10 Steps for Successful Fitness Goal Setting – Honest Body Fitness
Use this simple formula to tailor any routine to your needs and you'll never plateau is right for your fitness level or if it will really help you achieve your goals? your specific objectives and experience, find a workout routine you'd like to try. Follow these key steps on how effective goal setting can turn your dreams to meet a short-term goal, then you know you'll need to make some. How to create a training plan to reach any fitness goal up for that summer volleyball league, follow this formula to set yourself up for success. shares her simple rules that will make the biggest difference in your training.
There are different variations on this formula. I have looked at them all and made a subtle change to the acronym that I think works better.
Specific Goals such as being happy, getting rich or having a good time lack specificity. But when they focus on more concrete aims such as getting married, reducing accounts receivable or taking regular vacations, they take on more definition.
Being specific also means being focused. You might decide that cleaning up your desk is a goal. If cleanliness is an issue, then certainly establish a goal to improve.
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But put it in context with more important pursuits. What will you be proud of five years from now? If you had to write a resume right now, what would you want to put in it? Your accomplishments would be based on goals that are specific and substantial.
Measurable The second criterion a goal should meet is measurability. State your goal in a way that an outside observer could measure it objectively. For instance, a sales rep might aim for specific sales dollars, profit for the territory, introductions of new products and an increase in distribution channels. Multiple goals provide greater perspective.
Appropriate An appropriate goal is within your area of power or responsibility. Appropriate goals also relate to your personal style. What are you capable of accomplishing, given your background, your skills, your training or your physical limitations? People who are only five feet tall have little chance of making the Olympic basketball team. Allow your dreams to flourish. But make sure you have the appropriate resources, time and makeup to turn your dreams into reality.
Goals should also be appropriate to each other. In many cases, one or the other can happen, but not both.
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Type While all of the other factors depend heavily on this element, choosing the type of exercises you do during your workouts cardiovascular or resistance training very much depends on your fitness objectives. Resistance training is often the focus for those who want to increase strength and muscle tone and includes weight lifting and classic exercises such as squats, pushups, sit-ups, pull-ups etc.
Cardiovascular training is used to achieve goals such as weight loss or endurance training and focuses on exercises that increase the heart rate, such as running, cycling, swimming, rowing, hiking etc.
Time The amount of time you spend on each workout is very much dependent on all the other factors we have discussed above. Cardio workouts are generally longer than resistance workouts. A cardio session should last a minimum of 20 to 30 minutes and can take several hours a long run or bike ride, for examplewhile resistance workouts usually last 45 to 60 minutes.
There will clearly be a difference in the amount of time spent on marathon training compared to a workout aimed at maintaining general fitness level. As previously mentioned, you may opt for longer, lower-intensity workouts over shorter, higher-intensity workouts.
Same goes for frequency; You may want to train longer for fewer days or do short workouts every day. Increase strength and endurance or improve muscle tone Frequency: Three or four resistance training sessions per week on non-consecutive days leaving a day for your muscles to rest and repair is best for achieving these goals. When starting out, aim for no more than 3 sets of 8 to 10 reps you want to just be squeezing out the final rep every set. Once you find your body can handle the load, you can increase the load a little or push to 12 reps each set.
Resistance training includes any exercise that repeatedly flexes and relaxes a targeted muscle or muscle group, including weight lifting and bodyweight exercises such as pushups, squats, lunges, and planks. Experts recommend keeping resistance training workouts relatively short—45 to 60 minutes max. Cardiovascular training is the optimum workout for these goals, and frequency can range from two to seven days per week.
Once again, your intensity depends on your current fitness level.
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A heart rate monitor makes it easy to track your intensity, but you can do it the old fashioned way too: Determine your maximum heart rate MHR. The commonly used formula subtracts your age frombut new research from Northwestern Medicine in Chicago says calculating a woman's MHR is a little more complicated: A year-old woman's MHR, for example: Multiply your MHR by 0. This means that a year-old woman who wants to improve aerobic fitness needs to exercise at BPM to operate in the correct zone.
Cardiovascular training can be anything that increases the heart rate over a prolonged period of time, including jogging, running, cycling, swimming, hiking, or rowing.
Aim for a minimum of 20 to 30 minutes per session. Weight loss requires a training routine that will help you to burn off excess calories that are ingested each day.
Depending on your goal, it may be necessary to exercise anywhere from three to six times per week, but a good rule of thumb is four weekly workouts.
High-intensity cardiovascular workouts are great for fat loss. As mentioned above, weight loss requires a focus on cardiovascular exercises like running and cycling, with support from resistance training such as planks and squats—also great for burning calories and toning problem areas.
This will depend on your fitness level and the intensity of your workout.