Round 1: Submit Results Now
Monday, January 9 - Sunday, January 22
Deadline for submitting results: Monday, January 30.
Fitness Plan Made Easy
Getting started with a fitness plan is simple. Overall, the goal is to move more than you currently do!
If you have been inactive the last few months (or perhaps longer), pick three days this week to move. If you have been active for a while, assess where you are and where you'd like to be. Don't forget to monitor exercise intensity when you plan your workouts. Strike a balance between how hard you exercise and how often. For every hard day, make sure you fit in one easier or lower intensity day. The Center of Disease Control (CDC) has provided guidelines for physical activity requirements. The CDC states:
- At minimum, 150 minutes per week of moderate to vigorous cardiovascular physical activity.
- You can break this down anyway you'd like. A popular goal is 30 minutes of moderate/vigorous activity 5 days a week. You could also do 3, 10 minute bouts throughout your day.
- For greater health benefits or weight loss, strive for 300 minutes of moderate/vigorous physical activity per week.
- Moderate exercise is a 4-6 on a scale of 1-10. Vigorous is considered a 7-9 on the same scale.
- The recommendation for strength training is 2 times per week, assuming you are doing total body exercises. Choose 8-10 exercises and complete 2 sets of 10 repetitions.
Sample Weekly Exercise Plan
|REST||30 minutes of Cardio||Strength Training||30 minutes of Cardio||Strength Training||REST||30 minutes of Cardio|
When reality does not match up with expectations, it can be easy to find ourselves in disappointment. Specific, realistic goals regarding health and well-being can help keep you motivated and provide structure as you make the transition to a healthier lifestyle. Health goals can focus on the outcomes or the process. Setting goals based on an outcome (ie. losing 10 lbs, fitting into that old pair of pants) might be a good way to set a target, but does not address how you will reach it. Focusing on process goals gives the necessary steps required to achieving a desired outcome. For example, a process goal may be eating five servings of fruits and vegetables each day, walking 30 minutes every morning, or drinking water throughout the day.
While these small process goals can be managed on a day-to-day basis, they can have an even greater impact over time. Process goals may be particularly helpful for weight loss because of the focus on creating healthy habits and changing necessary behaviors for losing weight. Be sure to celebrate the small goals you meet along the way - perhaps reward yourself with a new water bottle or running shoes, or to a relaxing bath or quiet time. This can help you maintain a positive attitude and serve as a reminder of the many benefits of a healthier lifestyle.
Source: Staff, M. C. (2015, June 12). Weight-loss goals: Set yourself up for success. Retrieved September 13, 2016