Hours challenges are great as they are very easy for you to set exactly how many hours of exercise you want to achieve in 365 days.
All you have to do is simply set the amount of hours you want to achieve in 365 days and what activities you want to do for them and off you go!
How do I set my hours challenge?
- Decide on what sports you wish to make up your hours with.
- Work out on average how many hours you want to spend doing those activities per week, that will be challenging for you to achieve each week.
- Multiply that by 52 weeks and there you have it, your hours challenge total!
What activities can I do?
Whatever you like as long as it can be measured in time.
Some people want to set a pure running challenge, others a cycling one as those are the sports they are into. Some people want to use multiple sports in their challenge so they have chosen to set a hours target to be achieved by both exercising and playing & training for a particular sport so they have a variation in their activity.
The choice is yours so if you want to use one activity for all your hours great, but if you want to set a combined, walking, running, working out, circuits, cycling, rowing, football, rugby, tennis, squash, badminton,hopping, skipping or jumping challenge that’s completely up to you!
What if I need to take time off for holidays etc?
Your hours are for the whole 365 days so if you need to take a week off for holiday etc then you can always catch up. You are also not tied to certain days so you can make your hours when and however you like.
How do I keep on top of and track my hours?
Most people try to stick to the weekly average they need to cover to hit their 365 challenge target so track your time and use that as a guide to make sure you don’t get too far behind your weekly average as otherwise you could leave yourself a lot of time to make up at a later date.
To track them why not use one of the many exercise tracking apps for your smartphone. We have put together a handy guide to the most popular ones HERE to help you out in deciding.
What if you get injured?
You can obviously make up the time at a later date but also consider other forms of exercise like cycling or rowing so that you can utilise other muscle groups while resting and healing other ones.
You may have said that you want to run all your hours but be sensible and substitute running for riding to help your body rest and heal.
If you want to be really accurate, just work out how many calories you burn per hour riding or rowing etc compared to running and equate the hours from your substitute activity back to calculate how many running hours you would have done for the same effort!
Indoor and Outdoor Hours
There are no rules to say that you have to do your hours outside so why not make use of your local gym or leisure centre and use the running, cycling, rowing and cross training machines to cover your hours. Your challenge could be predominantly inside based by saying you want to do circuits and work out for 4 hours a week and thats absolutely fine.
What if I made my challenge too easy or too hard?
Well of course you can resubmit your challenge to something more suitable just make sure that it is right for you and you are changing it for the right reasons.
To help you see how an hours challenge can work here is the the second 365 challenge that was taken on.
It was to do 365 hours of exercise in 365 days.
Easy maths of 1 hour a day every day to be covered either running or playing sports so he played or went to football training 2 days a week for roughly 1.5 hours each time and therefore had to run for 4 hours a week.
When he wasn’t playing football then he substituted it for playing racquet sports or extra running.
As you can see the challenge is completely adaptable and enables you to work with it in your life and can also push you to really surprise yourself!
A few things to remember though!
1) It’s supposed to be fun so don’t put too much pressure on yourself.
2) Exercise Safe, so if its dark outside consider where you are exercising to ensure its safe, use the gym as an alternative in winter when its night time!
3) Exercise Sensible, don’t exercise if you are injured and make sure you rest until you are healthy again.
4) Make sure that you consult your doctor before taking on an exercise related challenge!
If you are unsure of anything or have any questions please just email us at email@example.com and we will help you out!