设定你的健身目标

You’ve decided to become more physically active — a major step toward better health and fitness. 接下来呢?? Adults benefit from at least 150 minutes of moderate-intensity aerobic activity each week. 但每个人的目标都不一样, and you should tailor your exercise plan to your abilities and needs. Answer the following questions before starting a new fitness program or routine:

你现在身体怎么样?

How much physical activity you can do will depend on your current fitness level. Find your starting point by recording your first fitness scores when you begin your program. If you continue to record your scores regularly, you can track your progress. A health or fitness professional can help you learn how to get your scores. 

To assess your aerobic and muscular fitness, flexibility and body composition, you should record:

• 你的 脉冲重复频率 before and right after 走 one mile (1.6公里)
• How long it takes you to walk one mile
• How many push-ups you can do without stopping to rest
• How far you can reach toward your toes while seated on the floor with your legs straight out in front of you
• 你的 waist circumference just above your hipbones
• 你的 weight compared to your height, which is measured in a 身体质量指数

你有什么健康问题吗?

If you have a chronic medical condition, 比如糖尿病或心脏病, you should talk to your health care team before beginning a new exercise program. 在一般情况下, healthy adults who plan small increases in their weekly physical activity do not need to consult a health care professional before becoming active. Don’t wait to begin moving more and sitting less throughout your day.

你喜欢什么活动?

Research shows people are more likely to continue a fitness program they enjoy. If you have a blast on the dance floor, you might want to consider an aerobics class that includes dance moves. 如果你喜欢在家锻炼, 尝试虚拟课程, 走, running or even getting some simple equipment you can use at home such as hand-held weights or resistance bands. 

下一步:设定目标

• 总体目标 - If you are just starting out, work toward meeting the 美国心脏协会 Recommendations for Physical Activity in Adults. Current guidelines recommend at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity (or a combination of the two), 加上力量训练. 
   
• 特定的目标 - If you have something more specific in mind, 比如5公里赛跑, 制定一个实现目标的计划. Consider starting or joining a virtual group to get help with your training plan.
   
• 〇减肥目标 If the goal of your physical activity program is to 减肥, you may want to talk with your health care professional to determine a healthy amount to lose each week. 同时还要控制卡路里的摄入, physical activity is an important part of losing weight and keeping it off. The amount of activity needed to achieve a healthy weight is different for everyone.

You may want to ask a health or fitness professional what types and amounts of physical activity to do to reach your goal.

Clear goals can help motivate you when you’re not in the mood to get moving. Tracking your progress can also help you stick with your program.