Question

Set a SMART goal using the FITT model for your cardiovascular health:

My goal is:

My current ability level is:

F:

I:

T:

T:

It is Specific because:

It is Measurable because:

It is Actionable because:

It is Relevant because:

It is Time-Bound because:

Answer 1

The FITT principles are an exercise prescription to help participants understand how long and how hard they should exercise.

FITT is acronym that stands for Frequency, Intensity, Time, and Type. FITT can be applied to exercise in general or specific components of exercise. For example, below are some general FITT guidelines for weekly exercise.

Frequency: Daily moderate exercise is ideal, but try to exercise a minimum of 3-5 days per week.

Intensity: Moderate to vigorous intensity exercise is recommended for adults.

Time: 30-60 minutes per day.

Type: To maintain a well-balanced fitness level, perform a variety of exercises included cardio, strength, and flexibility training.

Set Short-term SMART Goals for Increasing Physical Activity and Decreasing Sedentary Behaviors.

Every small step helps keep you moving—both literally and figuratively. Setting small, achievable goals helps keep you on the road to improved physical fitness.

The best way to make sure you are starting a physical activity plan that will be successful is to make sure your goals are SMART. SMART is an acronym that stands for:

Specific	What do you plan to do? You may plan to walk more. But be even more specific so the plan is clear. For example, you plan to walk 20 minutes at lunchtime Monday, Wednesday, and Friday.
Measurable	You need to be able to measure your goals to see your progress. If you can mark it on your calendar or a chart, you can measure it at the end of the week to see how successful you were. Try using the Monthly Physical Activity Tracker to keep track of the number of 10-minute cardio exercise sessions and the number of strength training sessions you’ve completed in a week.
Attainable	Don’t make your goals too hard to reach. Make your goals a series of small steps so that the end goal is easier to achieve. For example, you may want to follow the physical activity recommendations and get 30 minutes of exercise, 5 times a week. But you may get discouraged if you are not able to do this right away because you are not used to exercising that much. Instead, you might set an attainable goal of being physically active for one 10-minute increment a day, three times a week. Then work up to 5 days a week. Then either increase to two or three 10-minute sessions per day, or any combination of 30 minutes.
Realistic	Only set goals you know you will be able to achieve. That makes them realistic. For example, you may want to run a marathon, but that’s not a realistic goal for everyone. And even if it is possible with clearance from your doctor, it takes a long time to train for a marathon. Instead, slowly build up the amount of exercise you do. Aim for one mile at first. You might even consider walking it, instead of running, depending on your current physical activity level.
Time-oriented	Pick a time frame for completing your goal. It helps to have an end in sight, and preferably a relatively short one, maybe a week or two. Knowing it’s a manageable amount of time may help you see it through. Perhaps it would even keep you motivated to enter a short race such as a 3K (1.86 miles) or 5K (3.1 miles). Sometimes setting a particular time frame to complete your goal helps hold yourself accountable to the goal. And once you complete the goal, you may find it was easier than you thought and set out to do it again and again, thereby making it a healthy habit.