{"id":1439,"date":"2021-04-27T19:21:55","date_gmt":"2021-04-27T23:21:55","guid":{"rendered":"https:\/\/clubsportifmaa.com\/?p=1439"},"modified":"2021-07-18T21:26:29","modified_gmt":"2021-07-19T01:26:29","slug":"10-proven-tips-to-help-you-start-or-maintain-a-fitness-program","status":"publish","type":"post","link":"https:\/\/www.clubsportifmaa.com\/en\/10-proven-tips-to-help-you-start-or-maintain-a-fitness-program\/","title":{"rendered":"10 proven tips to help you start or maintain a fitness program"},"content":{"rendered":"<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The expression, \u201cA Little Goes a Long Way\u201d is quite apt in starting or developing a fitness program. If you are a beginner, start an exercise plan slowly with 1 or 2 training sessions a week, or 15-20 minutes a few times a week.\u00a0 Rushing in with 4 big weekly workouts would result in muscle soreness and possible injury, as well as requiring a big commitment of your time. Once the habit has been formed it will be easier to add on. Always aim for the long term.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Setting clear, realistic and consistent goals are the key to success. Measure your efforts and progress. Set frequent deadlines for your goals. These can take many forms: They can target a number of minutes, a number of repetitions, a certain speed or trying a new way to exercise each month.\u00a0 Whatever the challenge, it has to be both attainable and motivating.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Good things come in pairs!\u00a0 The simple fact of working out with someone, quadruples the chance of doing a workout session. Whether it is a class with an instructor waiting for you, a personal training session with a trainer, or a rendezvous for a walk with a friend. This makes us accountable. And you know what, it also works in virtual mode!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Genuinely enjoying how you exercise is a priority. Choosing what you want to do should be based on the pleasure you get out of it and not the effectiveness of the workout.\u00a0 It is better to have long term gains from practicing a less &#8220;effective&#8221; activity on a regular basis.\u00a0 If you force yourself to undergo one that is, you could possibly drop some sessions along the way due to a lack of interest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Long live DATA! Apple understood this a long time ago. We like to measure our efforts and see our progress. We like to succeed. We all heard of people doing jumping jacks in the kitchen at night just so they can close their rings and hit their daily goals on their Apple Watch. There are many excellent types of tools like this and different apps, that range from free to inexpensive, to help motivate you and achieve your fitness goals.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Music to the rescue! A study from the late 1990s found that the perception of the duration of physical exertion is reduced while listening to music. To prove it, three groups were used to estimate the duration of their run on a treadmill by pressing a stopwatch when they thought they had reached 30 minutes of exercise. The participants in group one had no music and stopped their stopwatches on average after about 23 minutes.\u00a0 Those in group two who listened to elevator-style music stopped at around 27 minutes.\u00a0 Group three, whose participants created a compilation of their favorite songs, went over 31 minutes before they stopped. This says a lot about the inspiring power of music. Take the time to create lists for your sessions and you will see the time fly by!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prioritize your proximity for physical activities that take place outside the home. If your sports club is located far away, there is a good chance that over time the distance will become an incentive to quit. So, choose a location that is closer to your workplace or home.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do not leave the decision of when to exercise up to chance. Set a pattern of booking your workouts in your calendar and regard them as essential appointments that you cannot miss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Be adventurous and try new things! Explore the wide variety of sports, activities and classes that are out there.\u00a0 Find the one you like so much that you will become addicted.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you slip up, do not give up! The approach to healthy life habits is not \u201call or nothing\u201d. Every day that you are active, you invest in your health capital. Every day you are not, you make a withdrawal. The important aspect of this is to always keep investing, and especially to not give up because you have not been exercising for a few days.<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>The expression, \u201cA Little Goes a Long Way\u201d is quite apt in starting or developing a fitness program. If you are a beginner, start an exercise plan slowly with 1 or 2 training sessions a week, or 15-20 minutes a few times a week.\u00a0 Rushing in with 4 big weekly workouts would result in muscle [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":3762,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[178],"tags":[],"class_list":["post-1439","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-experts-advice"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>10 proven tips to help you start or maintain a fitness program - MAA Club Sportif (Gym Montr\u00e9al) - Gym Montr\u00e9al<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.clubsportifmaa.com\/en\/10-proven-tips-to-help-you-start-or-maintain-a-fitness-program\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 proven tips to help you start or maintain a fitness program - MAA Club Sportif (Gym Montr\u00e9al) - Gym Montr\u00e9al\" \/>\n<meta property=\"og:description\" content=\"The expression, \u201cA Little Goes a Long Way\u201d is quite apt in starting or developing a fitness program. If you are a beginner, start an exercise plan slowly with 1 or 2 training sessions a week, or 15-20 minutes a few times a week.\u00a0 Rushing in with 4 big weekly workouts would result in muscle [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.clubsportifmaa.com\/en\/10-proven-tips-to-help-you-start-or-maintain-a-fitness-program\/\" \/>\n<meta property=\"og:site_name\" content=\"MAA Club Sportif (Gym Montr\u00e9al)\" \/>\n<meta property=\"article:published_time\" content=\"2021-04-27T23:21:55+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-07-19T01:26:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.clubsportifmaa.com\/wp-content\/uploads\/2021\/04\/maa-blog-top-10.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1900\" \/>\n\t<meta property=\"og:image:height\" content=\"650\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nathalie Lambert\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nathalie Lambert\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.clubsportifmaa.com\\\/en\\\/10-proven-tips-to-help-you-start-or-maintain-a-fitness-program\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.clubsportifmaa.com\\\/en\\\/10-proven-tips-to-help-you-start-or-maintain-a-fitness-program\\\/\"},\"author\":{\"name\":\"Nathalie Lambert\",\"@id\":\"https:\\\/\\\/www.clubsportifmaa.com\\\/fr\\\/#\\\/schema\\\/person\\\/ed0eaa48204c8df97d0cd7e684583431\"},\"headline\":\"10 proven tips to help you start or maintain a fitness program\",\"datePublished\":\"2021-04-27T23:21:55+00:00\",\"dateModified\":\"2021-07-19T01:26:29+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.clubsportifmaa.com\\\/en\\\/10-proven-tips-to-help-you-start-or-maintain-a-fitness-program\\\/\"},\"wordCount\":680,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.clubsportifmaa.com\\\/fr\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.clubsportifmaa.com\\\/en\\\/10-proven-tips-to-help-you-start-or-maintain-a-fitness-program\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.clubsportifmaa.com\\\/wp-content\\\/uploads\\\/2021\\\/04\\\/maa-blog-top-10.png\",\"articleSection\":[\"Experts advice\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.clubsportifmaa.com\\\/en\\\/10-proven-tips-to-help-you-start-or-maintain-a-fitness-program\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.clubsportifmaa.com\\\/en\\\/10-proven-tips-to-help-you-start-or-maintain-a-fitness-program\\\/\",\"url\":\"https:\\\/\\\/www.clubsportifmaa.com\\\/en\\\/10-proven-tips-to-help-you-start-or-maintain-a-fitness-program\\\/\",\"name\":\"10 proven tips to help you start or maintain a fitness program - 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