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Strategies for Exercise Adherence

 


Strategies to Enhance Adherence to your Goals

Brandon Partin - NASM CPT, VC

Introduction

When it comes to setting goals it can often be difficult and complicated. Goal setting takes a lot of practice and needs to be done in a specific way to where your goals can be achievable and realistic to reach said goal.

How to set your goals

There is a blueprint that comes to creating goals that can be completed and it can be followed by an acronym known as SMART goals. SMART is defined as Specific, Measurable, Achievable, Realistic, and Timely. This is an acronym you need to base your goals on for them to be completed. Specific simply means that you want your goal to be clearly defined, which means you don’t want your goals to be too vague. Measurable means that you want your goal to be tracked. This means having data to back it by journaling and keeping a log of what you’ve completed. Attainable/Achievable simply means that the goal needs to have a middle ground between not being extremely easy and not being too challenging. Realistic means to have a goal that is relevant to your current life and in your current circumstances. What is a goal that can be accomplished based on your current situation at this present moment? Timely means that your goal needs to be completed in a timely fashion and should have a set time that it needs to be completed by.




Set SMART goals yourself

There are various examples that you can follow when it comes to SMART goals. I've compiled a small list that will give you a blueprint and guide on how you should write down your goals.


  • I will lose 20 Ibs in 5 months by using a combination of resistance and cardio based exercises, working out at least 4 days a week for at least 1 hour per day


  • I will reduce my overall blood pressure by at least 5 points within the next 6 months by doing cardio based exercises for at least 30 minutes, 5 days a week


  • I will gain 5 pounds of muscle by focusing on resistance and strength training exercises and doing upper and lower body split of a least moderate intensity at least 5 days a week for 1 hour per day


  • I will build more strength in my arms by doing both bicep and tricep based exercises at least twice a week for 1 hour focusing on resistance and strength training with free weights



Outcome and Process Goals

There are basically two types of goals to reaching your destination and these are known as Outcome goals and Process goals. Let’s define what these two mean. An Outcome goal is a larger goal and that it is the desired outcome that you want to reach with this specific goal. A Process goal is the smaller goals that will be used to reach your outcome goal. So in more simpler terms the outcome goal is focused on the end result whereas the process goals are the steps that are taken in between.



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