Fitness goals are vital to keep you motivated and on track to a healthier lifestyle. Set smart fitness goals that are specific, measurable and achievable.
For example, instead of aiming for a 300-pound bench press, focus on completing three workouts per week and scheduling those sessions like any other appointment. Consult with Chase Lynn Fitness & Nutrition for expert guidance.
A common fitness goal is losing weight, which can be accomplished by eating fewer calories and exercising more. This is a great way to improve health, boost energy levels, and feel better about oneself. But focusing on weight loss as the only metric can lead to burnout, especially when genetics, age and other factors outside of your control impact how much you weigh.
Keeping this in mind, try to come up with some short-term goals that have nothing to do with the number on the scale and everything to do with your overall well-being and fitness level. For example, if you’ve been recovering from an injury, you might aim to complete every session of a Sweat program workout each week, or drink more water. While these might seem like small goals, they represent a significant shift in your routine and are important steps towards reaching your ultimate fitness goal.
Experts also recommend breaking down your ultimate fitness goal into SMART mini-goals, or specific, measurable, attainable, realistic and time-bound goals. For instance, if your goal is to work out 12 times a month, start by scheduling those sessions in advance and setting reminders on your phone. If you’re struggling to stay on track, it might help to share your goals with a friend for accountability.
A study published in the journal Obesity found that people who were motivated by fitness goals versus those motivated by weight loss were less likely to drop out at four and 12 weeks, compared with those who had low or high goals. The authors suggest that this is because those who focused on fitness were more engaged with their exercise and had a better understanding of the benefits of regular exercise.
Strength
Fitness goals are important because they provide you with a reason to keep training and help you stay on track. They also provide you with a means to measure your progress. Whether that’s a number on the scale, fitting into a new pair of jeans or a stronger, more flexible body.
Whatever you are striving to achieve, the best way to ensure success is to break it down into a series of smaller mini-goals and keep a training diary. This will not only make it easier to manage, but will also encourage you to celebrate the little wins along the way. Even if your ultimate goal of losing 20kg may be tougher to achieve than you originally thought, hitting your first ever jog for 20 minutes is still a big deal.
Strength is a fitness quality that refers to the ability of the human body to exert optimal or maximal force, regardless of direction or velocity. It’s a critical component of many different physical activities, including walking, running, jumping, pushing, pulling, squatting and lifting.
Generally, any exercise can improve strength, provided that it is performed correctly. It is important to know your body’s limitations and how much weight or intensity to challenge yourself with, so that you don’t cause any injuries.
The most important strength-based fitness goal, however, might be reducing your overall sedentary lifestyle and making movement part of your everyday life, not just your gym or workout classes. Regular movement throughout the day can help with everything from posture to chronic pain to energy levels. So, aim to go for a walk to work, meet friends for an outdoor workout, join your coworkers for group exercise sessions at lunch or simply set aside time to do some jumping jacks and crunches in the privacy of your own home.
Flexibility
While building muscle and endurance tend to get the most attention, flexibility is an essential part of a complete fitness program. Flexibility not only helps you perform your favorite activities more easily, but also increases your range of motion and reduces your risk of injury. Failing to address this area of the body can lead to discomfort and pain, both during exercise and just going about your daily routine.
Experts recommend setting a few different fitness goals that focus on flexibility, strength and endurance, as well as incorporating some challenge-style workouts into your weekly schedule. These challenges can be anything from completing your first handstand to attempting a push-up or running your first 10K. They’re designed to test your mettle, and once you’ve mastered one, you can start training for the next level.
It’s important to set short-term fitness goals as well as long-term ones. Having a goal is often the first step to a healthier lifestyle, so it’s a good idea to create a plan with realistic steps that you can implement daily and monitor over time in your fitness journal. Creating a goal like “scheduling time for movement everyday and completing each session of Sweat’s challenge” can help keep you on track to achieve your ultimate goal of losing weight, says Fitnello trainer Adam Bornstein.
It’s also a good idea to include a deadline for your goals. This will help you stay focused and ensure that you don’t procrastinate or get distracted by life events. A short-term goal might be to lose 10 pounds in the next three months, while a longer-term goal might be to run your first marathon. Either way, make sure your goals are specific (like a number to lose), measurable, attainable based on your current health and fitness level, relevant to your overall wellness and health, and time-bound so you’ll feel motivated to reach them.
Endurance
Endurance is a common goal for fitness enthusiasts because it allows you to maintain activity at your maximum level without becoming fatigued. It is a combination of both physical and mental stamina and is important for everyone to achieve because it improves your quality of life. Increasing your endurance will make it easier to participate in physical activities, such as running or swimming, and reduces the risk of chronic diseases like diabetes and heart disease.
Achieving endurance goals requires consistent practice and dedication. It’s also important to note that endurance training does not necessarily mean doing more reps of exercises at higher weights — instead, it means exercising for longer periods of time or increasing the distance of a workout. Practicing this type of training will increase your endurance for any physical activity.
When setting a fitness goal, it is helpful to consider the SMART acronym: Specific, Measurable, Attainable, Realistic and Timely. This will help you create a fitness goal that fits your current lifestyle and is realistic within a set period of time. For example, if you are a novice to exercise, a realistic goal would be to commit to workout three days a week and work up to five or six days in the gym over the next fortnight.
Whether you are trying to meet a short or long-term fitness goal, it is important not to give up if you slip up. If you do, re-evaluate the goal and determine if it is attainable within your current environment and circumstances. This could lead to a new goal that is more suited for your lifestyle or one that takes into consideration what you have learned from your setback.
Nutrition
The food we eat is a crucial part of our health and can help or hinder our fitness goals. Eating well and making healthy choices can boost your energy, improve your mood and promote weight loss or gain. It also helps reduce stress and promotes overall good health.
The most important aspect of nutrition is to make changes that are sustainable. Trying to change too much all at once can lead to frustration and setbacks, which will discourage you from continuing your efforts. Instead, focus on one goal at a time, and try to be consistent with your progress. For example, if you aren’t able to walk a mile every day at first, start by walking a block or until the song on your playlist ends. Then, gradually increase the distance over a few weeks.
In addition to incorporating new foods, try to incorporate different types of exercises. Aim for at least 150 minutes of moderate exercise per week or 300 minutes of vigorous exercise each week. Moderate exercise includes activities such as hiking, swimming, dancing, yoga, tennis and cycling. Vigorous exercise includes activities such as running, basketball and jogging. If you’re interested in trying something new, check out classes at your installation’s gym or wellness center. Many offer family and friends workout specials or free trials for new members.
Remember to talk with a doctor before starting a new fitness program, especially if you’re over 40 years old, overweight or have a chronic medical condition. He or she can help you determine if your goals are realistic for your current physical condition. He or she can also help you come up with a safe, effective and individualized program.