What steps are you taking to ensure your activity levels remain high through the colder, less motivating months?
Those who have relied on training for an event, such as the City2Surf normally staged in August, to keep them going in the past might be finding this winter harder than most.
The iconic event is one of many that has been moved to later in the year. While it is something to aim for, there remains a lot of uncertainty around whether large-scale events such as this iconic one will actually go ahead. With everything going on at the moment, it seems highly unlikely, so, as a friend pointed out the other day, it does not really matter too much if she has not started training for it yet. She also commented on how this year has been much harder to sustain any kind of motivation to train.
The good news is this year has seen the emergence of virtual versions of many running, cycling, swimming and triathlon events.
One of these may give you a training focus, and can also help out others through its associated charity.
The Bloody Long Walk has become a popular event around Australia in recent years for people of many fitness levels. While organisers are still planning actual events around the country between August and November, a virtual event has been created this year and will be held from August 1-10.
It requires participants to clock 35 kilometres and is raising funds and awareness for Mitochondrial disease, a debilitating genetic disorder.
It is something you can do individually or with friends, family and work mates. Afterwards set your own weekly or monthly goals until the end of the year. It could be 10km each week in September, 15km in October, 20km in November and 25km in December. Moving the goal posts can keep you challenged and motivated to hitting your next mark.
Steptember is another upcoming virtual event. The challenge is to take 10,000 steps each day for 28 days in September and raises funds to support people living with cerebral palsy. But you don't have to wait until then. Setting a daily step goal is a good way to stay motivated and accountable to exercising.
For the cyclists out there, the MS Gong Ride this year is going virtual as well. Taking place between October 1 and November 1, riders Australia-wide are encouraged to "ride" to Wollongong from any location over 32 days or less.
Working towards a target is an excellent way to keep yourself moving.
Option 1 (lower intensity): Squats, push-ups, dead lifts, lunges, bent-over/horizontal rows, opposing arm and leg extension. Set 1: 15 x each, 400m walk. Set 2: 10 x each, 400m walk. Set 3: 5 x each, 400m walk.
Option 2 (vigorous intensity): Squats, push-ups, plank jacks, dead lifts with a row, squat jumps, lunges, burpees. Perform 10-8-6-4-2 reps of each before moving on, throwing in a short shuttle run between each change. eg, 10 squats, shuttle, 8 squats, shuttle etc.
- Renee Valentine is a journalist, qualified personal trainer and mother of three. firstname.lastname@example.org
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