Introducing an exercise regimen to your life is a big commitment. Vague reasons for doing so such as, toning up, losing weight or feeling better, are not defined enough to be called goals. According to "Nutrition: The Complete Guide," by John Berardi, "you must create specific, measurable, time sensitive, realistic and inspiring outcome goals."
Goal Characteristics
Write down your goals for future reference; looking at your goal list can help you to remember exactly what you seek and keep you on track. For a goal to be specific and measurable, it must state exactly what you want. To make it time-sensitive, set a period of time in which you will accomplish it. Goals should be set within your ability level to keep them realistic. Keep your goal attainable but not so easy that there is no challenge.
Long-Term Goals for Exercising
Once you have figured out how to set your goals, work on the timeline. Long-term goals should be set first. Your ultimate desired result is your main long-term goal. If you simply want to exercise more, get precise. Ask yourself how much more you want to exercise and the reasons behind that desire to exercise more. Examples of good long-term goals are cutting 1 minute from your best 5K time in 12 weeks or losing 10 lb. by May. Once you establish your specific aims, you can get started on achieving them--which is where short-term goals come into play.
Short-Term Goals
Your short-term goals are small, more easily attainable milestones that directly affect your long-term goal. Each little goal reached gets you that much closer to the results you seek. In his book "50/50," Dean Karnazes states that "setting short term goals is an effective way to use baby steps to build confidence and morale as you train." These short-term goals are in your hands; they are things you can control on a day-to-day basis, and each milestone passed makes will feel better and helps you to stay motivated.
Goal Breakdown
To keep the ball rolling on your goals, break them down and take them one day at a time. Using the example of losing 10 lb. by May, break that down to losing 10 lb. in 10 weeks. Further breakdown makes it 1 lb. per week for 10 weeks; from there, make the breakdown even smaller. To lose that 1 lb. per week, set a goal stating that you will exercise at least 5 to 7 hours a week for 10 weeks. If you already do that, you can increase your workouts by at least one more hour each week. Long- and short-term goals for exercising are the best way to start any workout program. Safety can be a concern if goals are set too aggressively, so ensure that your goals are set with your ultimate health and well-being in mind.
References
- "Nutrition: The Complete Guide"; John Berardi and Ryan Andrews; 2009
- "50/50: Secrets I Learned Running 50 Marathons in 50 Days--and How You Too Can Achieve Super Endurance!"; Dean Karnazes; 2009
