![Tracking your progress with a new fitness goal](https://www.uc.edu/news/articles/legacy/healthnews/2014/01/h23772/jcr:content/image.img.cq5dam.thumbnail.500.500.jpg/1534517895271.jpg)
HEALTH LINE: Make Your Fitness Resolutions into a Long-Term Change
CINCINNATIBy now, those with fitness-minded New Years resolutions may be seeing results from their new gym routineor they may have lost their enthusiasm and thought about quitting.
UC rehabilitation sciences assistant professor Dan Carl, PhD, said its a tricky time for new exercisers who started after the holidays.
"If youre starting a new fitness routine, dont be surprised if you hit a wall as your body adjusts to the workout, he says. "Many times, youll get a quick neural response to a new exercise that feels good, but then your muscles need to adjust. Expect that lullif it doesnt happen, youre the lucky one. But for everyone else, its normal.
He says with exercises that involve strength training, like weightlifting or kettlebell exercises, the movement will eventually feel easier.
But that doesnt mean youre progressing: "In your mind, it feels like youre doing more, but your body has just gotten used it to it. To avoid boredom setting in, mix it up: Try a new exercise or take a different class.
The main thing, he says, is that you keep moving.
"Make a routine, he says. "Try to work out at the same time every day or the same days every week. It makes it easier, and in six weeks, it will be part of your life. Youll feel like your day isnt complete until you exercise.
And if you can only squeeze in 15 minutes one daydont count it as a loss. Even a brief workout is beneficial, especially since it further ingrains the exercise habit into your lifestyle.
"I like to advise clients to identify an overall purpose and not always a specific goal, says Carl. "Its not about, I ran x number of miles today, but I ran healthier todayand Im healthier for that.
And finally, for those who fell off the resolution wagon early on in January, Carl has one simple tip: Get back on.
"It doesnt matter what you did or didnt do last week, he says, "just find a way to start again. You dont get anywhere until you take the first step.
Carl directs the undergraduate Health Sciences program at UC's College of Allied Health Sciences. For more information on physical therapy education at UC, visit cahs.uc.edu.
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