We all know that we must set goals to progress and achieve our best levels. But if you don’t know how to track your progress, you’ll never be able to improve your performance.
Tracking helps us set specific goals with measurable outcomes. It takes us from the ethereal goal of “running faster” to the tangible, achievable goal of shaving half a second off our 100-meter sprint time. But what tools can help you integrate tracking into your workouts and matches?
Start Journaling
Workout journaling that is. Just heading down to the gym or doing the same home workout repeatedly is unlikely to help you achieve your goals. The body is very adaptable – it’ll soon get used to your workout, and it won’t stimulate change as effectively.
Keeping a simple workout journal can help you avoid repeating the same thing over and over again. Crucially, it can help you log the weights you use and the reps you can complete, allowing you to monitor your progress. As a result, you should see steady improvements in your weights and/or reps. If you don’t, it’s time to start figuring out why not.
Put Your Heart Into It
According to the Mayo Clinic, your heart rate is the best indicator of the intensity of your workout. The higher your heart rate during training, the more intensely you exercise. However, it’s not as simple as shooting for higher numbers.
If you’re new to working out, you should be aiming for moderate-intensity exercise, which will build your fitness and stamina. If you’re a seasoned athlete, vigorous exercise will help you push your performance to higher levels.
There are online calculators to help you determine the heart rate range you should safely aim for. An activity tracker can also help. You can link your smartwatch or fitness tracker to an app that tracks your heart rate throughout the day.
This will help you track your baseline heart rate and monitor how much it rises during workouts. Monitor the results by logging your peak heart rate each time you work out. However, be careful to avoid overexertion. As your fitness increases, you’ll see that you can workout harder for longer.
Plan Periodic Field Tests
As we learned in school, any science experiment requires a set of controls. So why not develop a range of tests you can perform once a month to track your progress?
It could be as simple as having someone time you while you run a distance. Or, in the gym, test how heavy you can lift while maintaining good form. You’ll be able to see the strength you’ve gained since your last review.
Check Your Body Composition
BMI is useful for tracking your weight, but it doesn’t take into account your body composition. Instead, you can get a tester or use calipers to get a rough idea of your body fat percentage and check whether it is heading in the direction you want.
Boost Your Performance With SportZtars
These handy hints and tips will help you see progress and set meaningful goals. But how about having a lot of fun in the meantime? SportZtars programs, classes, and matches can inject life back into your training.
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