Summer will be here before we know it, which means that now is the time to start getting in shape for bathing suit season. With our busy work and life schedules, it may seem difficult to make time to exercise, especially when the weather outside is anything but summer-like. Fortunately, the Boston area has a wealth of indoor exercise options, many of them taking place during the lunch hour. If you work in the State Transportation Building, you’re in luck – professional fitness trainers Bill Hoover and Steve Nobile hold a low-impact 45-minute power fitness class in your building every Monday, Wednesday, and Friday at 12:10 pm.
Bill and Steve’s class combines Body Pump, Pilates, and calisthenics to give you a total-body workout that will challenge you without leaving you too tired or sweaty to go back to work. If you have never worked out before, or are just hoping to get back into the swing of things, now is as good of a time as any to start. It takes a little work to become a regular exerciser, so here are some motivational tips from Bill to get you started:
• Identify what motivates you to exercise. If the camaraderie of a group helps get you on your feet, join an aerobic, dance, or karate class, or else find co-workers to walk or run with. If you prefer the pleasure of being alone with your thoughts, try walking on a treadmill, cycling, or swimming laps in a local pool.
• Set definite, attainable fitness goals. A short-term goal like wanting to cycle 10 miles this week is more likely to motivate you than thinking, “I really should get more exercise this week.” Keep in mind that unrealistic goals for exercise (such as excessive weight loss of more than 2 pounds a week) may leave you discouraged. Instead, try to focus on how you feel.
• Look at exercise as a reprieve from your daily responsibilities, rather than an obligation. If you think of working out as drudgery, you may grow to hate it – only to revert to your former sedentary lifestyle. Try getting your day off to a healthy start by walking, stretching, or doing calisthenics in the morning. This will help you avoid the excuses that mount during the day.
• Add variety. Try swimming laps one day and riding a bike the next. When walking or running outdoors, change your course often. If you perform the same routine every day, you may become bored very quickly.
• Expect set-backs. Despite your best efforts, there will be times when you’re too tired or too busy to fit in a workout. Feel guilty and just get back to your exercise routine as soon as you can.
• Pace yourself and do not over exert yourself. Maintain a healthy level of activity 3-5 times a week for thirty or more minutes, but don’t push so hard that you hurt yourself. It’s much better to start out slowly and then gradually increase the duration and then the intensity of the exercise session.
If you’re fully motivated to start working out, I encourage you to try an accessible exercise class such as this one. Just like a building walking group, this class is a great opportunity to be active, lose weight, and make new friends in the process. DOT employee Annmarie Conway agrees:
I have been a part of this group since 2007. The class is held three times a week for 40-45 minutes during the lunch hour (12:00 -1:00), which makes it very convenient. Classes consist of low- to-medium-impact exercises. This includes low-impact aerobics, floor work for the legs and abs, as well as Pilates and weight training. Mats and body bars are provided and participants bring their own weights. As for myself, I find this class is enough to maintain, not lose, weight; however, the instructors always give us the option to modify to our own level. It’s great that I’ve done a workout for the day and I don’t have to worry about hitting the gym when I get home.
The class is open to all building employees for a fee of $40/month (which is a bargain considering you don’t even have to step outside to meet your recommended 45-minutes-a-day of exercise). Contact Bill at William.Hoover@allonehealth.com to reserve your spot today!