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How to set fitness goals



If you have decided to improve your fitness, congratulations! Now is the time to set some clear, realistic, positive fitness goals. Consider strongly consulting your doctor first so that you can develop fitness goals that fit your specific health and well-being. From there, write down and revise your short-term and long-term fitness goals so that you have a clear understanding of what you want to achieve and how to achieve it. Celebrate your successes, learn from your shortcomings and get support from your friends along your path to fitness!

[ Edit ] Step

[ Edit ] Setting Healthy and Safe Goals

  1. Consult your physician before setting any important health and health goals. Always talk to your doctor before making any changes in diet, lifestyle or physical activity if you have pre-existing health conditions or are sedentary. It is possible to skip this step if you are in good health and make minor changes, but even in this case you will probably benefit from seeing your doctor. [1]
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    • If you are planning to set an important fitness goal, such as running a marathon, always consult your doctor first, regardless of your health status.
    • When booking a meeting, just say something like: "I would like to set some new fitness goals for myself and could use some guidance."
  2. Work on your emotional well-being before you If you experience excessive stress, anxiety, depression or any other type of emotional anxiety, let your doctor know. Unless they advise otherwise, set yourself up and work towards achievable emotional well-being goals before you start toward your fitness goals. [2]
      Set Fitness Goals Step 2.jpg
    • Treat "emotional fitness" as a primary fitness goal, then allow physical fitness to flow from that starting point. You will have a much better chance of achieving your physical fitness goals about your emotional state. is in a good place.
    • Depending on your situation, your emotional well-being may include things like participating in therapy workouts, start a stress reduction program, fix a strained family relationship or change jobs.
  3. Talk to your doctor about prioritizing other lifestyle goals first. It is good if you are determined to make a wide range of positive lifestyle changes, but you may be overwhelmed if you set too many goals at once. Along with improving your emotional well-being (if needed), your doctor may recommend that you set one or more of the following goals first: [3]
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    • Stop smoking. This is notoriously difficult, and it may be too much to ask you to achieve this while working towards the goals of physical fitness.
    • Stop illegal drug or excessive alcohol abuse. Like quitting smoking, these can be extremely challenging goals that can overwhelm your fitness goals.
    • To improve the quality of your sleep. It may sound less important and less challenging than quitting smoking, drugs or alcohol, but it can actually be very difficult. Even sleeping well is an important companion for physical fitness.
  4. Customize general fitness goals to fit your specific circumstances. Being physically fit means different things to different people, and there is nothing like "one size fits all" fitness goals. Your goals should be designed to fit your needs, which is why your doctor's advice can be so useful. Therefore, do not be surprised or ashamed if your goals are different from general fitness guidelines. [4]
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    • For example, 150 minutes of moderate intensity aerobic exercise is a general goal for adults, your circumstances can make a goal of 100 minutes per week both healthier and more attainable.

[ Edit ] Define your goals

  1. Write a list of 1-3 short-term goals and 1-3 long-term goals. A goal always seems to be more "real" when you put it on paper. Take a few minutes to sit down and print two sets of goals – short-term goals you want to achieve within about 2-4 weeks and long-term goals you want to achieve within 6 months to 2 years. For example: [5]
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    • Short-term goals: I want to walk for 30 minutes after dinner every night; I want to join a yoga course; I want to be able to do 20 push ups.
    • Long-term goals: I want to run a half marathon; I want to beat my personal best in yard swimming from 15 years ago; I want to go hiking with my grandchildren and not hold them back.
  2. Revise and extend your goals to SMART goals. If your goals are very vague, like "I want to get in better shape", you don't know how to achieve them or how to define success. Instead, look over your short and long term lists of goals and make sure they are SMART, which stands for: [6]
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    • S specifically. For example, "I want to run a week" instead of "I want to start running."
    • M easy. For example, "I want to add my maximum bench press."
    • A maintainable. Running a marathon may not be realistic next month, but it may be next year.
    • R elevant. For example, "I want to swim faster than Todd" may not be as fitness focused as "I want to improve my personal best time by 3 seconds."
    • T ime-bound. Set a specific, realistic deadline to achieve each goal whenever possible. Deadlines provide motivation.
  3. List probable obstacles and rate your desire to meet these goals. For each destination you have listed, write down 1 or 2 potential roadblocks. If you can't realistically see yourself overcoming these obstacles, change that goal. Then rate each goal on a scale of 1 to 10, where 10 is your maximum desire to achieve. Consider revising or eliminating any goal that is not at least a 7 on your wish. [7]
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    • If you know that you simply do not have the time or resources to become a capable cross country skier this winter, for example, you just set yourself up to fail by keeping it as a goal. Maybe it makes more sense that "I will try cross-country skiing this winter".
  4. Go back and adjust your goals as needed at least once a month. Go over all your goals when you reach one of them, or at least once a month. Remove the ones you have achieved or that are no longer possible and replace them with new ones. Edit other existing goals as needed if your circumstances have changed. [8]
      Set Fitness Goals Step 8.jpg
    • When you start setting and reaching fitness goals, keep going! Set new and different goals that are both SMART and adapted to your changed life.

