FITNESS FOR BEGINNERS; EXPERTS TELL UNFIT HOW TO GET STARTED

Part of getting fit is eating right. The experts encourage more grains and fruits, like these apples at Stinett's Produce in Cape Girardeau.

Pamphlets and books to help people get fit abound. Anyone can exercise, trainers say, but those with health considerations should consult their doctors instead of a book.

Most unfit people have done it at least once.

They jump off the couch, ready to make a change in their lives. Something inspired them -- maybe the coming of a new year, the inability to get into a favorite pair of pants or the weight loss of an old acquaintance.

They run to the nearest fitness center, sign up for an expensive program, overexert themselves for half an hour and go home sore, discouraged and no more fit than they were.

Experts say the problem isn't getting people interested in fitness, because more and more people are responding to the social message that fit is better than fat. The problem is keeping people involved in a regular, realistic program so they can meet their fitness goals.

"The biggest misconception is how much you have to do," said exercise physiologist Lynn Grant. "People think if you aren't sweating bullets with your heart pounding, you aren't doing anything for yourself."

About 25 percent of Grant's clients come to her with little or no knowledge about fitness, and she tailors programs to fit their needs. It may be some kind of aerobic routine in a fitness center or it may be as simple as walking outdoors.

A realistic goal for beginners is simple: Incorporate some sort of extra physical activity into their lives.

Debbie Leoni, R.N., a wellness coordinator for Southeast Missouri Hospital's Main Street Fitness in Jackson, said she sits down with clients from the start to establish their goals. One recent visitor said she wanted to lose 25 pounds in a month.

"That would be nice, but not healthy or realistic," Leoni said.

After establishing goals, beginning exercisers should invest in a good, sturdy pair of shoes, both Grant and Leoni said. The shoes should fit the exercise planned. Cross-trainers, while slightly more expensive, are good for everything.

Clothing should be loose, absorbent and in layers that may be removed. A long-sleeved T-shirt over a short-sleeved T-shirt is preferable to a lone sweatshirt, which can't be removed if the wearer starts overheating.

Several forms of exercise are best to work all the muscle groups thoroughly -- perhaps 10 minutes of walking, five minutes on the Stairmaster and 10 minutes on the stationary cycle. The more fit someone becomes, the more time he can spend on the machines, Leoni said.

Two pitfalls to avoid are becoming a "weekend warrior" or being ruled by the scale.

A weekend warrior descends upon the gym once or twice a week for a tough game of racquetball, plays without a warm-up and then feels sore for a few days. Leoni warned that racquetball is something to train for, not to use as a sole form of exercise.

Other beginners are ruled by the scale. If it reads one pound less, they're thrilled, one pound more, they're devastated.

"The first things people notice when they exercise is that they breathe easier, they sleep better and they feel their muscles working," Grant said. "The weight will take care of itself."

The scale doesn't measure progress well, she said, because increasing muscle weighs more than the decreasing fat. A better measurement is the way clothing fits.

In addition to exercising more, those striving to be fit should change their eating habits. They should eat less fat and sugar, more grains and produce, Grant said. Portion control is very important, too.

"Just because a food is fat free doesn't mean you should eat the whole bag," Grant said.

Experts and literature abound to educate people about fitness, and there are programs right for everyone. Beginners should find one that encourages realistic goals and keeps them interested.