The new year is about to begin again. Looking back on this busy year, how much did you complete last year's plan for the beginning of the year? How many pounds did you successfully lose? Did you exercise according to a regular training plan? Have you achieved your goal?
Of course, there will be some people whose training plans are shelved or aborted. What kind of training plan can be completed smoothly?
Today IFAST will take you to make a New Year Fitness Program for 2024!
What are the successful experiences in 2023?
Think more about the way things are done rather than the things themselves.
For example, have you successfully lost weight? Have you continued to exercise three times a week? Or maybe you have adjusted your mood and viewed weight loss more correctly.
Your ideal goal in 2024
- Want to lose less body fat and look slimmer?
- Or a healthier body line and a tighter figure? Or greater muscle dimensions to make yourself tough and masculine?
- Or do you want stronger strength and speed to improve your sports performance?
- Which parts need to be carved? In what direction do these areas need to be improved?
How to set fitness goals?
Setting fitness goals is a great way to improve your health, fitness, and well-being. However, not all fitness goals are created equal. Some fitness goals may be too vague, unrealistic, or unattainable, which can lead to frustration, disappointment, or loss of motivation. To avoid these pitfalls, it is important to set SMART fitness goals: specific, measurable, attainable, relevant, and time-bound.
Specific: A specific fitness goal clearly defines what you want to achieve, how you will achieve it, and why you want to achieve it. For example, instead of saying "I want to run faster", a specific fitness goal would be "I want to run a 10K race in under 50 minutes by following a 12-week training plan because I enjoy running and want to challenge myself".
Measurable: A measurable fitness goal allows you to track your progress and evaluate your success. For example, instead of saying "I want to lose weight", a measurable fitness goal would be "I want to lose 10 pounds in 3 months by reducing my calorie intake by 500 calories per day and exercising for 30 minutes 5 times a week".
Attainable: An attainable fitness goal is realistic and achievable, based on your current fitness level, resources, and limitations. For example, instead of saying "I want to run a marathon", an attainable fitness goal would be "I want to run a 5K race in 6 months by gradually increasing my running distance and speed every week".
Relevant: A relevant fitness goal is meaningful and important to you, based on your interests, values, and needs. For example, instead of saying "I want to do 100 push-ups", a relevant fitness goal would be "I want to do 20 push-ups in a row by strengthening my upper body muscles because I want to improve my posture and prevent back pain".
Time-bound: A timely fitness goal has a specific deadline or time frame, which creates a sense of urgency and accountability. For example, instead of saying "I want to be more flexible", a timely fitness goal would be "I want to touch my toes without bending my knees by doing 10 minutes of stretching every morning for 4 weeks".
By following the SMART criteria, you can set fitness goals that are clear, realistic, and motivating. You can also break down your big fitness goals into smaller, more manageable steps, which can help you stay focused and consistent For example, if your big fitness goal is to run a half marathon in 6 months, you can set smaller fitness goals for each month, week, and day, such as running a certain distance, time, or pace, or doing a certain number of cross-training or recovery sessions.
IFAST Home Workout Programs For Different Fitness Goals
Beginner Home Workout
If you are new to exercise or have a low fitness level, you can start with a beginner home workout that consists of simple and easy exercises that target your whole body. You can do this workout 3 times a week, with at least one day of rest in between. Here is an example of a beginner home workout:
Warm-up: Do 5 minutes of jogging, skipping, or jumping jacks.
Main workout: Do 3 sets of 10 repetitions of each exercise, with 30 seconds of rest in between. The exercises are:
Squats
Stand with your feet shoulder-width apart, and your arms by your sides. Bend your knees and hips, and lower your body until your thighs are parallel to the floor. Keep your chest up, your back straight, and your knees behind your toes. Push through your heels, and return to the starting position.
Push-ups
Start in a plank position, with your hands under your shoulders, and your body in a straight line. Bend your elbows, and lower your chest until it is close to the floor. Keep your core tight, and your elbows close to your body. Push through your hands, and return to the starting position. You can modify this exercise by placing your knees on the floor, or by elevating your hands on a chair or a wall.
Lunges
Stand with your feet hip-width apart, and your hands on your hips. Take a big step forward with your right leg, and bend both knees to 90 degrees. Keep your front knee behind your toe, and your back knee above the floor. Push through your front heel, and return to the starting position. Repeat with your left leg. You can make this exercise harder by holding weights, such as dumbbells, bottles, or books, in your hands.
Planks
Start in a plank position, with your elbows under your shoulders, and your body in a straight line. Hold this position for as long as you can, without letting your hips sag or your back arch. Keep your core tight, and your head, neck, and spine aligned. You can modify this exercise by placing your knees on the floor, or by elevating your elbows on a chair or a wall.