[ Edit ] Achieve general adult fitness goals

  1. Do not sit down for more than 30 minutes at a time. The general guide is to simply move around more and sit less, but setting a more specific goal makes it easier to track your progress. After 30 minutes of sitting, get up and walk around or stretch for 1-2 minutes. After another 30 minutes, extend your "stand up" time to 3-5 minutes. Repeat the process if necessary. [9]
      Set Fitness Goals Step 9.jpg
    • Consider setting a timer on your phone to remind you to get up.
    • If you get up and move more often, the better! For example, if you watch a sports event on TV, get up and move during each commercial break.
  2. Do 150+ minutes of moderate (or 75+ minutes of powerful) exercise each week. During moderate intensity workouts, you should be able to talk but breathe enough forcefully that you cannot easily have a conversation and cannot sing a song. During intense intensity workouts, you should breathe vigorously enough to simply speak is a challenge. [10]
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    • Aim for 150-300 minutes of moderate workouts, 75-150 minutes of vigorous workouts, or a combination of both. For example, 100 minutes of moderate workouts and 25 minutes of vigorous workouts correspond to 150 minutes of moderate workouts or 75 minutes of vigorous workouts.
    • Rapid testing is usually considered with a measure of intensity, while cycling at a rapid pace is usually considered vigorous exercise.
    • This is the general week for aerobic exercise for healthy adults. Contact your doctor first if you are not sure that you fit into this category.
  3. Work out all major muscle groups with strength training 2+ times a week. Use free weights, weight machines and / or exercise bands to provide resistance when working all of your large muscle groups. A complete workout for strength training should usually take 30-60 minutes. [11]
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    • If you are new to strength training, work with a physical therapist or fitness trainer so you can do the right exercises with the right technique.
    • As with aerobic exercise, consult your doctor first if you are not sure that you qualify as an "average healthy adult."
    • Strength training can cause muscle sores afterwards, but it should not cause pain either during or after exercise. Contact your doctor if you experience pain.
  4. Adjust your goals based on your age, health status and other factors. Fitness goals should always be individualized, so there is a good chance that these general goals will not suit you. Your smartest option is to work with your doctor to determine appropriate fitness goals for your circumstances. [12]
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    • As an older adult, for example, you may have a lower aerobic exercise goal and may be recommended to do specific exercises that improve balance.
    • Or if you are pregnant, you may (or may not) advise you to avoid vigorous aerobic exercise.
    • Whatever your situation, physical inactivity should be reduced whenever possible.

[ Edit ] Staying Motivated

  1. Set your own goals instead of mimicking the goals of others. It's okay to be inspired by other people's fitness goals or be motivated by them. But does not feel like you need to copy or complement anyone else. What is right for them may not be right for you, so focus on setting goals that are right for you and that can be achieved by you. [13]
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    • Don't worry about trying to keep up with people at the gym or the gym who likes to brag about their goals and accomplishments. Similarly, be careful when on social media – people are known to exaggerate!
    • You only set yourself up for failure if you try to achieve or exceed someone else's goal.
  2. Tell supportive friends about your goals so they can help you. Choose the most supportive people in your life and let them know about your new fitness goals. Positive encouragement is always welcome when you set a new fitness challenge for yourself. It also provides a little extra motivation when people other than yourself know your goals. [14]
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    • Celebrate your success with your friends and seek support when you fall short. You will be amazed at how useful a friendly boost can be!
    • Don't feel guilty for telling naysayers, critics and pessimists in your life.
  3. Accept failures as natural and keep moving forward. If you easily reach all fitness goals, your goals are not challenging enough. You should come up sometimes, and that's okay. Revise your goal if needed and devote yourself to achieving it again. [15]
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    • Learn from your lack of success and use it to help you succeed next time. For example, if you were unable to run in the community 5k race due to rail splits, make adjustments to your workout and equipment before the next opportunity.
  4. Reward yourself appropriately every time you reach a goal. Reaching a fitness goal is a big thing! You have taken a positive step towards a healthier and happier life, and it should be celebrated. Give yourself a pat on the back and a nice little reward, and get back to work on your next fitness goal! [16]
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    • Customize your reward to suit you. You can go out for ice cream, treat yourself to a movie or go on a day trip with your family.

[ Edit ] References

  1. [1945 https://www.heart.org/en/healthy-living/fitness/staying-motivated/set-your-fitness -goals Chapter19659081vard 1945 https://www.aafp.org/patient-care/public-health /fitness-obesity/tips.htmlebrit19659082vard↑ https://www.aafp.org/patient-care/ public-health / fitness-obesity / tips.html
  2. https://www.heart.org/en/healthy-living/fitness/staying-motivated/set-your-fitness-goals Chapter19659084vard ↑ https://go4life.nia.nih.gov/how-to-set -your-fitness-goals /
  3. [1945 https://www.acefitness.org/education-and-resources/lifestyle / blog / 6763 / smart-goal-setting-guide
  4. http://honestbodyfitness.com/warrior-mind/fitness-goal-setting/vud19659087??↑ https://go4life. nia.nih.gov/how-to-set-your-fitness-goals/ [19659088][1945 https://health.gov/paguidelines/seco nd-edition / pdf / Physical_Activit y_Guidelines_2nd_edition.pdf
  5. https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf
  6. ↑ [19459047g/Guideline/SecondEdition/pdf/Physicalhttps://healthgov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_editionpdf
  7. http: 194590 com / warrior-mind / fitness-goal-setting /
  8. [1945 https: // www. mensjournal.com/health-fitness/back-to-basics-establing-your-goals/
  9. [1945 https://www.aafp.org/patient-care/public-health/fitness-obesity/tips .html
  10. https://www.aafp.org/patient-care/public- health / fitness obesity / tips.html

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