With Summer nearing and the weather fining up, now is the time when many people start and/or restart their fitness regime.
But for those who are new to activity and exercise or are not overly confident with what to do, here are a few tips to get you on your way
As you design your fitness program, keep these points in mind:
1.Consider your fitness goals.
Take a few minutes to look at what you actually want to do. Be specific and add a time frame. Do you want to lose 15kg by February 21st? Are you looking to run 8km in 50 minutes by January 8th? Do you be able to mow the lawn without feeling fatigued and sore?
Take your time and decide.
2.Create a balanced routine
Try to get about 30 minutes of aerobic exercise(huffing and puffing) on most days of the week. This might also include some strength training.
If you cannot find 30 minutes in one block, break it into 5, 10 or 15 minute segments throughout the day. This will also depend on your goal(s). But try to be active towards your goals 3-5 days per weeks.
3.Start low and progress slowly.
Don’t go out like a bull at a gate. Yes, it is exciting to have a goal, but chances are your body is not ready for the rigour and intensity you think you need.
Ease off the accelerator and look at how you prepare your body(mobility, flexibility), and learn good technique for what ever your goal.
If you go too hard too soon, you can do severe damage but even to a lesser extent, you might feel quite sore for days after and can have a demotivating affect, which I would not want on anyone.
4.Build activity into your daily routine.
Look at your schedule and rule out times during the week when you will dedicate towards your training. Do you prefer, mornings, lunchtimes or evenings. Whichever works best for you. But be serious and treat it like an appointment you would have with your biggest client or best friend. Look at your diary the day before so you remember to bring your clothes and water.
5.Plan to include different activities.
Involve different activities can keep exercise boredom at bay. By doing a variety of activities once or twice a week can reduce your chances of injuring or overusing one specific muscle or joint as many people tend to do almost the same routine for every session. Too much repetition of a movement is risky, especially if you are doing the same movement at work. More often than not if you are at a desk all day and your are doing pushing movement(chest press, shoulder press) you will be exacerbating an already poor posture. Plan to alternate among activities that emphasise different parts of your body and different directions of moving.
6.Allow time for recovery.
Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
7.Put it on paper.
Think it!! Ink It!! Write it down. Write it down. Put a post-it note in your car. Keep it as a message on your phone. Keep it on the forefront of your mind.
Happy goal setting and achieving.
Let me know. I’d love to hear your goals and successes.
Seize The Day!!