Doing more exercise and losing weight regularly rank amongst the UK’s most popular New Year’s Resolutions.
Chelsea sports centre's fitness instructors have come up with 10 top tips to help you on how to kick start an achievable New Year’s fitness regime and ensure you stick to it.
- Set goals
Start with simple goals, then progress to longer term goals. Remember to make these realistic and achieveable. It's easy to get fustrated and give up if you are too ambitious early on. For example, if you haven't exercised in a while, a short term goal might be to walk 10 minutes a day, five days a week. An intermediate goal might be to walk 30 minutes, five days a week. A long term goal could be to complete a 5k walk.
- Make it fun
Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you're not enjoying your workouts then try something different. Join a Tennis, Squash or running club or take a fitness or Zumba class. Try somthing new and you never know you might discover your hidden athletic talent.
- Make it part of your daily routine
If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important activity. You can slip in physical activity throughout the day, for example use the stairs rather than the lift, walk to the shops instead of using the car, take a walk during your lunch break or pedal a stationary bike and exercise while watching TV.
- Create a Playlist
Exercising to music can be a great motivator, so why not create a new playlist that you can exercise to? Upload songs to your IPOD or phone that increases in speed and tempo. Working out to a high tempo beat can give you maximum motivation.A slow tempo beat could be used when cooling down and stretching.
- Pen to paper
Are you hoping to lose weight? Boost your energy? Sleep better? Or manage a chronic health condition? Whatever your primary aim, write down your goals, seeing the benefits of regular exercise will help you stay motivated and wil help to monitor your acheivements.
- Support a good cause
Signing up to do a a charity walk or taking on a marathon that raises money for a good cause is a great way to ensure that you don't give up at the first sign of your motivation disappearing. You will feel that you've accomplished two goals in one and once you have sent off the application form there is no going back!
- Join forces with friends
You're not alone. Invite friends and colleagues to join you when you exercise. Work out with your partner, friends or family. Play Football with your kids or organise a group of colleagues to take a fitness class. Studies shows that exercising with company can help you stay motivated and maintain a fitness regime over a longer period of time.
- Say NO to sports drinks
Unless you are a professional athlete, these are not necessary. Sports drinks are loaded with sugars and unnecessary calories. Drinking plenty of water is the best way to stay hydrated when exercising.
- Reward yourself
After each exercise session, take a few minutes to savour the good feelings the exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help to. When you reach a long term goal, treat yourself to something fun but healthly, for example a new pair of trainers or some new music to workout to.
- Be Flexible
If you're too busy to work out or simply don't feel up to it, take a day or two off. Be gentle with yourselfif you need a break. The important thing is to get back on track as soon as you can.
Better leisure centres in Kensington and Chelsea, offer a range of health and fitness provision, fitness classes and sport sessions to suit all age groups and abilities. Whether you’ve never exercised before, want to focus on a particular problem area, get your heart pumping or stretch out tight muscles. With no joining fee in January, Chelsea Sports Centre is the perfect spot to Kick Start Your Fitness Regime in 2017.