Other Tips

Choose a Personal Trainer

• A personal trainer should be certified from a nationally recognized organization such as the American Council on Exercise (largest non-profit fitness-certifying organization in the world). Physicians who specialize in sports medicine are highly qualified to help you exercise the right way.
• Physical therapists are also qualified to design an exercise program for people with conditions affecting their muscles and skeletal systems or nervous system conditions affecting their muscles.
• Cardiologist (physician specializing in heart health) can advise you on how to improve your heart through endurance exercise.
• Orthopedic doctors can help you understand how to prevent injuries to your muscles, bones and other structures.
• Many hospitals and health plans have wellness centers that offer exercise programs taught by fitness instructors.
• If you do consult a fitness instructor, ask for his or her credentials, ask for references, make sure the trainer has liability insurance and provides business policies in writing such as cancellation and billing policies. Look for a trainer who is able to assist you with your special needs such as a health problem or old injury. Find out what the trainer charges. Decide if this is someone you can work with. Consider such things as willingness to accommodate your schedule, easy to talk to, and interest in your fitness needs and wants.

Choose the Right Group Fitness Instructor

• Choose an instructor who is certified.
• Make sure the emphasis is on personal accomplishments not creating a competitive environment.
• Select a good teacher.
• Be sure you have fun.
• Ask friends you trust for recommendations.
• Try it before you buy it. Ask to attend one session before you make a financial commitment to participant.

Choose a Health Club

• Location: Is it at a convenient location to your home or work?
• Classes: Offers classes at a time of day that fits your schedule.
• Staff: Personal trainers and group fitness instructors should be certified. Are staff members courteous and helpful?
• Hours: Make sure your club is open when you plan to go. Then visit the club at the times you intend to work out. Check whether the club is too crowded or if there are long lines for equipment at that time.
• Payments: Find a payment schedule that meets your budget needs, and take advantage of sign-up specials. Be clear on what the membership fee is and what services are included.
• Reputation: Before you join, talk to members about their experiences with the club.
• Try it before you buy it. Pay attention to details. How clean is the facility? Is the music too loud? Is most of the equipment in working order? Are new members provided with a club orientation and instruction on how to use the equipment?

Choose an Exercise Video

• Exercise videos are a great way to exercise if you prefer to exercise in the comfort of your home. They are inexpensive compared to a health club. There are a variety of exercise videos. They offer you privacy if you are uncomfortable exercising in front of others especially if you are overweight, out of shape or uncoordinated. Videos are useful if you are too shy to use a health club or you can’t afford to use one. You may have time constraints due to busy home and work life. If you live in a rural area, you may not have a health club. Bad weather, darkness or safety are not a concern when you use an exercise video.
• Ask yourself if you are a “video person.” If the outdoors or exercising with real people is important to motivating you then a video is not for you. However, if you need variety or want an option when the weather is bad or just want to exercise in your pajamas and shoes, then an exercise video will be the perfect mode of exercise for you.
• Talk to others. One of the best ways to find a good video is to talk to others who share your fitness level and goals.
• Check out reviews. Complete Guide to Exercise Videos actually has reviewers do the workouts before writing their reviews. Call (800) 433-6769 for a free catalog. In addition, log onto http://www.videofitness.com for reviews and online chats and bulletin boards about different videos on the market.
• Keep goals in perspective. Find a video your friends like. See if the store or library will let you preview it before you buy it or preview your friend’s copy. Look for ratings that say at what level it is such as beginners, low-impact (exercises used to tone the muscles) or advanced. Choosing a video at the wrong level will lead to frustration and result in your not using it.
• Find an inspiring instructor. The instructor should be certified, experienced, and stress warm-ups and cool-downs in the workout. Avoid videos that have a celebrity as the selling point. Also, look for an instructor that includes alternatives to the main program if it is too difficult for you. These are referred to as “modifications.”
• Focus on content. Make sure the setting, length, and music style appeals to you.
• Strike a balance. If video exercising works for you, over time begin to work towards building a collection of videos that fosters balance and overall conditioning. This includes aerobics, strength and stretching. There are a wide variety of exercise videos to choose from such as walking, dance, bench or step, martial arts, yoga, strength training, and other forms of exercise.

Move More at Work

• Stretch: Stretch in you chair or standing up.
• Yogacize: Take a yoga break.
• Strength training: Store can of soup, resistance band or small hand weights in you desk. Do a few sets between calls or meetings.
• Do some quick cardio: Take a break and climb the stairs or take a brisk walk at lunch time.
• Lift and rotate: Try some simple leg lifts, rotate foot in round circles and reverse direction. Do the same with your arms.
• Breathe and meditate: Close and rest your eyes while breathing deeply, meditating for five minutes or picturing yourself in a favorite place, like the beach or mountains.

Move More When Traveling

• Plan ahead. Call the hotel or place you will be staying to see if there is a pool, exercise room, or health club.
• Pack a swimsuit and walking shoes and clothes.
• Bring an exercise video if there is a VCR or DVD available that you can bring to your room.
• Bring a resistance band or jump rope.
• Follow an exercise program on the television.
• Crank up the radio and dance to your favorite music.
• Practice yoga.
• Bring a list of exercises to remind you of the types of exercises you can do without any equipment.
• Determine a walking path around the hotel or a mall where you can walk.