diary to see your success as the days, weeks and months
go by.- Goals.Set realistic goals. Some people merely want to
progress to exercising 30 minutes a day. Be conservative,
but don’t hesitate to dream. Running a marathon after six
months of training may be realistic only for very disci-
plined people who can control their stress. You won’t
break any records, and completing the marathon should
be your only goal. I’ve worked with many patients who
successfully, and in a healthy way, met that goal. - Habit change.Starting an exercise program is, first of all,
a change of habit. And as we all know, a habit change can
be the most difficult change to make — even more diffi-
cult than the exercise itself. Generally, there are two bar-
riers. One is just getting started and the other shows up
two to four weeks later, when your enthusiasm wears off
a bit. (Although being aware of this is usually incentive
enough to keep you going.) - Time.Most exercise should be measured in time, and not
miles, laps or repetitions (except when performing your
MAF Test). At the onset, a minimal time is best, since the
purpose initially is to develop an exercise habit. The only
exception may be if you progress to anaerobic workouts,
such as weight-lifting, where a range of measurements
should always be used. This gives you more choice,
allowing for daily fluctuations in energy level and time
restraints. For example, when using weights, the number
of repetitions may be 10 to 15, rather than doing a pre-
determined exact number based on some program not
meant for you. - Intensity.The intensity of your workout is an important
consideration, as measured by the heart rate. Make sure
you understand how to find your maximum aerobic
heart rate using the 180 Formula. Base your exercise pro-
gram on time and intensity (as per heart rate); e.g., 30
218 • IN FITNESS AND IN HEALTH