Weight, weights, distances, time – what metrics matter and how should we record them?
Wanting to track your progress? – how is best, what helps to identify areas of improvement and most importantly how long should we measure for and how should we interpret the results?
Progress isn’t Linear!
We are going to have some ups, some downs and some times things are going to stay steady – its part of the process.
When we measure is all to easy to fall into the trap that everything should be getting faster, longer or in the case of weight continuously move in a positive direction.
Measuring can provide good insight, help us stay on track and most importantly allow us to celebrate milestones along the way.
Starting with weight, after all it’s one of the biggest challenges and on the face of it would seem like it should be linear….
In order to lose weight we need to be in a calorie deficit, we spoken before about how to create a deficit, using a smaller one to allow ourselves to still perform well and give room for further changes as they are needed.
Measuring weight, this can be tough and depends on your personality. Depending on how we respond is important, do we like to use a measurement as a driver? If so, then weighing monthly might be the answer, it’ll even out any speed bumps and also mean that you’ll know to get the needle moving in the right way the month has to be good.
So what are the others?
Weekly – similar principal to monthly with a little less waiting, this does mean we should expect smaller changes!
Daily – mixed bag here, and I’ll take the hate… for those with an analytical mind and those needing to understand how their body undulates this can work. This is not the common route as weight can be effected by so many variables.
What does it look like?
Daily 186 – 185 – 185 – 186 – 184 – 185 – 184 – 184 – 185 – 184…..
Weekly 186 184….
Monthly 186 …. 179
Daily gives the detail, weekly shows the progress without too much waiting, monthly can help keep your head in the game if we also keep the measurement in our mind.
We could of course weigh ins at other intervals, these are just a few examples to help us paint a picture.
Time and distance, used for many sporting endeavours, again we have looked into how the 10% rule plays out, how seeking continued time or distance can only happen for so long (or far).
Logging distance and (or) time provides great metrics as we progress, much like weight these can be effected by a number of other factors, such as hydration levels, tiredness, fuel and many others. We should look to the averages over the months rather than the day to day stats.
We can also add in extra notes here, perceived effort, when we log the time/distance put an effort score in (1-10, 10 being the most difficult) be honest if it was difficult note it.
Another is heart rate, if we are keeping to the same time or distance, was our average heart rate lower?
With all of the measuring we can sometimes lose clarity over the very basics:
You are exercising and that is goal one!
Somedays everything is golden, these are great days indeed, others may not be and those days, the ones where we still do it for me count many times more….
In order to measure data, we first have to have it and that involves just getting it done!
So do something, be proud of yourself for doing it – then see what the averages say in 2/4/6 months time!
Need help reading the data? – Chat to one of the team here at SF info@spikefitness.co.uk or 07597215652.