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My Fitness Story: Diets and Training

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Published: May 7, 2019

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10 Fitness Goals, Recommended by Personal Trainers

Many people may lose steam when trying to stick to their fitness goals if they are unrealistic. Those goals can lead to discouragement or a lack of accountability in tracking progress .

However, there are goals that are more attainable and easy to maintain, like doing 15-minute stretches after a workout or including dedicated rest days throughout the week. Here's how to make goals you can keep up with, including goals recommended by personal trainers.

Hernandez & Sorokina / Stocksy

Making SMART Goals

The key to succeeding in your fitness goals is devising them with the SMART method in mind. This tried-and-true approach creates goals that are:

• Specific : The goal is clear and defined. For example, " workout three times a week" rather than "exercise more."
• Measurable : There's a way to track your progress, which could be by logging the weights you lift or the distance you run each week.
• Attainable : This goal can be realistically reached within the set time frame. Very few people could train for a marathon in two weeks, but many could over a couple of months.
• Relevant : There's a "why" driving your motivation to reach the goal. Maybe you want to feel stronger, increase flexibility, or manage an underlying condition.
• Timely : The goal has a deadline, whether it's four weeks or six months.

Lindsay Ogden, a NASM-certified personal trainer and digital experience manager at the health club chain Life Time , told Health about a recommendation for adding an "E" for emotion . In other words, what will it feel like to achieve the goal? Will you feel more confident? Empowered?

"Emotion will make it more real," said Ogden.

If you already have a specific goal in mind, that's great. If not, here are 10 fitness goals devised by personal trainers you may want to tackle.

1. Work Out 12 Days in a Month

Consistency is key for building exercise habits and seeing results. Mike Donavanik, an NSCA-certified strength and conditioning specialist and founder of the fitness app Sweat Factor , told Health you can set a smaller goal that you know you can stick to, like three workouts a week . To achieve this goal:

• Schedule your sweat sessions in advance. Get a planner and mark at least 12 days next month that you'll have the time to exercise.
• Set phone reminders on those days. You can remember to pack gym clothes or shoes if need be.
• Share your goal with a friend. It adds accountability, and you can even start a challenge to see who can plow through those 12 workouts sooner.

Once the first month is up, Donavanik said you could reassess and adjust your goal, such as increasing the total workouts to 16 per month.

2. Run Continuously for 1 Mile in 6 Weeks

This goal is great for someone who hasn't exercised in a while and is looking to improve their cardiovascular health, Hannah Clausen, NASM-CPT, director of coaching for Macros Inc , told Health . Building cardiovascular endurance improves bone, heart, and immune health while reducing the risk of heart disease and type 2 diabetes.

While one mile might seem like a lot, Clausen suggested:

• Focusing initially on shorter distances —like ¼ or ½ mile.
• Gradually increasing the distance each week by ⅛ mile.
• Maintaining an easy, steady pace.
• Tracking your progress by writing down how long you were able to run without stopping.
• Using mental mini-goals like committing to running one more block or until the song you're listening to ends.

3. Try a New Workout a Week Until You Find One You Like

Since the best exercise is the one you can stick to, try different workouts every month until you find what you enjoy. To achieve this goal:

• Create a list of different workouts you would like to try , whether it's yoga, running, kickboxing , or even rebounding (aka trampolining).
• Look into class schedules at local gyms or fitness boutiques , and schedule beforehand. As a bonus, many will offer new student or first-class specials.
• Find a local running group or a free trial for an online fitness app if you would rather stay at home or in the neighborhood.

4. Average 10,000 Steps a Day for a Month

Achieving a strict 10,000 steps a day may seem daunting. Try focusing on an average for the month instead so you can ease some of the pressure. Since daily steps vary from day to day, Clausen recommended:

• Scheduling longer walks ahead of time , such as on weekends, or when you know you have a lighter workload.
• Keeping a pair of sneakers in your work bag, car, or under your desk —you'll then always be prepared to squeeze in lunch break strolls.
• Recording your daily step totals in a fitness journal or app.

5. Do a Set Number of Push-Ups in 4-6 Weeks

If you want to increase upper body strength, think about doing push-ups. Consider setting a goal for how many you want to be able to complete after a month or so, whether that's one no-knee push-up or 10.

