{"id":1067,"date":"2012-07-29T00:00:00","date_gmt":"2012-07-29T00:00:00","guid":{"rendered":"https:\/\/ati.local\/?p=1067"},"modified":"2024-12-17T17:32:58","modified_gmt":"2024-12-17T17:32:58","slug":"gear-up-for-the-new-year-with-fitness-safety-tips","status":"publish","type":"post","link":"https:\/\/www.atipt.com\/gear-up-for-the-new-year-with-fitness-safety-tips\/","title":{"rendered":"Gear Up for the New Year with Fitness Safety Tips"},"content":{"rendered":"<p>Are you one of the millions of Americans vowing to get in shape this year? If so, good for you! However, before you jump into a new fitness routine, there are a few things you need to know to help you reach your goal.<\/p>\n<p>Andrea Weber, one of our Sports Medicine supervisors, dishes out these tips for beginning a new fitness routine in 2013:<\/p>\n<ol>\n<li><strong>Start slow.<\/strong>\u00a0Too often, people will start their exercise programs with long, intense exercise and then experience soreness or injuries right away, Andrea says. Make small goals, such as doing a routine for 20-30 minutes, and gradually work your way up.<\/li>\n<li><strong>Consider working with a personal trainer.<\/strong>\u00a0If you\u2019re not familiar with fitness routines, find someone who is. Many gyms offer sessions with certified personal trainers who can help develop an exercise program that\u2019s right for you.<\/li>\n<li><strong>Create a sustainable habit.<\/strong>\u00a0As Andrea said, people too often try to go as hard and as fast as they can, but that\u2019s impossible to keep up. Instead, choose exercises that are challenging&#8211; but not impossible&#8211; and easy to fit into your daily routine. If you can\u2019t hit the gym for a sixty-minute sweat session on a regular basis, figure out what you can do and commit yourself to that.<\/li>\n<li><strong>Avoid overuse injuries by mixing it up.<\/strong>\u00a0Don\u2019t stick to just one machine or one exercise, Andrea says. If you\u2019re focusing on cardio, alternate between the treadmill, elliptical, bike, etc. This allows you to work various muscle groups and gives your joints a break, which can help prevent overuse injuries.<\/li>\n<li><strong>Focus on nutrition.<\/strong>\u00a0As your fitness routine picks up, be sure you\u2019re fueling your body with the right foods to help you get through. It\u2019s important to consume carbohydrates, which act as your primary energy source during a workout. In addition, be sure to get enough lean proteins, Andrea says. When you work out, you break down muscle and protein helps to rebuild that muscle and make it stronger. \u00a0Here is an easy way to determine how much protein you need:<\/li>\n<\/ol>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Sedentary adults: Multiple your body weight by .4<\/li>\n<li>Active adults: Multiple your body weight by .5<\/li>\n<li>Adult that is lifting to increase muscle mass: Multiply your body weight by .6 to .9<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Are you one of the millions of Americans vowing to get in shape this year? If so, good for you! [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1067","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Gear up for the New Year with fitness safety tips | ATI<\/title>\n<meta name=\"description\" content=\"Are you one of the millions of Americans vowing to get in shape this year? If so, good for you! However, before you jump into a new fitness routine, there are a few things you need to know to help you reach your goal. Andrea Weber, one of our Sports Medicine supervisors, dishes out these tips for beginning a new fitness routine in 2013: Start slow. Too often, people will start\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/live-ati-pt-2025.pantheonsite.io\/gear-up-for-the-new-year-with-fitness-safety-tips\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gear up for the New Year with fitness safety tips | ATI\" \/>\n<meta property=\"og:description\" content=\"Are you one of the millions of Americans vowing to get in shape this year? If so, good for you! However, before you jump into a new fitness routine, there are a few things you need to know to help you reach your goal. Andrea Weber, one of our Sports Medicine supervisors, dishes out these tips for beginning a new fitness routine in 2013: Start slow. 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