As the New Year ushers in resolutions, gym attendance spikes, grocery store diet sections empty out, and fitness enthusiasts embark on transformative challenges. One such regimen gaining popularity is the 75 Hard Challenge, introduced by Andy Frisella in 2019, now viral on platforms like TikTok. Despite its emphasis on mental toughness, experts caution that its intensity may not be suitable for everyone.
The 75 Hard Challenge demands participants to commit to six daily tasks for 75 consecutive days:
- Two 45-minute workouts, one of which must be outdoors.
- Adhering to a chosen diet without any cheating.
- Reading 10 pages of a self-help or educational book.
- Consuming a gallon of water.
- Taking a daily progress picture.
Before diving into such a rigorous routine, experts, including Brei Hummer-Bair, a clinical exercise physiologist and human resource technologist at Penn State College of Medicine, emphasize consulting with a healthcare professional. Hummer-Bair suggests that before commencing any new exercise plan, individuals should ensure their health is suitable for such challenges.
While acknowledging the positive aspects of 75 Hard, Hummer-Bair highlights its potential drawbacks, particularly the demanding two 45-minute workouts per day without built-in rest days. According to her, such intensity may not be realistic for many individuals, and continuous daily workouts for 75 days may strain the body unnecessarily.
Moreover, Hummer-Bair raises concerns about the strict diet component, noting that fad diets often lead to short-term success but are unsustainable in the long run. She advocates for a more realistic and sustainable approach to health and fitness.
Offering an alternative perspective, Hummer-Bair introduces a milder option known as 75 Soft, touted as a “beginner-friendly” version of 75 Hard. This alternative proposes:
- Incorporating healthy foods into the diet and limiting alcohol consumption to social occasions.
- Reducing the number of daily workouts to one 45-minute session, with one day per week dedicated to active recovery.
- Consuming three liters of water daily.
- Reading 10 pages of any book each day.
Hummer-Bair believes that the 75 Soft program is more realistic for a broader audience, allowing for healthier habits to develop gradually. By lowering the intensity, individuals can increase their chances of sustaining long-term changes.
In conclusion, while the 75 Hard Challenge may be an inspiring endeavor for some, experts suggest considering individual health and fitness levels before embarking on such intense regimens. The 75 Soft alternative offers a more manageable approach, encouraging individuals to make sustainable choices and develop lasting habits for improved overall health.
