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Benedict Yossarian asked:


What’s the basic difference between working out at home and working out at a local fitness club or gym? The difference is simple and yet vital- human contact. For many people, the loneliness of exercising at home is what makes regular fitness plans unappealing.

Like unseasoned food, exercise becomes a boring chore that’s good for the body but boring for the psyche. If you think you’re lazing around because exercising alone is boring, perhaps it’s time you paid your local gym a visit.

Group fitness

According to Diana Emery, a fitness consultant at a local gym in Oregon:

“Group contact allows for a healthy amount of competition. In addition, being able to socialize while you burn the calories is actually a positive thing. It whiles away time and allows people to compare exercise results. It’s a learning process that’s always beneficial for those engaged in weight loss.”

Motivation would also come from attending regular workout classes. If you lack sufficient confidence to reach out to other people and make friends, a workout class would be a great place to start breaking out from your shell.

Good for the heart (literally)

Remember, there are two main exercise groups. You have anaerobic exercises and aerobic exercises. Bodybuilders mostly engage in anaerobic exercise to help build mass and increase the lean muscle percentage of the body.

However, if you were in it for the love of your heart, aerobics would be a great way to start. Aerobics can involves so many combinations of movements that you’re free to experiment at home. Some combine aerobic movements with boxing. Some combine dancing and Pilates.

Whatever your preference, remember to just keep moving. Aerobic exercise is all about losing weight, elevating the blood flow to all parts of the body and exercising the heart. If you want, buy a small music player and start brisk walking from your home to the local park and back again.

Doctors agree

According to the Thomas Blue, a practicing internist in London:

“Sedentary lifestyles are actually the number one killer of both men and women around the world. So many diseases could be avoided if people just got up and walked ten minutes everyday.”

Of course, modern ways of living have their own sets of backlashes. Since the advent of the telephone, people have mostly been dependent on the shortest and quickest ways to do things.

The real cost of efficiency are slower bodies that aren’t used to any form of prolonged physical work. However, do we have to suffer this? Not anymore.

Encouraging figures

Another benefit of being a member of an exercise group is that you feel more alive knowing that people have the same goals around you. Do you want to burn of more than a thousand calories in less than an hour?

If you enroll in an indoor cycling class, you can burn off that many calories in just 45 minutes. Not only will your muscular system improve, but your cardiovascular system will also strengthen itself.

Truth be told, a person has to exert effort at every turn. It’s not a retrograde approach to life, but rather, a progressive and healthy turn for the best.

Sean Cochran asked:


Golf fitness exercises can be beneficial for the woman golfer in terms of improving the foundation of the swing, rotation in the backswing, speed development in the downswing, and a consistent finish position. Learn how golf fitness exercises can benefit the woman golfer. Lowering golf scores and making the game more enjoyable.

It is well known in professional golf how integral golf fitness exercises are for success at the highest level of golf. Men on the PGA Tour and women on the LPGA Tour understand the benefits of golf fitness exercises in achieving success. Outside the circles of professional golf many questions exist about golf fitness exercises. Questions such as; what are the best exercises to improve golf fitness levels, are flexibility exercises and stretches better than other forms of golf fitness exercises, and what are the benefits of golf fitness exercises for the woman golfer?

These and many questions surround the topic of golf fitness. This article is to provide some answers for you on the topic of golf fitness exercises for woman. It has been well documented in magazines and television how LPGA women such as Annika Sorenstam utilize golf fitness programs to benefit their play on the golf course. Is there a difference between the LPGA player and the amateur woman golfer in relation to golf fitness training? The answer is no. Yes, the women on the LPGA Tour are the best women golfers in the world, but the physiology of the LPGA player and amateur are the same. The skeletal, muscular, and neural systems are the same. The professional golfer has the same number of muscles in their bodies as the amateur. The woman’s professional golfer has the same skeletal structure as the female amateur, and nervous system as well. Granted the LPGA player has more refined and efficient swing mechanics, but the body is the same.

As a result of the body being the same, the principles and structure of a golf fitness program for any woman is similar. Before discussing the specifics of a golf fitness program for women it is necessary to understand a few important principles. The first principle to understand about a golf fitness program is sports specific. Sports specific is a term describing the type of training utilized in a golf fitness program. Sport specific training simply states the program utilized by the woman athlete is geared towards improving them in their chosen sport.

