Support VF

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Step Seven
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Step Ten

Step Five: Set realistic goals

Defining your own goals

Ask yourself the following questions in order to help you define your goals:

Am I just trying to improve my health and decrease my risk of cardiovascular disease or do I also want to significantly change my body composition (lose fat/increase muscle)?
Exercising vigorously 3x/week may be enough to achieve the first goal, but many (especially women) will need to exercise 4-6 times per week to achieve both goals. If you are new to exercise, you may have to work up to 4-6 days per week.

How much time am I willing and able to spend exercising?
Be realistic--don't set yourself up for failure by striving to exercise more often than your busy schedule or lifestyle can accomodate. Most people will increase their fitness level faster by exercising 4-6 times per week, but 2-3 times per week will still have many benefits. Determining how much time you have for workouts will also help you select a video that fits the desired time frame.

Are you looking for "fast results?"
Remember that it will take time to turn an unfit, sedentary person into a fit person. You can maximize your progress by doing some of the following: choosing videos with cardio segments that are at least 30 minutes long, including strength training in your program, working out 4-6 times per week, following a sensible diet that allows you to expend slightly more calories than you ingest. Cross-training (engaging in two or more different aerobic activities over the course of the week) may also hasten progress and help prevent overuse injuries. If you feel as if you are doing too much too soon, you probably are. Slow down a bit and take your time.

Don't forget to give yourself a pat on the back when you achieve your performance goals, and don't hesitate to share your successes, no matter how small, in the Reader Forum. Good luck!

Step Six: Creating a Rotation

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