Goal Setting for Fitness Motivation , 2 of 4

1)      Goals               2)      Plans         3)      Steps

GOALS

It is often uncommon sense that you can not hit a target you do not have nor can you reach a goal you have not set. People talk of getting in shape , losing weight or doing an athletic event but only take a few haphazard steps without  a plan or specific goal.  

Therefore setting and focusing on a goal can be a positive motivational tool if the goal(s) is :

A) Specific  

B) Measurable

C) Realistic

D) Timed

SPECIFIC – The goal needs to be clear and detailed with numbers, colors, sizes, shapes and even some of the  who, what, where, when, why and how.   Having set and made specific goals we can remain motivated with the additional  focus provided.                                                           Examples:  Weight Loss -25 pounds,        Blood Pressure to 120/80,      Run the Charlottesville Marathon April 17 2010- 40? weeks from now,        Get a PhD in Physiology by age 50,          Send kids to college,…

MEASURED-  Being specific in the first part makes measurement easier .  A solid and specific target makes planning easier because we can easily measure progress and results on the way to a specific destiny. 

REALISTIC- Specificity and measurement tools are not necessary if the goal is unrealistic. Realism may be a function of time. The goal may be realistic in 5 years , not this year. Therefore the the whole process including  timetables must be taken into an account. Review the goals with an expert  or trainer.As a 6′8 290+ pound football player- the best goal plan is not going to make me the winning jockey in The Kentucky Derby- maybe the horse….     Realism may be a function of time. The goal may be realistic in 5 years just not this year so the the whole process including the timetable must be taken into an account. Review the goals with an expert  or trainer.

TIMED-  Timing is a key part in determining realism and in planning the specific parts of the goal and the measurement tools.Make a plan, a roadmap with baby steps and some Big strides allows for a sensible goal program.

Example: Lose 25 pounds = 5 pounds/month = 1.25 pounds/week =  1/5 pound /day = 700 calories /day (diet and exercise)

Run a marathon- Week 1- walk 20 minutes 4 times, Week 2 walk 30 minutes….Week 6 jog easily and walk  for 60 minutes, ……Week 7- run a 5k…..Week 22- Run walk 60 minutes 3 days and run/walk for 3 hours on one day , Week 36 walk/run a marathon….

 

Next we will look at the steps in a goals program.

Fitness Motivation , {Part 1 of 4}

Getting and Staying motivated is a simple thing. Not always easy but simple.

Fitness can be easy and fun if  pursued in a sensible way. There are 3 tools to help maintain motivation.

These 3 tools can be used to keep it simple:

1)      Goals

2)      Plans

3)      Steps

GOALS

It is often uncommon sense that you can not hit a target you do not have nor can you reach a goal you have not set.  Therefore setting and focusing on a goal can be a positive motivational tool if the goal(s) is :

A) Specific   B) Measurable C) Realistic D) Timed

(Part 2 of 4 will address goals and goal setting)

PLANS

Once the goals have been set and detailed then a plan to achieve them needs to be created.  having specific goals with tangible measures makes this stage a little easier.

Research or assistance may be necessary at this stage.

Read a book, go to a website(s), talk to a coach, counselor, trainer or appropriate expert.

Then create the plan with specific, measurable, realistic and timed/dated steps to follow.

Examples-

GOAL= Run a race, Plan will detail how much to walk run on day one, 2, 3, 4….. up until the race. It will also have specifics on eting, drinking, stretching, resting….

GOAL- Lose weight (specific- 25 #), what to eat this week, when to eat, how much, how much exercise, when, how often to get on scale

The plans or programs can be weekly, daily or even more specific and broken down. Having a written map to follow with steps to take gives us motivation and can be useful especially when we fall off the “horse” and need to jump back on it.

(Part 3 of 4 will address the Plans and Programs)

STEPS

Goals can and should be broken down into steps and milestones.  If your goal is to quit smoking and run a race, you can not run a marathon after 3 days of jogging and and still reeking of tobacco.

1. Quit smoking
2. Get shoes and start walking for a few  weeks
3. Add in in some running
4. Do the running (according to a program) and mix in walking
5. Sign up for a short race after a reasonable length of time.

Once you have   steps and milestones identified then you have a tool to measure progress and  celebrate each forward move. These steps of the program are the foundation for the planning process and a good plan/program will have these highlighted as time progresses in the process.

It is also good to have the smaller/intermediate  steps highlighted and treated as milestones- reaching these steps gives us some comfort and success as we reached for greater / bigger goals.

Celebrate 5 pound weight loss increments on the way to 25 pound goal. Enjoy a 6 mile run on the way to a 26 mile race  24 weeks away.

(Part 4 of 4 will address Steps and milestones)

Value of the Day Off

     Rest and recovery are great tools in the training process. Constant strain and effort does not equal  improvements, it leads to injury and malaise.  When we exercise we breakdown muscle as well as other body fibers. They can only rebuild when we eat and rest. Without proper diet and rest we break down and end up injured.  I have seen this personally and have learned to take good rest days.

