Top 10 Fitness Goals
Regardless of your current fitness level, this list has a goal for everyone: whether it’s to maintain a regular training schedule, increase your endurance, or grow muscle.
With the first month of the new year behind us, many people may be losing their will to keep their New Year’s resolutions throughout the new year. Why?
According to NASM-certified Life Time personal trainer Lindsay Ogden, individuals either establish unrealistic objectives that discourage or fail to keep themselves responsible by recording their progress.
The key to achieving your fitness goals is to devise them using the SMART approach. To complete your objectives, use this tried-and-true method:
- Definite: We know exactly what we’re aiming for. Exercise three times a week instead of “exercise more,” for example.
- Easy to monitor your improvement by keeping a weekly journal of your weightlifting or running distance.
- Attainable: This objective is within reach given the time constraints. While just a tiny percentage of the population can prepare for a marathon in only two weeks, many others are.
- Having a “why” behind your desire to achieve the objective is essential. There are many reasons you desire to improve your strength, flexibility, or overall HealthHealth.
- It doesn’t matter whether the deadline is four weeks or six months; the objective has a deadline.
In addition, Ogden suggests including an “E” for emotion: in other words, how would achieving the objective make you feel?
Will you have a better sense of self-esteem? Empowered? “It will be more authentic if you put emotion into it,” she explains.
The more precise your aim is, the better. Here are ten personal trainer-created fitness objectives that you may wish to try.
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1. 12 days of exercise in a month
Mike Donavanik, an NSCA-certified strength and conditioning expert and inventor of the fitness app Sweat Factor, tells health that remaining motivated might be difficult, mainly if you’ve been inactive.
As a result, he suggests settling on a more manageable objective, such as three exercises each week.
Plan and schedule at least 12 days in the following month when you know, you’ll be free to get the most out of your workouts.
Set a reminder on your phone for such days, so you don’t forget to bring your gym clothes or sneakers.
Set a deadline for yourself and compete with a buddy to see who can go through the 12 exercises the fastest to keep yourself on track.
Donavanik advises that you may reevaluate your progress after the first month and change your goals, such as aiming for 16 exercises in the next month.
2. Run a mile nonstop for six weeks.
Hannah Clausen, NASM-CPT, director of coaching at Macros Inc, tells health that this objective is ideal for someone who hasn’t exercised in a while and wants to enhance their cardiovascular health.
Cardiovascular endurance training benefits from strengthening one’s heart, bones, and immune system while lowering one’s risk of heart disease and type 2 diabetes.
Clausen advises beginning with lesser distances, such as a quarter or a half-mile if running a mile seems too frightening.
Then, add 18 miles to your weekly mileage, and note your improvement by noting down how long you could run without stopping.
Clausen suggests that you focus on maintaining a steady pace rather than obsessing about your speed. Mental mini-goals, such as committing to run one more block or until the music you’re listening to finishes, might provide a boost when you need it.
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3. a different exercise every week till you enjoy it
Try a new workout every month until you discover one you can stay with for the long term. Elizabeth Treese, a NASM-certified Personal Training Manager at Life Time, tells health that diversifying your exercises will push your body, work new muscles, and create various abilities, so you’re more likely to see results.
Determine whatever exercises you want to do, such as yoga, jogging, kickboxing, or rebounding. This will help you attain your objective (aka trampolining).
Finally, check into class schedules at gyms or health clubs in your area to plan. For new students or first-class fares, many will provide discounts.
As an alternative, you may discover a local jogging club or a free trial for an online exercise program to use at home or in the neighborhood.
4. 10,000 daily steps for a month
Walking is less taxing on the joints than other forms of aerobics, such as jogging. Additionally, you’ll experience comparable health advantages, including lower stress and a more robust immune system when you move at a fast pace.
A precise 10,000 steps per day goal may seem difficult at first. To lessen some of the strain, consider concentrating on an average for the month since, let’s face it, some days it’s all right to sit on the sofa.
Schedule lengthier walks ahead of time, such as on weekends or when you know you have a lower workload since Clausen notes that daily steps fluctuate from day to today.
An extra pair of shoes might be helpful to have on hand if you need them. You’ll always be ready to take a walk during your lunch break. Make a habit of keeping track of how many steps you take each day.
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5. Perform X push-ups in 4-6 weeks.
According to Becky Miner, NASM-CPT, a nutrition coach with Macros Inc., Push-ups are the best way to build upper-body strength.
Why? This basic, classic technique simultaneously activates muscles in your upper and lower body. In addition, they don’t need any specialized equipment and may be performed at any time and in any location.
As a result, you may want to establish a target for how many no-knee push-ups you want to be able to do in a month or so, whether that’s one or 10.
