New Year, New You!

  • Published
  • By Col. Michael Panarisi
  • Air Armament Center Safety Office
EGLIN AIR FORCE BASE, Fla. --  I'm hearing there is a remote possibility not everyone conquered the munchies over the holidays, and my suggestion of just running a marathon on Christmas Day to make up for it might not have universal appeal. So for those who didn't holler "yahoo!" when they jumped on the scale for the first time in 2010, let's strategize a bit on the road ahead.

First and foremost, let's not get in a hurry. Setbacks are the enemy, and we can't let our fresh enthusiasm lead us into an injury. I'm not talking about an ankle sprain or a pulled muscle, I'm talking about anything that will generate a nagging pain and slow us down.

If you are re-starting a workout regimen after a month-long layoff, ease back in. Hit the gym twice on the first week, and be deliberate and methodical. Back off the resistance. Ramp it the next week, and then on week three, resume your daily routine.

You aren't wasting your time, you are preserving your ability to stay in this fight for the rest of the year. If you are essentially starting over, "period one" of our phased routine is the way to go. The high rep, low weight approach will prep your muscles, tendons, and blood vessels for the challenges ahead.

If you "feel" like you worked out the day prior, that's enough of a signal. If you find yourself reaching for a pain reliever, you've done too much.

Next, consider my plea to seek out professional advice and a tailored program. The "pros" will build a goals-focused routine, and take into consideration any limitations you might already face. Bad back? Knee pain? Shoulder ache? These guys have work arounds and it's likely many nagging issues will resolve with regular workouts and a targeted strength building campaign. We can all benefit from a fresh look at the techniques on the menu. Proper positioning, adjustments, and careful execution are the secret.

Finally, commit. Make your health the priority. So many of the chronic ailments are preventable with a dedicated fitness program, and the minutes you spend in the gym will add years to your life, and improve the quality of those years. Along the way, you will have more energy, improve your concentration, sleep better, and enjoy the feeling of accomplishment as you attain and set new goals.

Lastly, try something new. We often get into a rut, and forget a portfolio of activities is one of the best ways to keep our motivation up and further reduce injury risk. Here's one - take a group class at least once a week. There are so many to choose from. There's just something special about working out among friends. I truly appreciate the serenity of a solo run in the woods, and if that's your "relief valve," I applaud that, but give a group class a chance.