The millennial generation always seems to be releasing a new challenge every month. Over the past couple of years, we’ve seen popular trends like the ALS ice bucket challenge, running man challenge, no makeup challenge and even the mannequin challenge take the world by storm. They are good in the social sense, but you can actually commit to challenges that will help you improve your overall health and physical condition. Here are 5 challenges that you should consider committing to in 2017.
Do 100 pushups.
You don’t have to try to get them all in one go. You can work your way up towards doing 100 pushups day by day. Start by trying to achieve small goals like 10 pushups. Then increase the margin by five or ten pushups each day until you can do 100 straight.
Just beware that you don’t want to over-exercise your muscles. Doing too much can cause strains and pains on your tendons.
Run for 1 hour.
If you have never fancied yourself as a cardio person, now is the time to make a change. One hour seems like a very long time if you have never run for that amount of time before. But what you can do is aim for a time trial where you run at your own pace. You can use apps like the Nike + running club to track your interval pace so that you will have enough energy to run for the full hour. It isn’t about distance or running as quickly as you can. It is about reaching the time limit.
Do a 100kg bench press.
This is mainly for the men. The number 100 always has a nice ring to it and to lift 100 kilograms or more is a mighty feat of strength. For women, you can try to lift 60-70 kg as a feat. But if you can also get 100 kg, you will gain the admiration of the other men in your gym.
7-day strict diet.
If you want to achieve your exercise goals, you need to maintain the right diet. Committing to a 12-week diet sounds difficult, which is why should challenge yourself to complete a 7-day diet first. You can force yourself not to consume items such as:
- Added sugar
- Processed foods
- Sweetened drinks
- Fried foods
After the seven days, you can then assess what you have accomplished and even challenge yourself to another 7, 14, 30, 60 or even 90-day goal.
Ask most people to plank for 30 seconds and they will probably only last for less than ten. Many people have poor core strength, but it can be developed with practice. Commit to planking a few times a week until you reach the two-minute mark.
These are a few challenges that you can try out. Are there any others that you feel should be on the list? Let us know in the comments below.