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2. DETERMINE YOUR EXERCISE GOALS
It is easier to stay motivated when you determine your reason
for exercising and establish a goal. That is why you should
define your personal exercise goal very clearly. Your goal may
be one of these:
• Get used to regular physical exercise
• Lose or maintain weight
• Maintain or improve health
• Maintain or improve fitness
• Compete with yourself
• Achieve competitive results
3. EXAMPLES OF EXERCISE RECOMMENDATIONS
Recommendation for a beginner:
Goal Duration in Times Intensity
Target Zone a week
Improve 15-40 min. 2-4 Light
fitness at a time
1 Light to moderate
Recommendations for a moderate exerciser:
Goal Duration in Times Intensity
Target Zone a week
Maintain 20-40 min. 2-4 Light to moderate
fitness at a time
1 Moderate
Improve 30-60 min. 2-4 Light to moderate
fitness at a time
and
lose weight 1 Moderate
Which alternative best describes your general activity level
for the previous month?
A beginner who does not participate regularly in
programmed recreational sports or heavy physical activity.
❏ Avoid walking or exertion whenever possible.
❏ Walk for pleasure, routinely use stairs, occasionally exercise
sufficiently to cause heavy breathing or perspiration.
A moderate exerciser who participates regularly in
recreation or work requiring modest physical activity, such as
golf, gymnastics or yard work.
❏ 10 to 60 min. a week
❏ Over one hour a week
An active exerciser who participates regularly in heavy
physical exercise such as jogging, swimming, cycling or
engages in vigorous aerobic activity type exercise such as
tennis.
❏ Run less than 1 mile a week or spend less than 30 min.
a week in comparable physical activity.
❏ Run 1 to 5 miles a week or spend 30 to 60 min. a week
in comparable physical activity.
A serious exerciser who participates in a regimented
workout program consisting of heavy physical exercise.
❏ Run 5 to 10 miles a week or spend 1 to 3 hours a week
in comparable physical activity.
❏ Run over 10 miles a week or spend over 3 hours a week
in comparable physical activity.
Tempo manual USA 179120.A 1.10.1998, 11:2416-17
