31 days to go!!!! In a sense, Thanksgiving is the ultimate cheat day and one you should take advantage of. When that day is over, though, the key is less about eating less and more about eating right. What I mean by that is you should re-focus not on just eating fewer calories. The goal should be to feel less hungry.
This week I challenge you to create a 4 week progression plan. The goal of this plan is to help you reach your goals in a balanced way. There are 5 steps to setting up your progression plan:
1) Assess your fitness level.
You probably have some idea of how fit you are. The goal here is determined by you overall goal. If your are looking to lose weight, then this is your time to weigh in. If you are looking to increase your distance running, then this would be to time to get that first run to see how you feel.
2) Design your fitness program
Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress and stay motivated.
Create a balanced routine. For most healthy adults, the Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity
Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training using low-impact forms of activity, such as biking or water exercise, also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
Try high-interval intensity training. In high-interval intensity training, you perform short bursts of high-intensity activity separated by recovery periods of low-intensity activity.
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.
Put it on paper. A written plan may encourage you to stay on track.
3) Assemble your equipment
You’ll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than cross-training shoes, which are more supportive.
If you’re planning to invest in exercise equipment, choose something that’s practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment.
Last but not least, you may choose to join a gym.
4) Get started
Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
Break things up if you have to. You don’t have to do all your exercise at one time, so you can weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too. Exercising in short sessions a few times a day may fit into your schedule better than a single 30-minute session. Any amount of activity is better than none at all.
Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don’t stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine.
5) Monitor your results.
Retake your personal fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you’re exercising just the right amount to meet your fitness goals.
Depending on where you are in your fitness level, you may have completed some or all of these steps. That’s ok. If you have, on this 1st Monday the day after Thanksgiving 2020, lets start over with step 1 and get started again towards our goal.You’ll be glad you started today instead of waiting til the New Year! For more tips on how to refocus and revisit your goals after Thanksgiving, visit our YouTube Channel – https://www.youtube.com/watch?v=YI4O0DxB7dk&feature=youtu.be. We provide tips on how to choose the right fitness program, choosing the right gym and how to monitor the results.