5 Steps to Starting an Exercise Plan You'll Actually Stick To
Here's how to have your fittest year yet.
By now, you're probably over hearing about people's exercise resolutions—or maybe you've already given up on your own. Well, it's time to restart that motivation to make 2016 count!
Whether you want to lose weight, improve your health or just move more, we have the solution to make it happen. Follow these tips from Holly Rilinger, Nike master trainer, Flywheel instructor and star of Bravo's new show, Work Out New York. See you on the road to success!
1. Plan it out.
"A goal without a plan is a wish," says Rilinger. State exactly what you want to achieve (say, taking more steps per day or losing 10 pounds), write down how you're going to achieve it (for example, exercising three to four times a week), and then jump in. Simply saying you want to get in shape, but taking no concrete steps to get there, won't work.
2. Find something you like.
If you hate running but that's your only form of exercise, chances are you'll give it up pretty quickly. Try a few things out, like taking a brisk walk outdoors, signing up for a Pilates class or downloading a new exercise app. When you find an activity you like, you're more likely to keep going back to it.
3. Make a schedule.
Besides thinking about your overall plan, it helps to book each workout appointment—ideally a blend of strength training and cardio workouts. Rilinger suggests this lineup if you're working out on your own:
Day 1 30-minute distance run, walk or bike ride.
Day 2 30 seconds of moves like squats, planks, burpees and push-ups (choose one each time), followed by 30 seconds of rest. Repeat for 10 minutes. (The more frequently you do this, the longer you can and should go.)
Day 3 Interval train by running as fast as you can for one minute, then walking for two minutes. Repeat for 30 minutes.
Day 4 Run or walk to a nearby park (preferably it should take 10 minutes or longer) and use a bench for step-ups, triceps dips and incline push-ups. Then run or walk back.
Add in rest days whenever you need them.
4. Commit to one month.
Give yourself 30 days to achieve your goal. "A month is usually enough time for you to form a habit and start seeing some results—and that's a great motivator," says Rilinger. Don't give up before those jeans become loose.
5. Get the family involved.
Find ways to include your kids and husband in order to up the likelihood that you'll get moving even more. That could mean going for a bike ride together, taking a hike or going to the park and doing a mini strength workout while the children play.