I've been physically active about three times per week for the past three months. How can I tell if I am improving?
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While it is difficult to start and maintain a program, how do you know if you are improving? Different people respond to physical activity in different ways. Your improvement can depend on the type of activity you do, your effort and how often you do the activity. Generally, people see progress within the first eight to 12 weeks.
You’ve probably already noticed the following improvements:
- Both your resting heart rate and your heart rate during activity might be lower.
- It takes less time to recover after physical activity.
- You find that it isn't as difficult to do your activity in the time that it usually takes (e.g., 20 minutes on the treadmill is starting to feel easier).
But remember, the key to maintaining these benefits is to stick with your program. There are many tools you can use to measure and monitor your progress
For example:
- If you haven’t done so already, write down your goals and keep them where you can see them. Make sure your goals are realistic; set small goals that will challenge you but that you know you can do. You can look back on your goals and see how much progress you’ve made. Share your goals with family and friends. They can encourage and congratulate you as you work towards your goals.
- Use a physical activity log or an activity tracker to record your daily physical activity. If your goal is to walk for 20 minutes during lunch on at least four days per week, then place a checkmark or star in your log or calendar on each day that you meet that goal.
- Wear a pedometer to track the number of steps you take during the day. At the end of each day, write down in your log or calendar how many steps you took. You can see at a glance if you have met your personal goal and how you have progressed over time.
- Use the Borg Scale to measure "perceived exertion," or how hard you feel you are working. "Very light" on the scale would be similar to how hard you work when going for a light and easy walk. "Very hard" on the scale would be similar to feeling complete and total exhaustion. If you are used to physical activity, you will feel comfortable in the "somewhat hard" to "hard" zone.
7 |
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You should be in this zone during warm-ups and cool-downs. |
8 |
Very light |
|
9 |
|
|
10 |
Fairly light |
|
11 |
|
|
12 |
Somewhat hard |
Aim to be in this target zone for most of your workout. |
13 |
|
|
14 |
|
|
15 |
Hard |
|
16 |
|
|
17+ |
Very hard |
|
Rate yourself on the scale after you’ve been active. For example, when you walk for 20 minutes, this might have been somewhat hard (e.g., you’re quite warm, your heart rate and breathing rate increased). You might rate yourself at 12 or 13. One month later, rate yourself again — you may find that doing the same 20 minutes of walking is easier. As a result, you might say that you are at level 10 or 11. Then you know it’s time to adjust how much time or effort you put into your activity to keep you working in your target zone.
Adjusting your goals
Goals need adjusting as you improve. In the example above, if walking for 20 minutes has become too easy, and you want to keep working in the
Somewhat hard' to 'hard' range, you could set your goal to walk 25 minutes instead of 20 minutes or you could walk faster or walk up a hill. Adjustments like these will help to keep you motivated.
Learning to stay with it
Don't be too hard on yourself. Figures show that 50 per cent of people drop out of their physical activity programs. If you stop being active, start again soon.
Resource
How do I know if I'm doing enough physical activity to stay healthy? — Public Health Agency of Canada.
References
- Marcus, BH, Forsyth, LH. Using the stages model in individual counseling. In: Motivating People to be Physically Active. Champaign, IL: Human Kinetics; 2003.
- Buckworth J, Dishman RK. Foundations of exercise psychology. In: Buckworth J, Dishman RK, eds. Exercise Psychology. Champaign, IL: Human Kinetics; 2002:3–16.
