So far on the Your Weight Matters Blog, we’ve talked about the importance of making S.M.A.R.T. goals when changing your behaviors to manage your weight. For a quick recap, recall the definition of SMART Goals:
- Specific – Choose one specific behavior per goal to work on.
- Measurable – Can you measure against a baseline or starting point?
- Attainable/Action-based – Is the goal attainable? Use action words like “I will” and “I do.”
- Realistic – Do you have honest and realistic expectations of yourself with your time, body, likes/dislikes?
- Timely – Is the time allotted reasonable and manageable for you right now? When will it conclude?
Incorporating the FITT Principle into Your Exercise Routine
As you can see, using the SMART goal strategy helps you build a strong foundation for your weight management journey. However, that journey consists of multiple parts – and exercise is just one of them!
Have you ever set out to accomplish a workout, only to become frustrated, exhausted or in pain? Perhaps you’ve even lost focus, or you’ve asked yourself if the exercise you’ve been doing is even effective.
These are common concerns experienced by people just like you – people looking to take charge of their weight and health and attain a healthier lifestyle. When you’re facing this kind of doubt, keep the FITT Principle in mind!
- Frequency – How often will you exercise? (Tip: the Centers for Disease Control recommends 150 minutes/week for the average adult, age 17-64).
- Intensity – What percentage of your target heart rate do you exercise? How hard do you plan on working? (For specific information on measuring exercise intensity, please CLICK HERE).
- Type – What mode of exercise are you using (walking, swimming, biking, aerobics, weights, yoga, etc.)?
- Time – How long can you exercise per day? (This can be in one session or divided throughout the day.)
Additional Tips for Staying on Track
Making SMART Goals, using the FITT Principle… that’s a lot to keep track of! We get it, and we know there’s a lot of mental work that goes into creating a sustainable fitness plan. Try these additional tips to help you out:
- Use a journal to document your daily/weekly exercise.
- Take time each week to reflect on your challenges and accomplishments.
- Vary your workout routine to keep things fresh.
- Work out with a friend or loved one to make exercise more fun.
- Be kind to yourself, because every step forward is a step in the right direction!
