Are you ready for this exciting challenge? To begin, let's take a look at the recommended physical activity guidelines outlined by Health.gov in the infographic below:
Remember, these guidelines will serve as our long-term goal to achieve by the end of one month, so don't be overwhelmed by the numbers!
For the next month, I challenge you to wholeheartedly commit and prioritize your physical activity goals. Let's focus on making steady improvements and, most importantly, sustaining these positive habits for the long run.
7 Tips to Remember Before We Begin
- Our plan focuses on three types of exercise: cardio, strength training, and flexibility training.
- You can choose to complete your daily training all at once or split it into shorter sessions. For example, 10 minutes after each meal.
- Remember to incorporate a variety of exercises into your routine. This not only makes exercise more enjoyable but also helps prevent injuries by avoiding overuse of specific muscles.
- Your muscles actually build and recover when you are not actively training them, so don't neglect rest days!
- Starting from week 2, you'll notice the plan suggests Trying something new! This is the perfect opportunity to explore intuitive exercise and pick up a new fitness-related hobby!
- Track your achievements and celebrate your progress! Remember, consistency is the key to success!
- Take action now! Wonder why you feel incredible after a workout? It's the power of endorphins and dopamine, the "feel good" hormones. Trust me, you're just one workout away from experiencing that amazing feeling!
Week 1 Sample Plan
Snapshot:
- Cardio: 60 minutes
- Strength training: 2 times
- Flexibility training: 3 times
Week 2 Sample Plan
Snapshot:
- Cardio: 105 minutes
- Strength training: 2 times
- Flexibility training: 4 times
Week 3 Sample Plan
Snapshot:
- Cardio: 120 minutes
- Strength training: 3 times
- Flexibility training: 5 times
Week 4 Sample Plan
Snapshot:
- Cardio: 150 minutes
- Strength training: 3 times
- Flexibility training: 5 times
Takeaways
Remember, everyone progresses at their own pace, so the monthly schedule provided above is merely a guide. Feel free to tailor it to your unique lifestyle, routine, and fitness level. For instance, if you find week 2 too intense, don't worry. When week 3 comes around, simply repeat the week 2 schedule until you feel ready to move on to week 3. The key point here is not to get discouraged and give up entirely. Building a habit takes time and effort, so don't let obstacles deter you. Remember, you're stronger than you think!