A second principle closely related to sports specific training is cross specificity training. Cross specificity training is the utilization of exercises to develop the woman golfer in the positions, movements, and actions incorporated in the golf swing. The goal of cross specificity training is a transfer of training effect to the field of competition. Simply stated, a transfer of training effect is the ability of exercises utilized to train the female golfer having a direct benefit on their performance during a round of golf.

For example, golf fitness flexibility exercises will attempt to improve the flexibility within the woman golfer. As the woman golfer improves her flexibility parameters in relation to the golf swing. She may be able to create a bigger shoulder turn, which may increase the distance of her drives. This benefit is an example of a transfer of training effect onto the golf course. In summary, the three principles that assist in the development of a golf fitness program for women are; sports specific, cross specificity training, and transfer of training effect. Many additional principles exist that are used as guidelines in the development of a golf fitness program, but these are three essential ones.

Outside of the guidelines governing the development of a golf fitness program for woman. Specific physical components within the body are needed within the body to execute the golf swing correctly. Remember, it is the body performing the biomechanics of the golf swing. In order for the golf swing to be executed correctly and efficiently certain levels of flexibility, balance, strength, endurance, and power are required. These are the actual physical components within the woman golfer a golf specific fitness program looks to develop and enhance in relation to the golf swing.

The golf swing requires the body to move through a long range of motion for an efficient movement to occur. Much of this is contingent upon the ability of the core to coil and uncoil during the swing. In order for these two biomechanical actions to occur efficiently, the development of proper flexibility in the core is necessary.

We utilize flexibility exercises that are cross-specific to the movements in the golf swing to develop flexibility. The majority of these flexibility exercises are rotational and dynamic.

The golf swing is a dynamic movement, indicating that the body is in constant motion. It is crucial to develop a range of motion for the swing in a dynamic rather than a static (not moving) method. The goal of these exercises is to create a range of motion in the core for the golf swing. Flexibility is the first physical component requiring development within the woman golfer.

One needs to maintain, dynamically, a stable body throughout the entire swing. We have all hit balls at the range and know what happens when we do not stay balanced during the swing. Improving the balance and stabilization capabilities of the core translates into a better golf swing. Better Balance equals a Better Swing. Even subtle movements are consistency killers; thus we need to develop and maintain balance for a consistent swing.

Balance is connected to the efficiency of the nervous system and strength of the muscular system working together. The development of greater balance in the core and swing is the result of two types of specific exercise. The first challenges the nervous system creating greater efficiency. The second are exercises that create increased strength in the core. The combination of these two types of exercises permit for the body to maintain posture, promote efficient weight transfer, and create power in the swing. The result is a more consistent, accurate, and powerful swing. This is the second component included with a golf fitness program for women

Remember that the golf swing is a repetitive movement. The mechanics of the swing repeat with each stroke. This process can be repeated hundreds of times in a round of golf. Ever go to the range and hit two buckets of balls? At some point the body starts to tire, and shots scatter.

Proper endurance training enables us to repeat a sound swing. We produce this through a series of exercises developing endurance in the entire body. This nets us a consistent swing through eighteen holes. Increasing endurance leads to lower scores. This is the third physical component of the golf fitness program for women.

Club head speed is a function of power. The more power generated by the body, the greater speed at which a club head impacts the ball. More power to the ball equals longer drives. Developing higher levels of power within the muscular system of the body is achieved through the implementation of power exercises. These types of exercise assist in creating higher power outputs of the muscles involved in the golf swing. Power training is the final component found in a golf fitness program for women.

In summary a golf fitness program for the LPGA or amateur woman golfer is relatively the same. Golf fitness exercises for the woman golfer are sports specific. The exercises contained within the golf fitness program are cross-specific to the movements, positions, and requirements of the golf swing. The exercises within a woman’s golf fitness program induce a transfer of training effect onto the golf course. The golf swing requires certain levels of flexibility, balance, strength, endurance, and power to execute correctly. A golf fitness program for women will look to enhance these physical components of the body. The end result is an improved golf swing equating to lower scores and more enjoyment on the golf course.

