02-14-2023, 08:05 AM #1
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- Jan 2021
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NapsGear : Ready…Set…Sweat! New Year’s Resolution Fitness Guide
This New Year, make a commitment to health and fitness. Learn the basics of starting your own workout routine and get ready to sweat with these helpful tips!
So you want to get fit this year? Great! But before you can even think about starting your workout routine, there are a few things you need to do. First, make sure you have the right gear. You don’t want to be stuck in the cold without a coat or working out in uncomfortable clothes. Second, set some realistic goals and make a plan.
If you don’t know where you’re going, how will you know when you get there? And third, find a workout buddy. Having someone to push and motivate you is key to sticking with your routine. Now that those basics are out of the way, it’s time to start sweating!
Staying Fit All Year Is Important
Staying fit and healthy is not only important for your physical well-being, but it's also important for your mental health. Working out can help reduce stress levels and improve self-confidence, while improving overall energy levels. The New Year is a great time to make small changes that will have big impacts on your lifestyle, so why not get started with a New Year’s Resolution workout? Let’s make 2023 the year you become the fittest version of yourself yet! Let's talk about the reasons why it is important to stay fit and healthy during the New Year's Resolution season.
Exercise has a plethora of benefits, from improving your physical health to increasing your mental clarity. Exercise helps reduce stress levels by releasing feel-good hormones such as endorphins and serotonin. Plus, it can improve overall energy levels, build self-confidence and make you look great! It also strengthens your bones and muscles, making you less prone to injury and helping to stave off diseases like diabetes, heart disease, and even certain types of cancer.
How To Stay Motivated
Motivation is key to success with any fitness goal and while it may be hard to stay motivated, there are a few tips that will help you stick with your routine. Try setting small achievable goals each week, breaking down the big ones into smaller pieces. Track your progress by writing down how long you work out and what activities you do.
Get creative with your workout ideas, like running outside or trying a new class at the gym or even practicing bodyweight workouts from home. And don’t forget to reward yourself for meeting your goals – think of something special like treating yourself to a massage or buying new workout gear! With these tips and tricks, you'll be sure to stay motivated and on track with all of your New Year's resolution workouts!
The new year is the perfect time to up your fitness game and try something new! Here are some of our favorite workouts that will get you in shape fast:
1. HIIT (High Intensity Interval Training)
Get your heart rate pumping with this high-intensity workout featuring short bursts of intense exercises followed by even shorter rests. Here are some examples of HIIT exercises: jumping jacks, burpees, and mountain climbers.
Jumping Jacks: Do 20 seconds of jumping jacks, rest for 10 seconds and repeat 8 times
Burpees: Do 10 burpees followed by a 15-20 second rest and repeat 5-6 times
Mountain Climbers: Do 15 mountain climbers, rest for 10 seconds and repeat 8 times
For an effective full-body workout, try combining a few of these exercises into one circuit. For example, do 10 jumping jacks, 10 burpees and 15 mountain climbers for 1 minute each without rest. Repeat the circuit 4-5 times for a complete workout.
2. Circuit Training
This workout focuses on completing a set number of stations/exercises in a row with limited rest time in between each station. Examples include squats, lunges, push-ups, and planks. While these can be done with only bodyweight, for the best results, you should be using some weights with at least the squats and lunges. The weights should be challenging, but not overtly painful.
Squats: Complete 10 squats, rest for 20-45 seconds and repeat 5 times.
Lunges: Complete 10 lunges per side with 20-45 seconds rest in between each set.
Push Ups: Do 8 push ups and rest for 20-45 seconds, repeating 5 times.
Planks: Hold a plank for 1 minute and rest for 20-45 seconds, repeating 3 times.
When it comes to combining exercises, feel free to get creative! Try alternating between upper body exercises like push-ups and planks with lower body exercises like squats and lunges. Or, try doing an entire circuit of all 4 exercises with minimal rest time in between. For example, you can do 10 squats, 10 lunges per side, 8 push-ups and 1 minute plank in one circuit. Rest for 30 seconds before repeating the circuit 3-4 times.
3. Interval Running
Take your running routine to the next level by mixing up your pace with sprints or high-intensity intervals. For example try alternating 30 seconds of fast running with 30 seconds of slow jogging for a total of 20 minutes - you’ll be surprised at how quickly this can help you build endurance!
Looking for a low-impact workout that can improve your strength, flexibility and balance? Look no further than Yoga! Start by mastering the basics like downward dog and warrior II before progressing to more challenging poses. You’ll be feeling strong and limber in no time!
Downward Dog: Start in a tabletop position and slowly lift your hips up until your body resembles an upside-down “V” shape. Hold for 10 seconds then repeat 8 times
Warrior II: Stand with feet wide apart and arms extended to the side. Bend one knee until it’s at 90 degrees and keep the other leg straight. Hold for 10 seconds and repeat 8 times per side
What If you combine downward dog with warrior II? Do 8 reps of the downward dog followed by 8 reps of the warrior II for a total of 4 rounds.
If you're looking for an aerobic workout that's easy on the joints, try running, cycling, swimming, or even walking at a brisk pace.
Running: Try alternating 1 minute of running with 2 minutes of walking for a 20-minute cardio workout.
Cycling: Find your nearest bike path and cruise around at a moderate pace for 30 minutes or more.
Swimming: Jump into the pool and swim laps for an invigorating full-body workout.
Brisk Walking: Try picking up the pace on your next walk and you’ll be amazed at how quickly your heart rate will rise!
The combination of these exercises will help you reach your fitness goals in the new year! So what are you waiting for? Get ready, set, sweat!
Tips For Staying On Track
Staying on track with your fitness goals throughout the year doesn't have to be a daunting task. Here are some tips to help you stay motivated and reach your goals:
1. Write down your fitness goals and share them with a friend or mentor. This will help you to be held accountable and make sure you stay on track.
2. Make a plan of action for how you will achieve your goals. This could involve setting specific deadlines, working out a training schedule, or creating a diet plan.
3. Find an exercise buddy who will help keep you motivated and inspired.
4. Get plenty of rest and ensure that your diet is balanced and healthy.
5. Celebrate your accomplishments along the way, no matter how small they may seem. Achieving your fitness goals is something to be proud of, so don’t forget to give yourself credit!
Benefits Of Staying Fit And Healthy Throughout The Year
There are many benefits to staying fit and healthy throughout the year. One of the most important is that you will feel better overall. You will have more energy, be more alert, and be less likely to get sick.
Additionally, staying in shape can help you maintain a healthy weight, which can reduce your risk of developing chronic diseases such as heart disease, stroke, and diabetes. Finally, staying active can help keep your bones and muscles strong, which can help you stay mobile and independent as you age.
It pays to remember that your success is only limited by your ability to be resourceful and work hard. If you want to achieve big goals, it's time to get up, make a plan, and take action! Success is not an overnight achievement – it requires dedication, discipline and resilience. So don't be afraid to take the first step today, and don't forget to keep your head up! With the right attitude and a little bit of luck, you'll be able to realize your dreams. So what are you waiting for? Start now and make this the year of success!