Shedding winter pounds this spring

By Bryan Foti
Springtime in the North Country is the best time of the year because it is not cold anymore! When spring time hits you can find people out and about in the community. Some people are out to enjoy the company of others. Some, however, feel it is a time to start getting in shape so they can look and feel good about themselves.
Patti Warner who is a trainer at the Plattsburgh YMCA says that after the New Year and when spring begins is when you see the most people coming to the gym trying to get back into shape.
“It is a great thing that people are coming in and trying to get in good shape.” Warner says.
However when people first start they may work out too hard.
“People get out and the first thing they see is people running. So they think they should start running, however they don’t realize that the runners have been running all year long. So when they go for a run they over exert themselves.” Warner says.
She suggests that people trying to get back into shape should start slow and easy. They should start at a comfortable intensity level that they can complete. She then suggests that people should set goals by asking the question “what do I want to achieve?” Weather its being able to walk and breathe easy on vacation or getting a six pack in the abdomen region.
Warner says “Goals are great because it shows that you are dedicated and willing to take the steps necessary to achieve what you want.”
Matthew Salvatore is the head of the Plattsburgh State Fitness Center has more to add on goals.
He says, “Written work out plans are a great way for people to start. You make a personal contract with yourself and the plan is visible so you can keep track of the progress you are making and benchmarking where you are.”
Salvatore also agrees with Waner about people starting out too quickly. He thinks people should start out moderately and go up in increments that make it progressive for the person doing the exercise.
He says “The initial conditioning phase is very important for people starting out. If they go too quickly they will have set backs like injuries or just getting frustrated thinking they can’t do it.”
Salvatore feels the right way for people to do this is to warm up properly, stretch. If people want to lift weights, he suggests to start out at a weight that they can repeat several times that will not make the person too sore. Jogging or walking short distances is another good way to start. He thinks that rest periods are very important in the beginning because the body is not used to going through all the rigorous activity that people are putting it through.
Some people think that working out can be very time consuming and that the only way to get into tip top shape is to be in the gym for three or four hours a day.
That is not true Salvatore says “you can get done two exercises of aerobic activity, weight lifting which fulfills your anaerobic activity, a stretch and a cool down period in 45 minutes to an hour and 15 minutes.”
Injuries and setbacks can be a big concern to people when they first start trying to get back into shape. So how can you prevent injuries?
Jason Patcher is the head athletic trainer for Plattsburgh State. There are numerous ways to prevent injuries.
“To avoid injury warm up properly, get a good stretch, don’t over train, and hydrate really well. Water is the best. Make sure you cool down and make sure your posture is very good because if it is not it can lead to unnecessary injuries like tendinitis.”
Patcher agrees with the trainers that people starting to get back into shape sometimes overdo it and this can lead to muscle pulls or injuries that could have easily been prevented.
“The best way for them to start off is to write down goals and come up with a plan with a trainer that helps them achieve them” Patcher says.
People who smoke that want to get back into shape are in already in a tough spot.
Patcher says “smoking gives poor benefits it clogs arteries, you lose breathe quicker which makes you have to rest to regain your breathe therefore you are resting to breathe. Also smoking can hinder your nutritional intake.”
Exercise and fitness is a great way to start getting back in shape but what most people don’t realize is that there is another step involved in getting into a healthy body. That step is nutrition and eating right.
Jenna Jones a nutritionist for Cornell Cooperative Extension thinks that nutrition goes hand and hand with exercise. She notices the same problem that people have with eating as they do when they first start to exercise.
“People tend to go out and make drastic changes in their eating habits; I am a firm believer in making one small change at a time” Jones says.
She gives an example if a person normally drinks two sodas during the day. They should cut down to one when they first start trying to have correct nutrition. Jones says that most people need to consume more fruits and vegetables in their diet; the main reason is that fruits and vegetables contain fiber.
“Fiber makes the person feel fuller and will help lower cholesterol and it will regulate your bowel movements.”
Jones suggests that people visit the website mypyramid.gov because it gives good nutritional tips on what to eat depending on your age. She thinks it also has some good menu choices on it.
People who have diabetes can back into shape too. Jones thinks that there is not much of a difference between a diabetic person and a regular person trying to eat correctly.
“Personally I feel if everyone followed a diabetic diet everyone would be in better shape because you have to consume less sugar and have smaller portions.” She then goes on to say “diabetics think they can’t have sugars; they can but they can’t have a ton of them.”
Jones has an opinion dietary supplements that can help lower your cholesterol.
“I’m not against them, but you can’t just take a pill and think you will be ok. You have to be active as well. People are naïve when it comes to medicine. If you take a pill and continue to practice a poor lifestyle, you will see no results. It is like a team effort you have to do it together.”
Susannah LeVon is a nutrition expert at Plattsburgh State and before that worked many years at CVPH Medical Center in Plattsburgh. LeVon agrees with what Jones says.
“Proper nutrition is very important no matter how old you are” LeVon says. She then goes on to say “people are missing fruits and vegetables from their diet and they should consume at least five to nine servings a day.”
Whole grains are important for proper nutrition LeVon says. Examples of whole grains are wheat, oats, brown rice, barley and popcorn.
“I have a saying; make half your grains whole. People should look for them on the labels of boxes; for example, not all wheat bread is made from whole wheat.
LaVon thinks people starting out should focus on what they should be eating more of rather then what they should be cutting back on. She feels that people should hydrate properly with water and try to stay away from sugary drinks. Finally feels that people starting out should go slow and take it one step at a time because it is a step by step process.
Warner says “fitness and nutrition go hand and hand. You have to do both in order to achieve that goal that you want.”