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly working with professional golfers, most notably Masters and PGA Champion Phil Mickelson. To learn more about Sean and his golf fitness programs go to http://www.seancochran.com

Sean Cochran asked:


Golf fitness exercises can be beneficial for the woman golfer in terms of improving the foundation of the swing, rotation in the backswing, speed development in the downswing, and a consistent finish position. Learn how golf fitness exercises can benefit the woman golfer. Lowering scores and making the game more enjoyable.

It is well known in professional golf how integral golf fitness exercises are for success at the highest levels. Men on the PGA Tour and women on the LPGA Tour understand the benefits of golf fitness exercises in achieving success. Outside the circles of professional players many questions exist about golf fitness exercises. Questions such as; what are the best exercises to improve golf fitness levels, are flexibility exercises and stretches better than other forms of golf fitness exercises, and what are the benefits of golf fitness exercises for the woman golfer?

These and many questions surround the topic of golf fitness. This article is to provide some answers for you on the topic of golf fitness exercises for woman. It has been well documented in magazines and television how LPGA women such as Annika Sorenstam utilize fitness programs to benefit their play on the course. Is there a difference between the LPGA player and the amateur woman in relation to golf fitness training? The answer is no. Yes, the women on the LPGA Tour are the best women golfers in the world, but the physiology of the LPGA player and amateur are the same. The skeletal, muscular, and neural systems are the same. The professional player has the same number of muscles in their bodies as the amateur. The woman’s professional player has the same skeletal structure as the female amateur, and nervous system as well. Granted the LPGA player has more refined and efficient swing mechanics, but the body is the same.

As a result of the body being the same, the principles and structure of a golf fitness program for any woman is similar. Before discussing the specifics of a program for women it is necessary to understand a few important principles. The first principle to understand about a fitness program is sports specific. Sports specific is a term describing the type of training utilized in a golf fitness program. Sport specific training simply states the program utilized by the woman athlete is geared towards improving them in their chosen sport.

A second principle closely related to sports specific training is cross specificity training. Cross specificity training is the utilization of exercises to develop the woman golfer in the positions, movements, and actions incorporated in the golf swing. The goal of cross specificity training is a transfer of training effect to the field of competition. Simply stated, a transfer of training effect is the ability of exercises utilized to train the female golfer having a direct benefit on their performance on the course.

For example, golf flexibility exercises will attempt to improve the flexibility within the player. As the player improves their flexibility parameters in relation to the swing. She may be able to create a bigger shoulder turn, which may increase the distance of her drives. This benefit is an example of a transfer of training effect onto the golf course. In summary, the three principles that assist in the development of a golf fitness program for women are; sports specific, cross specificity training, and transfer of training effect. Many additional principles exist that are used as guidelines in the development of a fitness program, but these are three essential ones.

Outside of the guidelines governing the development of a golf fitness program for woman. Specific physical components within the body are needed within the body to execute the golf swing correctly. Remember, it is the body performing the biomechanics of the swing. In order for the swing to be executed correctly and efficiently certain levels of flexibility, balance, strength, endurance, and power are required. These are the actual physical components within the golfer a fitness program looks to develop and enhance in relation to the golf swing.

The swing requires the body to move through a long range of motion for an efficient movement to occur. Much of this is contingent upon the ability of the core to coil and uncoil during the swing. In order for these two biomechanical actions to occur efficiently, the development of proper flexibility in the core is necessary.

We utilize flexibility exercises that are cross-specific to the movements in the swing to develop flexibility. The majority of these flexibility exercises are rotational and dynamic.

The swing is a dynamic movement, indicating that the body is in constant motion. It is crucial to develop a range of motion in a dynamic rather than a static (not moving) method. The goal of these exercises is to create a range of motion in the core for the golf swing. Flexibility is the first physical component requiring development within the woman golfer.

One needs to maintain, dynamically, a stable body throughout the entire swing. We have all hit balls at the range and know what happens when we do not stay balanced during the swing. Improving the balance and stabilization capabilities of the core translates into a better golf swing. Better Balance equals a Better Swing. Even subtle movements are consistency killers; thus we need to develop and maintain balance for a consistent swing.

Balance is connected to the efficiency of the nervous system and strength of the muscular system working together. The development of greater balance in the core and swing is the result of two types of specific exercise. The first challenges the nervous system creating greater efficiency. The second are exercises that create increased strength in the core. The combination of these two types of exercises permit for the body to maintain posture, promote efficient weight transfer, and create power in the swing. The result is a more consistent, accurate, and powerful swing. This is the second component included with a golf fitness program.

