Set goals
- Understand the real underlying objectives behind goals
- If objectives can be achieved more effectively
- Re-evaluate goal
- If objectives can be achieved more effectively
- Outcome goals
- eg: reduce 5 pounds of fat or jump 1" higher
- Set outcome goals so compatible behavioral goals can be set
- Set short term and long term outcome goals
- Test progress toward outcome goal regularly
- Adjust behavioral goal based on progress of outcome goal
- Minimize psychological focus on outcome goal
- less real control
- discouragement is likely if outcome goal is not achieved
- Behavioral goals
- Choose specific behavioral goals
- Mode of exercise, frequency (days), duration (time), intensity
- eg: weight training, 4 times per week (MTTF), 30 minutes (6:30 PM), 8-12 reps to volitional fatigue
- Begin with small and very achievable goals
- eg: Walk for 5 minute upon waking
- It's more important to establish a routine than exercise with any significant duration or intensity
- Plan on exercises at regular time
- Consider exercising in the morning when there are fewer distractions
- Some may find it more convenient to exercise in the evening after work
- Plan on exercises every day so it becomes a habit
- Mode of exercise, frequency (days), duration (time), intensity
- Have a back up plan
- eg: exercise at 8:30 PM if 6:30 PM is not feasible
- Understand potential obstacles from past experiences
- Try not to use back up plan unless necessary
- Walk, run stairs, or perform calisthenics when away from home
- Forgive yourself if you drop out
- Evaluate reasons for drop out
- Adjust plan to prevent future drop outs
- Recommit to new plan
- More control of success than outcome goals
- Plan ahead
- Weekly or Monthly workout schedule
- Pack workout bag night before
- Choose specific behavioral goals
- Set realistic goals
- re-evaluate plan if you are not certain you can achieve behavioral goals
Choose ideal exercise program
- Enjoyable activity
- Develop a sense of mastery
- Gradual, progressive changes
- Start at lower intensity
- Start at lower duration
- Positive feedback
- Individualized
Commit to goals
- Share goals with those close to you
- others that are likely to ask you about your progress
- when you are weak, you know they know you should be exercising
- minimize future personal conflict or misunderstandings
- They understand the importance of your goal and the time you have set aside for it.
- Write goals where they are in view everyday
- refrigerator, mirror, date book, etc.
- Establish a routine
- Plan to exercise about the same time each day
- Becomes a habit
- Write workout times in your planner as you would an appointment
- Set recurring alarms on your watch or PDA
- Agree to exercise for 5 minutes if you should ever not feel like exercising
- Most likely you will feel like exercising after getting ready and warmed up
- Plan to exercise about the same time each day
- Personal fitness contracts
- sign with witness
- fitness professional or peer
- sign with witness
Monitor yourself
- Activity and exercise diary or log
- Activity throughout day
- Exercise
- Weight training, aerobics, stretching, plyometrics, recreational activities, sports
- Electronic monitoring
- Pedometer, heart rate monitor, stop watch
- Regular fitness tests
- Diet
- Log
- Exchange list check list
- Computerized analysis
Use diversions
- Television, music, book, magazine
Variety
- Perform a variety of exercises and activities
- Try new activity
- purchase instructional book, take class, or ask help from friend
- Take turns for one family member to choose a family activity every week
- Change weight training workouts every month
- Try new activity
- Vary routes or trails
- Exercise at the gym and at home
- Home equipment
- Purchase equipment that matches your preferences
- Treadmills and strength training equipment is more likely to be used regularly
- Home equipment
- Utilitarian exercise
- Walk to the store
- Walk the dog
- Yard work
- Choose physical activities for family time, date, or social function
Social Support
- Peer or family support
- Training partner
- Mentor or others in focus group
- Friendly competition
- Social contact
- Class setting
- Group or around other people
- Telephone contact, mailing, computer based
- Class setting
Prepare for special activity
- Adventure vacation
- Competition
- Work or insurance incentive programs
- external incentive (extrinsic) needs to transfer to internal satisfaction (intrinsic)