ManUp Challenges
Physical activity challenges Healthy eating challenges Frequently Asked Questions Physical Activity Tips Healthy Eating Tips
Physical activity challenges
How can ManUp help YOU be more active?
Did you know that ManUp is the FIRST online healthy eating and physical activity program that was specifically built for blokes like you? No other program exclusively focuses on men anywhere in the world. We have designed a heap of activity challenges to help you ManUp, AND you can also challenge your mates to be part of it too! If you successfully finish one or more of our challenges you will be well on your way to achieving an active and healthy lifestyle. We will give you all the information needed to get going, so that you can reach your goals without hurting yourself in the process. We want you to ManUp not stuff up!
You can choose a challenge from 6 physical activities – walking, cycling, swimming, running, sport & recreation, and strengthening which vary in intensity from LIGHT STRENGTH (complete in 3 weeks), MID STRENGTH (complete in 6 weeks) to FULL STRENGTH (complete in 12 weeks). You can choose as many activity challenges as you like, but if you aren’t used to doing a lot of physical activity it’s best to start with only one or two light strength challenges and build up to the full strength challenges.
The challenges are designed to be completed over a number of weeks, for example a mid strength cycling challenge requires you to cycle for 2 hours or 50km per week for 6 weeks (which would accumulate to 12 hours or 300km in 6 weeks). How you perform this challenge is up to you. You may decide to cycle for 20 minutes, 6 days per week, or cycle for two hours once a week, it’s really up to you. Also, if you fall behind in one week, you can make up for it in the next week and still reach your goal of cycling 12 hours or 300km in 6 weeks.
In order to add a challenge you will first need to register for the ManUp project and log in to the website. You will be able to add a challenge from your profile page so sign up, register, pick your challenge/s and start logging your activities now!
|
Activity |
Light Strength |
Mid Strength |
Full strength |
|
Walking |
90min (1.5hrs)/week.
Challenge: Accumulate 4.5 hours of walking or 150,000 steps in 3 weeks. |
150min (2.5hrs)/week.
Challenge: Accumulate 15 hours of walking or 420,000 steps in 6 weeks. |
210min (3.5 hrs)/week.
Challenge: Accumulate 42 hours of walking or 1,000,000 steps in 12 weeks. |
|
Cycling |
60 mins (1 hr)/25 km per week.
Challenge: Accumulate 3 hours or 75km of cycling in 3 weeks. |
120 mins (2 hrs)/week. Approx 50 km per week.
Challenge: Accumualte 12 hours or 300km of cycling in 6 weeks. |
240 mins (4 hrs)/week. Approx 100km per week.
Challenge: Accumulate 48 hours or 1,200km of cycling in 12 weeks. |
|
Swimming |
30 mins (0.5 hrs)/week. Approx 1 km per week.
Challenge: Accumulate 90 mins or 3km of swimming in 3 weeks. |
60 mins (1 hr)/week. Approx 2 km per week.
Challenge: Accumulate 6 hours or 12km of swimming in 6 weeks. |
90 mins (1.5 hrs)/week. Approx 3km per week.
Challenge: Accumulate 18 hours or 36km of swimming in 12 weeks. |
|
Running |
30 mins (0.5 hrs)/ week. Approx 5 km per week.
Challenge: Accumulate 90 mins or 15km of running in 3 weeks. |
60 mins (1 hr)/week. Approx 10 km per week.
Challenge: Accumulate 6 hours or 60km of running in 6 weeks. |
120 mins (2 hrs)/week.
Challenge: Accumulate 24 hours or 240km of running in 12 weeks. |
|
Sport & Recreation |
30 mins (0.5 hrs)/week.
Challenge: Accumulate 90 minutes of activity in 3 weeks. |
60 mins (1 hr)/week.
Challenge: Accumulate 6 hours of activity in 6 weeks. |
90 mins (1.5 hrs)/week.
Challenge: Accumulate 18 hours of activity in 12 weeks. |
| Strengthening |
Set 8 exercises. 1 x set (10 reps). 2 x per week. Challenge: Accumulate 480 reps/lifts in 3 weeks. |
Set 8 exercises. 2 x set (10 reps). 2 x per week. Challenge: Accumulate 1,920 reps/lifts in 6 weeks. |
Set 8 exercises. 3 x set (10 reps). 2 x per week. Challenge: Accumulate 5,760 reps/lifts in 12 weeks. |
