How To Set Achievable Fitness Goals
You buy a rowing machine, or any type of home fitness equipment, to achieve a goal. You may want to lose weight, get healthy and fit, or train for a specific event. But it's one thing to have an objective, and another to achieve it!
Performance can be measured in times, scores or distances; but there are other less tangible ways in which you may be improving. Absence of injury, consistent form and sustained confidence are all signs of moving in the right direction. I would also add that continued enjoyment of facing the challenges of your sport is a healthy sign of progression.
Here's my advice on how to choose a goal and set the right milestones and targets to reach it. First let's define what I mean by 'goal'.
A Goal Should....
Performance can be measured in times, scores or distances; but there are other less tangible ways in which you may be improving. Absence of injury, consistent form and sustained confidence are all signs of moving in the right direction. I would also add that continued enjoyment of facing the challenges of your sport is a healthy sign of progression.
Here's my advice on how to choose a goal and set the right milestones and targets to reach it. First let's define what I mean by 'goal'.
A Goal Should....
- be something you know is achievable and provides you with the motivation to train.
- be something you can take responsibility for. You own it and only you can make it happen or fail. Others may be involved, such as in a team event, but each must know their part.
- have a specific target so you know when you have achieved it; for example, completing a 10 k run, making the first team or getting a black belt in a martial art.
- involve doing an activity you can enjoy and benefit from.
- be shared with the people around you so they will ask you about your progress, adding to your motivation.
- involve your family and friends - discuss it with them; ensure there are no conflicts, and gain their support.
- be broken down into smaller tangible steps so each stage represents a tick in a box, allowing you to take satisfaction from the journey.
- provide you with the opportunity to experiment and learn.
- challenge your intellect as well as your body.
A Goal Should Not....
- impossible or unrealistic
- plucked out of the air just because it sounds good. ‘I want to run a marathon’ is fine if you like running and are prepared to put in the time, but if you are not going to enjoy the months of training that lie ahead it is not a good goal to set.
- given an arbitrary target without any meaning, such as increasing your trips to the gym to 4 times a week; this doesn’t meet the criteria of the should be’s above. However, this might be a subset of a goal that will enable you to achieve the big one.
- too easy and require little effort.
- set in concrete and be non-negotiable. Be prepared to re-assess your goal and your reasons for achieving it. Don’t suffer needlessly and struggle to achieve a goal that will adversely affect you, your family and your friends.
- bad for your health.
Once you have decided on your goal, ask the following questions to clarify your reasons for selecting it.
1. Why do I want to achieve this? This could be any reason from giving you the motivation to get out of bed in the morning, right up to achieving fame and fortune.
2. How will I benefit from pursing this goal? Will the reward justify the time and money you will need to commit to succeed? If your goal provides the opportunity for self-improvement then the answer has to be yes.
3. How will I know when I have succeeded? Have you set a definite finishing point, target or time limit? Can it be measured?
When you are satisfied with your answers write down your goal and then underneath add ‘How I am going to achieve this.’ This will include steps to take you closer each day to your ultimate goal.
1. Why do I want to achieve this? This could be any reason from giving you the motivation to get out of bed in the morning, right up to achieving fame and fortune.
2. How will I benefit from pursing this goal? Will the reward justify the time and money you will need to commit to succeed? If your goal provides the opportunity for self-improvement then the answer has to be yes.
3. How will I know when I have succeeded? Have you set a definite finishing point, target or time limit? Can it be measured?
When you are satisfied with your answers write down your goal and then underneath add ‘How I am going to achieve this.’ This will include steps to take you closer each day to your ultimate goal.
List everything that needs to be done in preparation, no matter how mundane. Your list may include steps like these:
- buying new kit research
- finding useful sources of information/ advice
- getting professional help
- joining a sports club
- getting a check-up from your doctor
The well-known business mantra is just as applicable here – proper planning prevents p*** poor performance!
Allow yourself time to think the thing through before committing time and effort to achieving it. A good plan also helps you keep your mind focused on the task in hand, increasing your chances of success. When you do achieve your goal you can also take satisfaction in your planning and application of that plan.
This is an extract from my ebook 'What's Your Target?' - this is free when you download my Rowing Machine Workout Program ( Kindle format) - please click here for more details.
If motivation is an issue for you, check out the new Hydrow Rower with it's high-tech solution to getting you to train on a regular basis.
You are here: Home | Benefits | Setting a Goal
Allow yourself time to think the thing through before committing time and effort to achieving it. A good plan also helps you keep your mind focused on the task in hand, increasing your chances of success. When you do achieve your goal you can also take satisfaction in your planning and application of that plan.
This is an extract from my ebook 'What's Your Target?' - this is free when you download my Rowing Machine Workout Program ( Kindle format) - please click here for more details.
If motivation is an issue for you, check out the new Hydrow Rower with it's high-tech solution to getting you to train on a regular basis.
You are here: Home | Benefits | Setting a Goal
Content by Roy Palmer - Google+