Another year of COVID-19 is behind us. What’s in front of us in 2022?
For some, it’s time to get out of yoga pants and back in dress pants. But there may be one problem-they don’t fit.
Exercise physiologists at the UPMC Somerset Rehabilitation & Wellness Center say that inexperienced workouts should not stop you from embarking on a journey to a healthier life.
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According to Dave Polcha, you need to be under proper supervision to be active and start your fitness program. He recommended finding a facility with a trainer to work with you to devise the right program for you.
“People start GungHo on January 1st and then realize that it requires more effort to make them drop out,” he said. “They need to establish a new pattern on the first day before proceeding with a lifestyle review.
“Set a small goal. Achieve it. A small goal has become a big mental and psychological victory.”
How to start a workout
Mike Seibert said trainers can help individuals set achievable goals.
“When setting goals, we evaluate them and find out what is realistic based on what those goals are and where they are,” he said. .. “Get baseline information and body fat percentage. Next, find out what’s best for your gender and age. Calculate it and set your ideal goals and landmarks. Lifestyle changes. It should be easier to manage and more achievable.
“You want to be so strong that you’re not going to be an Amazon woman unless you exercise that way,” Seebert said. “It’s more mythical to lift weights and make them bulky.”
Porcia said that the more active a person is, the more stable he or she will be.
“They need to look beyond the numbers on the scale. Better means more stable,” he said. “More activities make their daily lives better.
“It’s cumulative. And it’s the same with the diet. Cut a little each day and then it grows more. Do a little activity every day. You can be successful in 20 to 30 minutes a day. Do it when you have time .. You don’t have to do it all at the same time. “
Saybert agreed.
“Take it to your schedule. Many people don’t want to get rid of what they’re doing, so if they can do 10 minutes here and there, they can do it.”
Why is gym important?
Both Polcha and Seibert said they found that because of the pandemic, people did not exercise and created a whole chain of excuses for becoming healthy.
“We still have to try to come back to life,” Porcia said. “Beyond healthy weight management, be proactive. Everything helps with metabolism, diabetes, cholesterol and dementia. Everything can be affected by physical activity.
“The psychological benefits of exercise improve self-image, self-worth, and self-confidence. They also help physiologically.”
The two men said that people with existing conditions should first check with their doctor to make sure they can exercise safely. They provided assessments, scrutinized human limits, organized programs, taught them, and advised them to find a facility to develop a baseline for working for weeks.
“People are very focused on scale,” Seibert said.
“What does that mean? Body fat percentage gives the big picture. The overall percentage is much better. Don’t go with the scale.”
He said trainers can put together a more conservative program depending on the person’s physical condition.
“Small steps are more achievable,” he said.
Working with partners is a great way to provide a support network with like-minded people and goals, Porcia said.
“Jim offers a social exercise program,” he said. “They can take responsibility for each other.”
Weight loss contest at Somerset
Somerset 126E. Church St. The UPMC Somerset Rehabilitation and Wellness Center at the UPMC Somerset Rehabilitation and Wellness Center hosts a contest to measure loss of body fat percentage.
The contest is open to non-members as well as members. This is a 10-week program starting this week.
To register, go to the Wheeler Building front desk. There is no sign-up fee. Participants can pay monthly. Membership includes free evaluations and program improvements. The center participates in an insurance program.
“Training for what you can do,” Porcia said. “Ultimately, we strive to make you better.”
“It’s better to leave here than when you come in.”
The center has updated cardio equipment and strength training machines in addition to the free weight area. The center also offers group fitness classes. Membership is open to the public.
Trainers work with people of all ages. They have many years of training experience and are certified.
In the COVID pandemic, the center offers enhanced cleanliness, including improved equipment hygiene and spacing between stations to allow for social distance. Masks are required in all common areas and when moving between devices.
“The facility here is clean and recognizing germs,” Porcia said. “It’s a protected environment. It’s safe to exercise again.”
For more information on UPMC’s safety protocol, please visit upmc.com/yourcare.
