Lifestyles are becoming more and more sedentary and stressful, and it is difficult to find time for you. You wonder about those people who go to gym regularly. How do they find the time and motivate themselves day after day and year after year? Well, stop stressing! Exercise should not be something you do only when you want to lose weight. It should be something you do routinely just like eating and sleeping. Here are few tips to set you up for a lifetime of fitness.
Choose activities you like
Weightlifting, walking, cycling and hey, maybe even yoga, if you’re into that sort of thing –all these activities count as exercises. To make it to get moving, choose whatever gets you moving. Also, choose the activity that fits your self-identity.
Stay on schedule
Figure out when there is time for you to exercise – first thing in the morning, at lunch or after work. Consistency is a real game-changer. No exercise program in the world will work if you don’t do it consistently. Give priority to your exercise, and form a healthy habit by sticking to your schedule routinely.
Limit your workouts to 30-40 minutes
There are lot of people who think it is better to work out for a long time. But after working out for about an hour, the benefit is not that great. It’s better to work out at a higher intensity for a shorter amount of time.
Track your progress
Record the exercises, reps, distances you run or walk during each training session. Then, using these notes you can create new workouts that are more challenging than previous ones. Experts believe that, just like keeping food journal improves your diet, tracking your workouts helps you stick with exercise.
Always warm up and cool down
At the beginning of a workout, take 10 -15 minutes to slowly increase your heart rate and lower it afterwards. Do low intensity cardio before strength training as it musters larger muscles like your back, legs and core.
Lift like you mean it
If you are able to do about 10 – 12 reps without feeling fatigued, add weights like 10 percent at a time. If you can’t complete more than 8 reps, reduce the weight in 10 percent increments until you can. Try changing your rep speed in every 2 weeks like doing fast reps for 2 weeks then slow reps for the next 2 weeks.
Try new things
Don’t just stick to one kind of exercise – there’s a whole world of fitness out there waiting to be discovered. Try something new like joining a Zumba class or swinging a kettlebell. The more variety in your exercise program, the more fun it will be to follow.
Give yourself a break
Don’t underestimate the importance of rest days. They are necessary for your body to recuperate. People who don’t take sufficient amount of rest, will feel growing weaker. It is important to have at least 7-8 hours of sleep every day.
Forming a new habit is challenging, so set short-term goals and then reward yourself for achieving them. You can give yourself a healthier homemade treat or go for a massage to the spa. Regular treats can help you to reach your goals faster than you previously thought possible.
So start thinking about yourself, instead of sitting on the couch in front of the television. You will be setting yourself up for a lifetime of more happiness, better health and more energy for everything else in life.