Are you getting fit for the New Year?
How many of us start each new year with
the idea that ‘THIS WILL BE THE YEAR’ we will achieve our fitness goals and/or
lose weight, only to find that by the end of January, our resolutions somehow
seem less important and our sense of achievement got thrown away with the
remnants of the turkey! If getting fit
was our goal last year, then we should be saying ‘I am fit and I want to get
fitter in 2007!’. If you can say
this, then fantastic, let’s work on getting fitter, if it all went disastrously
wrong, then let’s make sure that this is the start of a new you!
In order to keep you motivated, you need
to set yourself challenges - not big ones, just small ones.
What challenge will you be setting
yourself in 2007?
How can you measure your goals and keep
track of them. If you are anything like me, you plan to do something and then a
thousand other things come along at the same time and then you forget about
yourself. In 2007 make sure you do more
things you want to do, more things that you enjoy, and less that you don't!
Easier said than done!
In order to keep track of your plans and
or goals, my advice would be to make sure your goals are SMART! Specific,
Measurable, Achievable, Realistic, Time based.
- Why not use this for all your goals for 2007!
An example of a SMART goal is: Run 5
kilometres 30 mins for Charity Fun Run in April 2007:
– running 5k is a specific goal
M Measurable – completing the run in 30 mins is
measurable using a watch.
A Achievable – this distance would not be unrealistic
for a beginner without
R Realistic – can you devote 1 – 2 hours per week to
train – maybe Sunday mornings with
the kids or 2 – 3 gym sessions.
T Time based – the race is in April, so you would have
4 months to prepare!
Keep a log of what your SMART goals are
for 2007 - that way you can check your progress!
To help start you
on your way:
One of the most
frequent and effective exercises is the forward lunge. It tightens and tones the thighs and bottom … … and if you do cardio intervals in between
sets, you will soon see results. This is
great if you plan to go skiing or even if Santa brought you something short to
wear this Spring.
Start off with
your feet hip width apart, pull in your tummy and keep your shoulders
down. Take a step forward at least 30 inches with one leg, bending the
knee to no more than a right angle. The
back leg will also bend to the same degree – take the heel off the floor with
the back knee dropping towards the floor.
Make sure that your feet are pointing forwards throughout. Keep your chest lifted and remember to keep your tummy pulled in. To
return, push backwards with the front leg until you are in the neutral starting
position. Do 10 repetitions and then swap to the other leg. Then either step or run up and down the
bottom stair or skip (with or without a rope) for one minute. Repeat 4 times.
Remember to warm
up first – brisk walking for 10 minutes is good (you need to walk fast enough
to feel out of breath and warm). When
you have finished the exercises, brisk walk for a further 10 minutes and then
Adapt the above
to suit your level of fitness and start seeing the results!
Article kindly provided by Julie Bourgeois of Vitesse Health & Fitness, Caterham