HEALTH & FITNESS PROGRAM
MEASURING SUCCESS
use these links or scroll down the page
use these links or scroll down the page
Your RHR is the amount your heart beats when you are completely rested, and is a good way to measure changes in your physical condition. It tells you the strength in which your heart is pumping blood through your body. If your heart is pumping slowly when you are rested, this means it is pumping efficiently and does not need to pump fast to keep your body supplied with the blood it requires. So, the less your heart beats at the time you take your RHR, the better condition your body is in.
The following page will teach you how to measure your own RHR, and how to analyze it to see the improvements in your condition during this fitness program.
The best time to find your RHR is immediately upon waking on a Monday morning. If you use an alarm clock or other means to wake you on Mondays, then try to pick a day when you wake naturally.
The first thing you must do the night before you are to take your RHR is to put a watch or clock with a second hand where it can be easily reached upon awakening. This clock or watch must be easily reached so you will not cause any physical motion before or while taking your RHR.
As soon as you wake, push your index and middle fingers on your neck directly under your left or right cheek bone. Push hard enough to feel your heart beat. Now using the clock or watch, count how many beats you feel in exactly 30 seconds. Multiply this number by 2. This is your resting heart. Record it in the upper left box on your "Nutrition & Exercise Chart".
Since everyone is different, it really does not matter what your RHR is the first time you take it. The important thing is to gradually lower it during the next few months and keeping it low for the rest of your life. If you are already in good athletic shape , you might not see any significant changes.
Your RHR should never change by more than 10% during 2 weeks time. If you notice an increase in your RHR, you are either decreasing your physical activities or you are on the verge of getting a cold or other sickness. If you notice a large decrease in your RHR, you are probably exercising too hard or too long and should slightly cut down on your physical activities.
The best combination or nutrition, exercise and rest will be represented by a very gradual decline in your RHR.
Goals are another vital part of an athlete's training program. They can be used to measure ones success and allow an athlete to adjust their training to result in maximum performance. In order to be completely successful at any sport or fitness program, you must set mental as well as physical goals for yourself. Whether you are trying to loose weight, become more physically fit or you want to be the best you can at your favorite sport, the goals you set for yourself must be realistic and obtainable. Use the chart (available below) to help you record and follow your goals as well as how you feel everyday.
Several small, short term goals are much better than a single long term one that is impossible to reach. Goals such as, "I want to take 5 seconds off my one mile run time within the next few weeks", or "I want to run and finish the 20K race next summer", are good examples of small short term goals that are possible to achieve. It's good to have long term goals, but, use your short term ones as stepping stones toward them. It's better to add to your goals if you reach them easily than to get discouraged from setting your goals too extreme to accomplish. You must also base your goals on something you have control of. A goal like. "I must win", focuses attention on others instead of yourself, and puts added pressure on you. "I will do my best to correct the problems I'm having with my game", is a goal that focuses attention on your performance and gives you full control of it.
Use the following examples to help you set and accomplish your physical and mental goals.
Good Short Term Goals:
To use these charts, just use the link below and print them. Page one will be the "My Personal Goals" chart and page two will be the "How Do I Feel Today" chart. Good luck in your pursuit to becoming the best athlete you can possible be.
If you have any questions or suggestions about these charts or any other portion of this program, please feel free to e-mail us. Your questions will be answered as soon as possible.
