Fitness Goals

Fitness Goals

Fitness Goals

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  • 6 Answers
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    A , Fitness, answered

    Reaching your exercise goals is about commitment and determination as much as being an active and accountable participant. Take some time to clearly define the "why" behind what you're doing and create a plan you can stick to as fitness is a lifestyle not a short term effort. 

    I find that setting S.M.A.R.T. goals can give you the best chance at success.  Here's what I'm talking about:

    S specific: Decide what it is you want to do and go after it, but be specific. "I want to live a healthier life" rather than "I need to lose 22 lbs" Think big picture here.

    M measurable: Set goals that you can measure along the way and don't forget to celebrate each success along the way!

    A achievable: Your goals must be achievable. That doesn't mean you can't reach or stretch yourself, but you want to be able to do what you set out to do. This builds confidence and increases your chances of long-term success.

    R realistic: It's easier said than done but keeping goals in check is very important. When we get started with anything, we're usually quite motivated and can bite off more than we can chew. Be realistic and you may find yourself exceeding the goals you set for yourself.

    T timely: Place timelines on your goals. It's not a great idea to leave things open-ended. Doing so gives you a way out or an opportunity to slip away from accountability. Set milestones like you would for business and you'll hit them!

    Once your head is in the game, your body will quickly follow and you'll reach your exercise goals and live a healthier life!

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  • 4 Answers
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    Perhaps you can best answer this question with a few simpler, more direct questions. For example, please consider some of the following questions:

    • What goals are important to you? This is personal, so you have to decide for yourself, what is important to you? Some examples can be but not limited to, losing weight, gaining strength, relieving stress, toning up, better sports performance, better check up report from your doctor, or simply going through your daily activities with greater ease.
    • WHY are they important to you? Nothing will keep you more focused on achieving your goal than constantly reminding yourself WHY you are working towards this goal.
    • How will you feel if you achieve your goal? How will you feel if you don’t?
    • What does your doctor think? Always consult your doctor before embarking on a fitness program. Get a checkup and his/her feedback on what you can do to improve.
    • Can these goals be achieved on your own? Do you require guidance, assistance, support or more knowledge on how you will achieve this goal?
    • What one action could you start off with that would have the greatest impact on your overall health, fitness, and mental well-being?

    Sometimes we don’t have all the answers and that’s okay. Just ask better questions!

    Good Luck!

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  • 2 Answers
    A
    A , Fitness, answered
    When you picture your fitness successes, you are better able to achieve them because they become vivid and attainable. Go ahead, sit back and picture yourself as you want to be. Are you running in the park with your kids, dancing in that little black dress, or looking muscular and chiseled, posing in front of a mirror? Visualization is a powerful tool used by athletes and therapists alike. The best athletes in the world take time to visualize their performances. Top professionals like Steve Nash and Tiger Woods visualize making plays or hitting winning shots over and over again. This helps them prepare for game-time stresses, opportunities, and challenges that they may encounter during the course of competition. Mental imagery has also worked to help individuals quit smoking or overcome stressful and fearful situations. By seeing yourself controlling your urges or defeating fearful situations, you can safely defeat obstacles. For instance, salespeople often use visualization to help them control their fear of rejection. By "seeing" themselves bounce back from a disinterested potential buyer, they feel less threatened by the rejection, increasing their ability to overcome their fear and better handle objections in the future.

    Psychologists say that visualization can increase performance and adherence to a goal by transferring mental practice to physical practice. Current research has shown that visualization creates an impression on the brain that simulates actual physical practice. While physical practice is still the best (i.e., if you want to get fit, you still need to eat better and work out), mental practice is better than nothing at all. In essence, training the brain helps to train the body.
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  • 7 Answers
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    A , Physical Medicine & Rehabilitation, answered

    By now you realize the importance of setting SMART goals.  However, here is something you can add to the mix.  Ask yourself:

    • On a scale of 1-10 how ready am I to commit to my goal?  1 is not ready and 10 is really ready.
    • On a scale of 1-10 how confident am I that I can achieve this goal.  1 is not confident and 10 is confident.

    It's important to remember that goals can be thinking goals or they can be action goals.  As has been already mentioned behavior change is a big deal and your personal goal may be only to think about what is involved in making the behavior change.

    Whatever the goals, make sure you ready to take them on and confident that you can achieve it and you will do well.

    All the best!

