Here’s a random exercise statistic: Did you know that after the month of January, we see the biggest spike in gym participation in the fall, right after school starts?  This is actually my anecdotal observation, but in 13 years of teaching group fitness classes, it has never failed me.

A new start for everyone

Just like our children start fresh with new teachers, sharp pencils with full erasers, and clean lockers, we often reset our schedules and get back into a new routine of health.  

For some that means setting the alarm clock a little earlier and heading out for a walk or run; for others it’s scheduling workouts during lunch breaks or right after work before heading home for evening taxi service.

I particularly love the moms arriving at class thirty minutes following the first day’s bell.  They typically have a mixture of excitement for the new year and glazed eyes from having their schedules whacked for three months.  

Wait, that’s me.  Perhaps you, too, though?

If you’ve been enjoying most of your summer poolside or rewatching all ten seasons of Friends, good for you.  We all deserve a break.  But please remember your flesh may not be quite as ready to get working as your spirit!  

Just like our children aren’t expected to take an exam the first day of school, you need to allow your body to ramp up and adjust to its new demands.

Three tips for tackling your new fall schedule:

1. Start slow.   

If you haven’t been exercising in any capacity for several months, pick something you enjoy (or hate the least).  Start this activity two times a week.  Allow yourself two or three days in between to recover if you are incredibly sore.  

How do you know if you’ve started too fiercely?  If you have to press your hands against the walls to sit down to use the bathroom, then you qualify.  In comparison, twinges when you bring your knee to your chest should be welcomed.  Add in an extra day after a few weeks.  

Continue until you reach your desired schedule, aiming for 4-5 times a week.  I promise, this baby-step approach will be more successful than dive bombing into two classes a day, every day.  Like cramming for an exam, you will run out of steam, time and energy.

2. Focus on the benefit.  

Returning to the school analogy: Studying stinks.  Homework does, too.  But in order to get that big, circled “A+” on our paper we have to put forth the required effort.  

Expect your muscles to be uncomfortable and possibly more drained than normal from exercise.  That means you’re working hard “studying.”  Focus on your accomplishment and how well your body has responded.  

Handing in a well-done research paper is rewarding.  The same is true for time spent in the gym or on the streets:  when we finish with sweaty shirts, damp ponytails and breathing hard, we feel accomplished.  

3. Be honest with your fitness team.  

If you are stepping into a group fitness class for the first time and unsure about anything from form to terminology, ask.  Please.  When a student walks up to me and says, “I haven’t done anything all summer,” or “I’m new to all of this,” it does two things.  

1. It lets me know where she stands physically and not push her too hard.  I encourage and reward modification.
2. (and more importantly) I believe there is a psychological benefit to the student.  It empowers her to adjust the move or ask a question without feeling awkward.  I want every student to walk from the room, proud of her effort.  When she is forthcoming about her challenges, we can work together to overcome them.

I know not every fitness professional will agree with me, but I would rather see you slowly increase intensity and keep coming back than to blow it all out the first week and be so tender you never want to step foot in class again.

My goals for you are probably the same as yours:  to consistently exercise for a strong body, mind and spirit.  To feel good about your effort and ability.  And to earn an A+ for a lifetime of health.