Fitness Tips: Choosing the Best Exercise for You - Toronto NewsFIX

1Dec

Our increasing knowledge about exercise, coupled with creative exercise programming, means there are more ways than ever to get in shape. For some people, this is enticing news. For others, it’s frightening.

With all the choices, how can you choose a program that suits you? When you’re beginning to think about starting regular exercise, it helps to group your options into three major categories: exercising in your home, exercising outdoors and exercising in an organized program or at a fitness center.

Fitness Tips: Choosing the Best Exercise for You

Stay at Home

If you’re the type of person who enjoys privacy, a quiet environment and the comfort of your own living room, then working out at home may be the right choice. This option requires the most self-discipline because home is full of distractions. Know yourself: Are you really going to get up at 7 a.m. and walk on your treadmill or pop in a fitness video? Do you feel confident you can design a program for yourself?

More costly. The type of exercise you can do at home depends on what you want to do, where you want to do it and how much money you want to invest. Treadmills and exercise bikes are wonderful options if you have the room, the budget and the discipline to use them for more than just a clothes hanger. A quality treadmill will cost at least $1,500; bikes begin at about $500. Steer clear of gadgets that seem too good to be true — they are. And try out the equipment in the store or showroom. It needs to feel sturdy and comfortable, and it must be easy to operate. Investigate service warranties and short-term leasing options.

Less costly. On the less costly side are step aerobics equipment, dumbbells, jump ropes and fitness videos. Consider the space you plan to use before investing in any of these. Is the flooring suited to performing low-impact or high-impact aerobics? Is the room well-ventilated? Does the ceiling provide enough clearance for reaching your arms over your head, turning a rope or stepping on an 8- or 12-inch platform? Are you in an apartment where neighbors might be disturbed by your activity? Vibration is also a consideration — I thought my living room would make a perfect place to do step aerobics until I caused an earthquake near the entertainment center, toppling tapes, videos and knickknacks.

Personal training. Personal trainers are a wonderful luxury, at home or in a fitness club. Depending on your knowledge of fitness, motivation and budget, you may need a trainer simply to map out a program and check up on you quarterly, or you may need a trainer twice a week, every week.

The cost for a personal trainer depends on your location. In New York City, for instance, trainers usually charge about $75 per session. Trainers in less competitive markets may charge about $30 for a session. The best way to find a good one is to ask people you know for recommendations; failing that, you can call a fitness center and ask if any of their trainers provide in-home services. A number of organizations provide certification programs for personal trainers. The most widely recognized and respected come from the American College of Sports Medicine (ACSM), the American Council on Exercise (ACE), the National Academy of Sports Medicine (NASM), the National Strength and Conditioning Association (NSCA) and the Aerobics and Fitness Association of America (AFAA).

Finding a trainer whose personality and fitness philosophy fit your own is essential. Interview the trainers and try a session before committing to a longer term contract. And inquire about trainer liability insurance — good trainers will have it.

Go Outside

The outdoors provides a great means of escape, and the variety of activities you can do outside helps keep boredom at bay. You can jog, hike, ride a bike, skate or swim. You can jump rope or go cross-country skiing. You can do tai chi or yoga, either in a class or by yourself. You can try interval training: combining periods of intense activity with rest periods of slower activity.

And not many forms of exercise can compete with walking — you can do it almost anywhere, change your route to keep yourself interested and include some hills to vary the intensity of your workout. Plus, it’s inexpensive, after you pay for a good pair of shoes.

But exercising outdoors also means you have to consider the weather. While a brisk walk on a beautiful spring day can give you an energy boost, exercising in very warm, very humid or very cold environments can place great demands on the body, and in extreme conditions can be dangerous. Gear becomes increasingly important, beginning with proper footwear and continuing through the layers of synthetic clothing (avoid cotton, which gets cold when it gets wet) you’ll need for a winter workout.

And, if you’re not the most dedicated fitness buff, weather can give you an excuse, too: Why go outside for a walk when it’s raining, or warm, or windy? Outdoor exercise may work best for you if you live in a temperate climate and if you enjoy being outside so much that only extreme conditions keep you indoors.

Join a Club

Health clubs, fitness centers and organized programs provide a wide variety of workout choices. If you enjoy an energetic, supervised and sometimes social environment, a fitness center may be the answer for you.

Choosing a health club requires some research. Here are some guidelines to help.

Check the environment. First, look for a club that’s close to home or work — a location that’s convenient is vital. Investigate your prospective club and note how you feel inside its walls. Are you comfortable? Lost? Intimidated? Insulted? If that’s how you feel today, you won’t feel much differently tomorrow.

See for yourself. Visit the club at the time of day you’re most likely to use it. Note how long it took you to get there, how busy the club is, if there is a wait to use the equipment and whether the staff is available to assist you and monitor members. Ask about staff qualifications and the services included in the membership fee. If you have children, don’t forget to ask about day-care provisions. If you have any orthopedic or other medical conditions that require special care, find out if the facility and staff are equipped to assist you.

Be thorough. Check out the locker rooms, showers and bathrooms. Introduce yourself to members, and ask them how they like the club. Look at the classes that are offered, and don’t forget to ask if additional fees or reservations are required. If you are interested primarily in classes, visit the club when classes are scheduled. Take a class before joining, and ask how often the class schedule is changed.

Some clubs offer complimentary week-long passes. Take advantage of that.

Research payment arrangements. When joining, look for the best offer. Most clubs offer incentives, although the more reputable ones may not. In most states, the law provides you with three days to cancel the agreement and receive a full refund, so take your agreement home and read it carefully.

Many clubs offer payment via a monthly deduction from your checking account or a charge to your credit card. Make sure you understand these clauses before signing on the dotted line. What you may think is a monthly membership could be a yearly commitment paid monthly. If you have a choice between a credit card or checking account deduction, opt for a credit card deduction. It provides you with more protection in case of fraud or error.

Check out other programs. If a full-blown fitness club doesn’t seem right for you, check for local fitness programs in your newspaper, at the library or on the town or city hall bulletin boards. Look in the Yellow Pages of the phone book under “exercise,” “fitness” or “dance” listings. Contact the YMCA, YWCA or Jewish Community Center in your area for a program brochure. Hospitals may offer more supervised programs for individuals with special needs or health considerations. Your local American Heart Association chapter may also know of some programs.

Ideally, combining fitness at home, outdoors and at a club will provide you with enough options to keep exercise fresh and always available. Whichever options work for you, remember that consistency is the key to fitness success.