Don't start exercising without preparation
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If you're 21 years old or older and live a sedentary lifestyle, don't start any exercise regimen without first getting a doctor's approval. That's Step No. 1 of Scot Long's advice for getting off the couch and in shape.
"Adults should check with a physician first to rule out heart problems or anything that could impede the process," said Long, an exercise physiologist and kinesiology professor at Mississippi College. It's important the doctor is aware of any medications you're taking, too.
Long said his advice goes a step further than The American College of Sports Medicine, which recommends a physical clearance for men older than 45 and women 55 and older.
"If you've never been active before, get a physical first. Especially if you're overweight," he explains, "or are taking beta blockers, for instance. It's better to be safe rather than sorry."
After the doctor's green light, find a college-degreed exercise physiologist with certification in personal training and at least five years experience, Long stressed.
"It blows my mind the people who receive false, erroneous advice from someone without certification and a college degree in exercise physiology, exercise science or kinesiology. You must seek proper advice because we're all different."
Gordon Weir, an exercise physiologist of 32 years and head fitness director for Courthouse Racquet Clubs in the metro area, recommends choosing a personal trainer who is not only certified, but also affiliated with the National Organization for Competency Assurance, which sets high quality standards for certifying organizations.
Locating an exercise physiologist with personal training certification is not the task it used to be.
"Ten years ago, you couldn't find 10 people in Mississippi like that; now you can find hundreds," Long said. A good place to seek such a fitness expert is a wellness center, like Baptist Healthplex.
An exercise physiologist will assess your profile and create an exercise and nutrition regimen specifically tailored to your specific goals, but the next step may be the hardest to maintain: working out consistently at a gym or wellness center.
"Then, you'd better be ready to make a psychological and behavioral change," Long explained. "It's much more psychological than physical. It's just like brushing your teeth. You don't get excited to do it, but you do it. Even me. I don't have the time. I make the time."
Finding the time to work out may mean getting up an hour earlier, or using your lunch break, Long said. Exercising regularly should become a lifestyle change you adopt for the rest of your life, not just a quick fix to losing weight or getting toned.
Those who lack the discipline and motivation to exercise on their own benefit most from gym memberships and personal trainers, advised Weir, whose clients have included Hollywood actors and top bodybuilders. "It holds you accountable for being somewhere. Once you pay, you're invested and you're more likely to stick with it. You must put the same value into your body as you would a car. It's the most important asset you have."
Adults should incorporate cardio exercise (such as walking, biking, jogging or swimming) three to five times a week, 30 minutes to 60 minutes each, and strength training two to three times a week, Long said. Children also need an hour of physical activity seven days a week, he advised.
"You have to set goals and educate yourself on how to achieve those goals," said Weir. "Do something that you enjoy. But you need a combination program of weight training, cardio for the heart and diet. All three work hand in hand."
