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Know the Goal

The first step in any exercise program is to determine the specific exercise objectives. The user's objectives will determine how hard (intensity), how long (duration), how often (frequency) and what type of exercise they do.

It is important that a few different types of objectives set. The final objective (long term goal) could include improving strength, general fitness, reducing or maintaining weight, sporting competitiveness or stress management. To achieve these final objectives stepping stones need to be formulated, these can be divided into short term goals and immediate goals: 

Short Term Goals - monthly
For example: Row a total of 80 kilometers or a total time 4 hours in the month.

Immediate Goals - weekly
For example: Row 4x a week - 2x steady state sessions of 20-30 minutes, plus 1x 15 minutes pyramid session and 1x interval session (or a total distance of 20 - 25 kilometers a week).

Goals need to be:

• specific - i.e. set certain goals that you would like to achieve by certain dates.
• realistic - i.e. do not set a standard too high so that you lose motivation.
• flexible - i.e. be prepared for set backs - injuries and illness.