If traditional push-ups on your toes are too challenging, Clausen said there are a few beginner variations you can try:

• Incline push-ups against a stable counter, bench, or chair. The more parallel to the floor you are, the harder this variation will be.
• Knee push-ups : This is like a regular push-up, but your knees are on the floor at a 45-degree angle.
• Combo push-ups: If knee push-ups are a bit too easy but you still can't do a traditional one, try starting in the classic position. Then, (slowly) lower yourself to the floor and push back up with your knees on the mat.

Start with whatever modification you can do 10 reps of three sets of, Elizabeth Treese, a NASM-certified personal trainer and fitness director at 425 Fitness , told Health . Switch to a more challenging version once you increase your rep count to 15.

6. Rest for 8 Full Days Monthly

Once you're determined to reach a fitness goal, it can be easy to want to push your body every day—but your muscles need a break. Taking a break allows your body to recover so it's ready for when you do your next exercise session.

Resting for at least two days a week is a good starting point. If you feel good, you can still incorporate light movement into your rest days, like taking a walk or doing some gentle yoga, said Treese.

"Listen to your body," Chris Musser, a certified personal trainer at Crunch West Hollywood , told Health . "When you're feeling really exhausted or sore after a workout, then plan an extra rest day. Exercise tends to release cortisol , a stress hormone, and if you already have a lot of cortisol from other life stressors, you could be wearing your body down even more."

7. Stretch for 15 Minutes After Each Workout

While stretching may not be at the forefront of your mind if your goal is to build muscle, it's still a crucial fitness component. Stretching increases flexibility, improves range of motion, and reduces inflammation—all of which help stave off injury.

Stretch muscles you specifically worked that day and hold each stretch for 15 to 45 seconds, Kollins Ezekh , a NASM-certified personal trainer and owner of Mayweather Boxing + Fitness in Los Angeles, told Health. For example:

• If you wrapped up a run , stretch your hamstrings by reaching for your toes.
• If you've just finished a core-focused Pilates session , lengthen your abdominals with a cobra or sphinx pose.

Just be sure to breathe deeply during your stretch and never push yourself to the point of pain, added Ezekh.

8. Hold a 1-Minute Plank in 30 Days

Planks are a great full-body exercise for working your core, or your abdominal and back muscles. Theimportance of a strong core goes beyond aesthetics: Planks maintain proper posture, which reduces back pain and other injuries.

While planks may be stationary, that doesn't mean they aren't hard. Hold a plank two to three times a week to work your way up to your one-minute goal. You can do this by:

• Starting with 20 to 30 seconds .
• Upping the duration by 5-second increments.

You can also begin on your knees and work up to a plank on your toes.

9. Drink 2-3 Liters of Water Daily for a Month

Drinking plenty of water throughout the day is important so you're already hydrated by the time you start sweating.

How much water a person should drink daily will vary depending on their activity level, diet, body weight, and even the climate where they live. You can also meet your hydration goals with water and fluids from foods.

To ensure you're drinking enough H20, buy a big reusable water bottle you can carry and fill up throughout the day. You may even want to aim to finish one liter by a certain time so you're not guzzling it all right before bed.

10. Complete a 5K Race in 3 Months

While running a 5k is a more advanced fitness goal, it's perfect for someone who may feel more motivated with a race day marked in their calendars. It's also great for those who have always wanted to run a half marathon or marathon but need to work up their endurance and stamina, said Clausen.

The key is to give yourself enough time to train: Find a race at least 12 weeks out and aim to run three times a week, said Clausen. If you can, recruit a running buddy who can lend a sense of accountability and make the experience more social and fun.

Don't Forget to Be Kind to Yourself

If you're struggling to meet a fitness goal, be kind to yourself! Instead of beating yourself up, thank your body for all it has helped you accomplish. Then, reassess whether your current goals are realistic for you or need to be adjusted. This also might be a good time to remind yourself of your "why" that motivated you to tackle this goal in the first place.

Benefits of Setting Fitness Goals

There are advantages to setting fitness goals, such as:

• Controlling how you can progress in the direction of your goals.
• Ensuring you have a way to track progress and stick to your fitness plan.
• Having meaningful and motivating goals.
• Having clear, specific ways to improve your health with better fitness.
• Making goals that fit your abilities and needs.

