Beyond the scales: Measuring fitness progress
By Gina Lombardi
Wondering if you’re getting anywhere with your exercise program? If you’re not yet seeing visible results, it may be hard to believe that your effort is worth it. But don’t be discouraged!
Besides the bathroom scales, the following approaches can help you measure your progress so that you can feel good about the time you are putting in at the gym. (They also can act as a kick in the pants if you need to step up your program!)
*Body fat analysis: Although the scales may be saying you haven’t lost much weight, maybe you’ve actually lost some fat but added some weight in muscle -- and that’s still important progress. So get your body fat tested in 4-week intervals. The skinfold caliper test is accurate, easy and most cost-effective. The fit range is 6 percent to 10 percent body fat for men, and 14 percent to 20 percent for women.
*Fitness log: This is something that I have successfully used for more than 18 years with my clients. Keeping track of cardio as well as sets, reps and amount of weight lifted on each exercise is a great way to see how far you’ve come and where you’d like to go. One thing I’ve learned over the years is that statistics don’t lie – even when people do. Someone may tell me that they have been eating well and exercising, but if the numbers aren’t changing, neither are their bad habits. Keep graphs of your body fat percentages (every 4 weeks) and weight loss (once a week only). You can chart number of push-ups accomplished in one session (weekly) or even minutes of cardio completed (daily or weekly).
*Pedometer: This is one of the most fun ways to measure your progress. Just clip a pedometer onto your belt in the morning and see how many steps you take for three days. If you’re trying to lose weight and your average is below 10,000 per day, the recommended amount for weight loss, step it up!
*Sleep assessment: Notice that you’re sleeping better since you started exercising? That’s right, sounder and more restful sleep is a benefit of regular exercise.
*Air test: As you get more fit you will notice that your cardio exercise becomes easier. Sucking air during your treadmill run/walk will become a thing of the past. And one way to track this is to wear a heart rate monitor. If your training range is 130-150 beats per minute, for example, and you are huffing around the 130-140 range, after a month of regular workouts you will need to work up around the 150 edge to feel the same intensity. This is proof that you’re improving! Walking up and down stairs and running around with your kids will also feel easier.
