Many people use the start of a New Year as fresh chance to lose the extra pounds that have accumulated over the years. However, even the best intentions often get derailed without a coordinated plan involving exercise and nutrition. Those setting a goal surrounding fitness or weight loss are more likely to meet their goal by following several important concepts and avoiding common pitfalls. This week we’re focusing on the dos and don’ts of fitness.
DO use S.M.A.R.T goals to establish your fitness or weight loss goals. Write your goals down.
Specific Example: Set specific goals, such as: I would like to start a walking program to perform a 5K charity walk in three months.
Measurable: Set measurable goals. To see visible changes you will need to stick with your fitness plan for a minimum of four to six weeks. Do a simple pretest to help track your progress; such as a timed one mile walk; step test at the YMCA; push up test; sit to stand; balance test; body composition; or mood scale to document your successes.
Achievable: Set achievable goals. Weight loss is best maintained when women lose 1-2 pounds per week and men lose 1-3 pounds per week. Many people lose weight more rapidly in the initial weeks of a weight loss program but become frustrated when results level off.
Relevant: Set a goal that is important to you and where you are in life at this moment.
Time Bound: Establish a timeframe for your goal. A short-term goal is achievable in three months and a long-term goal in six to twelve months.
DO have an accountability partner or group. One study published in the Journal of Consulting and Clinical Psychology found that 99 percent of those who started a weight-loss program with friends completed the program, compared to 76 percent of those who tackled the program alone. The friend group was also 42 percent more likely to maintain their weight loss.
DO gradually increase your workout frequency and time. You should be able to recover from your workout by the next day. According to the American College of Sports Medicine, adults should do at least 150 minutes a week of moderate-intensity, or 75 minutes a week of vigorous-intensity aerobic activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity.
DON’T be unbalanced and focus on only one component of fitness. Incorporate the five elements of physical fitness into your routine: cardiovascular endurance; muscular strength; muscular endurance; flexibility and body composition.
DON’T ignore diet and nutrition. Your best results are going to come from focused attention on both components. Consult your physician, dietician, or other qualified health practitioner for a customized plan for your goals.
DON’T compare yourself to others. Everyone’s journey is different. Set a plan to overcome your setbacks and obstacles.
If you have nutrition or exercise question you would like answered by an expert at Community Howard Regional Health, email your question to gmast@healthstationblog.comecommunity.com.
Hoagland is a Certified Athletic Trainer with Replay Physical Therapy and is also a certified personal trainer with ACE, or American Council on Exercise.
