SPRINGER: Fitness: Heavy people should not be intimidated by gym

The thought of starting a new exercise program can be intimidating for anyone. For those that are on the heavier side, there is even more apprehension involved.

However, just because you are large does not mean that you cannot enjoy the benefits of a regular exercise program. Deciding to start is the first step toward a healthier way of life.

Some people actually think they need to lose weight and get in better shape before they start going to the gym or using a trainer. When in reality, the gym and trainer are both there to help you reach your goals.

If you are suffering from health problems because you are overweight, do not delay and get to the gym.

Being obese and being overweight are two different things. What doctors use to determine which one you are involves your Body Mass Index (BMI). To calculate your BMI you divide your body weight in kilograms by your height in meters squared.

The BMI does not take into account your body fat percentage so it can be slightly deceiving. However, most people, when answering honestly, can tell if they are simply a little overweight or obese.

Before you do anything, see your doctor to make sure you can safely exercise without hurting yourself. If you're taking medication, find out how to monitor yourself since some heart or blood pressure medications can affect your heart rate.

Health conditions like high blood pressure, heart disease, diabetes, sleep apnea and depression can all be caused by being overweight. Some of these diseases can be reduced, avoided or eliminated by losing weight.

The biggest fear heavy people might have about going to the gym is that they feel as though they are being stared at. This not the case. Most people are so concerned with how they themselves look, even the skinny people, that they are not watching others.

Besides, if someone has a problem with you being there it is just that, their problem. Although your first couple trips to the gym might be frightening, keep reminding yourself that you are doing this to improve your health and to feel better.

Nothing of keeping (like your health) ever comes easy and this is so true when it comes to losing weight.

If you are just getting started, engage in an activity that you might actually enjoy. Water exercise, walking or a stationary bike are all good choices for beginners as they are easy on the joints.

Keep trying new things to add variety to your program and work at your own speed. Something is always better than nothing so take part in just a little exercise at a time. Once your endurance and strength improves you will be able to try new things and work out for longer durations.

If going to a gym is too much for you to handle at first, look into an in-home exercise program. A treadmill and some sessions with a trainer might be just the ticket to get you going.

Find a friend that will offer ongoing support and encouragement. Enroll that person as your workout partner. If you have a regularly scheduled time to walk with a partner, you are less likely to skip it.

Wear exercise clothing that is comfortable and breathes. Remember that those "garbage bag" plastic clothes do not facilitate weight loss and can be dangerous.

Drink plenty of water to help your body flush out oxidants produced during exercise.

Start your new diet plan the same way you have jumped into exercise: make changes a little at a time and progress from there. Exercise is for people of all sizes so do not let others intimidate you into not getting started. If you put your mind to it, you can accomplish anything.

Kim Springer and her husband, Mike, are Certified Personal Trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.