Our experts show you why there’s nothing to be afraid of when it comes to getting in shape this year.
By Bethany Lye -Health.com
Get ready to banish every one of your workout worries, because we’ve quizz
ed the pros and done all thehomework to ease your mind.
ed the pros and done all thehomework to ease your mind.Fear: If I lift weights, I’ll bulk up.
Fear not: Repeat after us: Testosterone plus weight lifting equals bulky muscles in men. Our chromosome difference and relatively low testosterone levels mean we aren’t destined to look like bodybuilders. In fact, weight lifting can actually help women slim down because muscle cells are smaller than fat cells. And even if you’re happy with your figure and strength level, you can improve your endurance by focusing on lower weights and higher reps. Chances are you’ll be singing the praises of bench presses in no time.
Fear: My schedule is crazy, and I’m afraid I won’t find (or make) the time to keep exercising.
Fear not: Exercise doesn’t have to be all or nothing; even a few minutes a day can make a difference. During a 12-week study at Cornell University, participants either did 5 minutes of sit-ups and leg exercises a day or remained sedentary. At the study’s end, the exercisers made major gains in ab strength and flexibility, and felt better about how they looked. So even if you can’t fit in a 30-minute session, taking the stairs or walking during lunch can help you reach your goals.
Fear: I don’t want to feel sore from a new exercise routine.
Fear not: Believe it or not, you don’t have to feel an after-workout burn for exercise to give you big benefits. According to the American Council on Exercise, muscles quickly adapt to intensity and are less likely to ache after the first time. Even better, your workout doesn’t have to be heavy-duty to do you good: The Surgeon General’s Report on Physical Activity and Health says just 30 minutes of light exercise a day can boost your muscles, brain, and immune system.
Fear: I won’t be able to keep up with my in-shape classmates.
Fear not: Take it slow. Look for newbie classes or ones for people who like slower exercise (water workouts are a good option), says Sharon Snyder, a plus-size triathlete and personal trainer who coaches women and men of all sizes. It’s also a good idea to pull the instructor aside before class to share your concerns and ask her to prep you on what to expect.
Fear: I don’t want to join a gym for a whole year. I’m afraid I won’t like it and will end up wasting my money.
Fear not: Choosing a gym shouldn’t be a blind-date experience, so shop around before signing on the dotted line. Take a tour, ask for a preview day pass, get a member’s opinion. Some gyms will even let you pay as you go, without a long-term contract. Want help to keep yourself motivated? Join with a friend or a relative and use her as an accountability partner, says Lea Stenerson Koons, a personal trainer who specializes in women’s fitness. Or sign up for a class: An instant troupe of workout buddies and a set exercise schedule can help ensure that you have many happy returns. What’s more, every New Year, many gyms roll out fantastic promotional deals—and who doesn’t love a good sale?
Fear: Too many mirrors!
Fear not: Take your workout outside, suggests Kathleen Martin Ginis, PhD, a professor of health and exercise psychology at McMaster University in Ontario. Not only will exercising outdoors ease your mind and help your body, but walking, biking, and running outside will have you using more muscles (thanks to uneven surfaces) and burning more calories (due to wind resistance). And if you absolutely can’t make it out of the gym or abandon your favorite body-sculpting class, pick a spot at the back of the room—away from the looking glass.
