By: Jon Osumi

What better time to try something new than at the beginning of the New Year?  Starting a new fitness program can seem like an insurmountable task at first glance.  The best way to start is to have an overall goal, but within that end, many individual mini goals that are within reach.  Well-being is a lot like building a house:  start with a foundation, build the rough structure, and maintain. 

            For those new to exercise, a good foundation is developing the ability to sustain activity for a minimum of 20 minutes (regardless of intensity).  Beginning with a walking regimen is usually familiar and safe.  Twenty continuous minutes can seem like a long time, so start with intervals:  walking briskly for 1 minute, and then walking slowly for 2 minutes can be a starting interval pattern for the 20 minutes.  In successive weeks, you can walk briskly for 2 minutes, and then slow for 2 minutes.  Then briskly 3 minutes, slow 2 minutes, etc.  Continue this pattern (for several weeks) until you have yourself walking for the entire 20 minutes at the same pace.

            With your foundation in place, now the focus can move to building the structure of your fitness program.  Walking will always be a part of this program, now we want to add strength training.  Start by picking one exercise for the legs (leg press, squat, wall slides, etc), one pulling exercise, one pushing exercise, and one abdominal exercise.  Work toward completing all 4 exercises (1 set of 15 repetitions each), with perfect form at a light to moderate weight with only 60 seconds rest between.  The strength portion can be done after your walking, or on alternate days of your walking.  Exercises/sets can be added to your strength routine as your strength/endurance improves.

            The most important habits are being formed as you build your foundation and rough structure:  consistency and discipline.  Starting small allows the body to adapt to the added activity while minimizing the amount of discomfort.  Maintenance is simply the will power to stay with it.  Exercise should have the same importance in your life as brushing your teeth.  One of the most common errors in starting a new fitness program is trying to accomplish too much at once.  Each focused mini goal attained along the way strengthens the entire structure little by little!

Jon Osumi

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