2008 Fitness Resolutions

By Erica K. Perkins, Fitness Director, University of Virginia

To get the best results from your workouts in 2008, take a look at your fitness program and see if you are consistently addressing all five components of fitness each week:

• Cardiovascular endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition

If you are missing one or more of these components, then adding the missing elements should be your New Year's resolution.

If you're just starting an exercise program, your initial focus should be on cardiovascular fitness. At a minimum, you should move continuously for 20 to 30 minutes five times a week, breaking a sweat each time you exercise. You might choose a brisk walk or riding an exercise bike - the best type of activity is the one you enjoy most, and the best time to do it is when you can fit it in. There is no magic type or time for cardiovascular activities - the important thing is to make them part of your daily routine.

Your next priority should be building muscular strength and endurance. After age 20, you can lose up to 2 pounds of muscle each year if the tissue is not stimulated. To prevent muscle loss, resistance training at least twice a week for all major muscle groups is recommended. When beginning a resistance-training program, seek the advice of a certified exercise specialist to ensure that you know proper form and alignment while tailoring your workout plan based on any injuries or medical concerns you may have. Resistance training doesn't have to take a long time; it just needs to be done consistently and properly.

As part of the natural aging process and compounded by lifestyle factors, our muscles can become short and tight. To maintain a full range of motion around each of our joints, we should perform flexibility exercises such as stretching. Like resistance training, flexibility needs to be addressed at least twice a week for all major muscle groups. This can be done after a workout when the muscles are warmest, or through a stretching class such as introductory yoga. Consult with an exercise specialist to determine the best program or class for you.

The other component of fitness is body composition.  Body composition is your ratio between fat mass and muscle mass. Minimizing fat buildup is key to preventing heart and other diseases. Cardiovascular exercise is best for burning off existing fat, but to prevent additional fat from developing, you may need to examine your diet. You may want to consult with a registered dietician to help you get on the right track.

To get healthier, address one component at a time and make each resolution specific, measurable, action oriented, realistic and timed. Planning, patience and perseverance are the keys to success in fitness. Results are not always immediately apparent when you look in the mirror, but the changes to your body can add years to your life.