Fitness: setting goal for fitness that's right for you
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| photo via Darren Hester |
In life, we're told to dream big. Reach for the stars. Go for the gold. While I think everyone would agree that having big aspirations is admirable not to mention inspiring, you should take a more calculated approach when setting fitness goals.
What is your current fitness level?
You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can help you set your fitness goals and measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording:
- Your pulse rate before and immediately after walking 1 mile (1.6 kilometers)
- How long it takes to walk 1 mile
- How many pushups you can do at a time
- How far you can reach forward while seated on the floor with your legs in front of you
- Your waist circumference at the level of your hipbones
- Your body mass index
- Do you have any health issues?
If you are age 50 or older, haven't exercised for some time, or have chronic medical conditions, such as diabetes or heart disease, it's a good idea to to consult your doctor before beginning an exercise program.
Keep in mind that as you age, impaired balance, decreased elasticity of tendons and other factors can limit your exercise capacity. Injuries also are more frequent, and recovery takes longer. But that doesn't mean you shouldn't exercise or that you won't benefit from it. Just be sure to seek input from your doctor or an exercise therapist about how to create a program that's appropriate for you.
What are your goals?
Having clear goals can help you stay motivated.
Unrealistic Goal: I want to complete an endurance event in two weeks. Competitive events are an excellent way to stay motivated and a great goal, but many triathlons and running races put a lot of wear and tear on the body, and if you do too much too soon (or without proper form or footwear), you can get injured, which really puts a damper on your dreams and is just plain painful!
Realistic Goal: I will complete a shorter distance endurance event like a 5K or sprint triathlon in three to six months. If you want to begin participating in endurance events, it's important to start building your fitness base slowly and really listen to your body. If you can walk comfortably for at least 20 minutes and can commit to working out four to five times a week for 20 to 40 minutes, then a 5K training program is a great place to start.
Unrealistic Goal: I want to go to the gym every day. There are two main issues with this goal. First, it's not specific—what activities do you want to do and for how long? After all, just showing up at the gym doesn't accomplish anything unless you get your body moving. Second, it's not realistic. I love to work out and even I don't want to go to the gym every day. Plus, taking a day off here and there helps give your muscles time to repair and rest, and it gives you a break mentally.
Realistic Goal: I will be active for at least 10 minutes each day. While this goal isn't specific when it comes to the activity, it is specific and realistic with the time constraint. While going to an hourlong Spinning class every day would be impossible, not to mention not very healthy for you (cross-training is important so that no specific groups of muscles get overused), doing something active for 10 minutes a day, whether it's a walk after work, some push-ups or sit-ups over lunch, or a full session at the gym or with a workout DVD, is very doable. Also, note the addition of "at least" in this goal, which helps to emphasize that 10 minutes is just a minimum. Over time, this goal could progress to have a minimum of 15, then 20, then 30 minutes.
Unrealistic Goal: I want to do the workout I did in high school. If you used to play a sport competitively when you were younger and are itching to get back into it, beware. Most sports require explosive and powerful movement that can give your body a rude awakening—such as extreme soreness or injury—especially when you try to do something that you haven't done in years. Even if you were the high school team captain, if you haven't practiced it in many years, start slowly and be cautious.
Realistic Goal: I will meet with a personal trainer once a week for a month and follow his or her strength routine two times a week. Even if you were MVP of your team back in the day, a lot has changed in sports performance and workouts over the last few years. Instead of going out and doing the same old workout that you remember from high school, take the time to meet with a personal trainer who specializes in your sport or regularly works with athletes. He or she can get you back in the sport saddle with a strength routine that prepares your body for competition and will help you prevent injury. A qualified personal trainer will also help you set other realistic goals once you've built your foundation to play. (If you're not sure how to look for a personal trainer or what else you need to ask, read this.)
Don't Forget to Reward Yourself
Perhaps the most important component of setting an effective and realistic fitness goal is rewarding yourself when you reach your goals, even the small ones! Also, don't be afraid to tweak a goal as time goes by. Life happens! Remember, the key to setting yourself up for success is to be realistic. Now, start setting those goals!
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Fitness
Selecting Exercise Equipment That’s Right for You
They will, with the best of intentions, buy a piece or two of equipment based on the recommendation of a friend or family member who swears by their choice. In some cases, they have no idea what they want and just go off without a clue, only to end up buying something based on appearance or a salespersons pitch of the item.
The problem with this is, if the equipment you buy doesn’t suit your needs, in the long run, it will end up collecting dust in the closet or become an expensive coat hanger. Almost everyone knows someone who has some kind of exercise device or another that in terms of use is brand new, but they’ve had the thing for over two years. They probably bought their equipment with every intention to make full use of it, so why didn’t they make full use of it?