Remember that the golf swing is a repetitive movement. The mechanics of the swing repeat with each stroke. This process can be repeated hundreds of times in a round of golf. Ever go to the range and hit two buckets of balls? At some point the body starts to tire, and shots scatter.

Proper endurance training enables us to repeat a sound swing. We produce this through a series of exercises developing endurance in the entire body. This nets us a consistent swing through eighteen holes. Increasing endurance leads to lower scores. This is the third physical component of the golf fitness program for women.

Club head speed is a function of power. The more power generated by the body, the greater speed at which a club head impacts the ball. More power to the ball equals longer drives. Developing higher levels of power within the muscular system of the body is achieved through the implementation of power exercises. These types of exercise assist in creating higher power outputs of the muscles involved in the golf swing. Power training is the final component found in a golf fitness program for women.

In summary a golf fitness program for the LPGA or amateur woman golfer is relatively the same. Golf exercises for the woman golfer are sports specific. The exercises are cross-specific to the movements, positions, and requirements of the swing. The exercises within a woman’s golf fitness program induce a transfer of training effect onto the course. The swing requires certain levels of flexibility, balance, strength, endurance, and power to execute correctly. A golf fitness program for women will look to enhance these physical components of the body. The end result is an improved swing equating to lower scores and more enjoyment on the course.

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly working with professional golfers, most notably Masters and PGA Champion Phil Mickelson. To learn more about Sean and his golf fitness programs go to http://www.seancochran.com

Groshan Fabiola asked:


If you want join an online course for becoming fitness training instructor, the first thing you have to keep in mind is that you don’t take decisions on an impulse. First and foremost you should check out various courses available online in Fitness Instructor Training and get all the crucial information in place. If you make a well informed decision, you will be able to choose a fitness instructor course that will make you high quality and nationally recognized fitness instructor, which should be your primary area of concern.

Quality courses run by professionals in fitness will help you develop the skills and qualities needed to impart personal training to diverse groups.

The best way to go about gathering relevant information is by going online, doing some research by way of visiting websites offering fitness instructor courses and talking to people who have already taken online courses in fitness. If you can find genuine people who have taken such fitness courses online from the same institute that you are planning to take it from, such people will be able to offer you best advice.

Ask the Institutes offering Fitness Instructor Training courses whether or not the courses they are offering have been approved by the Awarding Body and are they providing distance learning legally with permission or not. How much ever good or standardized the course material might be, if at the end of it your certificate is not going to be recognized, the whole exercise will seem futile. Therefore it is of immense importance that the Fitness Instructor Training course you are planning to undergo is legitimate and duly approved by the authorities.

Also ask the institute offering you Online Courses in Fitness whether their program is recognized everywhere or not. As you going to spend both time and money – do it wisely. And most important of all there lies a career ahead of you, which cannot be compromised for anything.

The best institute for Courses in Fitness Instructor Training are those which don’t simply sell the course to you for the heck of earning money, they help you take the course that will be best. The institutes offering you fitness instructor training course will also ensure that you are taught by people who have excelled in the fitness industry at every level. Being trained under the right person will show in your work for the rest of your life.

A good institute offering courses in fitness Instructor training will also guide you to start your business the right way. They will provide you with right inputs so that you don’t start on a wrong foot and mess up your career even before it has begun. Taking Fitness Instructor training is all that you need to succeed, you also need knack and business acumen to be successful instructor. Professionally run institutes will give you an insight into this aspect too.

Choosing your institute to take combination of courses in Fitness Instructor Training is an all important decision, that you cannot take it lightly.

Sean Cochran asked:


Golf fitness exercises can be very beneficial in the alleviation of lower back tightness during a round of golf. We are turning our attention to the time spent playing golf. Yes, the actual round of golf in which your mind is probably not focused on core strength or flexibility exercises, but rather on how to get up and down to save par. Unfortunately certain situations, such as lower back tightness, which can derail your round. often arise. Today we are going to discuss some solutions to such a problem.

Overall the goal of golf fitness training is to prepare the body to play better golf. This will provide you the opportunity to get up and down from that green side bunker where you have an awkward stance, requiring more strength from the lower body and better balance. So, it does not come as a surprise that a question mark may arise in your head when we discuss golf fitness training during a round of golf. Or even more so how golf fitness training can help with lower back tightness.

