How to Measure Fitness Level And Set Goals

18 July 2020      

Monitoring your progress takes a lot of commitment. Some of us simply aren’t numbers-type of people. But it is important to measure your fitness progress for a number of positive reasons.

If you don’t set reasonable and obtainable goals, you’re not likely ever to arrive a true fit state. Measuring your progress to reasonable and achievable goals feeds self-motivation and true enjoyment out of your fitness program. By knowing the specifics it will indeed help you set realistic fitness goals, monitor your progress, and maintain your motivation. And from there once you know the starting point, you will plan where you want to go next.

Having your fitness level professionally assessed and baselined is a really smart move. To start with your fitness assessments, among other things we’ll teach you is how to check and track your resting heart rate. Your heart rate at rest is a measure of heart health and fitness. For most adults, a healthy heart rate is 60 to 100 beats a minute. There is also the target heart rate zone which is an increase in your heart rate. There is a different rate depending on your age, for those who are moderately doing intense activities, and when you do vigorous activities. This target heart rate the zone is a guide for making sure your exercise is intense enough. If you are not reaching your target zone, you need to increase the intensity. If you are achieving a target rate, set goals for gradually increasing your target. And lastly in your assessment, the run, or jogging test. This is where you time yourself on a 1.5-mile (2.4-kilometer) run or jog. The times are generally considered indicators of a good fitness level based on age and sex. A lower time usually indicates better aerobic fitness and a higher time suggests a need for improvement.

The results of your fitness assessment will help you set goals for staying active and improving fitness outcomes. Keep track of your progress in improving your fitness. Take the same measurements about six weeks after you begin an exercise program and regularly afterward. It is encouraging if each time you repeat your assessment you celebrate your progress and adjust your fitness goals accordingly.