Back Talk: Spring-Cleaning Your Workout Routine

KARL SCHWARTZ, D.C.

Now that spring is officially here, I want to address a subject that may not seem very timely: New Year’s Resolutions. Did you know that research shows that 95% of New Year’s Resolutions are fitness related, but after just three months, only 10% of people think their resolution will last? In this, the fourth month of the year, here’s some tips to keep you motivated – or jumpstart a fitness plan you may have given up on.

First and foremost, don’t give up! The most important action you can take is to do something - anything - to move towards your goal. You are only a failure if you give up! Given that we are only four months into the year, our annual goals are all still certainly attainable. The first step is simply to take one small action towards your goal. One of my major goals this year is muscle building (resistance training). For me, my first step was simply walking into the gym and taking my first class. I started with very low weights. I expected to be very sore the next day but to my surprise I was not! Completing one class was the fire that ignited my motivation to continue to look forward to my next workout.

Second, progress at small, steady increments. I started with a guided weight-sculpting class and I used extremely light weights. I felt so good after the workout, my self-motivation was improved. This inspired me to continue, be consistent and continue to progress. I have been back to the gym for one week and already I feel an improvement in my muscle tone. Know that you are never too old to improve your muscle building and strength. Remember Jack Lalanne? An early pioneer in fitness, he exercised daily and was able to achieve feats of strength that men half his age could not. Improved muscular tone improves balance and gait, which is pertinent especially with seniors.

Third, start slowly with less frequency. Don’t go all-in training seven days a week; that’s a set up for failure. I started with three routines per week; two were classes led by an instructor and the last one was using individual weights in a circuit. Diversify class type so you don’t get bored. As you complete each week, you can always add more varied classes.

In summary, before you give up on your annual fitness goals, remember, it is definitely not too late to restart and attain your annual health goals. Begin with mild difficulty and frequency and ramp up slowly, vary your workouts every quarter, and before you know it, you will be moving quickly and seriously towards attaining your yearly health goals!

DR. KARL SCHWARTZ is a graduate of Life University in Marietta, Georgia; he has been practicing chiropractic in Tucker for twenty-one years and a resident here for fifteen years. His office specializes in preventing sports injuries and maximizing performance by analyzing posture, weight bearing, and gait. If you have a question you would like addressed in a future column, please email karlschwartzdc@gmail.com. Note “Back Talk” in the subject line.