Perhaps no New Year’s resolution is ascommon as resolving to get in shape. After a holiday season filled with treats andsocial gatherings, it’s no surprise manypeople hope to shed a few pounds oncethe season has come and gone.

With exercise on the minds of many, it’s a good time to go over a few pointers toensure that the next trip to the gym doesnot end in injury.

• Be careful of “no pain, no gain.” Many beginners feel their workout isn’t working if it’s not hurting. While mild pain is to be expected, it’s up to the individual todetermine if the pain is indicative ofsomething bigger. Swelling and extremestiffness are not normal, and individualsshould cease working out if either of those problems arise. For beginners, expectmuscle soreness after the first couple of

workouts.This can be painful, but it’s often a result of working muscles that have notbeen taxed in quite awhile. This painshould subside, and once the musclesgrow accustomed to being worked, thepain, stiffness or soreness should nolonger appear after a workout (this maytake a workout or two for the muscles toget used to it). If the pain persists, do notcontinue to exercise through an injury.Any persistent pain should be discussedwith a physician.

• Know your limits. Beginners need tobe especially aware of their exercise limits.Initially, they shouldn’t attempt to doexercises their bodies can’t handle. Lifting too much weight is common for beginners.Ideally, lift smaller amounts whenbeginning a workout to get the motion ofthe exercise down pat. As workoutsprogress, a person can then gradually add weight. Many fitness professionals feeladding 10 percent each week is a safe and effective approach, but individuals willknow after a few workouts what works

Avoid InjuryWhile Working Out

best for them. It’s good to push oneself,but don’t push too hard and increase therisk of injury.

• Work with a trainer. Personal trainerscan help beginners immensely. Trainerscan teach beginners how to use machinesand stretch properly and can answer anyquestions beginners commonly have.Trainers can be expensive, but many gyms offer one or two free personal trainingsessions to new members. Once those free sessions are finished, individuals cancontinue with the trainer or choose to goon their own. But if the free sessions aremade available, beginners should takeadvantage of those sessions to help gettheir fitness routine off on the right foot.

• Fewer repetitions, more sets. Acommon mistake when beginning anexercise regimen is to dive right in without

really knowing the ins and outs of aroutine. For example, many people load up on repetitions (reps), feeling the more reps the more effective a workout will be.However, beginners often find fewer repsbut additional sets is more effective. Soinstead of doing 4 sets of 10 reps, do 5 sets of 8 reps. This might seem too small tomake a difference, but beginners often tire near the end of a set, and doing fewer reps per set can help them avoid fatigue andmake the most of each repetition and set.

• Stay hydrated. Drink water throughout an exercise regimen to remain hydrated.Maintaining proper fluid levels helpsavoid cramping and dehydration, whichcan bring their own batch of painful sideeffects, including nausea and heartpalpitations. For those who workout in the early morning, be sure to drink waterbefore working out to overcome anydehydration that may have occurred while asleep. For those who workout after work,be sure to drink water throughout the day so the body is fully hydrated when thetime comes to hit the gym.

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CITIZEN’S NEWSFriday, February 25, 2011 17

CITIZEN’S NEWS Friday, February 25, 201118

With childhood obesity epidemics onthe rise, many parents and healthcare pro-viders are concerned about the dietaryhabits of children. However, many parents to toddlers or even school-aged childrenmay wonder if their children are eatingenough.

Children often go through periods offinicky eating or disinterest in food. It isnot uncommon to have a child who eats awide variety of foods when he is youngeronly to dislike the same foods a year ortwo later.

Most doctors say that if a child is grow-ing and active, chances are that he ishealthy and getting enough food. If theopposite is true, there may be some cause for concern. Parents should consult thechild’s pediatrician if eating habits seem to be compromising their child’s growth orenergy levels.

There are estimates that a young childshould eat about a tablespoon of food foreach year of the child’s age. Therefore, a 3-year-old should be getting at least 3 table-spoons of food. If the child is interested in more food, certainly offer it. If he pushesfood away after eating, don’t force more on him. Most children should have 3 mealsand 2 snacks per day. Toddlers may not eat

Is My Child Eating Enough?enough in one meal to remain full untilthe next meal. Small, healthy snacks ofvegetables, whole-grain crackers or low-fat dairy products can help take the edgeoff of hunger.

Health experts say that it can take sev-eral introductions to a new food before the child becomes accustomed to its taste and texture. It may be a good idea to offer avariety of new foods together with some-thing he already enjoys eating.

It’s also common for kids to only eat one type of food over and over again. Don’tworry that the child is not getting enough nutrition. Chances are he will grow out ofthis stage and soon enjoy a variety offoods.

Threats or punishments to eat will onlyserve to cause a poor relationship withfood, advise childhood experts. Also, don’t bribe a child to eat with the reward of asnack or dessert later on. This sets a poorexample of eating and could lead tobehavioral problems.

Many children develop finicky eatinghabits. However, as long as a youngster isgrowing regularly and has plenty ofenergy for daily activities, there’s a goodchance that the foods being eaten are notinterfering with health.

Friday, February 25, 2011 CITIZEN’S NEWS 19

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