Show oer age this Rau and Dilbeck have a 40 smokers those with a family history of heart problems fitness “Motivation is definitely the hardest part of exercise" Rau said “So picking something that you like to do is important" After a thorough evaluation Dilbeck suggests getting some advice — whether through books or reputable fitness experts however Rau stresses that beginning a fitness program is not all that difficult Fitness can be as uncomplicated as walking around the block “Walking is one of the easiest to do” Rau said “It doesn’t really take any special equipment or memberships” She said during walking participants should be “somewhat breathless but not so breathless that they can’t talk" from IB Silts are short-live-d and dieters Usually end up gaining back giore than they began ith Ihat’s not to say diet doesn't $ay an important role in fitness Rau said because it does “But for weight management Sxercise and diet together are fibcessary ” she said iDilbeck agrees fad diets aren’t effective jpry -- “You have to eat to lose fat" ESs said “These ‘amazing’ losses in three or four weeks is just water and muscle Sssue And it won’t be perma-SfeThat’s just a roller coaster Each time you go through the cycle — lose weight gain weight lose weight gain 25-gou- nd nt weight" ZWhen people starve their bodies like many of these diets they throw their bodies a curve ball dilbeck said The body will Cannibalize" itself using up healthy tissue and muscle for energy while it conserves fat Then once the body goes back to normal eating patterns it begins saving even more fat in Breparation for future famine -- “Your body says ‘This time Pll save even more fat’ " said -- There are plenty of reasons to get in shape health — specifi- -' Cfclly disease prevention — - being among them according to fitness experts -- “Heart disease and caflcer are Sie two biggest killers having to 3o with fitness” Dilbeck said -- Other reasons for working out thclude such things as injury and conflrevention fidence -- For those interested in starting fitness program Rau and suggest an evaluation first S“If you don’t know where JSm’re at you don’t know where gbu’re going" Dilbeck said -- Rau suggests a medical checkup first particularly for those in higher risk categories — those Dil-Se- few suggestions ’ ck jief i For example if you absolutely hate jogging it wouldn’t be a good idea to use that method to get in shape she said Getting involved with a club or friend can also help “If you have somebody to do the exercises with you’re more likely to stick with it" Rau said “And sometimes buying a membership to a health club — just spending that money — can be enough of a motivating fac- tor" The experts suggest starting an exercise program gradually Trying to do too much too soon can result in soreness injury or “Just having good nutritional habits and regular exercise habits — like walking 30 minutes four times a week — those things will help get you in shape" Rau said Dilbeck’s idea of basic fitness is a little more involved “I feel like a good overall fitness program has to include car-diovascular exercises weight resistence and stretching" Dilbeck said “It doesn’t matter if you do these at a club or at home as long as you do them three or four times a week" To reap any benefits participants need to maintain a certain pulse rate — called the “training zone” — for at least 20 minutes (to obtain the training zone pulse rate subtract your age ifrom the number 220 then take 60 percent to 85 percent of that figure)- burnout “And make sure it’s something that fits in with your lifestyle” Dilbeck said “If you’re not rugdon’t go d ged and mountain climbing” Dilbeck is also a great believer in setting specific goals “Why not add some built in incentives” he asked “If you get to a certain pointy spend $200 for a new wardrobe” As for Buddy Auble he’ll be spending the next year working out following a personalized fitness program provided by Dilbeck And waiting for the day he can move his belt back to that old familiar notch ' ' Over the next year the' Examiner will be following Auble as he strives to get in shape We’ll chart his progress periodically and offer other tips and information on fitness self-estee- m Dil-Be- ck IP! 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