At the start of each year, you'll often see headlines questioning, "Why do fitness resolutions fail?" and this year isn't likely to be an exception. Here at Polar, we do like us some STATS. So, to answer this question, we'll refer you to our friends at Strava. They looked at athletes who set custom goals at the start of a year and found that 94% remained active nine months later. That means if you really want to commit to your fitness in the year ahead, having a resolution will be a great way to hold yourself accountable in the year ahead.
But before you draw up some grand plan for the coming year, we'd like you to flip this typical perspective and think small. Yes, that's right. We're telling you to dream... diminutive. Petite. Modest. Not because we don't believe you are capable of tremendous, inspirational achievements (on the contrary, we assure you). But because it's the tiny seeds of change that help big things grow.
So, if you were to make small, sustainable changes in the coming year that add up to a bigger whole, what would they be? Well, we have a bunch of suggestions to get you started. But first, let's look at how you can develop a small fitness resolution of your own.
How to envisage your small change, big impact resolution
Let's take a moment to envision what your fitness journey could look like next year. Instead of setting lofty, unattainable goals, let's focus on small, sustainable changes that can make a big difference.
- How Do You Want to Feel? Think about how you want to feel. Do you want to have more energy? Feel stronger? Be more flexible? Or perhaps you just want to feel better overall? These feelings can guide your fitness resolutions.
- Lessons from the Past: Reflect on the past year. What did you learn about yourself and your fitness goals? What worked well, and what didn't? Use these insights to inform your plans.
- Picture Your Success: Imagine it's December next year. You've achieved your fitness goals. How does it feel? What have you accomplished? How has your life improved? This visualization can help you stay motivated throughout the year.
- Small Changes, Big Impact: Remember, it's not about drastic overhauls. Small, consistent changes can lead to significant results. It could be adding a 10-minute walk to your routine, trying new stretches, or simply drinking more water. So, what are you waiting for?
Small but mighty ideas to help you kickstart
Ready to re-ignite your workouts? These ideas are just the spark you need. Use them as inspiration to create a personalized goal that will have long-term benefits for you. Remember, it's the tiny, sustainable changes that can lead to significant results. So, let's get moving!
Everyone: The once-a-week goal
Here's a straightforward one to get you started. Imagine adding a splash of something new to your workout routine. Whether it's diving into a pool, pedalling through the park, or trying a specific fitness class, mixing things up can be a game-changer. Not only does it prevent boredom, but it also challenges your body in new ways, helps you avoid plateaus, and can even reduce your risk of injuries.
Runners: The online challenge
Want to conquer a challenge bit by bit throughout the year? Look no further than Run The Edge. This epic virtual race lets you clock miles anywhere, from scaling mountains in Machu Picchu to doing your everyday run around your local park. Plus, with a goal of 2,025 miles for 2025, it's a journey you can conquer at your own pace, one scenic (or simple) tracked step at a time.
Runners: The long slow distance goal
Are you tired of chasing PRs and burning out? It's time to embrace the LSD – that's long, slow-distance runs for the uninitiated. We're not talking about mind-altering substances here but about a chilled training strategy. Slowing down and focusing on endurance will build a stronger base, prevent injuries, and unlock your full running potential. So, ditch the ego and embrace the LSD – your body and mind will thank you.
Trail runners (and road runners, too): Conquer the hills
If you're ready to take your trail running to the next level, make practising hill repeats your secret weapon. These challenging workouts will strengthen your legs, boost your endurance, and improve your ability to tackle tough terrain. So, why not set the goal that every time you're out for a run, you'll find a steep incline and give it a go? Your lungs might burn, but your legs will thank you.
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Trail runners: Get lost and rediscover your passion
Remember why you fell in love with trail running in the first place? That unpredictable terrain, the breathtaking scenery, and the sense of adventure? Well, it's time to rediscover that magic. If you're feeling bored with your usual trails, make it your goal to explore new paths. There's a whole world of trails out there waiting for you.
Endurance athletes: Prep your mind and body for the challenge
When you're training for a big athletic goal, getting caught up in the physical aspect is easy. But remember, your mental state plays just as important a role. That's where daily health and wellness practices come in.
Breathwork, meditation, saunas, and ice baths can help you prepare your mind for the challenge ahead and your body for things like changes in altitude, temperature, and unexpected obstacles. So, take some time for yourself, relax, and focus on your overall well-being.
