![]() While you are still in the first training phase, plan how your medium-term goals will stack up to an overall change in your quality of life. But ignoring the end-of-the-end is a recipe for slipping back into “Netflix and chill.” Yes, sticking to a new training plan is the first hurdle. But what happens next? Fitness is a habit, a lifestyle, and a contributor to longevity. The best part about setting medium-term goals is that you’re more likely to reach them - and feel the associated positive buzz from success. Participating in relaxed races throughout the year is a strategy to keep you motivated, help you stay focused, and a great way to meet new workout buddies! These will motivate you along the way and help you to keep an eye on your current fitness levels. ![]() The important thing is to also plan medium-term goals. It could also be qualitative, like feeling more energetic every day. It might be something quantitative, like completing a cycling race. When setting goals, it helps to have a specific target in mind. The Center for Disease Control states that, “After a person has obtained gains in VO˙2 max by performing cardiorespiratory exercise six times per week, two to four times per week is the optimal frequency of training to maintain those gains.” In summary: work hard and regularly now, relax later, and continue to reap the benefits. In fact, after you’ve created a regular workout schedule and stuck to it, maintaining your fitness might literally be a walk in the park. Starting slowly, but frequently, will help you get through the initial (irksome) hump of training. Learn more about neuromuscular adaptations to specific kinds of exercise in this Physiopedia article. Give your body the time it needs! Keep your mind focused on the end-goal. And this adaptation is mostly physical! Amazingly, neurons adapt their ability to transmit electrical impulses between the brain and muscles within minutes. Your muscles, tendons, joints, and ligaments require a similar adaption time. ![]() This can take days or even weeks, depending on the exercise intensity. Your circulatory system needs time to adjust to exercise and frequency. The result is a drop in performance, which may affect motivation and make the workouts less fun. ![]() Training very frequently and intensely might feel effective at first, but this will drain your body of energy pretty quickly (both in the workout and days afterward). Since people are generally very motivated when they start working out, the tendency is to overdo it. So, when do you start seeing results from working out? Slowly, and that’s a good thing. Here are seven tips that can help you reach your new fitness goals in a fun, sustainable way! Use them, and you’ll cut down how long to see results from working out. Gains in performance, like lean muscle mass and cardiovascular endurance, require around three months of regular effort. Your posture will improve and you’ll feel more muscle tone. ![]() Most new exercisers notice that they feel more energetic within a couple of weeks. So, after putting in all of this effort, how long does it take to see results? Goals help you to choose what kinds of exercises to do and their frequency. Having success markers in-mind can help you stay motivated on days when you’re tired. It’s so important to set goals when pursuing a new workout regimen or training plan. ![]()
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