It is not a common occurrence but there are certain situations where golf fitness exercises can be beneficial during a round. One such situation is lower back tightness: It is not a common occurrence during a round of golf to have your lower back “tighten up”, but if it does, it will play havoc on your golf swing. And we really want to alleviate such a situation and get you back to going after pins rather than thinking about a twinge in the lower back.

Before discussing how to utilize golf fitness exercises in such a situation, lets discuss what is happening to your lower back when it “tightens up” or becomes strained during a round. The biomechanics of the golf swing place large amounts of shear force on the lower back each and every swing. These shear forces stress the musculature of the lower back.

Over time if the muscles of the lower back are not strong and flexible. The stresses placed upon it by the golf swing will cause fatigue. Once the lower back is fatigued, the muscles of lower back will not function properly, and to protect themselves from injury they will shorten (i.e. “tighten up”). This can easily occur during a practice session or even round of golf.

This results in feelings of discomfort, possible spasms, and a decreased range of motion. All of which will take away from the execution of your swing. The long-term solution to this situation would be the implementation of a core program to increase the strength levels of the lower back. Unfortunately, during a round of golf we need immediate relief from the lower back tightness to get you through the round.

The short term fix or “band aide” to use in this situation is the implementation of a few simple golf fitness exercises. These golf fitness exercises will be in the form of flexibility exercises to stretch the “tight” muscles of the lower back. These types of flexibility exercises in the short term will alleviate the tightness in the lower back. Remember this is not a long-term solution, but rather a way to keep you in the game so to speak.

One such golf flexibility exercise I have found beneficial in such a situation is the Dog Down. The flexibility exercise is simple to perform, stretches the lower back, hamstrings, and takes little time to execute. Begin by bending over, allow the knees to bend, place hands on the ground, feet shoulder width apart, and your heels flat. Slowly extend the knees straight until a stretch is felt in the lower back and hamstrings. Hold this position for 30-45 seconds.

This exercise should provide some immediate relief to lower back tightness during a round. Repeat as often as needed, but keep in mind this is only a “band aide” or short term fix. To prevent such situations in the long term is probably best to implement a golf fitness program entailing flexibility and strengthening exercises for the lower back. Remember, golf fitness exercises can be beneficial during a round of golf, but even better is to adhere to a structured golf training program.

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly working with PGA Professionals, most notably Masters and PGA Champion Phil Mickelson. To learn more about Sean Cochran, his golf fitness programs and golf exercises go to www.seancochran.com

Sean Cochran asked:


Golf fitness training programs and golf fitness exercises can improve your core strength. Core strength is essential in driving the golf ball farther off the tee box. In order to drive the golf ball farther it is necessary to increase the club head speed at which the driver impacts the golf ball. Two parts exist in this equation of increasing clubhead speed. One part revolves around the implementation of golf fitness exercises to improve core strength. A second part of this equation is connected to the mechanics of the golf swing.

Increasing club head speed occurs by improvement in two areas. Number one is your swing mechanics. The more efficient at which you execute the biomechanics of the golf swing, the greater amount of energy will be translated into the golf ball at impact. So, first and foremost, increasing club head speed is directly connected to your swing mechanics.

The second part of increasing club head speed is connected to your body. In order to execute the biomechanics of the golf swing efficiently, certain levels of flexibility, strength, endurance, and power are required from your muscular system. If you are lacking in any of these physical capacities, the ability to execute the golf swing will be inhibited.

The results will be compensations and a loss of club head speed at impact. In order to ensure the body has the required levels of flexibility, strength, endurance, and power to execute a swing, golf specific exercises can be implemented into a training program.

Such a training program will focus upon the core section of your body. The core is a reference to an anatomical area of the body from just above the knees to just below the chest. The core incorporates all the muscles of the front, sides, and back of the body. Muscles groups found within the core are the glutes, abdominals, obliques, and hamstrings.

Why does a golf specific training program focus upon the core?

Simply because the majority of movements of the golf swing involve the musculature of the core, and for this reason these muscles need to be flexible, strong, and power. Knowing the importance of the core relative to the golf swing, the next question to ask is how can we increase club head speed with training the core?