Cool-down: Do 5 minutes of walking, stretching, or breathing exercises.
Intermediate Home Workout
If you have some experience with exercise or have a moderate fitness level, you can try an intermediate home workout that consists of more challenging and varied exercises that target your whole body. You can do this workout 4 times a week, with at least one day of rest in between. Here is an example of an intermediate home workout:
Warm-up: Do 10 minutes of jogging, skipping, or jumping jacks.
Main workout: Do 4 sets of 15 repetitions of each exercise, with 15 seconds of rest in between. The exercises are:
Squat jumps
Start in a squat position, with your feet shoulder-width apart, and your arms by your sides. Jump up as high as you can, and swing your arms overhead. Land softly on your feet, and return to the squat position.
Burpees
Start in a standing position, with your feet hip-width apart, and your arms by your sides. Bend your knees and hips, and place your hands on the floor. Kick your feet back, and lower your chest to the floor. Push yourself up, and jump your feet forward. Stand up, and jump up as high as you can, and clap your hands overhead. Repeat as fast as you can.
Reverse lunges
Stand with your feet hip-width apart, and your hands on your hips. Take a big step back with your right leg, and bend both knees to 90 degrees. Keep your front knee behind your toe, and your back knee above the floor. Push through your front heel, and return to the starting position. Repeat with your left leg. You can make this exercise harder by holding weights, such as dumbbells, bottles, or books, in your hands.
Mountain climbers
Start in a plank position, with your hands under your shoulders, and your body in a straight line. Bring your right knee to your chest, and then switch to your left knee. Repeat as fast as you can, without letting your hips sag or your back arch. Keep your core tight, and your head, neck, and spine aligned.
Cool-down: Do 10 minutes of walking
Advanced Home Workout
If you are an expert in exercise or have a high fitness level, you can challenge yourself with an advanced home workout that consists of intense and complex exercises that target your whole body. You can do this workout 5 times a week, with at least one day of rest in between. Here is an example of an advanced home workout:
Warm-up: Do 15 minutes of jogging, skipping, or jumping jacks.
Main workout: Do 5 sets of 20 repetitions of each exercise, with 10 seconds of rest in between. The exercises are:
Pistol squats
Start in a standing position, with your feet together, and your arms by your sides. Lift your right leg off the floor, and extend it in front of you. Bend your left knee and hip, and lower your body until your left thigh is parallel to the floor. Keep your chest up, your back straight, and your right leg straight. Push through your left heel, and return to the starting position. Repeat with your left leg. You can make this exercise easier by holding onto a chair or a wall for balance, or by placing a cushion or a pillow under your butt for support.
Handstand push-ups
Start in a handstand position, with your hands under your shoulders, and your body in a straight line. You can do this against a wall, or in the middle of the room, if you have enough balance and strength. Bend your elbows, and lower your head until it is close to the floor. Keep your core tight, and your elbows close to your body. Push through your hands, and return to the starting position. You can modify this exercise by placing your feet on a chair or a table, or by doing regular push-ups on the floor.
Jumping lunges
Start in a lunge position, with your right leg forward, and your left leg back. Bend both knees to 90 degrees. Keep your front knee behind your toe, and your back knee above the floor. Jump up as high as you can, and switch your legs in mid-air. Land softly on your feet, and return to the lunge position. Repeat as fast as you can.
Spiderman planks
Start in a plank position, with your hands under your shoulders, and your body in a straight line. Bring your right knee to your right elbow, and then switch to your left knee to your left elbow. Repeat as fast as you can, without letting your hips sag or your back arch. Keep your core tight, and your head, neck, and spine aligned.
Renegade rows
Start in a plank position, with your hands holding weights, such as dumbbells, bottles, or books. Keep your feet wider than your hips, and your body in a straight line. Pull the weight in your right hand to your chest, and squeeze your shoulder blade. Lower the weight to the starting position. Repeat with your left hand. Keep your core tight, and your hips stable. Do not rotate your body or let your elbows flare out.
V-ups
Start in a lying position, with your back flat on the floor, and your arms and legs extended. Lift your upper and lower body off the floor, and reach your hands to your feet. Keep your legs and arms straight, and your core tight. Lower your upper and lower body to the starting position. Repeat as fast as you can, without lifting your lower back off the floor.
Cool-down: Do 15 minutes of walking, stretching, or breathing exercises.
In conclusion, a New Year's resolution centered on home workouts is an empowering commitment to your well-being. By infusing your fitness journey with purpose, variety, and dedication, you set the stage for a transformative year of positive health outcomes within the comfort of your own home.
Cheers to a healthier, fitter, and happier you in the coming year!