A Quick Review

If you want to set and meet your fitness goals, creating goals you can realistically achieve is helpful. Goal ideas include attempting several push-ups or workout sessions within a month. Ultimately, you want to make your goals as personalized and clear as possible so you stay motivated.

Lu Y, Yu K, Gan X. Effects of a smart goal setting and 12-week core strength training intervention on physical fitness and exercise attitudes in adolescents: a randomized controlled trial .  IJERPH . 2022;19(13):7715. doi:10.3390/ijerph19137715

National Institute on Aging. Four types of exercise can improve your health and physical ability .

MedlinePlus. Exercise and immunity .

Centers for Disease Control and Prevention. Getting started with physical activity .

American Heart Association. Start with a step and walk your way to better health .

National Academy of Sports Medicine. 5 huge benefits of stretching: learn the advantages of flexibility .

MedlinePlus. Guide to good posture .

Centers for Disease Control and Prevention. Heat stress - hydration .

Centers for Disease Control and Prevention. Water and healthier drinks .

American Heart Association. Set your fitness goals .

American Academy of Family Physicians. Helping patients set fitness goals .

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Here’s Exactly How To Set A Fitness Goal That You Can Actually Achieve

By Alexa Tucker

Having a solid fitness goal is an amazing way to power you towards success, but not all #goals are created equal. While it's great to have an end-game in mind, there are some best practices when it comes to goal setting. Whether you want to lose weight , improve your fitness level, or train for an event , putting the SMART method into action can help you achieve what you set out to do.

SMART stands for specific, measurable, attainable, relevant, and timely—all of which are important in reaching a fitness objective. SMART goals can help keep you on track and remind you of your priorities, so you're able to follow through with every workout or healthy meal you have planned. "Being accountable to what you set is the only way to maintain real long-term consistency," says Jason Loebig , Nike trainer and ambassador for HI-VIBE , a Chicago-based superfood juicery.

Get SMART and put these five elements into action when you're setting your fitness goal.

"You need something that’s not too arbitrary," says Loebig. "A bad goal would be, say, 'get healthy'. A specific goal would be to lose weight." You'll narrow down that goal even further by using the rest of the method, but whether you want to get stronger, faster, or smaller, having a baseline points you in the right direction.

Here's where you determine exactly how you'll measure your goal. "If you’re going to follow the bad goal, it would be get really healthy," says Loebig. "That's not quantifiable. A measurable goal would be, say, 'lose 10 pounds'. You can quantify your progress, and you can sort of back into a time frame once you have that." Your goal may be to master a pull-up, run five miles, or go to the gym four days a week—whatever it is, you should have a definite way of knowing when you've reached your goal.

While it can be helpful to set big-picture goals in the long-term, says Loebig, you need a more achievable goal on the horizon to keep you on track. "You want to start small and see early wins, which encourages long-term consistency," he says. "If you set something too lofty right off the bat, it might be discouraging to not make progress as fast as you would like." You should also consider the size of your goal—for example, a goal of losing 30 pounds in one month just isn't going to happen, so you're better off setting smaller goals that are in closer reach.

This is where things get a little tricky, says Loebig–finding your "why" is easier said than done. "[Ask yourself], 'is this goal worthwhile, and am I motivated to do it?' Creating a goal with some type of motivation attached to it, like I want to lose 10 pounds in two months to be ready for my wedding , can give a bit of relevancy to your goal." Whether you want to feel confident at a big event or perform better during everyday activities, pinpoint why a goal is important to you.

"You want to be strict about a deadline—doing so creates urgency," says Loebig. It's also important not to set your sights too far out. "If you give yourself four months to lose 10 pounds, that might be too long because you aren’t incentivized to start working at it immediately." Instead, consider setting smaller goals along the way, like "I want to lose three pounds in two weeks." Maybe running a marathon is your long-term goal, but if you've never been a runner, signing up for one that's a month away isn't realistic—instead, set smaller mileage goals for shorter time periods and work your way up.

You should also be honest with yourself about what you're able to accomplish in a given time frame. "If losing 10 pounds is at the top of your list and you’re willing to make sacrifices in your social life and at work, we can attain that more quickly," says Loebig. And if not? That's completely fine, too he says—you just need to adjust your expectations so they're in line with your schedule and commitments.

