New Years Resolutions are kind of like Christmas Wish Lists: You think about it all year, and then when the time finally rolls around, you’re suddenly drawing blanks and scramble for ideas. This year, we’ve created a list of suggestions for possible New Years Fitness Resolutions, inspired by the 10 components of fitness!
10 Skills of Fitness for 10 New Years Fitness Resolutions
1. Cardiovascular/respiratory endurance: The ability of body systems to gather, process, and deliver oxygen.
Cardio Goal Suggestion: Work up to a 5k, or if you’re already an avid runner, improve your running endurance – without injuries!
2. Stamina: The ability of body systems to process, deliver, store, and utilize energy.
Stamina Goal Suggestion: Aim to complete a 20-day plank challenge, a 30-day squat challenge, or some other daily workout challenge that pushes you to a new limit with each day.
3. Strength: The ability of a muscular unit, or combination of muscular units to apply force.
Strength Goal Suggestion: Work up to bodyweight or 1.5 bodyweight lifts. The Starting Strength program has been as strength favorite for years, so give it a try.
4. Flexibility: The ability to maximize the range of motion at a given joint.
Flexibility Goal Suggestion: Work up to a concrete goal such as the splits, or just commit to becoming generally more flexible. A Yoga plan could serve your purposes well. If you’re a heavy lifter, our Mobility & Flexibility guide is made specifically for & weight lifters.
5. Power: The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Power Goal Suggestion: You may have strength down, but gain power by training with plyometrics. Try adding one plyometric workout into your weekly workout schedule. You can benchmark your power goal by measuring with box-jump height improvements, or try to achieve a clapping push up.
6. Speed: The ability to minimize the time cycle of a repeated movement.
Speed Goal Suggestion: Aim to shave 30 seconds to 1 minute off your mile time. Our Running Technique & Drills plan can help you with this. Not a runner? You can still get speedy in other movements with HIIT workouts.
7. Coordination: The ability to combine several distinct movement patterns into a singular distinct movements.
Coordination Goal Suggestion: Mastering your own body’s movements is the key to mastering coordination. Aim to perfect bodyweight movements with these Bodeefit Bodyweight Workouts. How do you measure coordination improvements? Crawling exercises require extreme coordination, so routinely test yourself with a 50m crawling exercise such as crab walks or bear crawls, and try to improve your 50m crawl time monthly.
8. Agility: The ability to minimize transition time from one movement pattern to another.
Agility Goal Suggestion: When it comes to agility, burpees are king. Aim to improve your burpee speed, and measure your agility progress by picking a benchmark – say, the time it takes for you to complete 50 burpees – and go from there.
9. Balance: The ability to control the placement of the body’s center of gravity in relation to its support base.
Balance Goal Suggestion: Fortunately this is any easy fitness skill to test: You can learn to handstand, learn to pistol squat, or if you’re up to it, learn to planche.
10. Accuracy: The ability to control movement in a given direction or at a given intensity.
Accuracy Goal Suggestion: This is a fun one. You can practice accuracy with any sport or game that involves catching, throwing, or hitting. As well, improve bodily accuracy with weekly movement progressions for movements such as forward rolls & one-armed handstands from elite gymnast & coach Carl Paoli.