How to track your fitness progress

CNA – Starting an active lifestyle can be a whirlwind of emotions. As you cycle through the park or power through your gym workout, you might think, “I’m finally doing it! But is this enough? When will I see real progress?”

This brings us to an essential question: What is the best way to monitor your fitness progress? Should you aim for 10,000 steps a day, or focus on 150 to 300 minutes of moderate-intensity aerobic activity per week? And what about exercising at a specific percentage of your maximum heart rate?

Whether your goal is to run a marathon, climb stairs without panting, or simply move without groaning from your office chair, understanding which metrics to track can be confusing. Adding to the confusion, numerous smartphones and wearables claim to monitor everything – except perhaps your resolve to not skip a workout.

Understanding Fitness Metrics

Let’s start with the recommendation from the Health Promotion Board (HPB) and many doctors: aim for at least 150 to 300 minutes of moderate-intensity aerobic activity weekly. This isn’t a random number but is based on research showing that cardiovascular and metabolic health benefits peak at around 150 minutes per week of moderate to vigorous activity.

Intensity Levels:

• Moderate intensity: 64 to 75 per cent of your maximal predicted heart rate
• Vigorous intensity: 75 to 95 per cent of your maximal predicted heart rate
• Maximal predicted heart rate: 220 minus your age

The 10,000 Steps Myth

The 10,000-steps-a-day goal originated from a marketing campaign for the earliest pedometer, introduced at the 1964 Tokyo Olympics. This goal became popular due to its simplicity and achievability. In Singapore, the HPB further popularised it with the National Step Challenge campaign in 2016.

Strength Training Guidelines

Aim for muscle-strengthening activities at least twice a week. These activities should involve all major muscle groups at moderate or greater intensity. Start with bodyweight exercises like push-ups and calf raises, then progress to using weights. For weight training:

• Perform eight to 12 repetitions per set
• Complete two to four sets
• Use 60 to 70 per cent of your one-repetition maximum (1-RM)
• Incorporate rest intervals of two to three minutes between sets

Why Track Your Workouts?

Tracking your workouts can help prevent injuries by ensuring you don’t overdo it. It also provides an objective baseline for healthcare and fitness providers to monitor and prescribe physical activity, similar to how doctors adjust medications to treat a condition.

Tracking metrics can also be a powerful tool for self-motivation, allowing you to see your progress and encouraging you to improve further.

What Should You Track?

For Aerobic Activities: Monitor heart rate, duration, and distance.

For Strength Training: Track the weights used and the number of repetitions.

Your Goals: Determine what to track based on your goals. For instance, if training for a marathon, focus on mileage. If aiming for general fitness, consistency in activity is key.

Using Wearables and Smart Devices

While you don’t need an expensive smartwatch, wearable devices can simplify tracking. However, user compliance is crucial for accuracy. Wear your fitness watch snugly, and be mindful of where you carry your phone, as placement can affect data capture.

Common Mistakes:

Over-focusing on one metric (e.g., steps) while neglecting others (e.g., intensity).

Cheating the system by shaking the wearable device to register steps instead of actually walking.

Tracking the right fitness metrics can help you stay motivated and avoid injury. Whether you’re using high-tech wearables or simple methods like the talk test, understanding and monitoring your progress can lead to significant health improvements and a more active lifestyle. Remember, it’s about consistency and finding what works best for your goals and activities. – Khoo Bee Khim