Thomasville Scene Winter 2022 | Page 74

| fitness |

| fitness |

3 metrics to know if exercise is working

Obstacles are bound to appear as individuals embark on the road to getting healthier . Such obstacles come in many different forms , but one hurdle many individuals encounter is doubts about the effectiveness of their workout regimens .

Everyone would love to reap instant rewards from exercise , and immediate gratification is not necessarily elusive . For example , individuals who begin exercising may find their energy levels and attitudes have improved after their first workout .
The experts at Johns Hopkins Medicine note that weight loss is not the only way for individuals to determine if they ’ re making progress toward their weight loss goals . The following are three additional metrics that individuals can look to as they try to chart their exercise progress .
1 . Target heart rate : Before beginning an exercise regimen , individuals , especially those who have been living a sedentary lifestyle , should speak with their physicians to determine what their target heart rate should be . They can then measure their exercise progress by what they need to do to reach that progress . At the outset , individuals may not need to exercise as vigorously to reach their target rates , but as their bodies get healthier and grow more acclimated to exercise , they will need to work harder to reach their target heart rate . This makes target heart rate a good metric by which to measure exercise progress .
2 . Repetitions : Johns Hopkins Medicine notes that repetitions are another reliable metric by which to measure exercise progress . The more repetitions individuals can do without straining , the stronger their muscles are becoming . Individuals should resist any urge to overdo it . The repetitions metric is only a useful measure of progress if individuals are capable of doing a rep without straining .
However , individuals who are exercising to lose weight may be discouraged if the scale doesn ’ t immediately indicate they ’ re shedding unwanted pounds . That ’ s a significant obstacle to overcome , and it ’ s one reason why so many health professionals urge patience and perseverance as individuals embark on their weight loss goals . Though it might not seem like much , industry professionals note that losing one to two pounds per week is a good sign that a workout routine is working .
3 . Body composition : This metric should come as no surprise . The more positively exercise affects the body , the more that will show in how the body looks . Johns Hopkins notes that fat loss , specifically around the waist , and muscle growth are two telltale signs that an exercise regimen is progressing .
It can be easy to obsess over results when beginning an exercise regimen . But remaining patient and persistent and utilizing certain metrics to measure progress can keep individuals on the path to getting fit .
74 Winter 2022 Thomasville Scene