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The main things about keeping a year-round program are consistency and commitment. Here are four main stages of burning out that a person may experience during such a program.
1. Honeymoon
You have a crush on sports and do not miss a single workout. The brain is programmed to the following goal – by all should I fit into my best clothes by Valentine’s Day. Slow down. Do not expect everything at once. If you see a goal and do not see obstacles in front of it, this does not mean that your body works the same way. And even the most effective and competent program will get you tired if you go too hard on it.
2. Disappointment
You do not notice the results, begin to lose interest in your exercise, no longer run headfirst towards the gym, and do not look forward to your next workout. Set specific, achievable goals. This stage (by results and expectations) is one of the main reasons for the termination of fitness programs. Establish simpler, short-term tasks (for example, “I promise myself to train for at least 30 minutes a day”).
3. Stagnation
Boredom and apathy overcome the desire to go to a fitness club. You brazenly use work, family, stress, and even the weather as excuses – everything goes in order to skip workouts. Not everyone is able to accept the monotony of intense training. So for a while, distract yourself from the results and learn to just enjoy the workout itself. Add some diversity. New exercises can make you happier and get you more excited about workouts in general.
4. Frustration and surrender
Regular training is no longer on your priority list. You are ready to surrender, cowardly coming up with a new oath – I’m gonna start training next year. Write down your class schedule and stick to it for five weeks. The results of a study published in the Health Psychology magazine say that it takes this much time for a beginner to get into the habit of training and get used to them.
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Here is the most basic yet effective year-round fitness program one can have.
Exercises
- Leg loops
- Ice Skater
- High kicks
- Squatting
- Horizontal Swiss ball push-ups
- Sitting dumbbell press
- Rotation of the forearms using a Swiss ball
- Alternating leg reach on the floor
Cardio
It should be done in the form of interval training. This is the alternation of periods of high-intensity load and segments with low or medium intensity. The beauty of such activities is in burning a huge amount of calories for a short time. In addition, you can carry them out on any cardio equipment: a treadmill, portable dip bar, an elliptical cross trainer, an exercise bike, etc.
Measure the intensity of your loads, based on the subjective sensations. To do this, follow your own scale of load, where 1 is very easy, like when you are walking slowly, and 10 is extremely hard, like when you are sprinting at the highest possible speed.
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Cycle options
All of them consist of the eight exercises above but in different combinations.
- Cycle A. Exercises 1, 3, 5, 6, 7
- Cycle B. Exercises 2, 4, 5, 8
- Cycle C. Exercises 1, 2, 4, 5, 7, 8
- Cycle D. Exercises 1, 3, 5, 6, 8
- Cycle E. Exercises 1–8
Perform each cycle three times. During the first two weeks, you should not overwhelm yourself, as your body is not yet used to such a schedule. Your body will get used to it only around the fourth week of exercises.
Training schedule
The table below is your approximate plan for the first six weeks of the new year. Then it can be repeated again or may be adapted to your own liking. It includes three cycle training sessions per week (between them are a day or two of rest), plus two separate cardio exercises with which you need to dilute the four days you’ve got in a week. You can change the schedule yourself, adjusting it to your own personal preferences. The main thing is to not to have two or more cycle days in a row: your muscles and nervous system need time to recover.
| Week # | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| 1 | Cycle А | Cardio | Cycle B | Cardio | Cycle А | Rest | Rest |
| 2 | Cycle B | Cardio | Cycle A | Cardio | Cycle B | Rest | Rest |
| 3 | Cycle A | Cardio | Cycle B | Cardio | Cycle a | Rest | Rest |
| 4 | Cycle C | Cardio | Cycle D | Cardio | Cycle C | Rest | Rest |
| 5 | Cycle D | Cardio | Cycle C | Cardio | Cycle D | Rest | Rest |
| 6 | Cycle E | Cardio | Cycle E | Cardio | Cycle E | Rest | Rest |
