Too often, our good intentions end up as just that — intentions.

Have you ever started an exercise program and quit? Perhaps an injury, an unending plateau, or sheer boredom made you stop? If you answered yes, you’re not alone. Avoid these common mistakes for a more successful and rewarding experience.

1. The “all-or-nothing” approach is most common during resolution time. You’re finally ready and nothing is going to stop you! Six days of running, four days lifting weights, absolutely no more carbs, and what the heck, let’s quit smoking too. Calmate! This approach will definitely end up as nothing if you find yourself injured or overloaded. Pick one change you’d like to make in your life right now and get going.
   
   
2. Too much, too soon is also a common mistake. Use the FIT principle when beginning an exercise program. (See chart.) Frequency (number of times a week), Intensity (how much weight to lift or how fast to perform an activity) and Time (how long to should spend doing the activity). If you start a running program and run three miles on the first day, you’re more likely to develop an injury. It’s best to do a walk/run routine to get started. Also, if you lift as much weight as you can the first few times you’re in the gym, you’re putting your joints in danger.
   
   
3. Improper form. Some of the old-fashioned calisthenics and sit-ups you see folks doing along the malecón can be really dangerous. If you’re serious about a new exercise program, hire a trainer, work out with someone who has lots of experience, or pick up a good reference book or CD. Stay aware of your body and move slowly and steadily, maintaining the natural curves of your spine whenever possible. Notice where you feel the exercise and focus on the body part you’re working.
   
   
4. Too much of the same activity will bore you and could cause an overuse injury. Alternate walking with bike riding or any other cardio activity you enjoy.
   
   
6. Incorrect machine settings. Make sure your bike seat is at the appropriate height to avoid knee and back injuries. (There should be a slight bend in your knee at the base of your pedal stroke). When using weight machines, ask a trainer to help you set up the correct seat and back positions.
   
   
7. Inadequate equipment. If you’re going to begin walking or running, buy a good pair of shoes. Invest in the correct exercise mat for floor activities, a fit ball designed for your height, and elastic bands and free weights that fit your abilities.
   
   
8. Unrealistic goals will deflate your motivation faster than anything else. Your high school reunion is next year? Start now, not three weeks before. Rome wasn’t built in a day and neither is a toned body. Set goals about feeling better and improving your health, not about the outside stuff. That will come (within reason) but only if we make a real lifestyle change and do it for the health of it. Instead of “I want to lose 10 pounds,” say something like, “I want to feel great, keep up with the grandkids, and be proud of myself for making activity a regular part of my life.”
   
   

Fit Guide Recommendations

 Maureen “Mo” Geraghty M.A., a certified yoga teacher and Exercise Kinesiologist, has been teaching for over 20 years. She offers classes for all levels in Centro and north of the marina. Info: www.mazatlanyoga.com or 669-159-1655.