Club head speed in terms of the body is measured as power. Increasing the power outputs of the core will assist in improving your club head speed. Assuming you have developed the required levels of flexibility, strength, and endurance within the core to simply execute the biomechanics of the golf swing efficiently. The addition of golf fitness power training exercises will assist in improving the power outputs for the golf swing.

These types of golf fitness exercises will focus on creating increased force outputs by the core in a rotational movement pattern. Exercises often found in this section of a core program for golf are medicine ball side throws, medicine ball reverse throws, jump squats, and medicine ball overhead throws. All of these exercises develop the power outputs of the core over time if performed on a consistent basis. If you are looking for golf fitness exercises for the core and golf fitness programs please visit my website www.seancochran.com for more information in both of these areas.  Remember, increasing club head speed is contingent upon both your swing mechanics and body. Improvement in both of these areas is required if the desire is to increase the distance of your drives.

Groshan Fabiola asked:


Everyone who has participated in a motocross competition knows how demanding this sporting activity is and the extent to which the riders’ strength and endurance are tested. Performing those high-speed landings, spins and turns on tracks with steeps, hills and muddy areas is definitely not easy. It seems that this sport is death-defying at times, and the pressure on racers can’t be anything but huge. You have to control a two-hundred-pound-bike and maintain top speed through all those jumps, bumps, hills and turns of the motocross racing track. Therefore, it comes as no surprise that most motocross racers are in a far better shape than most other athletes. And most of the successful motocross racers have acknowledged the importance of adequate motocross fitness training.

Motocross fitness training does not differ too much from fitness training in general. However, there are some aspects to be mentioned about specific motocross fitness training. The increased demand on the arms, shoulders and legs of a rider makes motocross fitness training a bit different from the traditional fitness training programs. Good and efficient motocross fitness training should consist of specific exercises that help build those groups of muscles that you use the most while racing. Furthermore, motocross fitness training should be appropriate to your current fitness level. Proper exercise is very important, as it can make a huge difference as far as your performance on the tracks is concerned. Too much workout leads to over-training, and this is not good either. Therefore, you should look for motocross fitness training programs that were specifically designed for this sporting activity.

Everything you need to know about motocross can be found online. The online motocross community is getting larger by the day, and more and more motocross lovers share their experiences online. This is good to know in case you are not interested in motocross as a racer, but just as a fan. You can become a motocross affiliate and enjoy all the benefits that derive from this. Becoming a motocross affiliate is quite easy. All you have to do is look for a reliable motocross web site. It is very important that their programs, software and information be genuine, because otherwise you won’t be too successful. Once you have found such a web site, all you have to do is join their motocross affiliate program and enter the wonderful and rewarding world of motocross.

Millions of people worldwide are interested in motocross, both as racers and as spectators. Thousands of motocross racers go online for the most recent and useful information on racing tips and techniques, motocross fitness training, mental preparation for races, motocross instruction videos, motocross software, and so on. Motocross is a very popular sport and will continue to be so for many years to come. Under these circumstances, becoming a motocross affiliate is a very smart choice if you want to be part of the wonderful motocross world and even earn some money in the process.

For more resources about Motocross fitness training or even about motocross affiliate please review this link http://www.mxtrainingjournal.com

Denise K. Wood, Ed.D. asked:


Setting fitness training goals is a first step toward giving direction to your exercise program.  Goals project a path that leads to the level of health and fitness you envision. Clear measures of your expected outcomes crystallize your progress along the way.      

Many can readily express their primary goal as, “to get fit”.  But what exactly will being fit look like, and how will you know when you have arrived?

There are many ways to demonstrate that your fitness level is improving. Subjectively, you may seem more vibrant, shapely, and toned.  But you also need concrete ways of measuring improvements.

Correctly developed goals promote adherence to your fitness program.  Witnessing visible progress inspires even greater effort toward achieving goals.

Ideal fitness goals are:

1. Stated in specific performance outcomes:  The key is to select a few goals with clearly defined outcomes that exemplify the fitness qualities you hope to develop.  Examples are: (a) wear size 12 jeans, (b) walk 5 miles without stopping, (c) bench press 200 pounds, or (d) reduce proportion of body fat weight to 25%. 

2. Directly measurable: Each of these outcomes can be assessed early in training and evaluated throughout your program. They provide objective indicators of your improvement.  There will be no question as to whether or not you have accomplished them.

