A 16-week individual challenge that encourages members and their families to be more active, eat healthier, and help motivate one another!
This challenge will go right up until we kick off the 2022 race season, so we thought, let's bring our competitive spirit fresh into a New Year with fitness to get us into racing shape!
If you're new to working out, your fitness has been inconsistent or just lacking motivation, this challenge is for you!
We are big fans of being competitive around here (it's what makes us racers tick). But we want to be clear that our "Commit to be Fit" fitness challenge is not being launched to lead to weight loss (it could be a side effect, though!). Fitness isn't about a number on the scale; it's about how you feel at the end of the day and how being fit makes you feel better and helps us race more competitively on the track!
Ultimately, at the end of the day, developing a fitness routine adds to your life in so many ways, not just on the track! However, this challenge we hope will significantly improve all of our physical fitness levels contributing to on-track performance, so if that's important to you, and that's the reason your joining, that's cool too! We want to make sure we're all on the same page before we get started, this is about YOU and your fitness, and along the way, we'll hopefully motivate each other to get fit too!
Resarch has shown that regular physical activity not only improves your cardiovascular health, making heart attacks and strokes less likely, but it can also reduce the risk of dementia in those over 65!
Exercise improves mental health by reducing anxiety, depression, negative mood and by improving self-esteem and cognitive function.
Regular exercise can have a profoundly positive impact on depression, anxiety, and ADHD. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood.
Exercising also improves sleep for many people. Specifically, moderate-to-vigorous exercise can increase sleep quality for adults by reducing sleep onset – or the time it takes to fall asleep – and decrease the amount of time they lie awake in bed during the night.
Competitive karting is more physically demanding than you may expect, especially if you've never done it before, so it's wise to start working on your physical endurance now before the season starts! Exercising regularly will help improve your endurance to give you the edge you'll need to be fast in a kart!
Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle the physical demands of karting.
Plenty of research suggests that exercise can change brain function, and this rewiring may be behind the urge to make more heath conscience food choices.
Exercise is helpful for weight loss and maintaining weight loss. Exercise can increase metabolism, or how many calories you burn in a day. It can also help you maintain and increase lean body mass, which also helps increase number of calories you burn each day.
As people exercise, they will notice changes in their body composition. Even though people may not lose weight, they could be adding lean muscle while simultaneously losing fat mass.
People build muscle at different rates depending on their age, sex, and genetics, but muscle development significantly increases if exercise is consistent, challenging and long-term.
Stretching your body to become more supple and flexible offers many physical benefits. Such training allows for easier and deeper movements while building strength and stability. Stretching your muscles and joints also leads to greater range of motion, improved balance, and increased flexibility.
When you are physically active, your heart and lungs work harder to supply the additional oxygen your muscles demand. Just like regular exercise makes your muscles stronger, it also makes your lungs and heart stronger.
Exercising on a regular basis is a great way to improve your self-discipline. It will teach you how to focus on a task at hand, and by doing so you learn how to persevere and accomplish your goals.
As sweat evaporates from your skin, it removes heat from the body, but you also lose body fluid. So, you need to drink fluid during exercise to replace the fluids you lose when you sweat. You'll find that the more water you drink, the more it encourages you to drink more water on a regular basis! Drinking water can improve one's brain health by simply increasing blood flow and oxygen to the brain – which, in turn, improves concentration and cognition (supporting memory function) and helps balance moods and emotions, reducing stress and headaches.
Regular exercise has SO MANY health benefits it's hard to list them all! One thing we know though, is participating in regular exercise will improve your overall health. So what are you waiting for? Get started today!
Did you know that only 30% of individuals make fitness goals in the New Year, and only 8% of them keep them? One of the main reasons people don't make resolutions is because they THINK they have to make dramatic changes that restrict them too much in their daily lives. How many of you have heard the hard-core resolutions like these below?
"I'm going to cut out sugar completely!"
"I'm going to workout every single day!"
"I'm going to quit drinking!"
9 times out of 10, when we make these dramatic life altering resolutions on January 1st that are next to impossible to maintain, we quit as soon as we "break" the resolutions as we soon realize the dramatic changes are not sustainable in our everyday lives. With overall heath in mind, we want to make sure that none of us start this fitness challenge with the WRONG mindset of a dramatic New Years resolution. We're all about healthy mindsets around here that IMPROVE your physical and mental health, not take from it.
We're going to encourage you to adopt 4 Simple Goals.
Make a commitment to exercise. Start Small and set realistic goals. Select a program or workout routine that you enjoy doing! Schedule it in during the week and set up a time that works best with your lifestyle to ensure you set yourself up for success!
Commit to adding just two hours of exercise into your life weekly. This doesn't need to be 2hrs at once, it can be split up into four 30minute sessions, 1hr sessions, or however you decide! It does not even have to be at a traditional gym either. Get outside with the family, walk your dog, play some outdoor sports or exercise at home. We believe by making a realistic goal that it will help you stay on track, and possibly... encourage you to do more along the way!
Starting with a simple nutrition plan can set you up for success. The easiest nutrition plan to start with is simply the 80/20 Nutrition Plan. What is the 80/20 rule for eating? The 80/20 rule is a guide for your everyday diet—make nutritious food choices 80 percent of the time and have a serving of your favorite treat with the other 20 percent. If you have 3 meals and 2 snacks a day, 1 snack a day is your favorite treat.
Click HERE to read more about the 80/20 rule!
Part of the challenge is joining the EDKRA CLUB on the STRAVA App. Strava is a FREE fitness app where you can track your workouts weekly, encourage others with your progress and motivate yourself by accomplishing milestones!
Download the mobile app here: https://www.strava.com/mobile
Sign up free here online : https://www.strava.com/register/free
Sign up and create account.
Once signed up, click the GROUPS button, then click CLUBS.
Search for the EDKRA Club on Strava and request to join!
When you join the EDKRA Club on Strava, all of your workouts will be published on the club page to help motivate, encourage and enter you into the Grand Prize!
You can submit workouts by manually adding activity through the Strava App or by recording them through the app while you go for a walk, run, bike, workout etc!
Remember, you ONLY need to log 2hrs of workouts per week. However, there is a pretty fun Leaderboard in the club page. The leaderboard can be accessed by tapping View Leaderboard under the club's weekly statistics. The leaderboard will feature the top 10 athletes for the week. If you are not ranked in the top 10, you can see your current standing by scrolling below the top 10. This doesn't count towards the prize, just as a motivator to get fit!
All of the links and apps contained in our EDKRA "Commit To Be Fit Challenge" are unpaid and un-affiliated with the club. There are a variety of health and wellness links as well as fitness tracking apps outside of those listed that are equally as suitable for participating in the EDKRA fitness challenge and improving overall heath and wellness.