Setting Your Goals on Fitness
Strength Training and Flexibility
Train each major muscle group two to three
times per week, a minimum of one set of eight to 12 repetitions.
Lightly stretch the muscle groups used during
your activity for eight to 12 seconds prior to exercise, and all major muscle
groups for 20 seconds or longer post-exercise. The best way to rate one's ideal
range is to take a stretch to the point of slight discomfort and hold the
position, while avoiding any sensation of pain.
Charting Your Progress
Once you have decided on your overall fitness
goal and your weekly workout plan, you need to log it, to make sure that you
are sticking to the program. Your fitness chart should also include some
reminders of where you started and how far you have come.
For example, if your goal is weight loss, jot
down your weekly weight or measurements. If you're trying to improve your
muscle tone, take some pictures or make notes to size up what is happening over
the designated training period.
Don't be discouraged if you miss an intended
workout or have a bad week. Instead, work harder the following week. And keep
in mind that staying fit is a lifelong process that takes place in small, daily