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  • corneliaardelean

How to Set Workout Reminders That Work

Updated: Dec 11, 2020

Daily exercise is vital for your health and well-being. Most of us want to be physically fit, but forming the habits to get us there isn’t so easy. We’re motivated enough to start all of the right things - cardio, strength training, yoga, meditation, walking, jogging, etc. But things fall apart as we try to maintain our ambitious plans.


Some of our hindrances are legitimate - work and family obligations often prevent us from devoting more time to health and fitness. Still, some of our challenges are a matter of forgetting. Time gets away from us. This is where reminders can help.


Seven steps to better fitness


Before we get into the reminders, here are 7 steps to better fitness:


Strength Training

Men don’t need to be sold on the benefits of lifting weights, but women sometimes do. Weight lifting and resistance training are vital to building muscle and developing lean body mass. It can be worked into your routine at least twice per week.


Related: Micro Workouts, Macro Benefits for Muscle Building and Stamina


Experiment with your Practice


Being physically fit is about more than just regular trips to the gym. If you’re new to regular exercise, experiment a little to see what you like. Try yoga and meditation, join a local sports team or some new cardio. Think of fun ways to keep active and prevent boredom.


Stretch


This can’t be missed or skipped as a bonus activity. Stretching is just as essential as the workout itself. It warms up your muscles pre-workout, and helps to protect against injury. If your muscles stay strong and flexible, you’ll be able to maintain a good range of motion.


Hydrate


We can’t emphasize enough your body’s need for water. It’s a prominent component of your muscles and organs, and it makes up 60% of your body. Staying hydrated will protect you from fatigue and muscle cramping - just a couple of the many symptoms of dehydration. Active people should drink a minimum of eight, 8-ounce glasses of water daily.


Rest


The rest between your workouts gives your body a chance to grow the muscle groups you’ve been strengthening. It seems counter-intuitive, but rest periods will optimize your workouts, and of course, prevent injury.


Sleep


Just like resting our muscles, our mind and body need sleep to reset and recharge. Having adequate sleep will keep you energized to do all the things that are important to you, including working out. Sleep also strengthens your immune system and promotes a healthy metabolism.


Form


Sometimes it’s tempting to focus on doing more cardio, running faster, and lifting heavier. But for optimal results with whatever you do, focus on form - doing what you do correctly each time. This will protect you from injury, and you’ll find that you naturally progress forward without pushing it.


Related: How Many Calories do Push-Ups Burn?




Woman kissing boxing glove

The benefits of regular exercise


Why bother exercise? Here are a few of the benefits of regular exercise:


  • It reduces the effects of aging.

  • It keeps your joints, tendons, and ligaments flexible.

  • It helps you maintain an increased metabolism and a healthy weight.

  • It contributes to better sleep.

  • Prevents many types of cancer.

  • Increases energy and endurance.

  • Relieves depression, stress, and anxiety.

  • Reduces risk of heart disease, obesity, high blood pressure, osteoporosis, and diabetes.

  • It contributes to your mental health.

  • Regular exercise will extend your life.


Are you ready to learn more about fitness and working out? Learn with PushApp today!


The importance of forming habits in fitness

So how do we establish healthy habits to reap these great rewards? At first, you’ll need reminders. Some can be as simple as using cues.


Most of our habits are made without much thought. It’s that time of day, location, or other habits that causes us to do what we do. For example, upon waking in the morning, you get out of bed and make your bed, or you immediately brush your teeth, etc. Or when I’m making coffee in the morning, I always unload the dishwasher.


Consider using cues to remind you to exercise:


  • Try making a specific time of day a cue to go for a walk, a run, or ‘drop and do 20 (push-ups, squats, etc.).’ Early morning, at lunchtime, or after work hours - whatever works with your lifestyle.


  • Tie your new activity to an established one. Before you brush your teeth in the morning, do some stretches. Or immediately upon waking, drink a large glass of water. Have more water when you arrive at work, another right before lunch, one on your commute home, and one more right before dinner. That may or may not add up to the recommended eight-8 oz glasses, but you’ll still be getting plenty of hydration.


  • Associate a physical location with an activity. For instance, every time you go to your garage, you do a few chin-ups, or whenever you’re in the elevator at work, you practice your deep breathing. When you find yourself standing in front of your fridge, do some calf raises. Think of locations that you are at frequently, and associate an activity with them. Try it for 30 days.


  • This is an old-school method, but it works. Put an elastic band around your wrist to remind you to do your workout today. After the workout, take it off and feel fantastic!



Related: 3 Simple Steps to Track Your Workouts


Using technology


The cues above are useful and may work well for you, but if you love tech (and even if you don’t), here are some other ways to remind yourself of your fitness goals:


The most accessible is the tech on our phones. So what are push notifications? If you have a smartphone, you already know all about them. It’s the message you get from an app that pops up on your home screen––like when a friend updates their stories on Facebook or your favorite YouTuber drops a new video, or when you have a calendar event. You don’t have to be using the app at the moment to receive the notification.


Here are a few useful apps to make you feel amazing:


PushApp


This ‘ultimate push-up’ app allows you to set your number of sets per day, your workout days, level of difficulty, and do hourly micro-workouts throughout your day. There are hourly reminders, and the app tracks your progress.


Map My Run


This app tracks and maps your runs, as well as more than 600 other activities, including cycling, walking, and yoga. The Gear Tracker tracks mileage on your shoes, local places to run, and can connect to more than 400 devices to analyze your data.


JEFIT Workout Planner


Forget about a notebook. This app is a faster, smarter way to track your training. The workout planner helps you create a fitness plan that works for you. You can browse the exercise database for exercise instructions and get motivated.


My Fitness Pal


This app gets you focused on good nutrition to maximize your workouts. It has a food database, a barcode scanner, a restaurant logger, a calorie counter, and a recipe importer. You choose your fitness goals, and it will help you build healthy habits toward them.




Woman checking mobile device


Why are push-ups so vital to our workouts? Come find out at PushApp.



Going after your health and fitness are worthy goals, and it’s exciting to begin the journey. But forming the habits can be frustrating at first. Consider incorporating the above cues and apps to help you get where you want to be - lean (or bulked), toned, and healthy.