When setting out to purchase home exercise equipment
, there are some things which must be considered very carefully before you go out and drag home something you will be disappointed with. Here are some tips that are paramount to know when considering home exercise equipment.First of all, are you really committed to exercising on a regular basis? This is probably the single biggest factor. If you are not, you will not benefit from anything you buy.
The second thing is what type of exercise do you want to do? If you are looking to build muscle, buying a stationary bike
will be of little value just as if you are looking to build your aerobic capacity, a weight bench and weights will not be the best choice.Next is how much money do you have or are you willing to spend on exercise equipment? You do get better equipment when you spend more money, but for a smaller investment, you can still get equipment that will get the job done. The key here is to shop around and find the best equipment you can within your budget.
You must next consider how much space is available where the equipment will go? This is an often overlooked but very important point. There must be enough room for your equipment to fit, and there must be room for you to use it to the fullest once it is there. How can you get anything from your equipment if you don’t have the room to maneuver around to make use of it after it is set up?
Once you have your equipment in place, a good way to make sure you keep at it is to make yourself accountable by having a fiend ask you every day if you did your routine for that day and to monitor your progress. We hope these few tips should help you to make the right choice in selecting equipment that you will benefit from for years to come.
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Fitness Equipment
How to Start an Exercise Program
Starting a fitness program may be one of the best things you can do for your health. The most common challenge that people I talk to face is how to incorporate fitness into their lives. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — even improve your sleep habits and self-esteem. So much that you may not know where to begin.
Step 1: Assess your fitness level
You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:
Your pulse rate before and after you walk 1 mile (1.6 kilometers)How long it takes you to walk 1 mile (1.6 kilometers)How many push-ups you can do at a timeHow far you can reach forward while seated on the floor with your legs in front of youYour waist circumference as measured around your bare abdomen just above your hipboneYour body mass index
Step 2: Design your fitness program
It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:
Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress.Create a balanced routine. Most adults should aim for at least 150 minutes of moderate-intensity aerobic activity — or 75 minutes of vigorous aerobic activity — a week. Adults also need two or more days of strength training a week.Go at your own pace. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.Put it on paper. A written plan may encourage you to stay on track.
Step 3: Assemble your equipment
You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind.
If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment. To stretch your exercise dollars, consider buying used equipment. Or get creative. Make your own weights by filling old socks with beans or pennies, or by partially filling a half-gallon milk jug with water or sand and securing the tops with duct tape.
Step 4: Get started
Now you're ready for action. As you begin your fitness program, keep these tips in mind:
Step 5: Monitor your progressStart slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.Break things up if you have to. You don't have to do all your exercise at one time. Shorter but more-frequent sessions have aerobic benefits, too. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than a single 30-minute session.Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing.Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.Be flexible. If you're not feeling good, give yourself permission to take a day or two off.
Retake your personal fitness assessment six weeks after you start your program and then again every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.
If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.
It is important to starting an exercise program. But it doesn't have to be an overwhelming one. By planning carefully, you can establish a healthy habit that lasts a lifetime.
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Exercise
Management Your Weight With Fruit and Vegetable
There have been recent statistical reports about obesity and being overweight. Some people really have a tendency to become overweight especially if being “full-bodied” is a family trait. Genetics play a major role is literally shaping our bodies.
Fruits and vegetables are part of a well-balanced and healthy eating plan. There are many different ways to lose or maintain a healthy weight. Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy one.
Helping control your weight is not the only benefit of eating more fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
Another reason why many people struggle with weight gain is due to the consumption of high-calorie foods. Most of processed food are high in calories and are not actually nutritious. These foods are also high in sugar content and other chemicals that are not good for the body.
One safe way to lose weight is to go natural --- that is, to eat only natural foods that are free from harmful chemicals, preservatives, calories, and other ingredients that cause or contribute to weight gain. A good alternative to consider is to go on a fruit-diet. It is said to be very beneficial since fruits are rich in vitamins and have a lot of components and substances that help fight against various illnesses and diseases.
Fruits are also good for detoxification of harmful substances inside a person's body. Moreover, fruit-dieting does not cause a person to lose the necessary energy to perform daily activities unlike when a person chooses not to take any food because of a lack of appetite. A fruit diet, therefore, is one of the most healthy ways of losing weight which makes it a better option than taking medications.
Here are some simple ways to cut calories and eat fruits and vegetables throughout your day:
Breakfast: Start the Day Right
Substitute some spinach, onions, or mushrooms for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.
Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries. You can still eat a full bowl, but with fewer calories.
Lighten Up Your Lunch
Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap, or burrito. The new version will fill you up with fewer calories than the original.
Add a cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers, in place of 2 ounces of the meat or 1 cup of noodles in your favorite broth-based soup. The vegetables will help fill you up, so you won't miss those extra calories.
Dinner
Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.
Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate. If they do not, replace some of the meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens, or another favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat. BUT remember to use a normal- or small-size plate — not a platter. The total number of calories that you eat counts, even if a good proportion of them come from fruits and vegetables.
Smart Snacks
Most healthy eating plans allow for one or two small snacks a day. Choosing most fruits and vegetables will allow you to eat a snack with only 100 calories.
More Tips for Making Fruits and Vegetables Part of Your Weight Management Plan
Eat fruits and vegetables the way nature provided—or with fat-free or low-fat cooking techniques.
Try steaming your vegetables, using low-calorie or low-fat dressings, and using herbs and spices to add flavor. Some cooking techniques, such as breading and frying, or using high-fat dressings or sauces will greatly increase the calories and fat in the dish. And eat your fruit raw to enjoy its natural sweetness.
Canned or frozen fruits and vegetables are good options when fresh produce is not available.
However, be careful to choose those without added sugar, syrup, cream sauces, or other ingredients that will add calories.
Choose whole fruit over fruit drinks and juices. Fruit juices have lost fiber from the fruit.
It is better to eat the whole fruit because it contains the added fiber that helps you feel full. One 6-ounce serving of orange juice has 85 calories, compared to just 65 calories in a medium orange.
Whole fruit gives you a bigger size snack than the same fruit dried—for the same number of calories.
A small box of raisins (1/4 cup) is about 100 calories. For the same number of calories, you can eat 1 cup of grapes.
For those that need medical assistance in losing weight, the use of safe weight loss pills may also be considered. One of the most popular weight loss pills today is Orlistat.
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Healthy Eating
Tips To Fitness Success (Part 2)
NOTE: This is part two, click here for part one.
Now that you have decided on why you want a fitness plan. Here are a few tips to help you reafine how you are going to do it. Again, it's all about setting goals.
Now & Later
Goals exist in two forms. These are short-term goals, and long term goals. Both short and long term goals are important for your personal success and longevity.
Short Term Goals
Short term goald These may not get you going, but they will definitely keep you going. Short-term goals should not only be reachable but they must be very specific. Just saying, "I want to get in shape", is not being specific enough. In addition, you should try to work these goals into a reasonable time limit. For example, a good short-term goal may be to work out 5 of the next seven days. Or perhaps you could set a goal to lose 1 pound a week over the next month.
Short-term goals can be a little more complex than these mentioned, but generally a short-term goal should take you no longer than three months to complete. Any longer and they can become difficult to adhere to. Always remember the purpose of the short-term goal as well - Motivation. As we mentioned earlier, the best way to gain motivation is to set reachable and realistic goals. Give yourself something to get excited about at first.
These goals can be more general in nature but should once again be realistic and reachable. Long-term goals are typically the things that get people exercising in the first place. For example, after a recent class reunion you may be disappointed by how much you have changed physically, and how little your classmates have. The promises you make to yourself in this situation are typically of the long-term variety.
Unlike their short term counterparts, long term goals don't really need a time table, but most people find it easier to place limits on them in some way. Goals like losing 50 pounds in the next year or decreasing your body fat by 5% in the next five months are good long-term goals. As you can see these are still fairly specific in nature and I feel they should be. Specific goals not only provide your mind with the pinpoint accuracy it needs to reach a goal, but they also furnish a template for effective measurement. One more thing to remember - Most, if not all, of the benefits of exercise come in the long term. So if you're having a hard time setting a long-term goal for yourself, here's a great one to embrace - CONSISTENCY!
Write It Down - Cross It Out
Many people find it beneficial to make a semi-permanent record of their goals and fitness plans. Writing your ambitions down in a journal can serve as both a great motivator and an effective critic as well. For one thing, it's harder to forget your goals if they are actually down on paper. You may find that you are a better at procrastinating than you are at achieving your goals. Both scenarios provide you with positive feedback that can help you to make the necessary adjustments. Make it a point to cross out goals as you achieve them. Some people even enjoy writing the word "ACHIEVED" over a recently accomplished task.
Either of these methods not only provides you with an enormous amount of personal satisfaction, but they give you an accurate, visual record of successful accomplishment.
Keep On Track
There's only one way to know if your exercise program is effective in helping you meet your specific goals. I can sum it up in two words. Fitness and health statistics such as: body weight, blood pressure, resting heart rate, body fat and cholesterol levels, are just a few of the measurements that can provide useful data for you, as well as your doctor. For example, you may find that after 6 weeks of exercise your bodyweight has decreased but your body fat percentage has not.
This, as you may imagine, is a negative characteristic of exercise, but through careful manipulation of your training intensity, can easily be alleviated. By regularly checking your progress, or lack thereof, adjustments can easily be made to put you back on the right track.
Reward Yourself
If you only remember one thing from this article remember this - Life is short! No one should feel like they have to exercise every single day, nor should they dine only on tofu burgers and rice cakes. Give yourself a break now and then. If you've been consistent with your fitness and/or nutritional program, treat yourself to something you really enjoy. For some that may mean a few chocolate chips cookies or a scoop of Rocky Road ice cream.
