When setting goals, it is extremely important to have a clear picture of your health and fitness. This will give you an idea of the areas in which you need to improve and focus your energy. There are many approaches to sustaining high-quality health and fitness, all of which should be highly individualised depending on factors such as age, gender, and injury history. An individualised training program should always be based on accurate measures that can be used to determine your specific needs, and to help you be realistic in your expectations.
Body Mass Index (BMI)
Healthy men should have a waist circumference less than 94 cm, and healthy women should have a waist circumference less than 80 cm.
These measures should be assessed every 6-8 weeks to monitor your ongoing progress and to inform any adjustments to your training program. It is important to note that, while improvement in these areas is valuable, simply feeling better from exercising and investing some time in your "physical capital" is just as significant as seeing a change in body weight and cardiovascular fitness.