Once you have your goal in place, it's all about the follow-through. Whether you want to lose one pound a week, be able to do five full push-ups in two weeks, or run a 5K in under 30 minutes in four weeks, you can come up with a plan to help get your where you want to go—but it all starts with deciding what you want. Be accountable to yourself, stay consistent , and the results will follow.

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SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

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Good argumentative essay topics on health and fitness with prompts [+ outline], dr. wilson mn.

• August 1, 2022
• Essay Topics and Ideas , Samples

There are plenty of good argumentative essay topics on health and fitness to choose from. You can write about the benefits of a healthy lifestyle, or the importance of staying fit and active.

You can also argue for or against certain health and fitness practices, such as eating organic foods or using supplements. Whatever you choose to write about, make sure you back up your claims with evidence and research.

What You'll Learn

Argumentative Essay Topics On Health And Fitness

Personal Reflection on the Scriptural Basis for Physical Fitness & Wellness Practices

Essay prompt: Often, when people speak about physical fitness and wellness, they do it from the point of view of science and medicine in which physical fitness and wellness practices are supposed to improve our health outcomes.

Improving Fitness Practices And the Personal And Realistic Physical Fitness Plan

Essay prompt: The strategies to identify practical ways to enhance my fitness practices include personal training, outcome measurements, and wearable technology. Personal training is a strong trend that is

Do Fitness Trackers Improve Health?

Essay prompt: Fitness trackers are wearable devices that monitor physical activity, communicate with the smartphone, and pass information to it. These wearable devices monitor calories consumed and received by a person, as well as physical activity indicators, and are designed to help people move more and eat right.

How did you apply what you learned in your workouts within and outside of class and what were the outcomes? How will you continue to apply this knowledge in the future?

As you continue,  thestudycorp.com  has the top and most qualified writers to help with any of your assignments. All you need to do is  place an order  with us

Improving Health Related Fitness: Aerobic Conditioning Program

Essay prompt: The Aerobic condition program seeks to improve health-related fitness for freshmen. Aerobic exercising or “with oxygen” offers freshmen cardiovascular conditioning. The program aligns with the American heart association (AHA) minimum 30 minutes of cardiovascular exercise 5 to 7 days a week.

Field Observation Gender, Race & Fitness Written Paper & Presentation

Essay prompt: Students will visit a fitness centre not located on campus. Field notes will be taken noting the time and day of the visit and the approximate fee paid to use the facility.

Importance of Goal-Setting for Nutritional Clients And the Steps in the Goal-Setting Process

Essay prompt: It is important to set fitness goals before trying to achieve health goals because they help understand why such an initiative is essential. Better and practical results are always achieved when one has a specific, realistic goal instead of setting out without a plan.

Discuss the importance of goal-setting for nutritional clients

Argumentative Research Paper Topics On Health And Fitness with Prompts

The Role of Group Exercise Instructor

Ensuring Firefighters Maintain Proper Health Fitness During And After Training

Essay prompt: The article follows the status of the recruits’ essential health and physical fitness to fire academy training. The article demonstrates the changes that take place during training and the early probation period.

Evolutionary Biology Use In Future Work In Psychology

Elements of the Marketing Environments

The Main Problem with Anaerobic Training

Essay prompt: When it comes to matters concerning fitness, aerobics has always taken Centre stage. Tracing its name from the term ‘aerobic’ to mean oxygen, aerobics is a fitness regime that basically uses oxygen to burn body fat.

Effectiveness of Exercise-based Prediction in Determining Cardiorespiratory Fitness (CRF)

Essay prompt: The article’s main purpose is to explore the effectiveness of exercise-based prediction in determining cardiorespiratory fitness (CRF). In such a case, it would be possible to assess their capability in classifying individuals. Argumentative Essay Topics On Health And Fitness

Injured Children During Exercise or Sports

Essay prompt: As much as exercise is important, fitness trainers also hold the same influence as they serve as the guide towards a more appropriate pattern of workout and diet for their clients.

Problems And Solutions Concerning Meeting Advancing Health Information Requirements

Essay prompt: Currently, hospital setups exhibit new Health Information Technology (HIT) innovations that help in monitoring healthcare and fitness improvement. Besides, this HIT improves health outcomes and ensures efficiency in workflow among others.

