十二月40步

经过丽莎菲尔德
分享它:
十二月40步

If you’re feeling more久坐于平常或者只需要一个增强动力,挑战自己为长达一个月的步行挑战,以凭个人健身的高位结束一年。

The challenge: Cross off as many items as you can from this list of 40 ideas, committing to a walk at least once every day this month (and feel free to go for extra credit).

“Many of us have the goal to walk or move more,” says凯特琳·巴伦斯(Katelyn Barrons), a NASM-certified personal trainer and ACE-certified health coach based in Calgary, Alberta. “However, just saying you’re going to walk more won’t make it happen. Often, we need a fun challenge or incentive to make that goal a reality.” So use this list as added motivation.

另外,如果您要求朋友或亲人参加挑战,您可能会更有可能遵循 - 您将有一个内置问责伙伴。Barrons说:“在挑战中包括其他人会利用一些积极的同伴压力,并有助于它更加令人兴奋。”

The variety of challenges should keep you motivated throughout December or anytime you’d like to重新点燃您对步行的热爱。You can do something new every day or repeat your favorite activities as often as you’d like. Give yourself 1 point each time you complete an activity:

步行以实现健身目标

1.尽快走一英里,然后努力打败您的时间。
2.走一英里,记下你的平均心率, then aim to lower that number as time passes.
3. Practice间隔步行, starting with 30-second intervals and working up to 2-minute intervals.

5.本月步行50英里,通过myFitnesspal跟踪您的进度
6.在您可以延长每日总步行时间时,在步行中加5分钟。
7.找到一条路线steep hills,然后走上坡路以增强臀部和四边形。
8. Wear a加权背心while you walk to make an ordinary walk more challenging.
9.挥舞你的手臂专注于姿势当走时。
10.添加弓步每次到达十字路口时,您都会走路。
11。越野;在草地上或穿过树林,比人行道更具挑战性。

13. Adopt a步行咒语并用它来激发自己走得更快或更快。

步行以实现个人目标

14.邀请朋友加入这一挑战,并向获得最多积分的人提供奖品。
15. Buy yourself winter workout gear if you check off 25, 30 or 35 items on this list.
16.听favorite podcast只有走路。

18.带你的狗在附近的范围内走长远。
19.与附近的朋友一起散步(而戴口罩当然,社会遥远)。
20.邀请一个遥远的朋友虚拟步行日期
21.与您的伴侣同行,赶上下个月的目标。
22.追随黑暗,充分体验您附近的节日装饰。
23.如果您有5-10分钟的时间杀人,可以散步一小段时间,以替代手机上滚动社交媒体的替代方案。

十二月40步

25. Try a步行冥想

在室内行走

26.上下走楼梯或尝试步行视频

28。向后走through different rooms in your house.
29.尝试新的workout on your treadmill,增加倾斜度或提高速度。

在一天的不同时间走

30.去walk as soon as you wake up

十二月40步

32.进行休息后的散步。
33.从上班时间休息一会儿。
34. Start your lunch break with a walk.
35.午餐后去散步。
36.当您感觉到下午3点时浸入能量,而不是抓住小吃。
37. Time your walk to coincide with the sunset.
38. End your workday with a walk before you think about dinner.
39.享受after-dinner walkwith members of your household.

步行挑战结果

If you checked off up to 10 items: You’re building healthy habits.
Keep it up! You’re on your way to becoming a consistent walker. Try walking with a friend or pairing your walks with podcasts, music or something you enjoy so you’re motivated to go more often.

如果您检查了11-20个项目:您将成为普通的步行者。
Good job! You’ve accumulated an impressive number of walking sessions. Stick with the plan, and you’ll meet even more of your walking goals over time.

如果您检查了21–30个项目:您致力于步行。
为自己感到骄傲!您这个月几乎每天都在走。奉献自己的定期运动应该有助于您获得更多的精力,并对自己和自己感到良好。

如果您检查了31-40个项目:您处在步行纪录中。
惊人!没有什么可以阻止您每天甚至两次步行。您对运动和健康的承诺应该在新的一年及以后为您服务。

要变得更加活跃,请尝试设定一个简单的目标,以增加(并跟踪)您的日常步骤。去MyFitnesspal应用中的“计划”并选择一个28天的步骤计划来学习提示以促进您的活动。

关于作者

丽莎菲尔德

丽莎字段是一个全职自由作家,specializes in health, nutrition, fitness and psychology topics. Her work has been published in Reader’s Digest, WebMD, Women’s Health, Shape, Self and many other publications. A former lifeguard, Lisa swims regularly to stay in shape.You can read more of her work athttp://www.writtenbylisafields.com/

有关的

Never Miss a Post!

打开MyFitnessPal桌面通知,并了解最新的健康和健身建议。

Great!

Click the 'Allow' Button Above

惊人的!

你们都设定了。