3. Targeted for specific short-term and long-term completion dates:  Set a date when you expect to achieve your long-term goals. Then establish short-term goals that you at specific dates along a time line (e.g., monthly, every 6 weeks).   Short-term goals are mile markers-check points of your progress toward your long-term goals.

4. Realistic and achievable: Given your starting point or current condition, could you potentially achieve these fitness goals within the projected time line?

Goals should be challenging, but not overly aggressive or virtually impossible to reach. If you mistakenly set your goals too high or too low, adjust the targeted values and/or dates accordingly.

Examples of good goal statements are:

*Fit into size 14 jeans by April 1 and size 12 jeans by June 1.

*Walk 2 miles without resting by February 15, 4 miles by April 1, and 5 miles by June 1.

*Bench press 75 lbs. 5 times by April 15 and 100 lbs. one time by June 1.

*Achieve 30% body fat weight by March 1, and 25% by June 1.

Be patient as you navigate the path you set forth.  Even if it takes longer than anticipated to achieve your fitness goals, celebrate your milestones and keep going!

Denise K. Wood, Ed.D. asked:


When we begin a new fitness program, we are energized to work out and optimistic about achieving our goals.  As the weeks pass, our enthusiasm may fade.  Workouts may become less frequent and eventually cease altogether before we reap the anticipated benefits.

Studies show that 50% of individuals who start a self-monitored fitness program will stop exercising within six months. The dropout rate is very high when a fitness program is begun at a very high intensity level and when self-motivation to exercise is low.  (1)

Following sound principles and practices can reduce exercise missteps, produce better results, and encourage fitness program adherence.  The following are 7 common fitness training mistakes and suggestions for correcting them.

1. Vague goals. Goal setting is a key motivator for exercise adherence. Well-defined goals guide decisions about the types of exercises and regimens that will produce the intended results. Set both short-term and long-term goals that are specific, realistic, challenging, and achievable. (2)

 2. Beginning fitness levels not assessed. When individuals begin exercise programs, they seldom take inventory of their initial health and fitness status. Assessments offer baseline measures on which to show progress. Test yourself on items related to your goals so that you have clear training targets and can establish reasonable time lines to achieve them. Reaching each milestone demonstrates success and inspires greater self confidence to continue exercising.

 3. Loosely focused training program. Without appropriate exercise regimens that specifically target goals, results can be haphazard. A well-designed fitness program can streamline the path toward your expected outcomes while preventing the frustration of slow progress or no progress at all. Unless you are familiar with exercise principles, you may need to rely on professional guidance to develop a well-planned program.

 4.  Program not individualized. No two individuals are alike, nor do they respond in exactly the same way to exercise.  Fitness level, gender, posture, medical history, personal goals, and many other factors provide a basis for individualizing exercise programs.  Personalizing your program to fit your needs and preferences will yield faster results. 

 5. Working too hard. The “more-is-better” philosophy of training is not as effective as you might expect. Training with variations in workout routines produce better results than training to failure or exhaustion. Adequate recovery periods are necessary to prevent dropping out of exercise activities due to overtraining.

 6. Not working hard enough. If exercise is too easy, you will be frustrated by the lack of results. A general guideline is to work out within a target zone of 60-85% of maximum effort. As you adapt to specific exercise regimens and your performances improve, you must gradually and progressively increase your work load so that you continue to train within the 60-85% range. (3)

7. Insufficient stretching. As muscles become stronger and tone improves, it is important to stretch prior to and after workouts. Maintaining adequate flexibility is essential for preventing aggravating injuries that can contribute to quitting exercise programs.

Fitness training mistakes are avoidable.  As you learn more about exercise and apply sound principles, you will encounter fewer disappointments and realize more consistent gains.  If you continue to work wisely, diligently, and safely, you can ultimately achieve your fitness goals.

References

1. Sullivan, P. (1991). Exercise adherence. (ERIC Document Reproduction Service No. ED330676). Retrieved from ERIC database.

 2. Schmidt, R.A. & Wrisberg, C.A. (2000). Motor learning and performance: A problem-based learning approach (2nd ed.). Champaign, IL: Human Kinetics.

 3. McArdle, W.D., Katch, F.I., & Katch, V.L. (2000). Essentials of exercise physiology (2nd ed.). Baltimore, MD: Lippincott, Williams, & Wilkins.