Getting fit is a life long goal for many people. So how do you stick to a New Year resolution to get fit? The best way is to set goals, write an exercise schedule (and stick to it) and keep a training diary.
Goals can be based on endurance (exercising for longer periods each session), strength (lifting heavier weights,or lifting more repetitions of the same weight), frequency (exercising more often, such as 3 times a week, twice daily). When setting goals, always set goals that are attainable.
If you have not exercised for 5 years, then setting a goal of running 5 miles a day by the end of January, or running the London Marathon in the Spring, will be very difficult to achieve, And failing your own goals does you no good regarding self esteem and motivation. So keep the goals simple. My personal goals generally include the following.
1. Exercising more each week (by attending an extra fitness class, or by going for a run on the weekends.)
2. Lifting heavier weights- when weight training it is impossible to achieve this goal without a lot of hard work, so again I do not specify how much heavier the weights should be, but simply be happy if they are heavier after a month.
3. Performing more repetitions of an exercise. This is very useful when doing circuit training in the gym or at home. For example, you could aim to do one more repetition each day you exercise.
This seems like a very small increase, but if you exercise 3 times a week, with just press-ups, sit ups, star jumps and squat thrust, and you start by performing 10 exercises of each in one session, then by the end of January you will be performing 22 of each.
By the end of February it will have increased to about 35 of each, and by the time Spring comes you will be performing maybe over 50 repetitions of each exercises 3 or 4 times a week. So, small incremental increases are the way to make steady, attainable, progress.
4. Exercising for longer. This can again apply to circuit training at home, such as exercising for an extra 5 minutes each session each week. So start by exercising 15 minutes, and by the Spring you will be exercising for 1 hour and 20 minutes each session, which could be 3 times a week!
You will soon get fit, if you stick to the plan! If you prefer to cycle, run, walk or swim for fitness, then the same applies, Spend a little more time each week, and the improvements will keep coming.
Source: www.motley health.com/weight-loss/new-