As the back-to-school season approaches, the air is filled with a sense of renewal and fresh beginnings and thank god the kids have gone back:)) Just like kids preparing for a new school year, you too can embark on a journey to become fitter, healthier, and more energised – even with a jam-packed schedule.
Life's demands can often leave us feeling like there's barely any time left for self-care, let alone fitness routines. Here are 7 essential lessons to avoid the pitfalls and setbacks that can hinder your progress:
Overloading Your Plate
Attempting to overhaul your entire fitness regimen overnight can lead to burnout. Instead, focus on gradual changes that align with your schedule, making it easier to sustain over the long run. Here's an example:
You currently have no regular exercise routine due to your busy schedule.
Week 1-2: Start by committing to just 10 minutes of exercise every morning. It could be a brisk walk, a quick bodyweight workout, or some gentle stretching.
Week 3-4: Increase the duration to 15 minutes and try incorporating a mix of cardio and strength exercises. This could involve jogging in place, squats, push-ups, or even a short yoga routine.
Week 5-6:
Now, extend your exercise time to 20-25 minutes. Experiment with different types of workouts to find what you enjoy most. It could be a home workout video, a dance session, or a quick HIIT routine
Week 7-8:
By this point, you're exercising regularly for around 30 minutes. Consider adding one more day to your routine, making it four days a week. This could be a great opportunity to explore a local fitness class or virtual workout.
Week 9-10:
Congratulations! You've successfully established a routine of regular exercise. Now, focus on refining your workouts and gradually increasing intensity. You might also consider seeking guidance from a fitness professional to ensure you're progressing safely and effectively.
Skipping the Basics
Skipping the basics of fitness is like trying to write a complex essay without understanding grammar. Prioritise foundational exercises that engage multiple muscle groups. For instance: Squats, Deadlifts, Push-Ups, Lunges, Planks or Burpees
Cramming Workouts
Just as cramming for exams rarely yields good results, rushing through workouts can lead to poor form and potential injuries. Quality always trumps quantity. Short, focused sessions can be incredibly effective for busy schedules. Try this one out:
Quick Basic Core Blast: - Plank: Hold for 60 seconds.
- Russian Twists: 3 sets of 25 reps.
- Bicycle Crunches: 3 sets of 30 reps.
- Leg Raises: 3 sets of 12 reps.
- Rest for 30 secs between sets.
Neglecting Nutrition
Imagine students skipping meals before a big test – it's a recipe for disaster. Your body needs proper nutrition to perform well during workouts and maintain energy levels. Plan and prep your meals to stay on track.
Lack of Rest
Pulling all-nighters is detrimental to studying, and not getting enough sleep is equally detrimental to your fitness goals. Sleep is essential for recovery and overall well-being.
Ignoring Flexibility
Flexibility is like adding creativity to your assignments – it enhances overall performance. Incorporate stretches and mobility exercises to prevent stiffness and improve posture. I've recently become a fan of "Animal Flow". Check it out on YouTube.
Neglecting Mental Health
Just as stress can affect academic performance, it can impact your fitness journey. Practice stress-reduction techniques like meditation or mindfulness to maintain a balanced approach.
Consider this your back 2 school curriculum for achieving fitness success despite a bustling schedule. By mastering these lessons, you'll be well on your way to becoming a fitter, healthier version of yourself – one that's ready to excel both in life's classroom and on the fitness floor.
So, as you gear up for the season of fresh starts, equip yourself with these valuable insights. Let's make this semester of life a true journey towards better health and well-being.
Class is in session.
Stay motivated,
Dan
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