Basic Fitness
Many people want to jump right in and start training immediately, however, taking a few moments to ask yourself some key questions will set you up for long-term success. Asking yourself the following questions will help you determine what type of exercise program fits your needs. (goal setting can also be found in the Fitness #3 Module)
Question 1: What is my goal?
Although this may not seem that important, goal setting is one of the most crucial parts of body conditioning. It will become the foundation of why and what you will do to reach your goal. Having a goal makes it easier to create a purposeful exercise plan and program.
Remember to set Specific, Measurable, Attainable, Realistic, and Timely (S.M.A.R.T.) goals from the beginning:
Specific: Be precise and detailed in what you want to accomplish. (Answer who, what, where, when, and why)
For example, if I said, “I want to start running” that is not a specific goal. If I were to say, “I’d like to be able to run an entire 5k in 8 weeks” that is an example of a very specific goal.
Measurable: You must be able to measure your goal so you know if you have achieved it or not.
The example, “I’d like to be able to run an entire 5k in 8 weeks” is a measureable goal on two levels.
– The first being: did you run a 5K 8 weeks from today?
– The second being: were you able to run the entire time or did you have to walk part of the 5K?
Attainable: Is the goal you set something you can attain/achieve in your present state?
For example, if I just had ACL surgery, being able to run an entire 5k in 8 weeks may not be an attainable goal for me at this time.
Realistic: Are you willing and able to put in the time and effort it will take to reach this goal? Do you believe you can accomplish the set goal?
Timely: When will this goal be completed by? Having a deadline helps keep you motivated and will assist in your adherence.
For example, if you registered for a 5k that is 8weeks away, you now have a deadline and will need to stick to your training program in order to be prepared and successful during the run.
Question 2: Why do I want to achieve this goal?
It is important that the goal you set is meaningful to you. If it is not, or you are striving to achieve it because someone else wants you to, your drive to accomplish the task will not be very powerful.
The likelihood you will complete the task and enjoy the journey is not very high if you fail to have intrinsic motivation when setting each goal.
Question 3: What type of exercise do I enjoy doing?
This is an extremely important question to ask. If you do not enjoy the mode of exercise you choose, you are not likely to stick to your training routine. This does not mean that you will be in love with every workout you do, but you should at least find it somewhat fun or feel good afterwards.
For example, let’s say your goal is to improve your cardiovascular health so you do not get winded and become a sweaty mess walking uphill to class. There are literally thousands of ways you could begin conditioning for this goal. Therefore, it is important to choose one you enjoy so you will be motivated to continue training.
Question 4: What foreseeable barriers will prevent me from reaching my goal?
Identifying what could stand in your way/prevent you from reaching your goal will better prepare you to overcome these factors when they present themselves. For example, if you know there is not enough time in a day to get everything done after class &/or you are too exhausted to exercise, perhaps you should plan to workout first thing in the morning. This way, no matter what the day presents you with, you will get your workout in.
This is called being stronger than your excuses.
Question 5: What is my plan of action when an unforeseen obstacle gets in my way?
Life is full of surprises. Not realizing you had an exam this week is a perfect excuse not to exercise right? Wrong! Having a plan of how to deal with unforeseen obstacles is important so you can stay on track with your goal. For example, what if you get to the gym only to realize you forgot your gym shoes at home? Keeping an extra workout outfit and pair of gym shoes in your trunk would enable you to workout no matter what. If you didn’t think that far ahead, that’s alright, but instead of going home to sit on the couch perhaps you could grab your shoes and get moving.
When it comes to exercise, it is important to remember something is always better than nothing.
Now take a minute to think about and answer the 5 questions for yourself…
- What is my fitness goal?
- Why do I want to achieve this goal?
- What type of exercise do I enjoy doing?
- What foreseeable barriers will prevent me from reaching my goal?
- What is my plan of action when an unforeseen obstacle gets in my way?
>>>Proceed to the next menu item:”Plan to Change“