Studies show that having a specific goal with a time frame is the most effective way to achieve anything you can think of. And what could be more important than improving your health and fitness?
Walk for 30 minutes a day
This is easy and offers benefits almost instantly. The American Heart Association recommends 30 minutes of moderate physical activity per day, at least 150 minutes per week. Many studies show that it’s worth it. Researchers monitored 15,000 walkers in the National Health Study of Walkers and found that moderate-intensity walking produced reductions in the risk of high blood pressure, high cholesterol and diabetes (all risk factors for heart disease) over a six-month period. years.
Challenge of Pushup and Squat
The flexion of arms and body weight are two classic calisthenics of strength strengthening that work the main muscle groups, including the lower back and the center. Your goal: to do 20 repetitions of each within 30 days. Start by doing five every day. Add five more repeats each week, so will
20 of each at the end of the month.
Play a basketball game every week
In the spirit of March Madness, recruit some friends for a friendly basketball game. It will burn calories and improve your agility, lateral movement and jumping ability. It is a great training for heart health, but it is aerobically intense, so first get authorization from your doctor.
Execute a 5K
Thirty days is enough time to prepare for a 5km (3.1 mile) race, even if you are starting from scratch. Run for 30 minutes three or four times a week with a rest day between workouts. Run until you get tired, walk to recover and then run again. During weeks 2 and 3, increase your runs to 45 minutes. On the third and fourth weekends before the race, measure a 3.1-mile route and complete 5K at a slightly faster pace. Doing one or two 5Ks in advance will increase your confidence for race day.
Do a Saturday Morning Grinder session with your troop
Every Saturday morning of this month, meet in a park with your troop and do a 40-minute high intensity grinder exercise session. It is an excellent way to prepare for summer walks and camps. Ask a different Scout to choose the exercises (push-ups, burps, lunges) and lead the group training each week.
Shape Up for a 10-mile backpacking trip
After five months of physical activity, you should be in fairly good aerobic form, but the only thing that prepares your body to walk steep trails with a loaded backpack is, well, walk steep trails with a loaded package. Continue your weekly workouts to walk and run. At least once a week, substitute a walk or run with the stairs of the climbing stadium in the field of a local high school. Make three configurations up and down the stairs with a loaded backpack. Then, every weekend, go out on a local trail using the boots and carrying the package you will use in your 10-miler.
Complete a Swim Mile
First step: find a local training group. Swim 25-yard lengths, keeping track of the number of strokes you make. If you take more than 20 strokes per turn, get some swimming instructions to extend your stroke. It will make the mile swim much easier. Work on your technique, especially to prevent your hips and legs from sinking, a common mistake. Swim for 30 minutes three times a week. Do as many laps as you can until you get tired. Once you can swim 100 yards without stopping to rest, start repeating 100 yards, resting for 30 seconds to one minute between sets. Once you can swim around 15 of these regularly, you’ll be ready for the swim mile. A mile in a group of 25 yards is 71 laps. But it will be more fun to do it in a lake, maybe in the Scout camp.
Paddle a Canoe in a lake
There is nothing like paddling in a canoe on a calm lake in the morning to rejuvenate the soul. But to do so, you must know the J-Stroke, the essential paddle stroke from the stern of a canoe that will keep your ship’s arrow in a straight line on the course. Submerge the power face of your paddle in the water to start a forward stroke. When the blade reaches the knee, begin to rotate the wrist of the hand on the handle so that your thumb points towards the bow. At the same time, loosen its grip on the shaft to allow the paddle to rotate with the other hand. When the face of the blade reaches parallel to the canoe, pull your control hand toward the knee that is at your side while pushing the blade out of the canoe with the other hand. This will move the bow of the canoe backwards in a straight course, and you will be ready for your next blow forward.
100 Miles Bicycle
A walk of a century is on the list of all cyclists. It is easy to find 100-mile organized tours in your area, especially in September when the weather is cooler. Training for a century in a month is a difficult task, but you can find shorter attractions that are just as fun and challenging. And if you’ve been doing all the other monthly challenges, it should be in the form of condensing the typical eight-week training program into four. You will want to make three trips per week: one long and slow; a medium length and constant rhythm; and a short and fast training.
Hang from a bar for three minutes
Hanging from the bar of the chin with the hands improves the health of the shoulder, as well as the strength of the wrist and the grip, and promotes the range of movement within reach of the hand allowing gravity to do its job. Here’s how to make a passive block: Hold a bar to master with a grip above the head with hands spaced shoulder width apart. Relax your body Keep your arms straight. Your shoulders should touch your ears. Hold this position as long as you can. If it gets uncomfortable, throw yourself on the floor and lower your arms to rest. Then hang up again. Start slowly, hanging for 20 or 30 seconds in total. Each time you hang up (and you can hang up every day), try hanging up for a few more seconds, working up to three minutes or more before the end of the month.
Complete a Spartan Sprint
The Spartan Sprint is a fun 4-mile obstacle course loaded with challenges like climbing walls, crawling under barbed wire, climbing ropes, loading buckets full of rocks and splashing in the muddy water. Visit spartan.com to find a career and tips on how to train for it.
Relax with some simple yoga stretches
De-stress during the holidays by spending 10 minutes a day in a quiet room making four yoga-style calming movements: cobra, child’s posture, dead insect and corpse. Dim the lights and think of … nothing.