By now, for sure everyone realizes that in January people usually promise themselves they’d do something different to
improve their wellbeing. It could be having a healthier diet, working out more
often or quitting a bad habit.
Sometimes success is easy to achieve, though
typically only for several weeks until life just seems to keep us off of the
treadmill or back on to junk food and we spiral back to our old routines.
When it comes to fitness, (or anything really)
you should realize that the more you do, the better you get at it and it
becomes a habit. Pushing through with your eye on the prize of whatever goal
you have helps to maintain your fitness resolution.
Here is a guide to help you with setting your
fitness resolutions for 2018.
We all have goals, but it’s important to ask “why.”
Why do you want to lose weight? Why do you want to eat healthier? A more
concrete “why” creates a powerful reason to pursue that which will give you a
sense of purpose and accomplishment, which will help get you much further with
Regular exercise has unexpected benefits
including lowering cholesterol, boosting overall energy, and even increasing
happiness. Bringing some deeper intentions to your workout can make all the
difference in sticking to your goals.
Before hitting the gym, ask yourself some
introspective questions: Why did you make this resolution? What do you want to
achieve? Developing answers that elicit a powerful emotional response can help
motivate your goals.
Your Fitness Plan
Different types of exercise emphasize different
elements of physical fitness. Well-balanced workout regimens include different
types of exercise to help you avoid injury and develop or maintain overall
physical fitness. So how do you create such an exercise routine? Find a blend
of activities you enjoy and a schedule you can stick with over the long haul.
You may perform different types of exercise in
varying proportions, depending on your goals. For example, overweight
individuals may burn more calories by increasing flexibility, and endurance
athletes can avoid injuries by including strength exercises in their training.
There are many types of exercises you can take
up and here is a broad view into them:
- Aerobic Exercise
Often called cardio or endurance activities,
aerobic activities are great for burning calories and paring down unwanted fat.
Aerobic exercise involves performing continuous movements with large muscle
groups, such as your legs, for 20 minutes or more. Cycling, swimming, rowing,
walking or jogging are forms of aerobic exercise. This temporarily boosts your
heart rate and breathing, tuning up cardiovascular endurance. These are
activities that are associated with lower risk for many diseases and
- Strength Training
Strength training improves bone density, builds
strength, enhances the metabolism, improves posture and tones the body. Strength
or resistance training, which typically employs equipment such as weight
machines, free weights, and resistance bands or tubing, improves your body’s
ratio of lean muscle mass to fat.
Technically, strength or resistance training
takes place any time your muscles face a stronger-than-usual counterforce, such
as pushing against a wall or lifting a dumbbell. Using progressively heavier
weights or increasing resistance makes muscles stronger. Aside from toning you,
strength training provides the functional strength you need to do everyday
activities - lifting groceries, climbing stairs, rising from a chair, rushing for
the bus - with ease.
- Flexibility Exercises
Flexibility exercises keep the body supple,
flexible and free from muscular stress. They increase blood flow and nutrient
supply to joints, relax muscles, mobilize the joints and improve posture. Yoga,
stretching exercises, and Pilates come under this group
To achieve lasting effects, stretch daily or at
least several times a week. This is easier than you might think. Activities
such as yoga and Pilates combine stretching and relaxation and also improve
balance, a wonderful combination.
- Relaxation Exercises
Relaxation exercises are not, strictly speaking,
a component of most fitness programs. Yet reducing stress enhances quality of
life and health. So consider carving out time for activities that promote calm
and relaxation, such as mindfulness or meditation. Or simply relax into the
rhythmic movements of aerobic exercise, such as walking, running, and swimming.
Stretching, too, releases muscles and promotes a sense of tranquility.
3. Find Your Support Network
the going gets tough, you will need support to keep you going. This is where
finding friends will help. Different personalities connect to different
routines. Take a look at some fitness support options and figure out which one
is for you.
Group workouts provide loads of positive, goal
oriented-energy. Regularly meeting people with similar fitness goals motivates
you and keeps you on track. A group exercise setting helps keep you accountable
to attend the class.
she can design a suitable workout programme based on your fitness level,
lifestyle habits and goals. A personal trainer can be your greatest source of
motivation, and the one on a constant lookout to fulfill your fitness needs.
with a friend who is also a fitness enthusiast keeps you motivated and
eliminates the boredom of working out alone. It also provides opportunity to
catch up on the latest gist in the city.
Doing a fitness activity is only part of the
battle. You also have to eat enough of the right foods to fuel your body. There
is an old saying that the abs are made in the kitchen. It does you no good to
burn all these calories working out if you follow it up with a trip through the
drive-thru. Decide on an eating plan that works for you. Plan your meals so
that you are sure you are getting the vitamins and nutrients you need. Drink
enough water. All of this will help you on your fitness journey.