Fitness Goals

Fitness Goals

Fitness Goals

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  • 9 Answers
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    To set a specific goal it is a good idea to know where you’ve been, where you are at, and where you’re going. You need to know your starting point so you can measure your progress. Setting goals is a powerful way to discover your strengths. Setting S.M.A.R.T. goals and putting them in writing will help you keep your focus.  Share your goals with others, ask for support and encouragement and keep your goals where you can see them daily.

    S-specific- Be very clear about what you want to accomplish.

    M measureable- Set a goal that you can compare to when you started such as body weight, BMI, measurements, how much weight can you lift, running/walking speed.

    A-attainable- choose a goal that has identifiable steps to take. It should challenge you but be achievable

    R-realistic- be sure to set a goal within possibility (lose six pounds in a month)

    T-timely- set a target date for short term and long term goals

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  • 1 Answer
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    A , Cardiology (Cardiovascular Disease), answered
    When muscles lose volume, which can occur as a result of a sedentary lifestyle and as we age, you also lose calorie-burning power. The more muscle you have, the greater and more efficient your metabolism. The less muscle you have, the more your metabolism may take a hit. Take advantage of an exercise resistance band, especially because it’s portable, so you can work out at home or at the office in just minutes. The muscles of your shoulders and pelvis are some of the most massive and metabolically active muscles in the body, excellent for strength training to boost metabolism.

    To build up shoulder muscles, try this exercise. Step on an exercise band. Extend one arm straight out to your side at a 90-degree angle. Try to do this 10 times for 5 seconds on each side. Switch arms.
    This content originally appeared on doctoroz.com
  • 2 Answers
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    A , Fitness, answered

    Start by putting together a realistic strategy that will enable you to reach your goals. Determine what will be realistic for you to accomplish. Can you exercise two days per week? Can you make time to prepare your own meals everyday? Create a plan to accomplish your goals and include who and what you will need to succeed. For instance, list how many days per week you can commit to physical exercise, what types of physical activities you enjoy, and what you will need to perform those activities. Once you have done that, make a daily, weekly, and monthly plan that includes those activities you listed and the time allotment to participate in them on that given day.

    Understand that every strategy will have setbacks. Sometimes a road block is unavoidable. But how do you limit your obstacles? One method is to stop making promises you can't keep. Be realistic about your strategy to get fit and accomplish your goals. If your schedule doesn't permit you to make it to the gym every day, then don't tell yourself you will. Instead, tell yourself that you will walk the stairs instead of using the elevator at work, or schedule a ten-minute walk during lunchtime. Make commitments to yourself that you can keep.

    The best fitness strategy is one that fits into your lifestyle. If you are not a runner, don't take up the activity to accomplish your goals. If you like to run, then great, go ahead; but if you hate running, don't bother telling yourself you are going to run every day. Chances are you won't keep it up. The same goes for controlling your diet. If rice cakes are not your idea of a delightful snack, then why include them in your eating plan? You won't stick with something if you don't find some enjoyment in it. Many people may find that they don't like lifting weights or going to the gym. Does that mean they won't be able to accomplish their goals? No. They may have to maneuver their fitness strategy a bit to find an activity that will help them accomplish their goals, but chances are, when they find what works for them, they'll stick to it.

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  • 1 Answer
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    A , Fitness, answered
    Smaller fitness goals aren't necessarily better; they are simply easier to attain, and you begin to gain confidence from reaching them. If your goals are set for too long in duration, you may lose track of them or they may seem too daunting. Small, short goals help you gain a sense of accomplishment and often inspire you to keep going when times are tough!
  • 4 Answers
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    A , Internal Medicine, answered
    Absolutely!  There may be tablets on the market these days, but they are definitely not made of stone.  Changing your goals is all right if you’ve examined them and realized they’re a little too hefty to start with or they were way too easy.  As long as you are changing these goals to ensure that you stick with them, go for it.  Just don’t change ‘em every time you get stuck or feel defeated.
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  • 4 Answers
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    Progress is a line through a list. This was the quote above my 12th grade English teacher's board and has worked for me, personally, and with my clients, throughout my fitness journey.

    Make your list, make it realistic, and start checking the boxes as you make progress. You will see great results and will stay motivated to stay with the program. 

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  • 1 Answer
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    A , Physical Therapy, answered
    To achieve a fitness goal, learn from the past. Any time you fail to make a change, consider it a step toward your goal. Why? Because each sincere attempt represents a lesson learned. When you hit a snag, take a moment to think about what did and didn't work. Maybe you took on too big a challenge? If so, scale back to a less ambitious challenge, or break the big one into tinier steps. If nailing down 30 consecutive minutes to exercise never seems to work on busy days, break that down by aiming for three 10-minute walks—one before work, one during lunch, one after work—or a 20-minute walk at lunch plus a 10-minute mix of marching, stair climbing, and jumping rope or similar activities slipped into your TV schedule.
  • 3 Answers
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    Ball Squat, Curl, Press - 2 A

    Weight bearing exercises are extremely important to help you maintain bone mass. A sedentary lifestyle does not offer enough stress to your bones to remain strong. Examples of weight bearing exercises include walking, jogging, hiking, dancing, strength-training, and racquet and ball sports (e.g. tennis, racquetball, and basketball). Non-weight bearing exercises such as swimming and cycling may help strengthen your heart, lungs, and muscles but they are not ideal exercises to strengthen your bones. Try these exercises to help maintain strong bones.




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    A , Internal Medicine, answered
    Small-scale studies have shown that oxidation damage, inflammation, and the aging caused by over exercising can be reduced. Vitamins C and E [500 milligrams (mg) and 400 international units (IU), respectively, for a 150 pound, or 70 kilograms (kg) person -- but do not take these if you are taking a statin drug like Zocor, or Lipitor, or Crestor,] taken together appear to decrease this effect. I recommend taking these two vitamins together about an hour to two before exercise, just as a precautionary measure. I also recommend taking a 325-mg aspirin or another non steroidal anti-inflammatory drug (NSAID) such as ibuprofen (for example, Motrin, 200 mg) with plenty of water one or two hours before exercising, to help prevent the swelling and inflammation that often result from exercise.
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  • 2 Answers
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    A , Administration, answered
    High intensity interval training is great for burning more fat. Instead of taking your 30 minute walk at one pace, try varying your pace faster and slower every few minutes for the duration of your walk. You can do this with most cardio workouts. You can also get your heart rate up and down during strength/interval training circuits. Additionally, the more muscle you have, the more fat you can burn. By having an exercise program that has both cardio and strength training components, you will be setting your body up to be a fat burning machine! 
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