Mary Lynn Tucker

Mary Lynn Tucker is a registered nurse, yoga instructor and 20-year resident of the lake. She has worked in the field of wellness and health education since 1978 and currently serves on the adjunct faculty at The Jefferson College of Health Sciences.

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In last week's column, we discussed setting fitness goals and motivating yourself to follow through with those goals. This week, we'll explore some of the locally available fitness programs that can help you reach those goals. Again, we'll be drawing on the expertise of Jill Muccino of The Jazzercise Center at Smith Mountain Lake, Barbara Williams of Curves for Women and Cherie Hall and Lori Duffy of the YMCA.

A balanced exercise program has several components -- including aerobic conditioning, strength training and stretching. If your goal is overall health and fitness, you need to integrate some activity in each of these categories into your program. You don't have to do both aerobic and strength training in each session, but balance both within your weekly program.

Stretching, both as a warm-up and cooldown, is important to integrate into each session. Exercise sessions do not have to be done daily to be effective. In fact, Duffy advises it's most effective not to train the same muscles every day, because muscles require recovery time, and it is important to find that balance in all aspects of fitness.

Establishing and maintaining a balanced exercise program is made easier by working with a fitness professional. Local resources for professional assistance are available at The Jazzercise Center, Curves and the YMCA. Each of these programs begins with an assessment and orientation for participants. Additionally, personal training is available for those desiring an individualized and monitored exercise program.

Jazzercise is a dance fitness program created 37 years ago by Judi Sheppard Missett. It is a comprehensive program, designed to enhance cardiovascular endurance, strength and flexibility, all in a fun dance routine set to enlivening music. A 2005 Consumer Reports comparison chart listed Jazzercise as a fitness activity that includes the following benefits in each session: cardiovascular, resistance, weight-bearing, upper body and lower body. As such, it offers a total body workout and includes all aspects of a balanced exercise program in each session.

Jill Muccino is a certified Jazzercise instructor who has been teaching for 16 years in the Smith Mountain Lake area. She also offers personal training sessions. Her energy and enthusiasm is contagious and has created a devoted following among local residents.

Curves for Women is a nationally franchised program established by Gary Haven, but owned and operated locally by Barbara Williams. Motivated by his mother's need for a healthful exercise program, Haven designed it to help women stay healthy as they age and to stave off chronic illnesses. This exercise program uses hydraulic machines sized for women in a circuit routine that compresses an hour-and-a-half workout into a half-hour. It includes all five components of a balanced exercise program -- warm-up, aerobic conditioning, strength training, cooldown and stretches. The convenience of a brief workout that can be done at any time (after the initial monitored session, a participant just jumps into the circuit whenever she arrives) makes this program appealing to a busy woman with limited time for exercise.

Williams said Curves also offers a "6 Week Weight Loss Challenge" program four times per year. This program combines exercise with a diet plan and is designed to give participants the tools and knowledge they need to maintain weight loss over time.

The YMCA has long been a leader in health and fitness in America. With the mission of supporting health of mind, body and spirit, Hall states, the YMCA's goal is to "celebrate the individual" in its exercise offerings. There are YMCA locations in Rocky Mount, Bedford and at Smith Mountain Lake, so you are never far from the YMCA's vast offerings of fitness options. The Y is family-oriented, and its goal is to encourage healthy fitness levels for all ages, from children to older adults.

Both the Rocky Mount and Bedford locations offer swimming and water aerobics, which is excellent exercise without the impact on joints. All locations have a large selection of exercise equipment and an extensive array of classes.

A personal training consultation can be scheduled to help you establish a balanced exercise program and set goals within a given time frame, with ongoing supervision available. Duffy recommends taking advantage of this opportunity to learn form, techniques and proper breathing to avoid injury and to meet your fitness goals. Personal training is helpful for those just starting an exercise program as well as those who have been exercising but are feeling a little "stale" in their workout.

All of these programs provide lake residents with opportunities to develop a balanced, ongoing exercise program. Motivation for making this lifelong commitment to being healthy and fit is enhanced by discovering the program that is right for you and will help you continue "Living Well" at the lake.