In 2022, I made a commitment to prioritize my health and improve my cardiovascular fitness. My motivation was to get stronger, become leaner, and improve my cholesterol and cardio fitness numbers. With the goal of working out 4 times per week, I set out to increase my VO2 max levels, a measure of the body's ability to use oxygen during exercise. Over the course of the year, I logged an impressive 150 workouts, including 80 strength training sessions, 40 runs and brisk walks, and 30 games of tennis. Compared to 2021, this was almost a 50% increase!
But my fitness journey wasn't without its challenges. Along the way, I faced several hiccups that threatened to derail my progress, including:
My personal trainer and workout partner contracting COVID-19.
A false heart attack scare after an intense workout.
My family contracting COVID-19.
Travel plans that disrupted my training schedule.
Severe back pain that kept me from training for several weeks.
Despite these challenges, I persevered and achieved 75% of my original workout goals. And the hard work paid off – my VO2 max levels which I was tracking as my leading metric increased by a staggering 35%. There were three things in particular I tried which were instrumental in helping me attain this level of success which I had not achieved in past years.
The most paramount idea was partnering with a personal trainer and my brother for my strength training routines. The accountability provided by the trainer and the motivation of working out with a loved one kept me on track despite the occasional slips.
Additionally, I found that keeping track of my workouts using the Workouts and Health apps on my iPhone and iWatch served as a habit tracker that helped maintain my motivation and build a continuous streak. As James Clear writes in his fantastic book Atomic Habits,
Habit trackers provide a simple way to measure progress, stay accountable, and build momentum.
By focusing on the process of building good habits and measuring progress, I was able to stay motivated and continue improving.
Finally, to get in the habit of working out initially, I found that incorporating activities that were more enjoyable, like playing tennis, helped make exercise feel less like a chore.
Overall, my fitness journey in 2022 was a success, marked by hard work and determination. I am committed to continuing to invest in my health and well-being. I am excited to build on this progress in 2023 and keep working towards my fitness goals.
Suhel I love your dedication to improve your health. I have done similar things in 2022, I had very bad colon problems and could not be cured with medication. I cured myself with liquid diet and now quitting alcohol has made me 100% cured. I have also changed my workout routine from riding my bicycle 100 per week to 50 per week and doing more of tennis, golf, gym and hiking. I am also doing intermittent fasting and 72 hr fasting once per month. Keep it up buddy and stay strong.
Congratulations on your progress in 2022 Suhel. What are your 2023 goals?