MISSOULA — As the new year nears, so do resolutions.

For those looking to dedicate themselves to fitness, a Missoula group gets you running or biking every day. No exceptions or you’re out.

MTN met with the founders of Plod and Pedal to learn the purpose behind the project.

After a holiday challenge got them moving, in 2018, coworkers Ryan Mellem and Josh Pierce decided to run outside every single day.

“I’m like, we should try to run 1 mile a day, every day for the entire year. And he’s like, really?” Pierce detailed.

For the first year, they got some other co-workers in on the plan.

“Started talking about it with other people and they’re like, well, I would do that,” noted Pierce.

Everyone anteed up $20 and there was one rule, if you miss a day you lose the chance at the prize pot. “You miss a day, you’re out,” said Pierce.

Five years later, Plod and Pedal is running strong and the person with the most miles takes home the prize.

Mellem explained, “There have been some people that have done one discipline every year since then. We’ve had multiple people that have stayed in it the whole time.”

The rules are: sign up on Plod and Pedal’s website, start on New Year’s Day, run a mile in under 15 minutes, or bike 3 miles outside each day, and if you miss a day then you’re out until the next year.

171 participants started 2024. As of November, the total is down to 105.

“Since 2018, I’ve run outside every single day. At this point, it’s not a decision, it’s just what am I going to put on to do it,” stated Pierce.

For many in the group, some hailing from around the country and some across the world, they feel being able to move is a gift that shouldn’t be wasted.

“You get the body for a certain period of time and it’s nice to use it. We’ve all done things that we never thought were possible before,” offered Mellem.

Plus, the Plod and Pedal founders are passing on the gift of exercise to the next generation.

“So, allowing our 3-year-olds to go for a run with us, and keep it under that 15 minutes, was a huge part. And even to this day, they’re like, have you ran your mile yet?” Pierce told MTN

To learn more about Plod and Pedal or sign up, click here.

If you want some kit to help you hit your fitness goals in the new year, Aldi (of all places) might be the best place to look thanks to its new sports and leisure range.

While I’ve long since stopped being surprised by the contents of its middle aisle, I was impressed by how affordable the products are. There’s an exercise bike for just £79.99, yoga mats for £5.49, and a selection of resistance bands for only £2.49 each, hitting stores from 29 December.

An exercise bike for less than £100 is a rarity, and though I’m yet to test the range, all the hallmarks of a solid product are there – perhaps this is why Aldi has limited purchases to one per customer. The bike has a simple LCD to display basic metrics, a belt-driven 6kg flywheel, a sturdy steel frame and a centralised knob for adjusting the resistance.

But, as a fitness writer, the most exciting inclusion for me is the free weights – you’ll be amazed how much you can do with just a single kettlebell and a few foundational exercises. If you’re looking to exercise at home in the new year, sending your health, fitness and strength levels soaring in the process, I think these should be your first port of call.

From 2 January (these specific items are running a little behind schedule), you can pick up a 6kg or 8kg kettlebell for £7.99, and a 10kg or 12kg kettlebell for £12.99, which is incredibly cheap compared to the competition – Amazon’s 6kg kettlebell costs a around £14, at the time of writing.

Don’t expect a cast iron build for this price. These ‘bells have a plastic body and are filled with sand, but they still have a wide handle for kettlebell swings and an ergonomic shape suitable for explosive exercises like cleans. They’re also priced so reasonably you might consider picking up a few weight options, or an equally weighted pair for more versatility.

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If you’re after a metal finish, you’ll find it in the adjustable dumbbell set, which costs £19.99. Each set comes with a central steel bar, a selection of 2kg and 1kg cast iron weight plates and a couple of spring collars to lock them into place.

Like the kettlebells, it might be worth picking up a pair to widen your training horizons. Then you can adjust the weight of the dumbbells to suit different strength training exercises, helping you build muscle at home. Or, if you want a set weight dumbbell for more dynamic workouts like HIIT classes, you can pick up a 5kg rubber-coated pair for the same price.

The range is available in-store from 29 December. So, if you’re after a bargain, you’ll have to be quick. Then the only challenge is carrying your new weights home.

Two and a half hours of physical exercise per week may be essential for achieving any significant reduction in body weight, a new review of studies has found.

The review, published in the journal JAMA Network Open on Thursday, analysed previously conducted clinical trials probing the effect of exercise on weight loss.

It found that doing about 30 minutes of exercise a week was linked to only a modest reduction in body weight, body fat measures, and waist circumference among adults with obesity.

However, aerobic exercise exceeding 150 minutes per week, at moderate intensity or greater, was more likely to achieve clinically important reductions in weight-loss parameters.

Aerobic exercise is any type of physical activity that raises a person’s heart rate and gets them moving and sweating for a sustained period of time.

Previous studies have shown this type of cardio exercise provides a range of benefits when coupled with a healthy diet, enabling people to think more clearly, and even protect against cognitive decline with age.

Some previous studies have estimated the optimal minimum period of exercise at between 30 and 45 minutes.

As little as 30 minutes of aerobic exercise has been linked to significantly better performance on cognitive quizzes.

One study showed that about 30 minutes of treadmill walking for 10 consecutive days may significantly reduce depression.

But the exact amount of optimal exercise needed for weight loss has been unclear.

Health guidelines suggest that at least 150 minutes a week of aerobic exercise at moderate intensity is key to achieving meaningful weight loss of about 2 to 3kg. Some studies suggest a moderate intensity physical activity of about 225 to 420 minutes per week is required for weight loss of 5 to 7.5 kg.

The new study assessed data from over 100 clinical trials examining the effect of exercise over a duration of at least eight weeks on overweight or obese adults.

Researchers found that 30 minutes of aerobic exercise per week may enable adults who are overweight or have obesity to “slightly reduce” body weight.

However, they found the “greatest, clinically important” improvement from aerobic exercise of over 150 minutes per week.

“Aerobic training at least 150 minutes per week may be needed to achieve important reductions in waist circumference and body fat,” they said in the review.

“Longer durations of aerobic exercise may be associated with more beneficial weight or waist circumference outcomes.”