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Get fit tips

There's no time like the present to change your lifestyle.


Written by SpunOut | View this authors Twitter page and posted in health


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Commit yourself. Get moving! There is no time like the present, so get started right now.

Set goals
Set short-term and long-term goals. You can set a short-term goal to exercise for 30 minutes of cardiovascular exercise three to four times a week and 30 minutes of strength training. Your long-term goal could be to lose weight or to reach a certain fitness level.

Abandon an all or nothing attitude
If you don't get to exercise as planned, that's okay, just get back on track tomorrow. Set realistic goals but understand that some weeks you will meet your goals and other weeks you won't. If you don't reach your goal do whatever exercise you have the time and energy for.

Don't overdo it
It is very common for people to try to exercise every day once they start an exercise programme. However, this can often lead to exercise burnout. Therefore, you should set goals, which will enable you to improve your fitness level without overdoing it.

READ: Learn how to ease yourself into exercise

Be efficient
Make sure that you are working out at a pace that suits you. Find out your target heart rate range and aim for the upper end of it. Make sure you break into a sweat. Also, the higher the intensity level, the more calories you burn per minute of exercise. However, you do not want to work out so hard that you can only exercise for a short period of time. Your goal should be three to four times per week for 30 - 45 mins of continuous aerobic activity. At first you might need to take a few breaks but as you become fit you will be able to exercise for longer periods of time.

Schedule it
Treat your workout as part of your daily routine, after all you will perform better if you are taking care of yourself.

A daily organiser diary

Planning your exercise routines beforehand helps you stick to your plans.

Make exercise easy
It is very important to recognise your own barriers to exercise. Do you have trouble getting up off the sofa? Do you always hit the snooze button when you plan to exercise in the morning? Do you take the bus instead of walking? Once you identify these barriers, that's half the battle. All you have to do now is reduce or eliminate them!

Get adventurous
Try a new activity every month to avoid boredom. This will also add more variety to your fitness routine. Fitness can be a lot of fun, so think of new ways to add it to your life. Look on the internet for local hiking or biking trails in your area. If you're a member of a local gym ask them to show you how to use that scary looking piece of equipment that you've been eyeing in the gym.

Do it at home
If you're not a member of a gym well that's no excuse! You can carry your own aerobic workout from home -- dance round the house if you want!

READ: 10 amazing ways to get fit without the gym

Get a fitness friend
Why not encourage your friends to do it with you? Schedule regular times when you'll meet for walks, runs or bike rides, or how about joining a yoga or aerobics class together. Studies show that working out together can keep you exercising!

Grub up to workout
Good food will give you energy to maintain your fitness routine. Here are some tips:

  • Never skip meals. Missing meals causes your blood sugar to crash, leading to fatigue that causes you to avoid your workout. Five small meals a day will give you constant energy.
  • Carbohydrates are the bodies fuel, don't skimp on them! Complex carbs (pasta and potatoes) are best as they provide steady fuel. Eat them at least 1 hour before exercise and within 30 mins afterwards to help your body recover.
  • Give yourself an occasional treat! Eat well 80% of the time and pig out 20% of the time so as you'll never feel deprived!

Chill out
If you're often tired, it may mean you're exercising too much, so take it easy. Get plenty of sleep, drink loads of water and have exercise free days!

Take the stairs
Hey, it's a start!

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Published December 18th, 2012
Last updated August 25th, 2015
Tags goals workout fitness exercise
Can this be improved? Contact editor@spunout.ie if you have any suggestions for this article.

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