Find out more on 260+ Ethical Paper Topics – Types | Guide | Topics

Improving College Student Fitness Routine

Essay prompt: It is a well-known fact that people need to exercise to prevent being afflicted with diseases, especially those that are caused by an unhealthy lifestyles.

Physical Education Unit Plan: Fitness for Health And social awareness

SWOT Analysis of Physical Fitness Facility

Essay prompt: The Pure Barre franchise is a boutique gym line of studios that has branches across North America- the US and Canada.

The Benefits of Physical Activity for Physical & Mental Health

Essay prompt: Numerous studies have explored the benefits of physical activity to the physical and mental well-being of an individual. A literature review on the subject suggests that there is a positive relationship between physical activity, and physical and mental health.

Analysis Of Fitness And Health Claims In The Future

Essay prompt: How will you approach your analysis of fitness and health claims in the future? How will this help you in your future training endeavours?

Classroom-Based Physical Activity, Cognition, And Academic Achievement

Essay prompt: Evidence suggests that there is an observable association between cardiovascular fitness, cognitive function, and physical activity during early childhood and adolescence. The above variables are linked to the academic performance of an individual.

How the Covid-19 Regulations have Affected Students at the Gym

Essay prompt: The COVID-19 Pandemic has subjected the world to a life-threatening situation, judging by the mortality and morbidity rates. More than 6.2 million people have died of COVID-19, and over 505 million cases have been reported worldwide as of 2022 (de Abreu et al., 2022).

Argumentative Research Paper Topics

There is no shortage of ideas when it comes to writing an argumentative research paper . The key is to find a topic that is interesting to you and that you can make a strong case for. Here are some potential topics to get you started:

• Should the drinking age be lowered?
• Should the voting age be lowered?
• Should there be stricter gun control laws?
• Should the death penalty be abolished?
• Should abortion be legal?
• Should same-sex marriage be legal?
• Should marijuana be legalized?
• Are humans causing climate change?
• Is the welfare system effective?
• Do schools need to do more to prevent bullying?

Whether you’re a diehard sports fan or someone who doesn’t really follow any particular teams, there’s no denying that sports can be a great source of debate. From which sport is the most exciting to watch to whether certain players or teams are truly the best in their respective leagues, there are plenty of topics to choose from when it comes to sports debates.

To help you get started, we’ve compiled a list of some potential sports debate topics. Whether you’re looking for something lighthearted or something a little more serious, we’re sure you’ll find something on this list that gets your blood pumping.

So without further ado, here are 20 sports debate topics to get you started:

• Which sport is the most exciting to watch?
• Are certain players or teams overrated?
• Who are the best players in each sport?
• Who are the biggest busts in each sport?
• What are the best and worst moments in each sport?
• Are there too many teams in each league? Not enough?
• What changes would you make to each sport?
• Which teams are due for a championship

Sports Persuasive Speech Topics

When it comes to giving a persuasive speech, there are many different topics that you can choose from. However, one topic that always seems to be popular is sports. Sports persuasive speech topics can be about anything related to sports, from the benefits of playing a particular sport to the dangers of not playing any sport at all.

• Some good sports persuasive speech topics include:
• The benefits of playing team sports
• The importance of staying active and participating in physical activity
• The dangers of using performance-enhancing drugs in sports
• The negative effects of not playing any sport at all
• Why children should be encouraged to play sports
• How adults can benefit from playing sports

Informative Speech Topics about Sports

When it comes to choosing a topic for an informative speech, there are many directions you could go. You could choose to give a speech about a particular sport, or about the history of sports, or about some of the great athletes who have made their mark on the world of sports.

If you’re a fan of sports, then giving an informative speech about sports could be a great way to share your love of the game with others. There are so many different aspects to sports that you could focus on, from the rules of the game to the training and conditioning that athletes undergo. You could even give a speech about some of the great moments in sports history.

If you’re not a big sports fan, don’t worry – there are plenty of other topics you could choose for your informative speech. You could focus on the history of a particular sport, or on the evolution of sports over time. You could even choose to give a speech about some of the great athletes who have made their mark on the world of sports. No matter what angle you choose, there’s sure to be an informative speech topic about sports that will interest you and your audience

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Essay on Physical Fitness

Students are often asked to write an essay on Physical Fitness in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Physical Fitness

What is physical fitness.

