If you are still looking for motivation to kickstart your fitness journey, here’s some inspiration from actor Sameera Reddy, who has resolved to make a lifestyle change this year after putting on weight. “90kg & 43-37.5-44 there I said it! My measurements of January 1, 2025. I woke up this year feeling like crap. I don’t know where and when I let go last year! So I’m going in for a lifestyle change this year. 2025 is going to be a challenge but with determination, nutrition, weight training, yoga and faith I’ll get there,” Reddy wrote on Instagram.
In a video showing snippets from her gym sessions, she requested her followers for support, “This will be raw, hardcore, majorly motivational fitness journey. Let’s do this”.
As we wish her luck, here’s a guide for those planning to get their fitness groove on.
A multifaceted approach involving both physical and mental aspects is essential to enhance endurance levels. According to fitness expert Garima Goyal, adopting a structured training regimen, proper nutrition, adequate rest, and mental resilience strategies can significantly contribute to your journey.
Structured regimen – Begin with a well-rounded training program that encompasses cardiovascular exercises, strength training, and flexibility workouts. Gradually increase the intensity and duration of your sessions, incorporating high-intensity interval training (HIIT) to boost cardiovascular endurance. Consistency is paramount for long-term progress.
Nutrition – Maintain a balanced diet rich in complex carbohydrates, lean proteins, and healthy fats. Carbohydrates serve as a primary energy source for endurance activities, and ensuring sufficient glycogen stores is essential. Experiment with fueling strategies during extended workouts and stay adequately hydrated to optimize performance.
Rest and recovery – Avoid overtraining by incorporating rest days into your training schedule. Prioritize quality sleep, as it plays a crucial role in muscle repair and overall recovery.
Story continues below this ad
Develop mental resilience – Cultivate a positive mindset and mental toughness to overcome challenges during workouts. Visualization techniques can mentally prepare you for longer, more demanding exercises. Practice mindfulness or meditation to stay focused and maintain composure during endurance activities, enhancing your overall mental resilience.
It’s essential to be consistent (Photo: Getty Images/Thinkstock)
Embrace cross-training – Introduce variety into your workout routine by engaging in different activities like swimming, cycling, or cross-country skiing. Cross-training targets various muscle groups, reduces monotony, and helps prevent overuse injuries associated with repetitive motions.
Invest in proper gear – Ensure you have the right equipment, including supportive footwear and comfortable clothing. Ill-fitting gear can lead to discomfort and increase the risk of injuries. Prioritize equipment that enhances your performance and minimises the risk of physical strain.
Monitor performance metrics – Regularly track your progress by monitoring performance metrics such as distance, pace, and heart rate. Analysing this data allows you to make informed adjustments to your training plan, identifying areas for improvement and celebrating milestones achieved along the way.
Story continues below this ad
Progressive cardiovascular training – Within your structured training program, progressively challenge your cardiovascular system. Gradually increase the duration and intensity of aerobic exercises like running, cycling, or rowing. Include interval training to push your limits and improve your body’s ability to sustain effort over extended periods.
Strength training – Integrate strength training exercises to enhance muscular endurance. Focus on compound movements that engage multiple muscle groups, such as squats, lunges, and deadlifts. Building strength in key areas contributes to better overall performance and helps prevent fatigue during prolonged activities.
Support systems – Build a support system, whether it’s through training partners, online communities, or professional guidance. Surrounding yourself with like-minded individuals or seeking expert advice creates a positive environment that fosters motivation, accountability, and shared experiences.
Long-term mindset – Embrace a long-term mindset towards endurance improvement. Understand that building lasting endurance takes time and consistent effort. Avoid shortcuts, prioritise sustainable habits, and view setbacks as learning opportunities, maintaining a resilient and optimistic perspective throughout your fitness journey.
Story continues below this ad
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.