Push-ups on your toes aren’t for everyone, but Clausen recommends a few basic options:
- Push-ups at an incline against a sturdy bench, counter, or chair. You’ll find it more difficult for this version the more parallel you are to the floor.
- In a knee push-up, your knees are placed on the floor at a 45-degree angle, much like a standard push-up.
- Try beginning in the classic position if knee push-ups are too simple, but you still can’t accomplish a standard one. With your knees on the mat, carefully lower yourself to the floor and push yourself back up.
In the words of Treese, begin with a modification that allows you to complete ten repetitions in three sets. Switch to a more challenging variation after you reach 15 repetitions.
6. Rest for eight days every month
Having fitness goals in mind might make it simple to desire to challenge yourself physically every day. Not only do we all need some downtime to binge on Netflix, but your muscles need it as well.
A NASM-certified personal trainer and proprietor of Mayweather Boxing + Fitness in Los Angeles argue that these breaks are really when muscles heal themselves so they may get more robust.
Clausen recommends two days of rest each week as a general guideline. However, this recommendation is dependent on the individual and their training regimen.
A lot more is needed if you’re a novice at an activity or new to working out.
Chris Musser, a certified personal trainer at Crunch West Hollywood, encourages his clients to “listen to your body.” “Plan an additional day of rest if you’re really worn out or hurting after a workout.
The stress hormone cortisol is released through physical activity, and if you are already under a lot of stress in your life, you might be wearing down your body even more.”
In addition, if you’re feeling OK, you may still take a stroll or do some mild yoga on your rest days, Treese advises.
7. Stretch 15 minutes post-workout
While stretching may not scorch calories or give you six-pack abs, it’s an essential fitness component. The National Academy of Sports Medicine study found that stretching may help prevent injury by increasing the range of motion and reducing inflammation.
It’s best to stretch your muscles after you’ve worked out since your muscles are already relaxed and warmed up. “Stretching provides a good transition for your body and mind from an exercise condition back to a resting one,” he says.
According to Ezek, you should spend roughly 25 percent of your exercise recuperating. The final 15 minutes of your workout should be spent stretching, and aim for 15 to 45 seconds of trying time for each muscle group you worked on.
For example, stretching your hamstrings after a run may be as simple as reaching for your toes.
You may also extend your abdominals with a cobra or a sphinx posture if you’ve recently completed an ab-heavy Pilates session.
As Ezekh advises, always breathe profoundly and never push yourself too far during a stretch.
8. 30 days of 1-minute plank
Planks train your chest, arms, legs, and, of course, your core comprehensively (aka your abdominal and back muscles).
The benefit of a substantial body extends well beyond its aesthetic value: it helps prevent back pain and other problems by ensuring appropriate posture.
The fact that planks are immobile does not negate that they are difficult. Holding a plank two to three times a week can help you get closer to your one-minute target.
Ezek recommends starting with 20 to 30 seconds and gradually increasing the time by 5-second increments. It’s also possible to begin on the knees and slowly work your way to a plank on the toes.
9. Drink 2-3 liters of water every day for a month
To avoid dehydration, which may lead to exhaustion, dizziness, and even fainting during an exercise, it’s essential to drink enough water.
The Centers for Disease Control and Prevention recommends drinking enough water throughout the day (CDC).
The amount of water a person should drink each day depends on their activity level, food, body weight, and even the climate in which they reside.
According to the US National Academies of Sciences, Engineering, and Medicine’s standards, males should drink 3.7 liters (or 15.5 cups) of water a day, while women should drink 2.7 liters (or 11.5 cups).
However, you don’t have to reach these goals just via water consumption since fluids from meals are also included.
Invest in a large, reusable water bottle that you can take with you to ensure that you’re getting enough H2O. As an alternative, you may set yourself the aim of finishing one liter by a specific time to avoid drinking it all before going to sleep.
10. Run a 5K in three months.
If you’re looking to push yourself to the next level in physical fitness, a 5k race is a great option. For people who have always desired to run a half marathon or marathon but need to build up their endurance and stamina, Clausen thinks this is the perfect workout for them to do in their spare time.
To be ready for an event at least 12 weeks away, Clausen recommends running three times a week. If you can, find a jogging partner who can help keep you on track and make the experience more enjoyable.
How essential is this to you? Be kind to yourself.
It’s OK if you can’t reach your fitness goals. Forgive yourself and appreciate your body instead of berating yourself.
Make a fresh look at what you want to accomplish and decide whether your existing objectives are doable or if you need to change them.
A “clean slate policy” is what Treece suggests. “Forgive yourself for the mistakes you’ve made in the past and look at today as a fresh beginning.”
Remember your “why” for taking on this challenge, and it will be easier to keep going.
Musser admits, “Change isn’t easy.” As long as one can go out of one’s comfort zone, one has accomplished something genuinely extraordinary.
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