The party season is over and it’s time to set those all important goals for the new year. Like so many people, in the past I have set high standards in the January and failed to maintain them throughout the year. More recently I have focused on making ‘SMART’ goals and applying the ‘FITT’ principles. I’ve found that by setting such goals, its more likely for me to stick to a training or nutrition plan for longer periods of time. ‘SMART’ goals stand for:
- Specific (simple, sensible, significant).
- Measurable (meaningful, motivating, results-based).
- Achievable (agreed, attainable).
- Relevant (reasonable, realistic and resourced).
- Time bound (time-based, time limited, time/cost limited, timely, time-sensitive).
The achievable and realistic components are are often very subjective and influenced by barriers such as motivation, injury, work and family commitments or unforeseen circumstances. It can be helpful to write your barriers down and have an understanding of what they could be. ‘FITT’ principles stand for:
- Frequency (how often per week).
- Intensity (effort level, heart rate zone).
- Type (cardio, ressistance).
- Time (minutes per training session).
Lets look at one of my goals I have set for 2017. At the end of June I will compete in my first ever open water, standard distance triathlon on Arran; 1500m swim, 37km bike and 10km run. By applying the SMART goals and FITT principles I can break the goal down and question if it is appropriate for me. Its important to note that I can cycle and run at a relatively high level and lets just say my swimming requires a little practice! I have already identified that this event is suitable however what I need to establish is how long I want to complete it in.
|SMART||SHORT TERM : 2 MONTHS||MEDIUM TERM: 4 MONTHS||lONG TERM: 6 MONTHS|
|FREESTYLE SWIMMING||Freestyle swimming 1000m in under 25 minutes.||Freestyle swimming 1200m in under 30 minutes.||Freestyle swimming 1500m in under 40 minutes.|
|CYCLING||Cycling 20km, similar elevation at an average speed of 20kph.||Cycling 30km, similar elevation at an average speed of 22kph.||Cycling 37km, similar elevation at an average speed of 24kph.|
|RUNNING||Running 5km after cycling in under 25mins (5min/km)||Running 8km after cycling in under 40mins||Running 10km after cycling in under 50mins|
An example of applying the FITT principle to the short term goals of 2 months would look like:
|FITT – 2MTHS||FREQUENCY||INTENSITY||TYPE||TIME|
|FREESTYE SWIMMING||2x per week||Moderate to hard intensity.
|1x focus on technique/speed.
|CYCLING||2x per week||Moderate to hard intensity.
|Short intense spin sessions in the form of HITT.
Continuous hill route.
|RUNNING||3x per week||Moderate to hard intensity.
|RESSISTANCE||2x per week||Strength training. High resistance x low repetitions (60-75% 1RM x reps 8-12)||1x upper body.
1x lower body.
Goals should be reviewed and altered as and when required in order to maintain motivation. When Fit + Fabulous clients goals are established early on in Personal Training sessions, they are continually reviewed and discussed along with potential barriers to maximise individual potential.
Want to learn to run a 10km, build strength in your upper body or lose inches off the hips; why not apply the SMART goals and FITT principals to help you make those all important life goals for 2017 achievable?