    As a football player I lived the No Pain No Gain, play tough lifestyle but learned that as a recreational runner (and no longer 21 years old) I can train hard only so much before I break down.  I read Galloways Book on Running in the late 80’s and started using  the Walk breaks popularized by Jeff Galloway and this kind of rest has also been beneficial and rejuvenates when in the middle of a race or workout.

      I also schedule days of rest and minimal athletic activity. I frequently use active rest- easy walk, bike ride or cross training at the gym.

REST IDEAS:

• Up in the morning at my normal  time, shorts on but no shoes- turn on a Yoga DVD and twist/stretch and start the day.
• To the gym and fill the water bottle and hop on the concept II rowing machine
• Up in the morning , put on the trail shoes and take an easy walk along the Rivanna Trail (www.rivannatrails.org)
• Grab a rake and clean the yard
• grab the remote control and sit on the couch for Simpsons reruns or a ballgame.(get back up and out tomorrow….)

TOMORROW:  Get back to the workout plan and take it easy and have fun.

Love the Day off.

Pedometer- Great Tool or Fun Toy

  I have had good success using my pedometer to measure my daily activity, in addtion to my actual workouts. In creating wellness programs for team members and clients I have started recommending the use of a pedometer to measure daily movement and activity.
        There are a plethora of 10,000 step programs out there. The idea behind them is to use a pedometer to determine a baseline for the number of steps taken in a day(wear pedometer for 5-10 normal days- count the steps and get an average daily steps). When you have the average number of steps you can then make an effort to add steps. Steps can be added by walking up the steps, parking farther from door at work or stores, taking a walk to a different coffee shop or deli for lunch.

       What I do is  focus on doing a daily workout walk or jog and then wear the pedometer to record the level of walking activity I do. 
      I have found that on average days at the store with a stroll at lunch I collect an average of 7500-8000 steps. I frequently go over the 10,000 plateau if I have an activity or chores to attend to in the evening(shopping or tracking a kid down from practice).
I know my daily workouts will burn the calories and help me get in shape but my daily activities will help really knock down the calories and keep me in the best shape possible as I combine workouts and daily actions.
     Living this way I can use the example to teach and guide the people I work with to get more active- go for a regular walk or run just get the butt off the chair  a little bit every day and multiply the efforts you make when you exercise.

Run to Lose Weight OR Lose Weight to Run

As a big runner and big eaterI occasionally have problems keeping the weight down if I can’t run (2004 with plantar fasciitis, several knee injuries from football).

When the weight climbs I then  have the challenge of needing to run to lose the weight but also  needing to lose the weight to run pain free. I have done a lot of research and tried many things myself and with friends.  There are 2  ideas I have seen repeated-

A) Exercise time - total calorie vs fat burn

B) Intensity - easy workout vs harder, heavier, faster
I have discovered in many sources  that workouts over 45 minutes are the key to fat burning and ultimate weight loss.  All exercise – 10 minutes core video to a 4 hour marathons- burns calories but there is research that shows lipid metabolism(fat burn) picks up after 45-60 minutes of exercise.   Carbohydrate storage has been depleted and fats are converted to fuel and burned.    Now a good and regular calorie burn while moderate control of food intake will result in weight loss or at least maintenance.   

Another benefit of longer workouts is the resulting metabolic increase. We can burn more calories throughout the day after we have raised the burn in the workout.
As I train I watch my weight drop and eventually plateau and then focus on my food and add some changes to my workouts to continue to the ideal body structure.

The other idea addresses intensity of exercise.

In much the same way that a car burns fuel at a higher rate when driven faster or fully loaded with passengers or other weight, our bodies burn calories at different rates when we make different effort levels.  Mix in some “sprints” or hard runs up hills in with the long easy runs/walks.

This can be done on the bike, the rower, elliptical and even with resistance exercises (weight lifting). 

Soget up and get moving, mix it up with some hills, some speedier work and have fun- be in shape.

Food, Activity and Weight Loss

Many people Get Moving because they have some concern about weight, health and fitness. A lot of people want to lose weight, others have reached a target weight and want to stay there and still others are fit but need to gain a few pounds to be healthy.     Basic concern:

How do I determine my daily calorie burn  and calorie needs ?

A)     How many calories do I burn living everyday ?

B)      How does my activity / exercise impact the calories burned?

C)      What is a pound?

A}        Daily Calorie Burn

The metabolic rate is analogous to the mpg in a car. It determines how many calories we burn for a given amount of effort. We have metabolic rates for rest and for  given levels of activity.

RESTING METABOLIC RATE ( RMR) – calories we burn “living” every day- essentially what we burn if we sat on the couch all day.

This information provides us with a baseline to plan our diet and exercise. If trying to gain or lose weight we use this and a measure of our activity/ calorie burn to determine a plan.

