2504 KIN Spring 2012 D. Dailey, MS
Committing to Fitness
3
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Objectives
Commit to fitness behavior changes by assessing your motivations, setting appropriate goals, and creating a personal behavior change contract. Identify common barriers and obstacles to exercise and develop rewards for overcoming them. Discuss how your fitness needs may change over your lifespan.
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Planning a Successful Fitness Program
1-Understand Your Motivations Common Reasons for Starting Exercise: To get healthier and fitter get into a program. To have fun sign up for class/sports To meet people or exercise in a group go to gym To set and achieve goals competitive events in local community To lose weight get into a high intensity workout to burn calories.
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Planning a Successful Fitness Program
2 - Know Where You Are in the Stages of Behavior Change The Trans theoretical Model of Behavior Change (six stages): Precontemplation Contemplation Preparation Action Maintenance Termination
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Planning a Successful Fitness Program
3 - Set Reasonable Goals Goals should be SMART: specific, measurable, action-oriented, realistic, and time-oriented.
4 - Make a Personal Commitment Developing new behaviors takes perseverance. Written statement/ reminders.
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Overcoming Obstacles to Exercise
Barriers May Be Personal or Environmental Environmental: Both external (weather, pollution) and
physical factors. Social/intrapersonal factors.
Personal: Lack of time, injury, chronic pain, emotional
challenges.
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Overcoming Obstacles to Exercise
1- Make Time for Exercise Make it a priority and adjust your schedule. 2 - Set Up a Reward Structure: Internal or External Internal: Based on how you feel Sense of accomplishment Increased self-esteem Comes from outside yourself, e.g. Buying new clothes, Celebration meal.
External:
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ABC News: Personal Fitness and Exercise
| Personal Fitness and Exercise
Discussion Questions: What are the advantages of an entire family committing to losing weight together? Are there any disadvantages? What kinds of support can family members provide to each other in making lifestyle changes? are What the biggest obstacles to overcome for a family going through this process together?
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Overcoming Obstacles to Exercise
3 - Activities Should Be Fun and Convenient Lifestyle Activities Performed as part of daily life. Easy way to work in more activity regularly. Exercise Training Great for increasing fitness level. May have the potential to become boring/repetitive. Sports and Recreational Activities Can offer fun, motivation, and fitness. Some people enjoy the chance to be on a team.
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Training Effects of Varied Physical Activities
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Overcoming Obstacles to Exercise
Choose Environments Conducive to Regular Exercise Exercise Facility: Is it close to your home? Is the cost reasonable? Equipment/classes may be encouraging. Your Neighborhood: Are there accessible exercise areas? Is it convenient to do activities there? Weather: Depends on where you live and how you exercise; good weather may increase motivation. Safety: Which environment are you comfortable in?
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Making a Lifelong Commitment to Fitness
1 - Modify Your Behavior and Establish New Habits Remember these essential steps for behavior change (from Chapter 1): Examine your current habits/behavior. Assess your beliefs and attitudes. Assess your motivation for change. Anticipate and make a plan to overcome barriers. Make a personal commitment to change. Target a specific behavior to change.
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Making a Lifelong Commitment to Fitness
2 - Record and Track Your Progress Over Time One of the best ways to stay on track. Record setbacks as well as accomplishments. Revisit goals and make adjustments as needed. Use some of the many web-based tracking tools. Set short-term, achievable goals.
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Making a Lifelong Commitment to Fitness
3 - Recognize that fitness needs may change over time, and adjust accordingly. Children and adolescents should get at least 60 minutes of moderate to vigorous activity daily. Young and midlife adults: The best time to develop sustained exercise habits is before physical problems can develop. Older adults and seniors: Regular lifelong physical activity can significantly enhance life in later years.
Copyright 2009 Pearson Education, Inc.