Tracking Progress And Setting Fitness Goals – The new year is upon us, and even if you decide not to partake in the tradition of New Year’s resolutions, it’s a good time to evaluate your goals and also a good time to start setting new ones. Yes, especially if” I’ve found myself stuck in a fitness plateau or slump lately.

Whether you’re working towards a specific fitness goal or not, tracking your progress can be a powerful tool to remind you why you’re going to the gym (how fun it is). In this article, we’ll look at why goals are important, how to set them, and how to track your progress in a variety of ways to help you build a complete picture of fitness.

Tracking Progress And Setting Fitness Goals

Tracking Progress And Setting Fitness Goals

Have you joined a gym or just started working out? Or was there an underlying reason that kept you going? Maybe you want to drop a pants size, run a 5k, or learn something new. Most likely you started with a goal in mind; Maybe a little abstract, a little ill-defined, but a goal nonetheless. Perhaps the most common goal I hear from new gym members is to “get in shape” or “lose weight.” These are abstract goals, for which it is almost impossible to track progress. You came to the gym to change something, and you have well-defined goals for how you track that change.

Realistic Fitness Goals To Improve Your Health

Research has shown that athletes who consistently use goals improve their performance [1]. In addition, effective goals ask us to address the most important elements of improvement: evidence of learning, short-term outcomes, formative assessment, and recognition and celebration of short-term outcomes [2]. Goals are designed to motivate and reward you for success; But goals shouldn’t just be about weight changes or personal improvements.

In the field of fitness, there are generally two types of goals we focus on: results and performance.

Weight loss is a good example of an outcome goal. But beyond weight loss, there are other goals that can fall under the umbrella of improving a person’s health: for example, better body composition, a reduction in resting heart rate, or a panel improved blood

Performance goals are things like a faster time in the next 5K or being able to lift more weight. While abstract ideas or vague projections may have started your fitness journey, when it comes to goals we need to dig a little deeper and that’s why we have SMART Goals.

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Your goals should be as specific as possible so that progress can be tracked. “I want to lose weight” or “I want to run faster” are not bad goals, but they are all too common. “I want to lose 10 pounds.” or “I want to run a half marathon in under two hours” are concrete goals that are easy to measure.

If you can’t measure anything, how will you know if you’ve reached your goal? The scale is great for weight changes, it’s easy to measure changes in strength as you lift, and measuring your resting heart rate can also be done with a free smartphone app and track your improvements of your cardiovascular health. There is a good way to do it.

You want to set your goals high, but they still need to be realistic. Running your first marathon tomorrow or losing 20 pounds in a month is unrealistic, and sometimes fitness goals of this nature can be unhealthy. You want your goals to be challenging, but still achievable.

Tracking Progress And Setting Fitness Goals

First, your goals must be important to you. While it’s great to have a support system, they shouldn’t dictate your goals. Your goals are what drive you to exercise, and your friends and family are there to support you when you need a little extra kick in the pants.

Personal Training Goals To Measure Success

Your goal should have an end date. This can seem daunting, especially if your goal has a long timeline. This is where breaking your big goal down into several smaller goals with shorter timescales can help combat the waning motivation that arises.

The desire to change something is probably what motivates you to start exercising, and tracking progress is all about measuring change. I’m a sports scientist, so I’m going to be a little nerdy here. I want to introduce other ways to measure conversion other than what your bathroom scale says. Weight is just a number and there are many other variables to consider in our overall health picture.

Body composition is what you’re probably familiar with: body fat percentage. Body compositions are a great way to get more depth than just weights. As I said, weight is just a number, while body composition gives us an idea of ​​what your weight consists of.

A skinfold test is simple, can be done by a fitness professional, and will tell us not only what percentage of your weight is fat, but also where your body stores fat, which has health implications. Other aspects can be greatly affected. . Girth measurements are another easy, non-invasive measure to help understand your body composition, but they won’t tell us your body fat percentage.

Effective Fitness Strategies For Achieving Your Goals

Cardiovascular health is another good indicator of health in addition to weight and body compensation, and one of the best measurements is resting heart rate (RHR). Taken first thing in the morning, before getting out of bed, a resting heart rate can give us an idea of ​​how much strain the heart is under while resting; with a low RHR associated with a “healthy” heart. There are free smartphone apps that use your phone’s light and camera to measure your heart rate in the same way that many modern fitness trackers do (the method is called photoplethysmography, if you’re curious) . You can also measure your heart rate variability (HRV) using the same technique.

Without going into too much detail, HRV basically measures the variation in the time interval between each individual heartbeat, and this gives us a measure of how physically stressed your body is at rest; This is one of the things a cardiologist will calculate if you ever have an electrocardiogram (ECG/EKG). HRV is used by many professional sports teams and athletes to track recovery from training sessions. I use an app called HRV4Training to track my HRV daily, as well as my training and life stress, recovery, sleep, and some other subjective variables like mood and fatigue.

If you want to see more of your cardiorespiratory capacity during exercise, the gold standard is still VO2max – the maximum amount of oxygen your body uses during exercise. A suitable test would involve visiting an exercise physiology laboratory and breathing through a tube while running on a treadmill or riding and riding a bicycle. I’ve done a lot of them and I wouldn’t call it a fun experience. However, you can get pretty good results with a field test. Garmin has an app that, when paired with a chest strap heart rate monitor, can give you a pretty good estimate of your VO2max when you’re out for a walk or run.

Tracking Progress And Setting Fitness Goals

There are other ways to track your progress in the gym. We can go old school and see how many push-ups we can do as a primary. This will be a measure of your muscular endurance, however, only for your pecs and triceps.

Free Printable Goal Tracker Templates [excel, Pdf, Word]

If you’ve participated in our small group personal training sessions, you’re already tracking your personal bests on several major lifts, including the squat and deadlift. You can also track your progress in a typical matrix bootcamp by looking at common movement patterns, such as deadlifts and which kettlebells you use on a pull-up day.

Flexibility is an often overlooked measure of fitness. The Functional Movement Screen (FMS) can give a good measure of your flexibility and range of motion in many muscles and joints. The FMS can be done at any of our locations and is included in your one-time session. If you haven’t had one in a while (or ever), I highly recommend scheduling a session and getting your FMS assessed.

How often you track your various goals is also important. It is not recommended to weigh yourself every day, as your weight can vary slightly from day to day depending on factors such as water intake or even air humidity.

In general, you want to track your progress at set intervals, spaced evenly throughout your timeline. Once a week is good to see changes in total body weight, while things like FCR, body composition, VO2max and FMS take longer to see significant changes, so every few months is about the same. As much as you want to measure them. . Changes in muscle strength and endurance are usually observed month by month, but you can also do a little test.

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widya asnawi : I am a student who is learning to channel my hobby of writing literacy and articles into a website to provide readers with a lot of information that readers need.

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