JOINT BASE SAN ANTONIO-RANDOLPH, Texas —
Joint Base San Antonio-Randolph members who want to get into
shape and lose those extra pounds in the new year have several options for
starting a fitness program that will help them become healthier and stay fit.
JBSA-Randolph members who want to get a healthier start to
the new year can go to the Rambler Fitness Center, where three certified
personal trainers can help them develop an exercise routine that fits their
Melanie Andraus, certified personal trainer at the Rambler
Fitness Center, said the first step in starting a fitness program is to set short
and long term goals. Fitness goals can give JBSA-Randolph members something to
strive for and keep them motivated, Andraus said.
One of those goals can be setting a specific amount of time
during the week to work out or go to the gym, Andraus said.
Once one goal is achieved, Andraus said other goals can fall
into reach if a person sticks to their routine.
Andraus said a beginning exercise program should include
work outs that allow a person to gradually reach their fitness goals in steps.
She said people should be careful of not over working themselves because if
they do they risk getting an injury.
“Start off with a moderate workout and work yourself up to a
more intense workout,” Andraus said. “Your body has to build up gradually.”
Whether it’s walking, running or lifting weights, a fitness
program should include activities that the person actually likes to do, Andraus
said. Other activities that can be
included in a workout include using the elliptical machine, playing basketball
“It should be something that you enjoy,” Andraus said. “If it’s
just something you absolutely hate, you’re not going to do it. The best type of
workout is the one you will do, and that you won’t make excuses not to do.”
Andraus said the best fitness programs are those that
include exercises for the entire body, that improve strength and help the
cardiovascular system. She said a well-rounded exercise program can help burn
fat and develop lean muscle mass at the same time, which helps increase
metabolism in the body.
“You want a varied routine that’s keeping your body
challenged in different ways throughout the week,” Andraus said.
For those JBSA-Randolph members who are on a tight schedule
and have limited time to work out, Andraus said they can adapt a circuit
training routine in which a person can do five to 10 exercises in 30 minutes to
an hour by repeating the exercises two to three times.
Having someone to workout with can help a person stick to
their routine, Andraus said.
“One of the great things is to have a friend or a partner to
do it with to keep each other accountable,” Andraus said. “It just keeps you
more motivated if you are not doing it alone.”
Andraus said eating healthy helps complement a good fitness
routine. She said a person who exercises regularly should eat five to six times
a day, including small meals and snacks. Eating healthy should consist of a
balanced diet of carbohydrates, proteins and healthy fats to help fuel a
person’s workout routine, Andraus said.
Healthy foods include Greek yogurt that is high in protein,
not high in sugar, nuts and fruits. Andraus said nuts have a good balance of
protein and healthy fats. Other foods with healthy fats include avocados, those
with olive oil and flax seeds. Flax seeds include Omega 3, a fatty acid that
studies show can help reduce the risk of a heart attack.
Andraus said to avoid processed foods and to cook your meals
at home because you know what will be going into them.
And, Andraus said, never give up or get discouraged if you
don’t meet your fitness goals for one day or one week. Have the attitude of starting
back again the next day, stay motivated and keep going, she said.
Active duty members wanting to get an exercise routine free
of charge can contact a Rambler Fitness Center team member at 652-7271. For
more information on getting started on an exercise program, call the Rambler
Fitness Center at 652-7263.