Happy New Year Friends. Sometime ago I looked up the dictionary to find the exact meaning for this word “Resolution” and giggled to myself when I read “To Do or Not To Do” because it meant both ways and verbs they say always don’t have vibes. I seriously haven’t made many resolutions in the past and don’t know if I can authoritatively speak on the subject but I will make a positive effort to add my pinch of salt about it in a few steps with a fitness plan.
Step 1:”How Fit are U”: You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording
i)Your pulse rate before and immediately after walking 1 mile (1.6 kilometers)
ii)How long it takes to walk 1 mile or 400 meters, or how long it takes to run 1.5 miles (2.41 kilometers)
iii) How many half situps, standard pushups or modified pushups you can do at a time
iv) How far you can reach forward while seated on the floor with your legs in front of you
v)Your waist circumference, just above your hipbones
vi)Your body mass index.
Step 2: “Soles to Goals”: Start with 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. For example, try to get about 30 minutes of aerobic exercise on most days of the week. Also aim to incorporate strength training of all the major muscle groups into a fitness routine at least two days a week. Remember to start with a few set of stretches to loosen your body and always end with a cool down to reduce fatigue.Let’s now try & break it down.
Step 3: “Let’s Break it to Make it”: We have all decided to do something new at some point in our lives but due to various reasons haven’t been able to do it however hard we tried, at times not getting a start and seeing the whole idea flop. I will say then “Let’s Break it” I mean let’s break our fitness plan down into smaller tasks or fitness goals that we can achieve in a day during our hectic busy schedules or daily routines. Be it walking, running,cycling etc start with a small target, the progress of which you can track on a mobile phone App through many of the fitness tracking apps(Strava,Samsung Health, Pedometer Etc) that can be downloaded for free. You can also do it in your own conventional way with a data spreadsheet or activity log in your personal diary, if that suits you and don’t forget to note down your daily accomplishments however big or small they maybe. It all adds up. As time goes by gradually increase your target and go after it. Remember to check if the increase is comfortable on your body for it to achieve, which you will get to know after a few sessions and in case you’re feeling the strain or fatigue please do not stop., return to your previous target and continue. Believe me! within a short span you will go to the next level and “Make it”. So I repeat “Let’s Break it to Make it”.
Step 4: “Slow & Steady”: We know this from kindergarten but don’t want to apply or believe in it until it stares us in the face. Yes start your walks, runs or cycling slowly and then build your momentum or pace, don’t be in a hurry to finish your goal quickly, always time it. Keep a fixed distance target and complete it in a determined time, that you feel can be done. There can be expert opinions or social media advice which maybe useful but the best way to begin is to listen to yourself. Over a period of time you will see yourself getting better and achieving your targets in lesser time. Keep it steady at that pace for some more time before you embark on the next target or attempting higher goals. This will help you build endurance for your body to achieve the next target. How long do I keep it steady that way, again is a good question to ask yourself. It’s a lot like quenching once thirst or fulfilling hunger. You know it Better.
Step 5: “Nature is my Gym”: Your fitness routines are best experienced outdoors. Identify a place closer to home or work place which you can access in free time to complete your daily fitness target. Don’t hesitate to use your surroundings as much as you can. Always remember to keep an hours gap after meals before starting your workout. It’s also ideal if you can catch a power nap of 30 minutes to get your body to relax before heading out.
Step 6: “Say Hello to Solo”: It’s always good to have company or get into a fitness group but don’t wait for that to happen, you can always “Go Solo” with your goals and make it happen for you. You can have soft music in your ears for company like I do most of the time, a nice rhythm or beat which can match your stride or run can be more fun and help you to be relaxed & focussed to finish your daily fitness target.
Let’s start today. Wear comfortable clothing & shoes that fits well with a good toe grip & heal cushioning. Remember to “Eat Healthy” sleep well(7-8Hours/day) and drink lot of water. Should you feel like taking a day off from workouts do so and bounce back the next day to finish your daily fitness target for a Better, Lighter & “FIT U”.