MAKE 2016 THE YEAR THAT_???????????_

Fill in the blank with something that is realistically attainable, and can be sustained.  Here are some ideas –

“I will do something active every day”, “I will drink responsibly”, “I will cut down on sugar”, “I will  say something nice to my family every day”, “I will listen more, and talk less”, “ I will be less critical of others.”

Words of wisdom to help inspire you  (excerpt from –

A little bit of something is better than a whole lot of nothing

Stop comparing yourself to others and start improving yourself

Falling down is an accident. Staying down is a choice.

It doesn’t matter how slowly you go, as long as you do not stop

It is never too late to be who you might have been


It happens to the best of us: You get injured, find yourself working around the clock or are otherwise forced to put exercise on the back burner for a while.  And when the holidays roll around, you’re also provided an incentive to eat and drink and skip your workouts until January. But a day or two can easily stretch into weeks or even months and you’re right back to square one.  In technical terms, you’ve become “deconditioned.”  In fact, 25 to 35 percent of adult exercises quit working out within two to five months of starting, according to the American College of Sports Medicine (ACSM). How quickly your fitness level declines depends on several factors; some may surprise you.

1. Cardiovascular Fitness Starts to Tank After One Week – Aerobic fitness is defined as the ability of the body to transport and utilize oxygen from your blood in your muscles. This measure, also known as VO2 max, decreases after as few as one to two weeks of inactivity. The functional capacity of the heart also decreases. After three to four weeks of bed rest, your resting heart rate increases by four to 15 beats, and blood volume decreases by five percent in 24 hours and 20 percent in two weeks.

2. You Lose Cardiovascular Fitness More Slowly If You’re a Seasoned Exerciser – If you’re new to fitness and recently started working out (less than six months), you’ll lose fitness faster than someone who’s been exercising a year or longer.   For example, you take two people: one who’s exercised regularly for two years and the other for only two months. If both stop working out, they will both lose all their gains quickly — by about six weeks. But the well-trained athlete will lose about 40 percent and then plateau.

3. Flexibility Loss Occurs Quickly – You lose the benefits of flexibility quickly if you take any substantial time off from stretching.  Loss of flexibility can occur in as few as three days, with more pronounced changes occurring at the two-week mark. Stretching should be done at least three times a week — if not daily.

4. Strength Starts to Diminish After Two Weeks – When you quit strength training, changes in your muscles begin to occur within days. Muscle, when not receiving its regular challenge, will start to lose protein, which is absorbed into your circulation and excreted via urination. Small but meaningful loss in muscle protein (the building block of the contractile units for each muscle fiber) can begin to occur in 72 hours.  Noticeable changes when attempting to lift your usual amount of weight show up in two to three weeks.  Long-term exercisers, as with cardio, will see a slower muscle loss than those new to exercise.

5. You Lose Power Faster Than You Lose Strength – Power, defined as strength times distance over a period of time (e.g., how quickly you can hoist a weight or dash across the street to make the light), fades faster than strength.  Strength losses first occur due to a change in the nerve’s impulses to muscle fibers, shortly followed by actual muscle wasting.  During muscle wasting, protein breaks down at a faster rate and protein synthesis (building) drops.

6. Fitness Levels Decline Faster When You’re Sick – Someone who’s healthy and takes a break from exercise loses muscle mass and cardiovascular fitness more slowly than a person who stops exercising due to an illness or injury. The latter will lose fitness levels twice as fast. The stress of an illness or injury takes a greater toll on the body than simply taking a break when you’re healthy. Whether you’re an athlete or recreational exerciser, if you’ve taken a few weeks off from your routine, your level of deconditioning will be pretty low. If you are recovering from a fracture, surgery or have been on bed rest, it can take up to and longer than 12 to 24 months to fully recover.

7. Maintenance Is Easier Than You Think – If you’re planning to take time off from your workout routine, keep in mind that staying in shape isn’t an all-or-nothing proposition. In fact, you can maintain your fitness levels in a surprisingly small amount of time. In order to maintain both aerobic and strength levels, you need just 20 minutes of high-intensity interval training (HIIT) twice a week.  The work effort, however, must be truly high-intensity, at between 80 and 90 percent of your maximum heart rate.

8. Aging Affects Fitness Loss – You lose strength and overall fitness twice as quickly as you age.  As we age, we have lower levels of human growth hormone (HGH), which makes it harder to recover.  We also lose our ability to handle stress and recover from the resulting stress hormones, such as cortisol. As we get older, this same mechanism results in greater fatigue after a workout. Older athletes take longer to recover from workouts in general, according to several studies, including a 2008 article published in the Journal of Aging and Physical Activity.

9. It Takes Three Weeks to Gain Back One Week Off – After a period of lying around, your nervous system loses its ability to fire up as it did before you took time off.  That’s due to the fact that you lose the neural stimuli that enables you to lift heavy objects with the same amount of effort. When you return to lifting, you may be able to lift the same weights, but you will be working above your normal capacity, which could put tissue at risk. It will take a greater effort to do what you used to do and will require more rest between sets and days in order to recover. A novice who’s taken time off during the holidays will need to start from scratch. The athlete or experienced lifter can start back to where they were in early November and give it a month to get back to speed.