it less likely you will over train and/or injure yourself. A professional helps you reach goals despite physical limitations or prior fitness challenges.
Personal Performance Evaluations.
In school, you have tests to see if you are gaining knowledge and ready to advance in a specific subject. The same should be true of your training program. The minimal requirement is a Functional Movement Screen. This simple test can prevent 90% of the fitness related injuries we see in the physical therapy clinic. Keep a record of relevant performance evaluations—a good trainer can help you with this. Your initial successes with exercise will come in the form of better strength, mobility, and work capacity. An ongoing record of “fitness victories” strongly reinforces the exercise habit.
Have Reasonable Goals.
The infomercials for fitness products promise big changes in extremely short periods of time. Television shows document massive fat loss in a single month. The healthiest changes in body composition occur slowly and steadily. Make those body composition goals, but also make performance goals such as being able to perform a pullup, twenty lunges, or a full pain free squat. I can think of no better goals than being able to eliminate blood pressure medication, normalize blood sugar levels, or decrease the use of anti-inflammatory medications.
Place Your Exercise Session At the Beginning Of the Day.
The University of Michigan department of psychology found that individuals that are successful with long-term exercise compliance train in the morning before other aspects of life have a chance to interfere. Consistency is King–an exercise plan will never work if you are not able to maintain a schedule. The most consistent attendance happens when gym members train in the mornings.
Michael S. O’Hara, PT, OCS, CSCS
*Wall Street Journal, May 20, 2017, Rachel Bachman, Five Secrets for Steadier Workouts