75 Hard: A fitness challenge for all seasons

START ANYTIME BUT STAY CONSISTENT

Recently, Indian actress and television presenter Mandira Bedi showcased how her 75 Hard challenge was coming along, on Instagram. Like her, there are many fitness enthusiasts taking up this challenge. While some succeed in being consistent, some find it so tough, they give up mid-way. Participants of the challenge have shared their experiences on social media.

One X user wrote, “I’m 54 days into 75 Hard & there are 21 days left to go. Such a major challenge & I’m glad I stayed committed even on the days I genuinely didn’t want to,” while another user wrote, “I started the 75 Hard challenge on Monday and I’m already failing. ”

According to Dr Manan Vora, an orthopaedic surgeon and sports medicine expert, “The challenge can be taken at any time of the year. Such challenges mainly target those who are keen on making fitness their New Year resolution. However, health and fitness should be a lifestyle change, not just a New Year’s resolution. ” Similarly, Dr Vipul Lunawat, a fitness expert opines, “You can start any time of the year. The challenge only states that once you start, you have to stay consistent for 75 days from the date you begin. ”

SHOULD YOU TRY OUT THE CHALLENGE?

Fitness challenges are great, but experts stress making exercise a lifestyle, not a trend. Prathamesh Ghule, a fitness coach says, “Fitness isn’t about following a trend that goes viral on social media, it’s about a lifestyle choice which one should practice on a daily basis. ” He suggests seeking guidance and training from a certified professional.

WHAT IS THE 75 HARD FITNESS CHALLENGE

• Working out twice a day for 45 minutes — one of them outdoors
• Following a healthy diet
• Drinking three litres of water
• Reading 10 pages of nonfiction book daily
• Taking a picture of yourself for 75 days to track your progress

YOU CAN MODIFY THE CHALLENGE

75 Medium

● Follow a healthy diet (with occasional indulgences and
moderate alcohol consumption)
● Exercise once, daily, for 45 minutes
● Drink three litres of water daily
● Read 10 pages of a self-development book
● Take a progress photo every day 75 Soft
● Eat a generally healthy diet (with occasional indulgences and social drinking)
● Exercise for 30-45 minutes daily (including low-intensity workouts)
● Drink three litres of water every day
● Read 10 pages of a book 75 Medium
● Follow a healthy diet (with occasional indulgences and moderate alcohol consumption)
● Exercise once, daily, for 45 minutes
● Drink three litres of water daily
● Read 10 pages of a self-development book
● Take a progress photo every day

75 Soft

● Eat a generally healthy diet (with occasional indulgences and social drinking)
● Exercise for 30-45 minutes daily (including low-intensity workouts)
● Drink three litres of water every day
● Read 10 pages of a book

EFFECTIVENESS OF THE CHALLENGE

The challenge can make you mentally, physically and emotionally fit.
According to Dr Lunawat, “It can transform you into a completely new person and be especially beneficial for those who have an unhealthy, and physically inactive lifestyle. ” Dr Vora, too, sees the challenge as effective for quick results. He says, “The real deal, however, is to sustain these habits once the challenge ends. ”

HEALTH RISKS & PRECAUTIONS

● Rigorous and unsupervised workouts can cause sports injuries and workout fatigue
●The challenge leaves no time for the human body to rest and recover causing weakness and dehydration
● For those taking up the challenge, let your body adjust first, then gradually increase the intensity of it each week
● Ensure a minimum of seven hours of sound sleep