Add thelocalreport.in As A Trusted Source
The festive season has a reputation destroying good habits Like eating well and exercising. Normal routines disappear, days become less structured and Exercise Habits may fade. The solution to staying active isn’t more willpower, but better planning. Research shows that simple, practical strategies can help people stay active Christmas And in the new year.
At this time of year, articles often focus on the calorie content of festive foods and beverages, as well as advice on how to “eliminate” festive indulgence. However, crime-based Inspiration Ineffective in the long term.
You’re more likely to stick with exercise when it feels beneficial to you rather than forcing you. This is known as intrinsic motivation, which comes from enjoying the activity rather than exercising because of pressure, guilt, or external rewards. Behavior change research shows that physical activity habits are more likely to stick when they are easy to start and are driven by intrinsic motivation.
For example, someone is more likely to maintain a running habit because it improves their mood or helps them de-stress, rather than because they are trying to burn a specific number of calories.
To support intrinsic motivation, it helps to choose activities you enjoy or are curious about and avoid rigid rules. Exercise should match your current ability and provide a sense of progress, such as improving strength, technique or endurance. Clear, attainable progress increases enjoyment and commitment. Training with others, joining group classes or sharing progress can also help maintain motivation.
Most people don’t stop exercising at Christmas because they lose motivation. Instead, their daily routine changes. Late nights, travel, disrupted schedules, limited access to gyms or exercising in unfamiliar locations create practical barriers. In many cases, exercise habits fade not because of lack of desire, but because of logistics.
In behavioral science, anything that makes a behavior more difficult than it needs to be to begin with is described as a friction. Even small obstacles can increase the effort, time, or mental energy required to initiate a behavior, making people more likely to delay or abandon the behavior.
Friction is usually subtle. Forgetting login details for a fitness app, not knowing which workout to do, or wondering whether there’s enough time for a session to be “worth it” can be enough to derail exercise plans. Every small obstacle increases hesitation and increases the likelihood of giving up.
The reduced friction makes it much easier to maintain fitness over Christmas. This can be done by preparing in advance, simplifying the choices, and making the first step as easy as possible.
Prepare and Plan Ahead
Preparing ahead of time reduces delays and procrastination. Pack a gym bag the night before or lay out workout clothes. If you train with music or podcasts, have them ready. Create a default route for outdoor activities like running or cycling so you don’t have to decide where to go.
When the routine changes, the type of exercise often has to change as well. Many people turn to social media or YouTube for ideas, but the sheer number of options can lead to decision fatigue, where repeatedly choosing options drains mental energy and makes it more likely that exercise is postponed altogether.
To avoid this, bookmark a small number of familiar workouts on your phone and label them by duration and location. For example:
15 minutes Bodyweight Cardio | Home – Star Jump x 20 Mountain Climber x 20 Step-Up x 20 High Skip x 20 Rest 1 minute Repeat for five rounds
Where possible, choose workouts for the week in advance. Use a fixed rotation of three or four sessions, such as whole body strength, 30 minutes of running, then whole body strength. Limiting options reduces decision fatigue and makes it easier to get started.
Easy
Even when time is limited or the gym is busy, effective workouts can be completed in less than 30 minutes using time-efficient training methods.
1. Circuit
At the gym, instead of resting between sets on a machine, move between exercises that target different muscle groups. For example, rotate between chest press, seated row, leg press, shoulder press, lat pulldown, and a core exercise. If equipment is not available, use similar movements using dumbbells or bodyweight.
2. Superset
Pair exercises that work different muscle groups and do them one after the other, such as dumbbell chest press followed by chest supported row.
3. Drop Set
After completing one set, reduce the weight by 20% to 30% and continue until fatigue. Repeat for two to four drops.
4. Mayo Rep
Choose a weight that you can lift 12 to 15 times. After the first set, rest briefly, then perform shorter sets of three to five repetitions, resting for 20 seconds. Continue until you complete 3 reps.
Drop sets and myo reps are effective for muscle growth. For maximum power goals, traditional or cluster sets are more suitable.
About the author
Paul Hough is Lecturer in Sport and Exercise Physiology at the University of Westminster.
This article is republished from Conversation Under Creative Commons license. read the original article,
metabolic conditioning
Metabolic conditioning involves short intervals of high-intensity exercise that challenges both the muscles and the cardiovascular system. This is especially useful when time is limited.
1. Circuit Training
Plan a circuit of several exercises. Do each exercise for 30 to 60 seconds and then move on to the next exercise. After completing all the exercises, rest for one to two minutes and repeat for several rounds.
2. Every minute on the minute circuit
At the beginning of each minute, complete a set number of repetitions and rest for the remaining minute before starting the next exercise.
3. Tabata interval
Perform 20 seconds of high-intensity exercise, alternating with ten seconds of rest. Complete eight intervals (a block), then rest for two to three minutes. Repeat this for two to three blocks.
4. As many reps as possible
Choose four or five exercises with target reps for each exercise. Set a timer for 12 to 20 minutes and perform the exercise consistently, aiming to complete as many rounds as possible.
It’s possible to stay active even during the disruption of the festive season. There is a risk of losing fitness and losing momentum if you leave exercise completely till January. Evidence-based strategies that reduce friction and make it easier to start exercising are far more effective than relying on willpower. By keeping workouts simple and accessible, you can maintain fitness through Christmas without having to start all over again in the New Year.