Stay The Course: Fitness Metrics That Matter
Fitness is like brushing my teeth. I don’t wake up every day excited to do it, but when I’m out on a date, I’m glad I did. I do it so I can stay functional, play sports, have fun, and live life to the fullest.
I created this guide to help you understand the key numbers to track based on your current fitness level, why they matter, and the tools you’ll need to achieve your goals. Ultimately, fitness isn’t about obsessing over numbers—it’s about cultivating a thriving, intuitive lifestyle. That’s the goal.
Not every metric will be relevant for everyone—your goals and current fitness level will determine what’s most important. However, understanding these metrics will allow you to make informed decisions, improve in specific areas, and track your progress over time.
The Numbers
Let’s start with your resting heart rate. Resting Heart Rate (RHR) is the number of beats your heart takes per minute when you're at rest. A lower resting heart rate typically indicates a stronger heart, as it doesn’t need to work as hard to circulate blood. Keeping track of this metric can give you insight into your cardiovascular health and overall fitness level.
Next up is your active heart rate. This number shows how hard your heart is working during exercise. By tracking your active heart rate, you can ensure that your workouts are at the right intensity—not too easy, but not overwhelming either. It’s a simple way to keep your exercise in the optimal zone for fitness improvements.
Now, let’s talk about calories burned. This number gives you a valuable insight into your energy expenditure. Knowing how many calories you burn during activity helps you manage your diet and exercise plan. Whether you're looking to lose weight, maintain your current physique, or build muscle, tracking your calorie burn helps you balance intake and activity level to stay on track with your goals.
Your weight is another key number. While it may not always be a fun number to track, it provides a snapshot of your overall mass. With a smart scale, you can also track body fat percentage, which is a more accurate indicator of your health and fitness progress. This metric shows the proportion of fat versus lean mass in your body, giving you a better understanding of your physical composition.
Oxygen levels are important too. They indicate how efficiently your body absorbs and uses oxygen, especially during exercise. Tracking these numbers with a pulse oximeter can help ensure that your body is operating at full capacity. Monitoring your oxygen levels can also improve your ability to recover, decrease recovery time, and help you maintain consistency in your workouts.
Blood pressure measures the force of blood against your artery walls as your heart pumps. It’s recorded as two numbers: systolic (when your heart beats) and diastolic (when your heart rests). Healthy blood pressure is usually around 120/80 mmHg. High blood pressure (hypertension) increases the risk of heart disease and stroke, while low blood pressure (hypotension) can cause dizziness or fainting. Regular monitoring allows you to catch any issues early, so we don’t have to track this too often.
Blood sugar levels reflect how well your body processes carbohydrates and regulates energy. Fluctuations in blood sugar can affect your energy, mood, and focus. Tracking blood sugar helps you understand how different foods and eating patterns impact your energy levels. By keeping an eye on your blood sugar, you can make dietary choices that support sustained energy throughout the day.
Lastly, sleep is crucial to your overall well-being. It’s when your muscles repair, your hormones balance, and your brain processes the day's information. Consistently getting deep, uninterrupted sleep improves mental clarity, mood, and physical performance. Tracking your sleep patterns will make it clear how important rest is, and you’ll start prioritizing sleep just like you would hanging out with your best friend.
The Tools
A fitness tracker or smartwatch is essential for tracking activity. These devices monitor your steps, heart rate, calories burned, sleep quality, and sometimes even oxygen levels. They’re a great way to get an overall picture of your daily activity and health metrics.
A smart scale doesn’t just measure your weight—it tracks your body composition, including body fat percentage, muscle mass, and even bone density. Use a smart scale if you want to spot trends in your fitness without obsessing over daily fluctuations. It’s a tool for the bigger picture.
A pulse oximeter is a small device that clips to your finger and measures your oxygen saturation levels. It’s essential when you’re concerned about how well your body is absorbing oxygen, giving you real-time data on how effectively you're oxygenating your blood.
A water bottle (I recommend a 32 oz bottle, filled up at least 2.5–3 times per day, more if you're in a hot climate) is a simple yet effective way to track your water intake. It also serves as a reminder to stay hydrated throughout the day. Tracking hydration is key, so make it a habit.
A blood pressure monitor measures the force of blood against your arteries, providing valuable insight into your cardiovascular health. It helps ensure you’re not unknowingly placing strain on your heart, and it’s a good habit to check in on it regularly.
A blood glucose monitor tracks your blood sugar levels throughout the day, offering insights into how food and exercise affect your energy. Monitoring blood sugar is especially helpful for anyone aiming to optimize their energy levels and manage their diet.
While many smartwatches track sleep, dedicated sleep trackers can provide more detailed insights into your sleep cycles. If you're serious about optimizing your sleep, I highly recommend checking out my article, "The Most Simple Article On Sleep You’ll Ever Read In Your Life" to learn what you can do before investing in a sleep tracker.
Stay the Course
Feeling stuck or unsure where to begin? Don’t let tracking become a burden. Use it as a tool to make informed decisions and make steady progress.
Remember, tracking is just a tool—it’s not your lifestyle. If you need help making it work for you, reach out. I’ll help you optimize the tools you’ve chosen to stay functional and reach your goals.
