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Setting and Reaching Your Exercise Goals Research tells us that people who actually set goals and write them down are much more likely to reach those goals than someone who simply has a vague goal in mind. This holds true for exercise. If you write it down, and can see it and actively pursue it, you are much more likely to reach that goal. You should set three different goals; 1. The total number of aerobic exercise sessions (walking, jogging, cycling, aerobic dance, rowing, etc.) per month. For example, if your goal is to exercise six days per week, you would multiply 6 by 4.3 (average weeks in a month) which gives you a goal of 26 exercise sessions for the month. 2. The total number of aerobic exercise minutes for the month. For example, if your goal is to do an average of 30 aerobic minutes in each session and 26 sessions for the month, then your goal would be 780 aerobic exercise minutes for the month (30 X 26 = 780). 3. The total number of weight training sessions for the month. If your goal is to do three weight training sessions per week, you would multiply 3 by 4.3 (average weeks in a month). Your goal would be 13 weight training sessions per month. At the beginning of each month, fill in a calendar with the days that you plan to do each of your aerobic and weight training sessions. Also list your total aerobic minutes goal for each session (30 minutes in our example). Some days you may end up doing more or less than 30 minutes, but your goal is to average 30 minutes per session and thus 780 minutes for the month in our example. Once you've exercised, check off that day on your calendar and also list the number of aerobic minutes you exercised. Keep a running total of your minutes for the month. Reward yourself for reaching your monthly goals. Make it something that you can really look forward to. Here are ideas from a few of my subscribers; "Hello Greg, my husband is very supportive of me losing weight and getting fit and he suggested that I buy a new clothes outfit each month when I reach my exercise goals. That REALLY motivates me!" "Greg, I'm a single mom struggling to raise two young children, work, and lose weight. But I've decided to make my health a priority by rewarding myself for exercising consistently. Once a month when I reach my goals, I hire a sitter for my children and I do a "pamper day" at a local shop. I get a manicure and a facial. It's something that I look forward to all month and when I don't feel like exercising, it motivates me." "Hi Greg, my reward for attaining my fitness goals is a simple one. I have a friend who I love spending time with but she lives two hours from me, and with four children I often don't feel like I can take the time to visit her. But I've started giving myself that time as an incentive to exercise consistently. I've done this for three months so far and it's been great." "Greg, I'm a very goal oriented person in most areas of my life so I thought I should do the same with my exercise. I love to golf but don't get to very often because of time and expense. I decided to set monthly goals for exercise and reward myself for reaching those goals by playing golf once a month. My wife isn't crazy about me playing golf but she sees how it's motivated me to exercise and has encouraged me to continue doing it. And, I'm very strict about it. If I don't reach my goals, I don't reward myself." Set your goals, do the work, and reward yourself. I think you'll be surprised at how well it can work for YOU! Author and exercise physiologist, Greg Landry, M.S., publishes a FREE email newsletter, "Fitness, Health, & Weight Loss"! To start your free subscription.... mailto:Fitness-on@mail-list.com or http://www.Landry.com Copyright 2000 by Greg Landry, M.S.

Warning - Don't Weight Train Until After You've Lost Weight! Elizabeth Chose A Drastic Change Don't Make These Two Mistakes..-- Stretching for Flexibility and Prevention of Injury Have You Thrown In The Towel? Are You In "The Zone?" What's YOUR Fitness Level?s Raising Your "Anaerobic Threshold" Weight Training and an Alternative Ease Into Exercise With Walking - And You Might Get Hooked! Real-Life Exercise Motivation! Ready to Supercharge Your Metabolism? Stretching for Flexibility and Prevention of Injury Best Time to Exercise? The "Exercise Difference" in Weight Loss ( Health21) Make Your Walking Program A Real Fat-Burner "Real Life" Exercise! "Don't Do the Holiday 7" Aerobic Cross-Training for Weight Loss Intervals for Weight Loss Training Best Exercises if You're Not Weight Traing Health14 : Get Paid For Exercising! Health13 : Motivation From Other's Exercise Health12 Health11 Health10 Health9 health8 health7 health6 health5 Health4 Health 3 Health 2 Health 1 Please back to our Home Page Charming Art In Association with Amazon.com One of largest Online Book Store

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2001/6/19 11:07:30 PM