When you decide to attempt a fitness program, you have to take specific physical measurements as a baseline. Without these physical metrics, you will not have the ability to track your progress.
Knowing if you have made improvements, are stuck, or are putting on the weight, enables you to decide how to proceed moving forward. If you've achieved a milestone, you're likely to get more motivated. However, if your numbers are increasing or not coming to a difference, you're ready to revisit your fitness program to create some changes.
Ideally, you have to appraise the various areas of the body. But aside from a weighing scale and tape measure, you also need to keep an eye on internal processes.
1. Your Blood Sugar Or Glucose Levels
If you've recently decided to become active after years of leading an inactive lifestyle, it's easier to schedule an appointment together with your physician who'll likely recommend having your blood sugar levels taken. This is also true if you have a fundamental health problem.
Low glucose levels could affect your exercise routine routine. For example, exercise routines can reduce glucose levels. If you have low glucose while exercising, your oxygen levels may also drop, and you might pass out.
If you have diabetes, you'd need to measure your glucose levels often using a portable CGM device, especially if you are in a fitness center or performing outdoor activities.
2. Other Tests
Through various blood-related tests, you'll find out whether you've underlying problems such as heart disease, high cholesterol levels, renal dysfunctions, hormonal imbalance, along with other health-related issues.
Stress tests and other procedures may help your personal doctor determine your cardiovascular and pulmonary strength and endurance, perfect for when you are likely to include specific physical exercises in the program.
3. Taking Physical Measurements
Remove your weighing scale along with a soft tape measure. Buy a notebook and write down the figures that denote the next:
- Arms – Take the tape around your biceps. Be sure to measure within the same area every time to become better.
- Bust or Chest -You may require some assistance about this one. To measure properly, raise your arms and run the tape around your chest. Decrease your arms and go ahead and take measurement.
- Calves – Look for the widest a part of your calf and measure it.
- Hips – Locate the fullest a part of your hipbones or buttocks and measure it.
- Shoulders -Maintain proper posture and place your arms in your sides. Measure your shoulder from tip to tip.
- Thighs -Find your middle thigh and wrap the tape around it. Do this for both your left and right upper legs.
- Waist -Your waist is typically located slightly above your navel, or the smallest part of your tummy area.
You can measure these areas before your exercise program starts and each week thereafter. Remember that changes in your body is going to be felt fastest around the hips, chest, and waist, so make these your focus areas. Be accurate by measuring on a single spot and underneath the same circumstances each time.
4. Body Weight
Before using a calorie intake calculator, remove your weighing scale to determine if your numbers are within the normal levels or maybe they should be reduced. Unwanted weight is a vital indicator of how much work needs to be done and which exercises or elements need to be integrated into your fitness program.
5. Body Mass Index
Your bmi is calculated by dividing your weight by your height. A BMI consequence of 18.4 and below means you're underweight, while an ordinary BMI runs from 18.5 to 24.5. In case your BMI score ranges from 25 to 29.9, you're overweight. Obese folks are considered those with BMI scores higher than 30, based on the National Institute for Health (NIH).
6. A Before And After Photo
Apart from getting your physical measurements, you can also take photos of yourself for better motivation. Stand in front from the mirror while wearing body-hugging clothes. Get it done once every week as proof of your transformation.
7. Number Of Exercise Repetitions
Sometimes, progress may be quantified using the number of repetitions that you can do without feeling severe pain.
So, before starting your new or modified fitness plan, record the number of push-ups, pull-ups, and sit-ups you can do. If you want to measure flexibility, bend and touch your toes, or flatten your palms on the floor. For planking or running, write down your longest and shortest finish times, respectively.
The Bottom Line
These metrics can help you see whether you're on the right track or need to make some tweaks for your exercise program. Don't be concerned if your numbers are nowhere near the normal range. Instead, take this as an opportunity to enhance your well-being.
If you're not coming to a progress months to your fitness journey, don't fret, as this might just be a temporary setback. Don't lose your motivation and keep improving.