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  • 1 Answer
    A
    A , Fitness, answered
    Think short-term, mid-term, and long-term. Set fitness goals you can achieve tomorrow and in three months. Giving yourself a chance to reach short-term goals will help you move more confidently toward the long-term ones. For instance, if in a year you want to participate in a triathlon, create short-term monthly goals on the distances you want to run, swim, and bike as you gear up for the event. Giving yourself a time-frame also increases the importance of the goal. If you want to look great for a high-school reunion in five months, chances are you are going to focus on what you need to accomplish each month to be ready for the big reveal at the reunion.
  • 2 Answers
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    Accomplishing your goals the first time you try depends on two critical things. Success in fitness and life in general, is based upon your personal commitment level to the goal and availability to the necessary resources. If you decide you want to lose 15 pounds because your doctor suggested you do so, and necessarily for any other reason, your commitment level to the goal might be lacking. Lacking commitment means when the road to results gets tough, you will be less likely to persevere and keep moving in the right direction. If you decide you want to lose 15 pounds because you want to look your best at high school reunion on a cruise, then you may have higher commitment levels because the motivation came from within.

    As it relates to resources, you can have the greatest commitment level in the world, but if you do not know how to get to your goals, there will be a problem. If you are bound and determined to lose 15 pounds, but have no idea how to eat right, exercise, or track your progress, you are leaving your success up to chance. Let’s face it, accomplishing goals on a first attempt is about as ideal as it gets. In order to do this, arm yourself with the education, tools, and commitment levels necessary to get you where you want to go.
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  • 1 Answer
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    A , Physical Therapy, answered
    To achieve a fitness goal, understand why you shouldn't make a change. That's right. Until you grasp why you're sticking like a burr to old habits and routines, it may be hard to muster enough energy and will to take a hard left toward change. Unhealthy behaviors like overeating and smoking have immediate, pleasurable payoffs as well as costs. So when you're considering a change, take time to think it through. You boost your chance of success when the balance of pluses and minuses tips enough to make adopting a new behavior more attractive than standing in place. Engaging in enjoyable aspects of an unhealthy behavior, without the behavior itself, helps too. For example, if you enjoy taking a break while having a smoke, take the break and enjoy it, but find healthier ways to do so. Otherwise, you're working against a headwind and are less likely to experience lasting success.
  • 4 Answers
    A
    A , Fitness, answered
    Numerous studies conducted in the field of success psychology have shown that individuals who set goals have a far better chance of achieving them than those who do not. Think about it. Even our simplest daily tasks revolve around setting goals. For instance, the weekend is a few days away and you have guests coming to visit. You jot down a quick list of things to do before your guests arrive. These are your goals. The list serves as a reminder of what your goals are and helps you organize your thoughts and strategize about how to get them done. Next, you begin to perform tasks on the list and you systematically cross off the items that you have accomplished on the list, feeling a sense of achievement. Apply this to your fitness goals. It should come as no surprise that when you can define your fitness goals, you have a greater chance of achieving them, just like your to-do list.

    As Stephen Kraus writes in his book, Psychological Foundations of Success, goal setting provides increased performance due to three factors:
    • Direction: Goals direct action. They channel and focus effort in the direction chosen by the goal setter. As a result, they are empowering tools, enabling people to steer their lives in the direction of their choosing.
    • Motivation: Goals stretch and push, resulting in greater effort and persistence. Goals clarify and make concrete your desired ends. Being aware of the gap between where you are now and where you want to be creates motivation to close that gap.
    • Strategy refinement: After setting challenging goals, people think longer and more creatively about how to accomplish them and how to measure progress toward them.
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  • 1 Answer
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     The body does not take off fat from one specific region of the body at any one time; this concept is known as spot reduction and has not been known to occur in research. Your body loses body fat from all over the body in a generally even pattern. To lose fat around your waist and thighs you must lose total body fat. To do this combine resistance training and aerobic training with dietary changes to lose weight and excessive body fat.
  • 8 Answers
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    To improve your fitness levels it's recommended you perform 20-60 minutes of cardio exercise at an intensity 60-90% maximal heart rate (220-age = maximal heart rate), 3-5 days a week. Work on building a strong and solid cardio foundaton first by performing 30-60 mins of cardio exercise at 60-75% maximal heart rate. When you can do this and maintain a steady heart rate regularly, then work toward increasing the intensity of your workouts by adding interval training into your cardio workout plan.
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