(GoHealthier.com)
Come January 1st, gyms are packed, and fitness classes are completely booked, as everyone has made their New Year’s resolution to get fit after overindulging during the holidays. But what if you just got fit now? Starting a workout routine before the holidays is a great way to get a head start on fitness goals and establish habits that can keep you energized and feeling good through the season. Another bonus of starting early is that many people with an established fitness regime are less likely to overconsume during the holidays as they are fully aware of the painstaking process of burning off such large quantities of calories. Here are some steps to get you going:
1. Set Clear, Achievable Goals
• Define what you want to achieve with your workout routine, such as gaining strength, building endurance, or simply staying active.
• Start with smaller, realistic goals. This will help you avoid feeling overwhelmed and make it easier to track progress.
2. Choose the Right Workouts
• Cardio (walking, jogging, cycling, or HIIT): Great for heart health and burning calories.
• Strength Training (using bodyweight, dumbbells, or resistance bands): Essential for building muscle and supporting metabolism.
• Flexibility and Mobility (yoga, stretching): Helps with recovery and prevents injury.
• Aim for a balanced mix to cover different areas of fitness. For example, a schedule with 3–4 days of mixed cardio and strength, and a day or two for stretching, can work well.
3. Plan Your Schedule
• Consistency is key. Start with 3-4 days a week, then adjust as you feel more comfortable.
• Schedule your workouts like an appointment and treat them as non-negotiable.
• Even 20-30 minutes per session is enough if you’re getting started.
4. Focus on Form Over Intensity
• Proper form helps prevent injury, especially if you’re new to a certain type of exercise.
• Try shorter, lower-intensity sessions until you feel confident with the movements, then increase duration and intensity gradually.
5. Track Your Progress
• Logging workouts can help keep you motivated. Use a journal, app, or tracker to record what you did, how you felt, and any improvements.
6. Stay Flexible with Holiday Plans
• Holidays can be busy and unpredictable, so consider shorter, high-intensity workouts (like HIIT) or bodyweight exercises you can do anywhere.
• If you miss a day, don’t get discouraged; pick back up where you left off.
7. Prioritize Rest and Recovery
• Your body needs time to adjust and recover, so don’t skip rest days. Stretching, yoga, or light activity on off days can also aid recovery.
Example Routine
• Day 1: Cardio (30 minutes of moderate cardio, such as jogging or brisk walking)
• Day 2: Strength (full-body workout with bodyweight or light weights, 30–45 minutes)
• Day 3: Rest or active recovery (light yoga or stretching)
• Day 4: Cardio (HIIT or other high-intensity workout, 20–30 minutes)
• Day 5: Strength (focus on a specific area, like upper or lower body, 30–45 minutes)
• Weekend: Optional light activity, such as a walk or gentle stretching
Starting small and building a consistent habit will set you up for long-term success, making it easier to stay active through the holidays and beyond.
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