Chances are, you made some sort of resolution to get fit this year, and you may even have gotten a new Fitbit tracker or smart watch to stay focused on your goal. But if your plan was simply to try to walk every day, you\u2019re probably starting to find yourself getting bored right about now.<\/p>\n\n\n\n
Here\u2019s the good news: You\u2019ve already done the hard work of starting a habit. \u201cPerhaps the most important thing you can do to establish an exercise habit is to structure your day in such a way that you make exercise a priority,\u201d says Fitbit Ambassador and personal trainer Blake Raymond. \u201cYou might have to wake up 15 minutes or a half hour early so that you can get your walk in before work, or section out another time during the day, but you have to be consistent.\u201d<\/p>\n\n\n\n
Raymond challenges you to take your walk to the next level. \u201cThe cool thing about the body is that it\u2019s built to be able to respond to healthy stress, and it responds by getting stronger,\u201d Raymond says. \u201cIt sounds intimidating at first, but if you challenge yourself to get out of your comfort zone, you\u2019ll soon find yourself getting stronger and healthier.\u201d Keep yourself motivated and excited by walking, and give yourself that added push, by trying these five ways Raymond motivates his clients to keep consistency and build on their progress as time goes on.<\/p>\n\n\n\n
1. Try A \u201c10 For 10 Challenge\u201d<\/em><\/strong><\/p>\n\n\n\n Commit to 10,000 steps a day for 10 days in a row. 10,000 steps can be daunting, Raymond acknowledges, but committing to that level of movement can also jumpstart more serious fitness endeavors. If 10,000 steps seems too difficult, try \u201c8 for 8\u201d\u20148,000 steps a day for eight days straight.<\/p>\n\n\n\n 2. Do A \u201cPower Up, Easy Down\u201d Workout<\/em><\/strong><\/p>\n\n\n\n Start by finding a hill in your neighborhood (stairs will work in a pinch if the weather outside is nasty). Walk around for at least five minutes to warm up, then sprint up the hill, going as fast as you can. Then, walk slowly back down. Walk at a normal pace for a minute (consider this your breather), and then repeat the sprint up the hill and walk down it. Keep going for 15 minutes, then cool down with an easy 10-minute walk.<\/p>\n\n\n\n 3. Try A \u201cDown And Back\u201d Workout<\/em><\/strong><\/p>\n\n\n\n Pick a landmark about a 15 minute walk from where you\u2019re starting, like a corner store or the end of a road. Walk to your destination, noting how long it took to get there, and then head back home at a faster pace. \u201cThe goal is to go out easy and come back strong,\u201d Raymond says. \u201cYou should try to make it back faster than you went out.\u201d <\/p>\n\n\n\n 4. Increase Your Speed With \u201cFartlek\u201d Workouts<\/em><\/strong><\/p>\n\n\n\n \u201cFartlek\u201d means \u201cspeed play\u201d in Swedish, and Fartlek workouts are simply ones in which you speed up for short intervals in the midst of a longer session. While walking pick a milestone, like the next tree or stoplight, and speed up for the 15 or 30 seconds it takes to get there. Then, continue walking slowly until you\u2019re ready to go again. Beginners should try to walk slowly for 5 minutes, then do 15 minutes of Fartleks, then warm down for 10 minutes.<\/p>\n\n\n\n 5. Get Your Friends Involved<\/em><\/strong><\/p>\n\n\n\n When all else fails, lean on a friend. In early November, Raymond\u2019s girlfriend Beka was commiserating about how difficult it was to stay in shape during the busy holiday season. He suggested that she try to get in 30 minutes of exercise every day for 30 days. She challenged a friend to join her, posted her intentions on Instagram, and suddenly, there were 15 or 20 friends who committed to the plan. \u201cIt sounds cheesy when I tell that story, and I didn\u2019t realize that a silly conversation would be the catalyst for 20 people to commit to getting fit, but it was,\u201d Raymond says. \u201cBeka would come home from work and go for a 30-minute walk, take a class, or go to the gym. Another woman had just had a baby, so she was doing some basic mat exercises. It was great.\u201d<\/p>\n\n\n\n Blog post taken from Fitbit’s official webpage. Available from: <\/p>\n\n\n\n