We all know that exercise is beneficial for the mind and body but it can feel disheartening when we stop seeing results, get bored or struggle to stick with it. Let us introduce you to some easy ways you can set exercise goals, challenge yourself and introduce some variety to help keep you on track.
Set SMART goals to stay on track
SMART stands for Specific, Measurable, Achievable, Relevant and Timely.
Specific: Instead of focusing on something vague like “exercise more.” a specific goal might look like this: “walk for 30 minutes, three times per week”.
Measurable means your goals can be quantified. A target of 3 kilometres or 7,000 steps is easily measured, whereas “walk more” is not.
Achievable: is it possible to reach your goal in the timeframe you’ve set? If you’ve never run before, then aiming to do a 10km fun run in two weeks simply isn’t achievable. If the goal isn’t achievable, then you may be left feeling overwhelmed. Don’t be scared to push yourself, but be sure to keep goals realistic and set yourself up for success.
Relevant: is about finding a goal that resonates with you, like “I want to be able to play and keep up with my grandchildren.” If it’s meaningful, it means there’s a greater likelihood you’ll stick at it.
Timely: every goal needs a deadline so you know whether you’re on track. It’s a good idea to set both short and long-term goals so you have regular milestones to aim for, rather than one big (and perhaps daunting) goal at the end.
How to add variety to your workout
Sometimes we need a few little tricks to keep things fresh and to stay motivated! Adding variety with super-sets and circuit training are excellent for adding variety.
Super-sets are designed to challenge the body with little rest in between. They can be made of exercises that work the same muscle group or different muscle groups.
Circuit training gives you a variety of exercises that you’ll rotate through to keep this fresh.
Accredited Exercise Physiologist, Sam Rooney, demonstrates an upper and lower body super-set as well as an easy circuit you can design at home.
How to increase aerobic fitness?
Increasing your aerobic and strength training is one of the easiest ways to start seeing progress in your movement levels. You can start with small changes and slowly build up your exercises and workouts.
Is running your jam? No one is expecting you to become an overnight running superstar but running is a great way to increase your aerobic exercises in a cheap and easy way. Running will improve your cardiovascular fitness as you get your heart pumping, along with a host of other benefits.
Lace up a pair of running shoes, pop on your favourite playlist, and then either hit the running track, the road (if it’s safe!), or the treadmill at the gym. Set yourself some SMART goals so you have short and long term goals to work towards.
How to increase strength training?
A great way to increase strength training is to start off with movements that just require bodyweight and then slowly include equipment. Your bodyweight can be used for exercises such as squats, push-ups and lunges. When you are ready, why not move on to using heavy books, a large milk bottle filled with water, or anything else heavy around the house that you can hold on to.
You can easily increase the challenge of your aerobic and strength training by changing the reps (number of times you complete the movement) and sets (how many times you repeat the number of reps). For example:
Start with 8 reps and work your way up to 12 reps
Start with 2 sets and work your way up to 5 sets
What are some ideas for strength training?
A healthcare professional can help to provide more details on how to use the many equipment options available at the gym. Here are some basics to start with:
A weighted ball (also known as medicine ball) is great for squats, twists and lunges
Resistance bands (giant rubber bands) are great for arm and leg movements
Weights like dumbbells, barbells and kettlebells are great options for at-home workouts.
Try HITT to keep it interesting
HIIT – or high intensity interval training – alternates between short bursts of exercise and short intervals (30 to 45 seconds) of rest. HIIT will see your body working at maximum capacity, leaving you out of breath at the end of the workout. You also have the option to leave out any equipment or weights, or add it on as you progress, the important element is getting your heart rate up.
Don’t panic if you’re stuck in an exercise rut because it’s normal and happens to everyone. Start with a simple goal that you’re excited to achieve. Keep it playful and experiment to see what helps you stay motivated.
HealthylifePharmacy
HealthylifePharmacy