Physical fitness is about having a body that can do many activities without getting too tired. It means your heart, muscles, and bones are strong. When you are fit, you can run, jump, and play without feeling out of breath quickly.

Why is Fitness Important?

Being fit is good for your health. It helps you stay away from sickness. Kids who are fit can focus better in school. It also makes you feel happy and gives you more energy to enjoy life.

How to Get Fit

To get fit, you should be active. Run, swim, or play sports. Also, eat healthy foods like fruits, vegetables, and grains. Drink plenty of water and sleep well to help your body grow strong.

Staying Safe While Exercising

When you exercise, it’s important to be safe. Wear the right shoes and clothes. Start slow and learn the right way to move. Always listen to your body and rest if you feel pain or are very tired.

Also check:

• Paragraph on Physical Fitness
• Speech on Physical Fitness

250 Words Essay on Physical Fitness

Physical fitness means being in good health and shape. It’s when your body can do activities like running, jumping, and playing games without getting too tired quickly. Being fit is important for everyone, no matter how old they are. It helps us stay strong and healthy.

Parts of Physical Fitness

There are two main parts of being fit: aerobic fitness and muscle strength. Aerobic fitness is about how well your heart and lungs work when you exercise. When you can run for a long time without stopping, that’s good aerobic fitness. Muscle strength is when your muscles can lift things or do work without getting tired fast.

Why Being Fit Matters

Being fit is great for your body. It helps you not get sick often and can make you feel happier. When you’re fit, you can play with your friends and not feel like you need to stop and rest all the time. It also means you might not get hurt as often.

Getting fit can be fun. You can play sports, dance, swim, or even just go for walks. Eating healthy foods like fruits and vegetables helps too. It’s important to exercise a few times a week and not sit around too much.

Staying Fit

Once you’re fit, you have to keep exercising to stay that way. It’s like a game where you have to keep practicing to be good at it. Remember to stay active and eat well, and being fit will become a part of your life.

500 Words Essay on Physical Fitness

Physical fitness is about keeping your body in good shape. It means having the energy and strength to do daily activities without getting too tired. Just like a car needs fuel and a good engine to run smoothly, your body needs healthy food and exercise to work well.

Why is Being Fit Important?

Being fit is key to a happy and healthy life. When you are fit, you can play, run, and do your school work better. Your body fights off sickness easier, and you feel good about yourself. It’s not just about how you look; it’s about taking care of your body so that it can take care of you.

Types of Fitness

Fitness is not just one thing. There are different types, like strength, which lets you lift things; endurance, which is the power to keep going without stopping; flexibility, which helps you move your body in different ways; and balance, which keeps you from falling. Doing a mix of activities that help all these areas is the best way to stay fit.

Getting fit can be fun. You can play sports like soccer or basketball, swim, dance, or even just walk or bike around your neighborhood. It’s important to find activities you enjoy so that you will keep doing them. Try to move your body for at least an hour every day. This doesn’t have to be all at once; it can be spread out through the day.

Eating Right

Eating healthy foods helps your fitness too. Imagine your body is like a plant. Plants need water and good soil to grow. Your body needs healthy food and water to grow strong and stay fit. Eat plenty of fruits, vegetables, grains, and proteins, and drink lots of water. Try to eat less junk food, which is like giving your plant the wrong kind of soil.

Rest and Sleep

Rest is just as important as exercise. Your body needs to sleep and take breaks to rebuild and get ready for the next day. Make sure you get enough sleep each night. This helps your body heal and gives you the energy to be active and fit.

Staying Motivated

Sometimes it’s hard to stay on track with fitness. Setting goals can help. Maybe you want to be able to run a mile without stopping or learn a new sport. Write down your goals and how you plan to reach them. Celebrate when you meet them, and set new ones.

Physical fitness is a big part of a healthy life. It keeps your body strong and gives you the energy to do all the things you love. Remember, being fit isn’t just about how you look. It’s about taking good care of your body by moving around, eating well, resting, and setting goals to keep yourself motivated. Start taking steps towards being fit today, and your body will thank you for years to come.

That’s it! I hope the essay helped you.

