FILE PHOTOS For many, the new year represents a chance to turn over a new leaf, leaving behind undesirable habits to form new, better ones.
Perhaps the most popular New Year’s resolution is to lose weight or become more physically fit. But as scores of people who have made such vows could attest, sometimes the best-intentioned goals fall to the wayside.
While no quick fix exists — despite the bevy of “magic” pills and other products with false promises — experts in the field have an understanding of what determines success or failure in the pursuit of physical fitness.
“I think the person who is unrealistic is the person who’s going to quit,” said Dr. Felicia Stoler, a registered dietitian, exercise physiologist and member of the New Jersey Council on Physical Fitness and Sports.
Resolving to lose too much weight too quickly or to go from a couch potato to a contestant on “American Ninja Warrior” are both recipes for burnout, according to experts.
Maryanne Carroll teaches an aerobics class at the South Brunswick Senior Center on Dec. 29. She has been teaching fitness at the facility for 17 years. JOVELLE TAMAYO Greg LeBlanc, a professor in the Department of Health, Physical Education, Recreation and Dance at Middlesex County College, agreed. “You have to pick something that you know you’re going to do,” he said of setting fitness goals. “Choose something that’s realistic.”
The inactive person who makes a plan to wake up at dawn and run every day is likely to fail, LeBlanc said.
With the minimum recommendations for aerobic exercise from the American College of Sports Medicine set at 20 minutes, three times per week, it shouldn’t be difficult to work in some sort of activity, he said. “That’s an hour out of your week,” LeBlanc said, adding that even splitting exercise into three sessions of 10 minutes each in the morning, afternoon and evening could be beneficial. “It all counts in the long run.”
With new, often arduous and costly workout trends emerging all the time, some people forget about perhaps the simplest exercise: walking.
“Even just 30 minutes a day can make a significant difference in your life,” Stoler said, stressing the importance of finding a reasonable starting point for exercise. “Just like you learn to walk — you didn’t start off sprinting.”
Despite their popularity, boot camp workouts, CrossFit and barre fitness are geared toward more advanced trainers, she said.
“I don’t think those are always safe for people who have otherwise been sedentary,” Stoler said.
And although it may be tempting to go full-speed ahead into a workout regimen to make up for lost time, those who do so may end up further back than where they started. According to Stoler, injuries can result from doing too much too quickly.
Even for those who can handle a more rigorous workout, LeBlanc cautions against over-exercising. Anything more than an hour of aerobic training in any one session can burn muscle instead of fat, he said, adding that it’s better to do some weight training along with a cardiovascular workout.
“Everybody wants a quick fix,” LeBlanc said. “If people don’t see results right away … they give up.”
But even before the number on the scale begins to change, those who exercise are reaping less visible benefits.
“Everyone’s just focused on losing weight,” LeBlanc said, pointing out that regulated blood sugar and blood pressure, lowered stress, and improved brain power and sleep are just a few of the other boons of physical activity.
While it’s well-known that exercise helps one to look and feel better, the benefits don’t seem to help in making it any less tedious for those who struggle to make exercise a part of their lives.
“I feel like there is no excuse,” Stoler said.
She pointed out that New Jersey has “amazing” parks that offer activities even in the winter, such as sledding at Holmdel Park or renting cross-country skis at Thompson Park in Lincroft, she said.
“And all the county parks have fitness trails,” Stoler added. “Those are fun to do, and that’s something the whole family can do.”
Walking the boardwalk or taking advantage of local malls’ early opening hours in winter to accommodate walkers are two other options, she said.
For some people, however, the problem is not what to do, but when to do it. LeBlanc and Stoler both said exercise must be scheduled just like any other important activity.
According to John Douress, regional manager of Retro Fitness locations in Howell and Jackson, finding time for a workout routine is akin to sitting down with a financial advisor and learning where money is being squandered and how it could be used more effectively.
“You … realize that you do have three hours a week or four hours a week for yourself and your health,” he said.
Even those with a jam-packed schedule can squeeze in some movement.
“If you could take a five-minute walk every hour during an eight-hour day, you could accumulate 40 minutes of activity by the end of the day,” Stoler said.
While some are able to work in a workout on their own, others need the sense of commitment and accountability that comes with a gym membership.
“January is always a great month in the fitness industry,” Douress said, adding that the uptick comes not only in new memberships, but also in contracts with personal trainers and supplement sales as people embark on a healthier lifestyle. “If you’re spending money, you might as well follow through and utilize it.”
According to Douress, it’s difficult to pinpoint what makes some fledgling fitness fanatics stick with their goals while others peter out.
“The most important thing I can strongly suggest is when you join a gym, sign up with a personal trainer,” he said. “I guarantee if you make that commitment and you go with a personal trainer, you will not fail.”
Trainers are great for beginners who may not be familiar with equipment at the gym. They are also great for keeping clients accountable, Douress said, adding that they make calls to clients to check in.
Stoler said that as a registered dietitian and exercise physiologist, she is frustrated that New Jersey has no licensure for nutrition professionals or personal trainers.
“I always say ‘Buyer beware,’ ” she said.
LeBlanc said personal trainers can offer the necessary support and motivation for those who need a little push. A driven friend can serve the same purpose, he said.
“Everyone wants to take that pill and wake up tomorrow and lose 100 pounds,” Douress said. “It’s not out there.”
Even the intensive programs that yield dramatic weight loss shown on NBC’s “The Biggest Loser” are not really healthy, he said.
“The hardest part is taking that first step … walking through the door,” Douress said.
Once someone takes that first step at Retro, he said, the staff there will take care of him or her.
“We care about our members,” he said, adding that Retro memberships come with perks like the chance to win prizes for frequent visitors, fitness apps and partnerships with insurance companies that offer free gym memberships for those who work out regularly.
Still, some feel intimidated by gyms, assuming that everyone there is in tip-top shape.
“It’s not like the ’80s, when everyone was wearing Spandex and thongs,” Stoler said.
She added that those who don’t know how to use certain machines can simply ask for help or stick with the treadmill.
Douress said no one should feel daunted about walking into Retro Fitness.
“Our staff makes you comfortable,” he said. “We care about everybody, and we understand. And we know that it’s a constant struggle. We’re not here to judge; we’re here to help.”
Just as the path to fitness depends on the individual, so does the decision to forge on and stick with it when the going gets tough. Perhaps the pervasive Nike tagline says it best: “Just Do It.”
“Just look at the big picture,” LeBlanc said. “Down the line, if I do this, how am I going to be better off?”
Expert tips for keeping that fitness resolution
Distractions can help. Watching TV or listening to music while doing cardio workouts can make the time fly by.
Size matters. Switching to smaller plates and utensils can make smaller portions seem filling.
Budget bites. Placing one’s fork down on the table between bites slows eating and helps one to be more conscious of consumption.
Portions at parties. Load up one small plate with hors d’oeuvres, and don’t go back to the buffet.
Drinks can be a downfall. Alcoholic beverages, soft drinks and espresso drinks are often packed with calories.
Eat those veggies. Most people’s diets are lacking in vegetables, which are not only nutritious, but also a potent tool for weight loss.
Take advantage of technology. Activity trackers, apps and pedometers offer ways to stay accountable.
Don’t fall for fads. Diets that promise fast results don’t provide lasting benefits and can even be dangerous.
Start small, but start somewhere. Even a few minutes of activity can make a big difference over time.