Welcome back to the FreeTrainers.com Tip of the Week. The New Year is a great time for people to make new promises: new resolutions. Here are some tips to make sure that you follow your health-related resolutions properly and safely. As the strains of Auld Lang Syne faded last January 1, many people made their annual New Year’s Resolutions: to lose weight, to start exercising, to get fit. So… how is your resolution faring? With a little over two months left in the year, there is still time to keep that promise to yourself. "The first thing is to get a doctor’s clearance before you start any exercise plan," says Andy Bramer, Director of the Kishwaukee College Wellness Center. According to Bramer, the bare minimum requirement of an effective exercise routine as stipulated by the American College of Sports Medicine is a cardio-vascular workout three times a week at a moderate pace. Cardio-vascular workouts include such activities as walking, jogging, roller-blading, playing tennis—anything that increases your heart rate. Bramer points out, "Cardio-vascular work outs require consistency and hard work; the more you put into it, the more you will get out of it." A moderate paced walk will not burn as many calories or work your muscles as rigorously as a brisk walk and a brisk walk will not have as much of an effect as running. Of course, any cardio-vascular activity is better than none. For many people, motivation is the stumbling block. Bramer suggests variety so no single activity becomes a dull routine. "Choose activities you enjoy," adds Bramer. "It makes the exercise seem fun instead of work. Bramer also suggests incorporating resistance training into any exercise program. "Working with weights—even light weights—helps prevent osteoporosis and builds muscle," he says. "Muscle is active tissue, so even when you are at rest, the muscle tissue raises your metabolic rate. The result is burning more calories." But diet is equally if not more important Bramer adds. His diet philosophy is simple: keep man out of it as much as possible. Additives, preservatives, and chemicals in food all add calories, fats and other unnecessary items to our diet. Bramer suggests shopping the perimeter of the grocery store as much as possible. "The perimeter," he explains, " is almost always where the produce, dairy, meat, grain/breads are located. Those are what you should be eating." Grocery aisles to avoid include the chip and pop aisle and the candy aisle. Bramer also advises people not to shop when they are hungry to reduce impulse buying, and shoppers should make a list and stick to it. Bramer, who holds a MSEd in Exercise Physiology, is a Certified Strength and Conditioning Specialist (CSCS), and is a certified personal trainer, assists the people who use the Kishwaukee College Wellness Center. The Wellness Center has free weights, selectorized resistance machines, stationary bikes, treadmills, and stair-masters for student, staff, and public use. The Center is open 7am –7:30pm Monday through Thursday and 7am –5pm on Fridays. The cost is $20/month or $190/year. "I like people to be upfront with me," says Bramer. "If someone comes in and needs help setting exercise goals or using equipment, I am there to help. The appointment book is on the counter—I will work with any member who writes their name in there for a specific date and time." "Exercise and good eating habits are really about lifelong conditioning," he says. "Start your kids off right and show them by example. Then all of you will be healthier for life." For more information on the Wellness center at Kishwaukee College, call 815-825-2086, ext. 384. This article has been reprinted from Kishwaukee College.