If you’re looking for more, here are essays on other interesting topics:

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What Popular Fitness Fads Get Wrong

Viral online exercise challenges, like the 75 Hard or the 12-3-20, might get you in shape in the short run, but they may not help you build sustainable healthy habits.

By Talya Minsberg

A new trending workout seems to emerge every month. Each guarantees a happier, healthier, stronger and leaner you.

There’s a viral challenge, known as “ 75 Hard ,” which promises to improve your mental toughness if you work out for 45 minutes twice daily — while also sticking to a diet and drinking a gallon of water a day, among other things. Another, known as 12-3-20 (not to be confused with 12-3-30 or 25-7-2), claims to transform your body. And there’s always some new kettlebell routine with thousands of TikTok views saying it can make you a faster runner almost immediately.

There’s no doubt that a vigorous fitness regimen could help improve your stamina, in the same way that eating a healthier diet and committing to more sleep may help you feel more energized and rested. The actual workouts of these plans are often perfectly fine, but the problem is how they make you think about exercise.

Oftentimes the advice of these fitness strategies is “misleading at best and dangerous at worst,” said Victoria Sekely, a physical therapist and the founder of Train Smart Run Strong, leaving you feeling worse than you did before and leading to injury or burnout.

Here’s how you can identify which exercise fads may help you reach your goals and which may set you up for injury or disappointment.

Be realistic about your starting point.

Many fads are actually designed for people who already have a workout routine and may not be suitable for beginners. Influencers don’t know where you are starting from.

“The person on social media giving you advice doesn’t necessary have any background in it other than their own anecdotal experience,” said Heather Milton, a clinical exercise physiologist and strength and conditioning specialist at Sports Performance Center at NYU Langone Health.

If you have never worked with heavy weights, for example, doing a daily kettlebell swing ladder could cause injury. And while some plans do not dictate the type or intensity of exercise, starting a plan with an hour or more of exercise a day can be overwhelming.

Instead, Ms. Milton recommends starting simply, with 150 minutes of moderate-intensity physical activity per week. Define for yourself what is moderate, rather than taking someone else’s word for it.

“Each person has individual needs based on genetics, medical history, including injury history and body type,” Ms. Milton added. These factors affect our ability to do different exercises and determines how beneficial they will be, she said.

If you are able to, work with a professional who can help tailor workouts to your current fitness level.

Focus on both ‘process goals’ and end goals.

Viral workout plans often work off a simple equation: Do a certain activity for a certain number of days to achieve a certain result.

Experts call these kinds of results — a faster mile time or the ability to do more pull-ups — a performance (or end) goal. To get there, it’s helpful to focus on what they call process goals: smaller, achievable steps, such as improving technique, said Carla Meijen, a sport and exercise psychologist and assistant professor at the University of Amsterdam.

One such process goal is learning to listen to your body , a skill in itself. Bringing awareness to your workouts is far more important for longevity and resilience than staying on a rigid course in the short term, experts say. If you find yourself having an off day and slogging through a workout, instead of berating yourself, look at it as a chance to build a process goal by working on mental toughness.

The same recommendations apply to athletes competing in a race. Instead of focusing solely on a finishing time — the performance goal — experts recommend identifying smaller goals along the way.

Avoid plans with no rest days.

For many programs bound by a number of days, the challenge is a daily commitment, no days off. If you skip a workout in the 75 Hard challenge or do not follow your diet, you’re supposed to start over from day one.

While this might work for some people, most need time off for their body and mind to recover, Dr. Sekely said.

“You can’t build muscle and get stronger and faster and do all the things without rest and recovery in the picture,” she said. “It’s physiologically how our bodies work.”

Don’t judge success by the way you look.

Before and after photos can help many plans go viral. But be wary using your appearance as a measure of success.

There is no singular “fit” body type, and our bodies do not react to exercise in the same way, Ms. Milton explained.

More sustainable goals are about how you feel — aiming to get stronger, build endurance or gain flexibility. But much of this comes with patience and steady work, which are not usually the emphasis of a fitness fad.

“Habits are made by doing really simple, really easy things, and slowly introducing them into your way of living,” Dr. Sekely said. “When we let go of perfection we can actually make progress.”

Talya Minsberg is a reporter covering fitness and wellness for The Times. More about Talya Minsberg

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