Another year of COVID-19 is behind us. What awaits us in 2022?
For some, it’s time to take off their yoga pants and put their dress pants back on. But there may be a problem: they don’t fit.
Exercise physiologists in UPMC Somerset Rehabilitation and Wellness Center they say that people should not let a lack of exercise experience keep them from embarking on a journey to a healthier life.
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According to Dave Polcha, becoming active and starting a fitness program should be done under proper supervision. He recommended finding a center that has trainers who will work with you to design a program that is right for you.
“People start out excited on January 1 and then realize they need more effort, so they quit,” he said. “They need to establish a new pattern the first day before doing a lifestyle review.
“Set small goals. Achieve them. Small goals then turned into big wins, mentally and psychologically.”
How to start exercising
Mike Seibert said coaches can help people set achievable goals.
“By setting a goal, we will assess them, see what their goals are and what is realistic based on where they are,” he said. “We’ll take the baseline information and body fat percentage. Then we’ll see what’s ideal for your gender and age … we’ll calculate that and set idealistic goals and benchmarks. Lifestyle changes have to be more manageable, more achievable “.
“You’re not going to be an Amazon woman unless you train like one because you want to be that strong,” Siebert said. “It’s more of a myth that lifting weights makes you bulky.”
Polcha said that the more active a person is, the more stable they will become.
“They need to see beyond the number on the scale. To improve means to become more stable,” he said. “More activity makes your daily life better.
“It’s cumulative. And the same with diets. Cut a little each day, then increase to a larger number. Get a little active every day. You can get by with 20 to 30 minutes a day. Do it when you have time You don’t have to be everything at the same time. “
Seibert agreed.
“Do it on your schedule. Many don’t want to get rid of what they are doing, so if they can do 10 minutes here and there, they can.”
Why are gyms important?
Both Polcha and Seibert said they found that people created a whole chain of excuses for not exercising and being healthier because of the pandemic.
“We still have to try to come back to life,” Polcha said. “Stay active, not just for healthy weight management. It all helps with metabolism, diabetes, cholesterol, and dementia – all can be affected by physical activity.
“The psychological benefits of exercise improve self-image, self-esteem and self-confidence. It also helps physiologically.”
The two men said those with pre-existing conditions should first check with their doctor to make sure it’s safe to exercise. They advised finding a center that offers assessments and an in-depth look at the limits of the person, and that develops a baseline for putting the program together, teaching it, and working with it over several weeks.
“People are so focused on the scale,” Seibert said.
“What does it mean? The body fat percentage gives the whole picture. The overall percentage is much better. Don’t go off the scale.”
He said that coaches can put together a more conservative program according to the physical conditioning of the person.
“Small steps are more achievable,” he said.
Polcha said that working with a partner is a great way to provide a support network with like-minded people and goals.
“Gyms offer a social exercise program,” he said. “They can hold each other accountable.”
Somerset Weight Loss Contest
The UPMC Somerset Rehabilitation and Wellness Center at 126 E. Church St. in Somerset is running a contest to measure the percentage of body fat loss.
The contest is open to both non-members and members. It is a 10 week program that begins this week.
To register, go to the front desk in the Wheeler building. There is no registration fee and participants can pay month to month as they go. Membership includes free evaluations and program improvement. The center participates in insurance programs.
“Exercise in what you can do,” said Polcha. “In the end we strive to make you better.”
You’ll get out of here better than when you came in.
The center has updated cardio equipment and strength training machines along with a free weights area. The center also offers group gymnastics classes. Membership is open to the general public.
Coaches work with people of all ages. They have years of training experience and are accredited.
In the midst of the COVID pandemic, the center offers improved cleanliness that includes better sanitation of equipment and space between stations to allow for social distancing. Masks are required in all common areas and while moving between teams.
“The facilities here are clean and germ-free,” Polcha said. “It is a protected environment. It is safe to exercise again.”
For more information on UPMC security protocols, visit upmc.com/yourcare.
