Then, after you evaluate your current fitness level (see Chapter 2 for details
about fitness testing), start setting specific goals. Research shows that goal-
setting works. In typical studies, scientists give one group of exercisers a spe-
cific goal, such as doing 60 sit-ups. Meanwhile, they tell a second group of
exercisers simply, “Do your best.” The exercisers with specific goals tend to
have significantly more success than the comparison groups. This approach
can work for you, too.When you start an exercise program, you need to set a few different types
of goals. Look at the big picture while giving yourself stepping stones to get
there. Having mini-goals makes your long-term goals seem more feasible. Here’s
a look at the different types of goals you should set.Long-term goals ...................................................................................
Give yourself a goal for the next three to six months. Some people get really
creative with their long-term goals. One Ohio woman Suzanne interviewed set
a long-term goal to walk to a friend’s house — in Birmingham, Alabama. No,
she didn’t literally hoof it 697 miles. She charted the route on an auto-club
map, and for every 20 minutes that she spent doing an aerobic exercise video,
she gave herself credit for 1 mile. At the end of each week, she added up her
“mileage” and used a yellow highlighter to mark the ground she covered on
the map.Make sure your long-term goals are realistic. If you start your swimming pro-
gram today, jumping into the frigid waters of the English Channel and swim-
ming all the way to France is not exactly what we recommend for a six-month
goal. On the other hand, don’t be afraid to dream. Choose a goal that really
sparks you — something that may be out of reach at the moment but is not
out of the realm of possibility. People are often surprised by what they can
accomplish. Liz has a client who was 60 years old when he started training
for a trek up Alaska’s Mount McKinley. Liz eventually had the guy walking
uphill for up to 90 minutes on the treadmill with a heavy pack and hiking
boots. After six months of training, the man successfully completed his trek.
He was the oldest one on the trip, but he wasn’t the slowest. His success
inspired him to train for many other hiking events.Judge for yourself what’s realistic. Some people rise to the occasion when
they set goals that seem virtually impossible. Other people get discouraged
by setting extremely high expectations. If you’re a beginner, we recommend
setting moderately challenging goals. If you reach your goals earlier than you
expect, that’s the time to choose more ambitious ones. Here are some concrete
examples of long-term goals that may spark your imagination:Complete a 50-mile bike ride that’s four months away.Drop 3 percent body fat in 10 weeks.34 Part I: Getting Your Butt off the Couch