While you may be ambitious enough to shake off the lifelessness of the past year, forcing yourself to immediately start high-intensity exercise is not a good approach. The American bestseller "The Lazy Man's Bible" has designed an exercise plan specifically for "lazy people" who have the will but lack the time, or the time but lack the perseverance, cleverly utilizing "the right time and place" to make exercise throughout the year vibrant and enjoyable.
January: Laying a solid foundation
This month is all about starting from the basics. Rushing things and getting injured will leave you demotivated for months to come, hindering any progress you've made in your sport. You should gradually allow your body to adapt to the pace of exercise, improving your balance and posture. Incorporate basic physical activity into your daily routine; this way, even if your lifestyle becomes more hectic and you can't guarantee consistent exercise time, you'll have already built up a sufficient foundation of physical strength.
Exercise requirements: 4 times a week for flexibility, balance, and posture exercises; 3 times a week for at least 15 minutes of continuous aerobic exercise; walk at least 4,000 steps a day.
February: Strengthening muscle training
Increasing muscle training can speed up your metabolism. This will help you sculpt a fit physique and improve your overall fitness as you increase your exercise. By the end of the month, you'll be burning more calories per minute, even without exercising.
Exercise requirements: Begin resistance training. Perform this exercise against a box or wall at least twice a week. Combine this with exercises targeting your abdominal muscles to improve strength and balance.
March: Resisting boredom
Now that you've been exercising for eight weeks, your motivation and enthusiasm may be waning. Listing all the reasons why you want to improve your health and fitness will reignite your passion for exercise.
Exercise requirements: Participate in several fun sports competitions throughout the month to enhance your enjoyment of exercise. Incorporate recreational activities (such as rowing, hiking, etc.) into your daily workout routine, enjoy exercising with friends, and adhere to your exercise plan.
April: Walk 7,000 steps every day
Now that you have a solid foundation, standard posture, and basic adaptability, you should take it a step further.
Exercise requirements: Increase your daily walking to 7,000 steps and begin outdoor aerobic exercise. If you've been jogging, increase your stride length and intensity. After aerobic exercise, practice yoga to relax your muscles and improve your walking or running posture.