Stay active, stay healthy, and stay the course. You’re onto something. Let’s make it happen.
I created this guide to help you understand the key numbers to track based on your current fitness level, why they matter, and the tools you’ll need to achieve your goals. Ultimately, fitness isn’t about obsessing over numbers—it’s about cultivating a thriving, intuitive lifestyle. That’s the goal.
Not every metric will be relevant for everyone—your goals and current fitness level will determine what’s most important. However, understanding these metrics will allow you to make informed decisions, improve in specific areas, and track your progress over time.
The Numbers
Let’s start with your resting heart rate. Resting Heart Rate (RHR) is the number of beats your heart takes per minute when you're at rest. A lower resting heart rate typically indicates a stronger heart, as it doesn’t need to work as hard to circulate blood. Keeping track of this metric can give you insight into your cardiovascular health and overall fitness level.
Next up is your active heart rate. This number shows how hard your heart is working during exercise. By tracking your active heart rate, you can ensure that your workouts are at the right intensity—not too easy, but not overwhelming either. It’s a simple way to keep your exercise in the optimal zone for fitness improvements.
Now, let’s talk about calories burned. This number gives you a valuable insight into your energy expenditure. Knowing how many calories you burn during activity helps you manage your diet and exercise plan. Whether you're looking to lose weight, maintain your current physique, or build muscle, tracking your calorie burn helps you balance intake and activity level to stay on track with your goals.
Your weight is another key number. While it may not always be a fun number to track, it provides a snapshot of your overall mass. With a smart scale, you can also track body fat percentage, which is a more accurate indicator of your health and fitness progress. This metric shows the proportion of fat versus lean mass in your body, giving you a better understanding of your physical composition.
Oxygen levels are important too. They indicate how efficiently your body absorbs and uses oxygen, especially during exercise. Tracking these numbers with a pulse oximeter can help ensure that your body is operating at full capacity. Monitoring your oxygen levels can also improve your ability to recover, decrease recovery time, and help you maintain consistency in your workouts.
Blood pressure measures the force of blood against your artery walls as your heart pumps. It’s recorded as two numbers: systolic (when your heart beats) and diastolic (when your heart rests). Healthy blood pressure is usually around 120/80 mmHg. High blood pressure (hypertension) increases the risk of heart disease and stroke, while low blood pressure (hypotension) can cause dizziness or fainting. Regular monitoring allows you to catch any issues early, so we don’t have to track this too often.
Blood sugar levels reflect how well your body processes carbohydrates and regulates energy. Fluctuations in blood sugar can affect your energy, mood, and focus. Tracking blood sugar helps you understand how different foods and eating patterns impact your energy levels. By keeping an eye on your blood sugar, you can make dietary choices that support sustained energy throughout the day.
Lastly, sleep is crucial to your overall well-being. It’s when your muscles repair, your hormones balance, and your brain processes the day's information. Consistently getting deep, uninterrupted sleep improves mental clarity, mood, and physical performance. Tracking your sleep patterns will make it clear how important rest is, and you’ll start prioritizing sleep just like you would hanging out with your best friend.
The Tools
A fitness tracker or smartwatch is essential for tracking activity. These devices monitor your steps, heart rate, calories burned, sleep quality, and sometimes even oxygen levels. They’re a great way to get an overall picture of your daily activity and health metrics.
A smart scale doesn’t just measure your weight—it tracks your body composition, including body fat percentage, muscle mass, and even bone density. Use a smart scale if you want to spot trends in your fitness without obsessing over daily fluctuations. It’s a tool for the bigger picture.
A pulse oximeter is a small device that clips to your finger and measures your oxygen saturation levels. It’s essential when you’re concerned about how well your body is absorbing oxygen, giving you real-time data on how effectively you're oxygenating your blood.
A water bottle (I recommend a 32 oz bottle, filled up at least 2.5–3 times per day, more if you're in a hot climate) is a simple yet effective way to track your water intake. It also serves as a reminder to stay hydrated throughout the day. Tracking hydration is key, so make it a habit.
A blood pressure monitor measures the force of blood against your arteries, providing valuable insight into your cardiovascular health. It helps ensure you’re not unknowingly placing strain on your heart, and it’s a good habit to check in on it regularly.
A blood glucose monitor tracks your blood sugar levels throughout the day, offering insights into how food and exercise affect your energy. Monitoring blood sugar is especially helpful for anyone aiming to optimize their energy levels and manage their diet.
While many smartwatches track sleep, dedicated sleep trackers can provide more detailed insights into your sleep cycles. If you're serious about optimizing your sleep, I highly recommend checking out my article, "The Most Simple Article On Sleep You’ll Ever Read In Your Life" to learn what you can do before investing in a sleep tracker.
Stay the Course
Feeling stuck or unsure where to begin? Don’t let tracking become a burden. Use it as a tool to make informed decisions and make steady progress.
Remember, tracking is just a tool—it’s not your lifestyle. If you need help making it work for you, reach out. I’ll help you optimize the tools you’ve chosen to stay functional and reach your goals.
Stay active, stay healthy, and stay the course. You’re onto something. Let’s make it happen.