Setting goals in your workouts: your key to getting through Lockdown 2.0



You were so excited to be back in the gym, surrounded by weights and high quality equipment. Maybe you even got a new trainer and or began a new training program and you could see some progress.


Then came Lockdown 2.0. Back to home workouts. But don’t despair! We’ve been here before and furthermore have thrived.


What was your goal when you restarted the gym?


They don’t have to change completely , even though your circumstances have . But setting workout goals during this time will keep your days occupied and help you to maintain the gains you just spent the last few months working for.


A second plus, the world has accommodated for going virtual so it’s still possible for you to get a good sweat in the comfort of your own home. Here are some key reminders to get you started on setting some goals this Lockdown:



1. Solidify the morning routine:


What do you need to get your day started? Maybe a few mins in meditation before looking at your phone, listening to an inspiring podcast or maybe simply finding a quote that resonates with how you feel that day. Start each morning on a high note! It will definitely set the tone for your day and therefore promote productivity.



2. You don’t have to replicate what you were doing before lockdown


The main focus is to remain active so that when the gyms do open we don’t feel like we’ve been knocked back 10 steps. Maybe there is one aspect of your training that you can ‘go back to basics’ on. There are a multitude of exercises that regardless of our level of fitness we can all improve:

  • Press ups – Work towards a number, or a more difficult variation.

  • Sit Ups – Number in 4 minutes, weighted sit ups for reps.

  • Plank : Duration and form – loaded or unloaded. Side plank

  • Running – Either improve your time for a distance or just improve total time or distance travelled.

  • Pull Ups – Always wanted to do them but too embarrassed to try it at the gym? No-one’s watching now, go for it!!!!


3. Progress not perfection


We all have time on our side so take it one day at a time. Each milestone regardless of how small is still going to make an impact on your overall progress.



4. 30 mins is all you need


Regardless of intensity, maybe begin by holding yourself accountable for doing any type of exercise for 30 mins each day. Set a recurring alarm so that if you happen to have a ‘slow moving’ morning, you’ll be held accountable.



5. Get outside at least once a week


Not all of us are avid runners, furthermore in this cold weather, but visiting your local park and maybe doing your workout there for the day is always a great way to change scenery and keep you motivated. Make a playlist and take a brisk walk, you’d be surprised how your mood may be lifted just from a little Vitamin D exposure.


Even though we are back at home, creating structure within our daily schedule keeps us from sulking and staying in low vibrations. There are restrictions, yes, but this moment simply beckons you to think creatively and inspired to maintain your goals whatever they may be. Spend some time this weekend writing your goals for the rest of quarantine, and come Monday you’ll be ready to go!




What types of goals are there?



Outcome goals: Describe intentions relative to the performance of others involved in the activity. The key delineator of these to other goal types is the notion of social comparison. The objective of winning represents the predominant outcome goal; however, the objective of placing in a race, reaching a final, or simply beating a teammate in an individual race, also represent examples of outcome goals.


Performance goals: Based on levels of personal achievement and are entirely self-referenced (subjective). Typical performance goals are to run a race in a certain time, to jump a certain distance, to lift a specific weight, or to do a number of repetitions in a training situation—perhaps within a certain time; they refer to products of performance. These goals are normally based on numeric criteria (e.g., to jump one meter and sixty five centimeters) and refer to a predetermined subjective performance standard.


Process goals: Self-referenced but are distinguished from performance goals because their focus is on the process of performing rather than a product of performance. The variation in process goals is subsequently far broader than that of outcome and performance goals. For example, they might range from the breathing techniques designed to regulate heart rate in a pistol shooter, to imaging in the mind’s eye the flight of a golf ball before taking a shot, to focusing on maintaining position while executing a half-court press in basketball. In essence, process goals center on the execution of behaviours regarded as contributing to effective performance.


http://psychology.iresearchnet.com/sports-psychology/psychological-skills/goal-setting-in-sports/



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