For others, it may be a couple of days away from the gym or an afternoon at the movies. The bottom line is that you have to reward yourself for being good. That reward should be special to you.
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Exercise
Tips To Fitness Success
Many people are not consistent and fail in the first three months of an exercise program. But if it becomes a habit and they stick to it, something magical happens after four months. You are finally getting the results you expect and chances are you will continue with the exercise program.
Goal setting is more than important; it serves as your road map to fitness success. If instituted properly, effective goal setting can motivate you to reach new personal horizons. Here are a few tips to not only help you become an effective goal setter, but a successful achiever as well.
Do It For You
Your goals will only mean something to you if they are just that - yours. It's not what your wife or husband want for you, it's what you want for you. Don't get wrapped up in others expectations of how your life or body should be. This will only lead to frustration on your part. Take into careful consideration the changes you want to make in your lifestyle.
Get Real
For your goals to truly encourage you, they must not only be specific to your needs and wants, but they must be realistic as well. Far-fetched goals only discourage good effort and add unneeded pressure. It's not realistic to believe you'll look like Arnold Schwarzenegger after six months on your new strength training program. Nor is it feasible to expect to start a professional football career at the age of 40. The bottom line is goals like these are completely unrealistic.
Setting unreachable goals will assure only one thing - Failure. You won't see the results you think you should be seeing, no matter how dedicated you are. The solution is to set goals that you know can actually be achieved if you put forth the effort.
That's not to say that you should throw all of your dreams out of the window. We are all driven by goals that seem a little beyond our reach. That's what keeps us going. Just start off on the simple side at first. Once a pattern of achievement has been established, test yourself by setting your sights a little higher.
Let's Be Honest
Now this is the hard part. Find a nice, quiet place to sit down and do some serious soul searching. Here's something to ponder - The more you put into your fitness program, the more you will get out of it. Exercising at the minimum (3 days per week or less) is going to give you a minimal training effect. That may be okay for some people, but if you are a professional athlete, it just won't give you the improvement you'll need in order to be a success.
Do I really have the time to exercise everyday, or are 3 days more realistic for my schedule? Am I willing to dramatically change my eating habits for the sake of my health? These questions may be hard to answer at first, but realize that you may have to face them eventually. Many first time exercisers start out so gung-ho that within a few months they encounter complete burnout.
Most of the time these people are trying to live up to self-imposed expectations that are completely unreasonable. The solution is to be honest with yourself right from the start. For example, start off exercising 3 days per week and add an extra day if you find that it fits your schedule. Problem solving before the problem presents itself may help you avoid the inevitable pitfalls that face all exercisers at one time or another.
NOTE: This is part one, click here for part two.
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Exercise
5 components of physical fitness
Physical fitness is the ability to function effectively throughout your workday. Here two major categories are considered: general fitness (a state of health and well-being), and specific fitness (a task-oriented definition based on the ability to perform specific aspects of sports or occupations).
The components of physical fitness are:
* Cardiorespiratory (CR) endurance - the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.* Muscular strength - the greatest amount of force a muscle or muscle group can exert in a single effort.* Muscular endurance - the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.* Flexibility - the ability to move the joints or any group of joints through an entire, normal range of motion.* Body composition - the percentage of body fat a person has in comparison to his or her total body mass.
Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Excessive body fat detracts from the other fitness components, reduces performance, detracts from appearance, and negatively affects your health.
Factors such as speed, agility, muscle power, eye-hand coordination, and eye-foot coordination are classified as components of "motor" fitness. These factors most affect your athletic ability. Appropriate training can improve these factors within the limits of your potential. A sensible weight loss and fitness program seeks to improve or maintain all the components of physical and motor fitness through sound, progressive, mission specific physical training.
Principles of Exercise
Adherence to certain basic exercise principles is important for developing an effective program. The same principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger.
These basic principles of exercise must be followed.
Regularity
To achieve a training effect, you must exercise often. You should exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a sensible diet.
Progression
The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.
Balance
To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.
Variety
Providing a variety of activities reduces boredom and increases motivation and progress.
Specificity
Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does.
Recovery
A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.
Overload
The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.
Fitting regular exercise into your daily schedule may seem difficult at first. But even ten minutes at a time is fine. The key is to find the right exercise for you. It should be fun and should match your abilities. Before deciding to undergo fitness testing, make sure you know why they are being done and determine that it is safe for you to participate.
Fitting regular exercise into your daily schedule may seem difficult at first. But even ten minutes at a time is fine. The key is to find the right exercise for you. It should be fun and should match your abilities. Before deciding to undergo fitness testing, make sure you know why they are being done and determine that it is safe for you to participate.
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Exercise
