Made some fitness resolutions for 2020? Here’s some help to stick with them.
It’s easy to make resolutions, and another thing to actually achieve them. Because there are so many reasons to fall off the wagon when it comes to fitness, we got Tommy Yau, head of fitness education at True Fitness and TFX to share tips on how to stick to your goal.
Create specific and realistic goals
Be specific with your goal so that you know what to do. For instance, don’t just say “I want to get stronger/fitter.” Zoom into the details, such as “I want to clock 150 minutes of exercise every week.”, “I want to be able to do a perfect full push-up.” or “I want to run 5km in 30 minutes.”
Ensure your goal is measurable, and that you have a weekly plan of how to achieve it. If you have a huge goal, break it down into smaller goals over a longer period of time, and work your way up to your final destination.
For a well-rounded training programme, it is important to consider these four aspects, regardless of your age and fitness level:
- Metabolic Conditioning: Helps improve your energy and burns calories even after completion of activity
- Strength and conditioning: Improves your fitness and helps prevent injury
- Variability Conditioning: Improves your mental and physical stress, involves movement-based training which give less stress on joints and connective tissues and helps to prevent hitting a plateau
- Restoration conditioning: Improves recovery, flexibility, mobility, fascial and movement ability
Pick workouts you enjoy
Figure out what activities you enjoy doing more than the others. Yoga? HIIT? Spinning? Dance? Once you find your jam, you’ll look forward to working out and it will feel less and less like a chore.
The True Group has over 800 classes across nine centres (True Fitness and TFX) to choose from. Classes run from 7am till 10pm, so there’s bound to be one that suits your schedule. There are even 30-minute group training classes designed for maximum efficiency, so time is not an excuse.
Find your motivation
Figure out the real reason for embarking on this goal and keep that in mind throughout. Is it to lose weight? Be more body-aware? Have a brag-worthy accomplishment? (Yep, that counts.)
This will frame your emotions and give you the right motivation to keep pushing on. When you feel like quitting, think about why you started in the first place.
Keep your workout plan interesting
We all know that variety is the spice of life. And there’s no faster way to kill a plan than boredom. Vary your routine every few weeks, by trying a new workout, dialing up the intensity, switching your workout formats, or using a machine or workout equipment you’ve not tried before.
For instance, swop one of your weekly treadmill runs for a cycling or HIIT class. Or if you’ve always liked dancing, try a new type of dance or a barre class. All these will help you stay motivated and on track.
Make time for recovery
For a balanced, sustainable and injury-free fitness journey, recognise the importance of rest and recovery. Being fit is much more than just about working out. This is why athletes have downtime when they aren’t competing or performing. Recovery allows your muscles to heal, and your body to return to its normal state so that you may have a more productive training session.
Try myofascial release, a technique that helps improve blood and lymphatic circulation, as well as mobility. It’s a great form of recovery for aching muscles. If you’re unsure how to start, join RegenX, a 30-minute group class at TFX that focuses on recovery and mobility drills, using props such as foam rollers and massage balls.
From now till January 31, first-timers to TFX and True Fitness can enjoy a free five-day trial pass that includes one consultation with a personal trainer, and a personalised fitness plan. Prior booking is required, by calling the respective clubs. For more info, visit www.tfx.sg or www.truefitness.com.sg.