In today's world, data is everywhere. We are constantly bombarded with numbers and metrics, from smartphones to smartwatches. Here's how to use that data to stay focused on getting in shape without getting bogged down.

Six Metrics to Track

Leaderboards

Leaderboards are a feature of Peloton bikes, treadmills and are commonly used at Crossfit boxes. You see your stats compared to others. If you know who you're competing against and they're around your fitness level, it can be an excellent way to encourage you to keep up with your peers. However, if you've been matched with someone who's got a lot more experience, you're not only primed for a loss, but it can discourage you from continuing.

The other problem is that they may encourage you to go all out in every workout without considering how much rest you need. Pushing hard is good, but going all out more than three or four times a week can strain your muscles and cause injury. Mixing in some low-intensity workouts between the high-intensity ones is essential.

Calories Burned

There are a lot of devices that claim to track how many calories you've burned, but their accuracy is pretty terrible. Cardio machines in the gym are routinely off by as much as 30%, and wearable devices aren't much better. Look at calories burned data as a suggestion rather than a precise measurement.

Pace

Runners can track their pace with Garmin, Fit Bits and Apple watches. They'll report your current and average speed, how long you've been running and how far you've run. You can use that information to fine-tune your program. Find an appropriate pace for your heart-rate sweet spot, figure out your maximum speed or how to push yourself for the longest distance.

The downside to that information is you might be tempted to constantly push yourself to move faster or longer than before. You can't max out every run, or your muscles won't have a chance to recover.

Consider only wearing your fitness tracker one or two days a week when you want to go all out. On maintenance and recovery days, leave it at home and pay more attention to enjoying your surroundings.

Pedometer

Walkers can use the same tools as runners to determine how many steps they take. The most common recommendation is to get 10,000 steps in daily, but that number was just part of a marketing campaign for the first commercial pedometer. Here's how to figure out what's best for you.

Start by using a tracker (pedometer) for a week to count how many steps you currently take daily. Then, try to increase the number of steps by 50 a day until you reach your goal. 7,000 steps have been shown to decrease the risk of many chronic health conditions.

If you're already in good shape, 10,000 steps might not be enough. An option to consider is Interval Walking Training (IWT). The program is relatively simple. You start out walking at 70% of your maximum capacity for three minutes, then drop that down to 40% of your capacity for the next three minutes. Repeat at least five times. That's a total exercise time of only 30 minutes, with the intense time lasting only 15 minutes.

To make sure you're pushing yourself the right amount, you need a heart rate monitor. Click Here for our article on how to start an Interval Walking Program.

Heart Rate Monitor

Heart rate monitors are great when you're doing interval training. However, the ones you wear on your wrist have lots of flaws. They use beams of light to gauge your activity levels, but that doesn't work so well on darker skin, on tattoos or if the device is on a mole. A chest strap is a far better option if you want accurate results.

Sleep Trackers

Finally, there are sleep trackers. Your body rebuilds and repairs itself when you're sleeping. Unfortunately, more than a third of adults don't get enough sleep, so devices that help increase the length and improve the quality should be embraced.

The most common sleep trackers are wrist-based devices, but there are also rings, under-mattress trackers and apps that help estimate what you need. These devices first allow you to see just how little quality sleep you might be getting. Then they provide tools to help you set aside more time and suggest how to modify your environment to make deep sleep more accessible.

The downside is that paying too close attention to a sleep tracker may stress you out and cause you to lose sleep. If you're stressed about using one, then don't. Call your doctor and discuss strategies for getting more rest.

Once you've identified the most relevant metrics, it's important to use data as a tool for motivation rather than a distraction. For personal encouragement, set specific, measurable goals and track your progress. For group motivation, many of the tools have social options. Share your progress with others to keep you accountable and excited.

If you start focusing too closely, it can become an obsession, leading to anxiety and burnout. Looking at individual numbers can also cause you to lose sight of the bigger picture. Remember that the metrics we track are just one part of the story and should be viewed in that context.

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2/23/2023