8 Ways to Measure Fitness & Health

8 Ways to Measure Fitness & Health

Monitoring successful progress is motivating, gives you routine and results. Tracking exercise works. A 2013 study published in the Journal of General Internal Medicine1 linked tracking to weight-loss success. Follow these eight tips and be the best you can be!


Studies have shown that written goals help people achieve results in both business and in achieving health and fitness targets. Identify SMART goals, i.e. goals that are, sustainable, measurable, achievable, relevant and timed.

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Set goals on our unique dashboard launching soon…

Set the weeks and months ahead to achieve your goal, e.g. 16 weeks for a marathon. Then set the hours of training you can do per week – three, five, seven? Then set the time you’ll allocate to each session, including sets/and reps. “Timing gives you structure, and you can measure success with time. For example, you’ll be able to run for longer as the weeks go by in a marathon schedule. After six or more weeks you’ll find you can do more in the time you set for reps. For example, you can do more squats in three minutes, or run faster in five,” explains Amplify PT, Tristan Thrower.


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You’ll be able to set weekly time targets

Your heart gives you the most accurate feedback as to how your body is responding to training. For example, your resting heart rate will lower as you gain aerobic fitness. Elite endurance athletes have a resting heart rate as low as 40 beats per minute. Knowing your heart rate will help you to work in the correct training zone. Use an app such as Strava to monitor the zone you have trained at, for example, your threshold, tempo or V02 Max.


“It’s better to measure the inches you lose, than worry about pounds and kilos,” says Tristan, “as you get fitter and stronger, you’ll create lean muscle mass which may mean you weigh more. And weight can fluctuate depending on what you’ve eaten, what you’ve drank and the time of day,” he adds. “Measuring (and lowering) body fat is a tangible measure of success. Keep fat percentage within the healthy ranges,” he adds. Use the American Council on Exercise’s chart and tools to work out what your fat percentage should be.


Measuring steps has become a popular way to measure activity at home and in the workplace. And moving can get results, as the NHS UK point out, “A person aged 45 and weighing 70kg (about 11 stone) can burn around 400 calories by walking 10,000 steps briskly (3 to 5mph).”


Keeping a food diary is standard advice for anyone who wants to lose weight and with technological advances this is easier than ever with websites and apps that will do the calorie, fat and nutrient counting for you. Measuring what goes in and what goes out are great ways of getting back on track if you’ve put on a few pounds. Apps such as MyFitnessPal can help you track what you’re eating and give you feedback on the nutrients you’re getting. And logging training using apps such as Strava, or Endomondo give you a reference point to see what’s worked and what hasn’t.


Reaching an end result, e.g. a race time, or a goal weight is the best indicator as to whether training is working. “If you’re a runner a good way to measure your fitness is to take part in a weekly parkrun.org 5K run. For swimmers why not try a 400M-time trial once a month? And for cyclists join in a time trial at your club for a fitness blast and a way of measuring your fitness and progress,” suggests Tristan.

  1. http://www.sciencedaily.com/releases/2013/12/131205141850.htm


10 Reasons to Walk 10,000 Steps A Day

10 Reasons to Walk 10,000 Steps A Day

Walking 10,000 steps (approximately five miles) a day has proven health benefits, is free and can be done at any time by most people whatever their shape, size, or age. It’s a sure way to get you from from couch to active! Here are 10 reasons to get those boots on… and get walking! By Jo Waters.

1. You’ll live longer. Research published in 2015 found walking just 15 minutes a day could help people over 60 live longer – cutting their risk of dying by 22 per cent compared with those in the same age group  who did no exercise – so even short bursts of walking are better than none.

2. Weight loss/maintenance: A 45 year-old weighing 70kg (11 stone) will burn 440 calories by walking 10,000  steps a day. Walking two miles (3.2km) a day four times a week can help reduce weight by 1lb a month.

3. Builds joint strength: Even if you have osteoarthritis (the wear-and-tear kind) you shouldn’t stop walking as research studies have confirmed regular walking strengthens the muscles supporting joints, reducing pain and prolonging the time until a hip or knee replacement may be needed.

4. Cuts your risk factors for heart disease: Brisk walking will cut your blood pressure, help boost levels of ‘good’ HDL cholesterol, as well as helping to reduce your weight.

5. Helps prevent cancer recurrence: Research has shown regular walking and can reduce the risk of recurrence of cancer by 50 per cent in colorectal cancer survivors and up to 40 per cent in breast cancer survivors.

6. Relieves stress and prevents depression: Regular exercise releases the body’s natural painkillers – endorphins – and reduces the risk of becoming depressed by 30 per cent.

7. Reduces your risk of developing type 2 diabetes: Walking helps lower your blood sugar and your risk of developing type 2 diabetes.

8. Cuts your dementia risk: A study by the University of Pittsburgh reported walking six miles a week protects brain size and preserves memory.

9. Helps you get your dose of Vitamin D. Walking to and from work or taking the kids to school, nipping out in the middle of the day for a 20 minute trot? You’ll also benefit from the sunshine and absorb some vitamin D the natural way.

10. It helps you sleep. Moderate intensity exercise, including walking, boosts the effect of natural sleep hormones such as melatonin. A 2003 US study looking at post-menopausal women and sleeping patterns, compared two groups for a year and found the walkers suffered less sleep issues than those who were in active.

May is National Walking Month. Find out more here: https://www.livingstreets.org.uk/what-you-can-do/campaigns/national-walking-month-2016