It's time to get moving!

Four weeks and counting!

 

We’re on the countdown now to the Race for the Cure. Are you ready? If not, there’s still time to get in shape for the 5K.

 

 Each week we offer you tips on getting started on an exercise program, whether you’re a novice or you just need a push to get back into it. We recruited some local fitness experts to help.

Week 4: Get motivated

 

Getting into the habit of exercising is like getting into the habit of anything new: do it regularly and it becomes part of your daily routine.

 

 

John Augustyniak, assistant training manager at Gold's Gym, says you should aim for 30 minutes of exercise a day. Formerly with the Navy, he is used to a strict exercise regimen. And although he doesn't expect us all to adopt boot camp tactics, there are other ways to get motivated, he says.

 

 

* Set yourself goals - and not just the big ones. If you're planning on running the 5K Race for the Cure, walk to start with, then work up to walking and jogging, and then finally jogging alone. Setting mini goals means you're less likely to fail. 



 

* Do it with friends. Buddy systems are great when it comes to exercise, says John. "People have someone to lean on." And you're less likely to break an exercise date with a friend than with yourself. They also work well when trying to change your diet. Instead of reaching for a treat, make a deal with yourself that you'll pick up the phone and catch up with a friend - someone who's sympathetic to the changes you're making.



* Having friends and family members who are supportive is crucial. It's hard to exercise or change your diet when there are people who may sabotage your efforts.

 

 

John (above) also adds this important tip: 

 

* Stretch before you get active, to avoid injury - particularly if it's early in the morning and you haven't been awake for very long. Here are some suggested stretches.

 

 

Don't forget that everyone registered for the Race on March 25 qualifies for our FREE Race Training Series, offering good health and training tips at Reid Park.  

 

Sign up now for the 14th Annual Southern Arizona Race for the Cure.

 

 

 Week 3: It's all about the core

 

Jose Contreras, Ultra Body Fitness director, offers this advice for men and women age 18 to 55:

 * Work out 3 to 5 times a week

* Begin with a 10-minute cardiovascular warm-up workout on the recumbent bike, treadmill or elliptical

  * Then start with a basic core circuit. Do not rest between exercises. Begin with a Plank. Lying on stomach, prop body off floor using forearms and toes. Try and hold for at least one minute and build up strength. Then reach out and touch an object with one arm while supporting yourself with your other arm. Then repeat on the other side. Do a minimum of 10 touches per hand.

  

* Go straight into flutter kicks. Lying on your back, kick your legs like scissors close to the floor.

 

* Now do basic crunches where your shoulders and scapulas come off the ground toward the the ceiling. Do between 8 and 10 reps.

  

See Jose put KOLD News 13's Kayna Whitworth through some core exercises.

 

Week 2: John Augustyniak, assistant training manager at Gold's Gym, tells you how to prepare for that harsh Southern Arizona climate. John is certified with the National Academy of Sports Medicine.

  Week 1: First off, says John Augustyniak, do a little self-assessment

* What are your capabilities? And what are your risks? Consider your family history and your own history. If necessary, get clearance from a doctor before starting. But know that whatever shape you’re in, you can do some sort of workout, even if it’s walking that 5K at a leisurely pace.

* What are your time restraints? Are you working 10-hour days? Do you have to work nights? Are you a stay-at-home parent? Find what slot in the day, and what length of time, works for you. It may be a half hour every lunch hour or an hour early in the morning before the kids waken. You may only be able to find the time on weekends. Once you’ve realized your ideal time slot, make an appointment with yourself (better still, with some friends too) and stick to it.

* Choose exercise you love. Turn the daily dog walk you adore into a workout. Dust off the bike you used to love riding. Resurrect the dancer in you by joining a Zumba class. Or try something completely different. Whatever you choose, it’s important you enjoy it so you keep that date with yourself to keep coming back to it. Need ideas? Click here for some suggested classes.

* 30 minutes of some sort of exercise - walking the dog, cycling etc - is the minimum recommendation for good health and wellness. Anyone who isn't active should start very slowly and increase time and distance gradually.