Endurance athletes: Try a (new?) triathlon
"Endurance sports aren’t just about slogging away towards the finish line," notes a triathlon biomechanics coach Jen Coppock. "It’s about finding that one goal that makes you think, “Yeah, this is what I signed up for!” In her new podcast episode How to Pick the Perfect Triathlon for 2025, Coppock explores why choosing the right race will matter enormously for your motivation and training. So, if you are, in fact, working towards a big endurance race for the coming year, your tweak could be spending some time considering what that specific goal is and why. As Coppock says, "Aiming for a race or a time goal that gives you a spark will make every sweat-soaked session worth it, trust me!"
Climbers: Find your balance
Climbing isn't just about strength but also balance and coordination. Imagine effortlessly moving across a rock face like a mountain goat. Well, with a bit of practice, you can. Incorporating balance and coordination exercises into your routine, like yoga or tai chi, can help you improve your footwork, body awareness, and overall climbing ability.
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Weightlifters: Mix it up with calisthenics
Are you stuck in your weightlifting routine? It's time to spice things up with calisthenics. These bodyweight exercises challenge your muscles in new ways and improve your balance, coordination, and flexibility. Plus, they're a great way to work on compound movements, which engage multiple muscle groups at once, giving you a full-body workout.
Skiers and Snowboarders: Hit the slopes stronger
As you probably know, building leg strength is crucial in improving your performance on the snow. Strong legs provide stability, power, and endurance, helping you navigate the slopes with confidence. So, why not make it a fitness resolution to spend regular time in the gym working on squats, lunges, and calf raises? Your muscles will thank you, and you'll be shredding like a pro in no time.
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Racquet sports: Step up your game with better footwork
Want to become a racquet sports powerhouse in the coming year? It's all about those feet. Good footwork is the foundation of agility, quickness, and balance on the court. Whether you're playing tennis, pickleball, or another racquet sport, make footwork drills a regular part of your training. Practice shuffling, side-stepping, and quick turns to improve your speed and agility.
Swimmers: Dive into something new
Why not shake things up and learn a new swimming style? Sure, you're already a butterfly enthusiast or a backstroke pro, but focusing every few sessions on a new stroke can challenge your body in new ways, improve your overall swimming technique, and, let's face it, prevent boredom. Yes, it might feel awkward not to be so hot in the pool initially, but imagine how great you'll feel having mastered it by the end of the year.
Swimmers: Hit the gym and the pool
Are you only working out in the water? You're missing a trick here. Incorporating dryland training into your routine can take your swimming to the next level. Strength training exercises like squats, lunges, and push-ups can build muscle and improve your power in the water. Flexibility work, such as yoga or stretching, can help prevent injuries and improve your range of motion. Just think how a little extra work now will pay off in the pool later.
Yoga: Flip your world upside down
If you started practicing yoga at home during the pandemic, it's time to take it out of your comfort zone with inversions. These poses, like headstands and handstands, can be intimidating initially, but they offer incredible benefits for your body and mind. They boost circulation, strengthen your core, and can even help relieve stress. So, why not challenge yourself and try an inversion class? With proper guidance, you'll be flipping upside down in no time.
Menstruation: Sync your cycle with your fitness goals
Have you ever noticed how your energy levels fluctuate throughout the month? That's because your menstrual cycle can significantly affect your body's functions. By cycle syncing, you can tailor your fitness routine to your hormonal changes. While there's no scientifically backed approach, listening to your body and adjusting your workouts accordingly can help you optimize your training plan to see if it improves your results.
Everyone: Improve those ZZZ's with Polar's SleepWise™
Have you ever felt like you're constantly battling sleep deprivation? Polar's SleepWise™ feature can be your secret weapon. Tracking your sleep patterns helps by suggesting optimal sleep times and identifying your ideal sleep window. Stick to it, and you'll wake up feeling refreshed and ready to conquer the day. It's like having a personal sleep coach right on your wrist. So, let's make sleep a priority and optimize our recovery for better performance.
Everyone: Get out into nature
Feeling stuck in a fitness rut? It's time to take your workout outdoors. Spending time in nature, whether it's a short walk in the park or a longer hike in the woods, can do wonders for your physical and mental health. Not only does it help you get active, but it also reduces stress, improves mood, and boosts creativity. So, next time you're looking for a way to boost your fitness and well-being, remember to step outside and soak up some fresh air.
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