Resting Metabolic Rate (simplified)	125 lb woman= 1250calories/day
Women  :   Bodyweight  x 10 =Calories/day	150 lb woman= 1500 cals
Men        :   Body weight x 11 =Calories /day	175 lb man      = 1925 cals

 

B }    Calories burned from added Activity / Exercise

The above information tells us what we burn every day as we live- now we will estimate what we burn with different levels of activity. 

Activity level	Caloric Impact calculation
Sedentary  ( little or no activity-office job)	Resting Metabolic Rate  x   1.2
Lightly Active ( some easy actions/exercise 1-3 days)	RMR x  1.375
Moderately Active ( Moderate activity/Exercise 3-5 days)	RMR x  1.55
Very Active  (Hard work/exercise 5-6 days a week)	RMR x  1.725
Extremely Active (Hard daily Work and/or Exercise)	RMR x  1.9

 

Moderate Activity examples
125lb Woman	1938 calories
150 lb  Woman	2325
175 lb  Man	2984

 

C }     What is a pound?

A pound gained or lost is 3500 calories. At the end of each period, a week for instance we can lose weight if we have a net deficit in calories. In other words if I burn 3000 calories each day and consume 2500 calories- I will have a loss or deficit in calories of 3500 each week and can lose 1 pound a week and be sexy for swimsuit season in no time at all.

These are just estimates and meant as a starting point to determine personal  needs and plans.  All people are different and actual rates will vary with a variety of variables.

Enjoy your activity and keep moving.

 

Keep Moving when Injured- The Gym

   Recently I bruised the bottom of my foot on a run[hit a rock in funny way] and it got in the way of running/walking so I made few adjustments to my gym workouts. I have always liked to have a backup method to exercise when unable to do the preferred workout.

  I did the same basic lifting but when I got on the rowing machine I did 2 workouts, A) Medium time length Interval workout where I increased Strokes per Minute(SPM) for 90 seconds every 2-3 minutes , B) a nice long easy row (medium effort) – same total time as part A.

   The effort left me winded and sweaty. I had a good muscle/heart beat buzz from the workout and I was able to recover AND get a good workout. I have recovered from the bruise and am back on the road and trail but I still do gym workouts for total body health and fitness.

It’s Raining- Lets Move Outside.

During  a recent rainy day walk with a group of friends the discussion of rain wear and walking gear consumed half of the walk.

Much was discussed- suits, hats, jackets, pants, socks, shoes,gloves and other clothing.

Of the points discussed one consensus reached was the care and treatment of wet Walking/running shoes. How to deal with rain soaked shoes?

1. remove insole
2. open laces wide
3. Stuff  with newspaper (or dish towel)
4. take damp newspaper out after 6-8 hours and stuff again(if still damp)
5. remove damp newspaper and let shoes finish drying

The re was much debate on waterproof vs water resistant clothing , hats or hoods and of course dealing with wet, cold soaked bones- hot bath or shower.

The shoe consensus was easy the rest was left open after the debate but is was a fun discussion.

Get Moving on the “Water”- Row for Health.

       Years ago when I was a member of a gym I loved using the StairMaster and the rowing machine as my chief form of cardio cross training.  I joined a gym again and started back on both machines.The stair climber is a good controlled workout but the Concept2 rowing machine has me hooked.

        It gives me a full body workout with no impact.  This mornings workout was after a bit of weight lifting was indicative of my “addiction”.  I was dripping with sweat after 5 minutes and nearly submerged after 10 minutes and as I coasted in after 15 minutes I was drained and needed water and some other replacements to recover.   I drank a protein smoothie and had breakfast and now a few hours later I still feel a little buzz in my shoulders and upper back.

I also noted that the two  2000 meter efforts were both faster then the last time I rowed(2 days ago) and the 2nd was faster then the first.
    I am looking forward to tracking my progress and efforts as a rower in a journal as I do with  running and walking. I will be curious to see how it impacts my fitness and ultimately my running.

How Much Water Can I Carry?

As I head out for workouts this time of year I pay special attention to my hydration needs. I sweat and soak my t-shirt as I tie  my shoelaces so a warm spring  run leaves me quite damp and a July otuing turns me into turkey jerky.

      I carry and handheld water bottle daily , and as the heat  to 50, 60 and then over 8o I also wear a belt with at least one spare bottle and if I go a greater distance/time I wear the belt that has 2 bottles and carry a handheld bottle in each hand so I am out there with 80+ ounces of water and in the pouch of the belt I have electrolyte replacement to maintain that mix safely in my veins. many folks that go longer will also wear a pack with a bladder filled with water.
     There is nothing like running in the woods this time of year for the animals and plantsI encounter but the weather presents special challenge but not an insurmountable one. As spring approaches the woods change and grow and regular visits treats me to the ever changing and always wonderful delights that God has created for us.

Get moving and get out there but be safe an drink up.