By Jonathon Stavres PhD, ACSM-EP-C
There is no question that the first month of the New Year is every fitness center’s favorite time of the year. That is the month where most people make their New Year’s resolution to get back in shape.
Researchers Stevenson et.al (2013) examined 148 participants (100 female) and found that weight and blood pressure both significantly increased between mid-November and early January. This is just one piece of evidence in a long supported notion that many individuals gain significant weight during the traditional holiday break. This weight gain is not just a product of overeating, but also of more time spent sedentary. Toning back down your appetite might just be one part of a comprehensive plan to get yourself back on track and shed the extra pounds.
But what happens a month or two later when you fall off the wagon? The very first step in this process is to get refocused.
The stages of change model include five main steps designed to help someone move from sedentary to active but also to help one get back on track as many times as needed.
These steps are:
Precontemplation phase-
is one in which a person doesn't even consider that they may want to begin exercising. Considering that you are reading a fitness blog, you very likely don't fit into that category!
Contemplation phase-
in this phase, we are inactive but want to change that. The contemplation phase is the phase that someone is in when they first enter the fitness center, which quickly transitions into the preparation phase when they schedule their first exercise session. This is the first big step in getting yourself back on track. Once you have made the decision to reactivate yourself, it is time to move into the action phase.
Action phase–
this is the phase where we get to the fitness center or the track and begin our routine. This is also where a lot of people struggle when returning to, or beginning exercise. To be successful in the action phase, your return to exercise needs to be enjoyable.
Exercise shouldn't be work, but fun. In fact, a study by Kuroda et.al (2012) found that in a survey of 385 adults those who enjoyed exercise the most were in the maintenance stage of exercise.
Maintenance phase
is defined by staying active and maintaining an exercise regimen for six months or more. In stark contrast to the “no pain no gain” proverb, evidence suggests that making exercise fun and enjoyable can better help you return to regular exercise. With that said, find something active that you enjoy, and begin doing it. Whether it is intense enough to burn enough calories, in the beginning, may not be as important as it being something you can continue doing, and eventually progress from.
*For more examples of other variations/exercises look under Multimedia-VDF Exercise Tips
**Consult with a physician and/or medical healthcare provider before starting any exercise regimen
Article’s Resources
Kuroda, Y., Sato, Y., Ishizaka, Y., Yamakado, M.,& Yamaguchi, N. (2012). Exercise motivation, self-efficacy, and enjoyment as indicators of adult exercise behavior among the transtheoretical model stages. Global Health Promotion, 19(1), 14-22. doi: 10.1177.1757975911423073
Stevenson, J. L., Krishnan, S., Stoner, M. A., Goktas, Z., & Cooper, J. A. (2013). Effects of exercise during the holiday season on changes in body weight, body composition and blood pressure. European Journal of Clinical Nutrition, 67(9), 944-949. doi: 10.1038/ejcn.2013.98
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