Get started with your Multi-workout

Get started with your Multi-workout

The more you learn about health and exercise the more you understand that there is more to learn. What works for you might not work for others. Despite this, there are some general tips to get you started with your Multi-workout!

If you want to get in better shape or in any way improve your physical capacity you will get help by using a training diary. There are many ways to plan and monitor your workout and one of them is through our new exercise platform SeaSportal.

The best way to get started is to list some realistic goals, ways to achieve them, and methods to cope with the challenges they create. When you know what awaits you, you are more likely to achieve your goals. So let’s get started!

1. Set your goals!

Write down your overall goals that will motivate you to get started and then keep going. Here are some examples of how you can formulate them:

• I want to get in a good enough condition to do...

• I want to be strong enough to be able to…

• I want to get energy enough to feel…

Try focusing your goals around an active lifestyle and good health rather than being able to lift a specific weight or manage a certain distance. Of course, you can also write down such in-between goals if they motivate you to continue exercising.

2. Find your routines! 

Once you have determined your goals, it is time to find routines that help you achieve them. Here are some examples.

• Find your everyday routine

Write down some things that you can do every day during your days onboard. It could be perform x number of sit-ups, x number of push-ups, x number of squats. See how 10-15 minutes of these daily routines make you feel after a few weeks. How many pushups did you do on the first day compared to the last day?

• Find a training buddy

Is there anyone on board that you exercise together with? If you are at home, try group training workout at your gym.

• Exercise in the morning

Prepare your training clothes during the evening so that you can put them on as soon as you wake up. Doing this, you have already completed the most important part, to get started!

• Have fun

Don't overthink about which exercise is the most effective. Find something that you enjoy doing or that at least feels nice afterwards. If you’re not happy doing your workout, it will get more difficult to keep the long term motivation.

• Reconcile with pleasure

Find an exciting audiobook or podcast. You may only listen to this during your exercise. Maybe it gets you out on more regular walks or a detour on the bicycle?

3. Take advantage of everyday life

Time is never enough. There are only a certain amounts of routines you can manage in a week. The solution? Add everyday hacks to your basic training in order to achieve your goals. Make a list that fits into your everyday life at sea and at home. Here are some examples.

• Always take the stairs.

Walking in stairs is effective training because you place your weight on one leg at a time.

• Sit less

Stand up and move around as often as you can. Set an alarm on the bridge that tells you to get out of the chair. Do some toe-lifting and stretching every hour.

• Leave the car 

It’s good for you and it’s good for the planet. Bring a bicycle on board. Walk when you can. Carrying grocery bags home from the store is an excellent form of exercise. Leave the public transportation a station before your normal stop. A pedometer can help you get creative.

• Hang out on the go

Don’t meet up at the café or at the bar every time. Walk to or from the meeting place or why not take the whole “fika” on-the-go?

• Cleaning

Is it boring to clean the cabin? Turn on the audiobook and let the pedometer cash in on the vacuuming. 

Exercise can be boring or fun but good health is a question about life and death. Your training is an investment and can never be seen as lost time. We hope that you can motivate yourself and others to a more active lifestyle by listing your goals, routines and everyday opportunities! 

After that, just do it!

Read this article in Sjöfolksidrott