(Davis, 2003) Another key is finding a partner that can help me maintain my program as I help them. By scheduling runs or walks, or workouts at the gym, I will feel more obligated to go and the chance that I will skip a session for a frivolous reason will certainly lessen. Also the creation of a goal chart is an excellent tool for competing with yourself and striving to not only maintain but to improve your regime over time. This would lead to the creating of specific and measurable step in achieving this goal.

By using the text as a guide and establishing a baseline for my current stamina and strength I can set a goal chart for moderate increase in walking or running time and heaviness of weight during weight training. This can be accomplished by using a from of Behavior Change Contract. By making a commitment in writing to myself I can place it where I can see it daily and use it as a motivating tool to keep me on track.. I can chart my progress sin a journal and see where I seem to be succeeding or having trouble and adjust my routines accordingly. By using some initial guidelines (Donatelle, 2005, p.327) I will be able to create a sustainable and developing routine that will fit my needs and time schedule. The end of Chapter eleven in Part four of our text is filled with many helpful guidelines for establishing correct routines for a balanced regime that can also grow and change over time. It is also a helpful guide to different tools, like exercise equipment and footwear, as well as a good warm up and starching...

The proper routine and equipment will also help prevent the possibility of injury, which can certainly setback any exercise regime.
By maintaining a routine of well balance exercise, as well as diet, I hope to not only stabilize my health but improve many aspect of my physical and metal well being. A good cardiovascular routine (Davis, 2003) can help to create a healthier set of heart and lungs. Increasing muscle mass will also help to improve my metabolic rate, since muscle is active tissue and will burn calories even at rest, whereas fat is inert and simply builds up. This extra metabolic boost will help to burn off some fat as well since it will increase my calorie burning rate as well.

Increasing cardiovascular exercise will improve my heart muscle and stamina and reduce the risk of heart attack and stroke. Exercise has also been found to reduce and maintain health levels of blood pressure as well as decrease serum (LDL) cholesterol and increase the "good" (HDL) cholesterol. (David, 2003) Finally, an overall sense of accomplishment and well being will be an added bonus in maintain a long-term exercise regime and in seeing my body change by loosing fat and gaining muscle.

References

Davis, R.G. (2003). Runn!ng for Life: An Elementary Fitness Program. JOPERD -- the Journal of Physical Education, Recreation & Dance, 74(4), 11+.

Donatelle, Rebecca J. (2005) Health the basics. San Francisco:…