100 Days to Summer: 5 Tips

If the idea of leg lifts doesn't excite you and you don't have a gym membership, there are still simple ways to get fit without any equipment.

Personal trainer and Future performance coach Katie Wilder Thomas shared some practical tips with The Post to help you achieve your fitness goals.

Pick up Your Pace

Want to feel great in your skin in 100 days? Then consistent cardio training is the way to go, according to Thomas.

This aligns with the CDC's recommendation of 150 minutes of moderate exercise per week.

A manageable way to do this is by taking brisk 30-minute walks five days a week, which could also reduce your risk of dying by 31%.

For those seeking a challenge, Thomas suggests focusing on measurable progress.

Start by jogging for as long as feels comfortable, whether it’s five, 10, or 30 minutes. Write down your time and aim to improve it slightly with each jog.

Once your starting duration feels easy, you can add two to five more minutes and gradually adjust your training to longer sessions.

Increase Your Steps

Thomas emphasizes that a 30- to 45-minute workout represents only a small part of your day, much of which may be spent sitting at your desk, stuck in traffic, or lounging on the couch.

Adding more steps to your daily routine is a simple way to burn extra calories without overexerting your body.

Americans average just 4,800 steps per day (about 2 miles), much less than our active hunter-gatherer ancestors.

While modern life differs significantly, our bodies still need movement for optimal health.

To start, check your average daily steps and aim to increase them by 10% to 15% each week.

For example, if you currently log 5,000 steps per day, push that number to 5,500 next week, then gradually work up to 6,500 steps and beyond.

Implementing a steady increase like this helps you find sustainable ways to incorporate more activity into your day.

Avoid Prolonged Sitting

Getting more steps in can be as simple as limiting the time you spend sitting down. Thomas recommends standing up at least once every 50 minutes, even if it means setting a reminder.

Breaking away from your desk or project may seem inconvenient, but staying physically active throughout the day can actually increase your focus.

It can also remind you to stay hydrated and encourage healthier choices overall.

Regular movement breaks not only reduce stress but can also lead to better dietary decisions and improved overall habits, says Thomas.

Build Strength

While strength training exercises, such as push-ups, might not be everyone's favorite, they play a critical role in building muscle, enhancing longevity, and boosting your overall well-being.

Muscle tissue is metabolically active, meaning it helps maintain a higher metabolism compared to cardio alone. This becomes especially important for preventing weight gain as you age.

Thomas recommends incorporating strength training into your routine at least twice a week with basic exercises like squats, presses, and pulls. These movements help increase muscle mass and improve endurance, making your fitness routine more effective.

By making small adjustments to your day and focusing on achievable goals, you can build a healthier, more active lifestyle without the need for a gym. Remember, every step forward is progress!

Source: nypost

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.