5.Ways to Measure Your Fitness Progress That Don’t Involve the Scale

蜘蛛的景象会让你恐慌吗？或者，也许电梯给你即时焦虑？每个人都有一个以不同方式影响我们日常生活的恐惧症或两者。但对于许多人来说，踩着比例tops the list.

“我们很多人都有真正的毒性关系与规模，”说K. Aleisha Fetters, CSCS。"You can't really make positive changes by subjecting yourself to punishment. Nothing good comes out of hate."

所以，如果你害怕踩踏比例，那是时候扔在垃圾桶里的这个工具了。你的体重不是唯一的（甚至必然是最好的）来称越你的改进（双关语）。相反，选择这五种方法之一来跟踪和测量您的健身进度。

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Cuetters说，如果您想衡量您的健身进度，设定锻炼或基于绩效的目标是跟踪您的进度的好方法。这些目标可以包括您想要实现的任何类型的健身壮举，无论是抬起特定的重量还是钉一定的运动。

熔炉更喜欢基于绩效的目标，因为他们可以给你一个更内部的成就感，而体质目标往往涉及与他人的比较。“这种关注内在目标对于激励变革至关重要，特别是在运动和健康行为时，”她说。

绩效目标也可以鼓励与健身和锻炼更积极的关系。努力在技能上变得更好，可以给你更高的能力感，这对于刺激更多的动机是很好的。

“感觉像'我摇滚”是内在动机的核心，并努力让你喜欢的东西更好，令你兴奋的人（maybe a pull-upor pistol squat) will certainly accomplish that."

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追踪您的食物和锻炼的应用程序基本上是期刊，说Mark Nutting, CSCS*D那author of The Business of Personal Training. Using an app can encourage more mindfulness around the activity you're tracking, whether it's your movement, food or sleep. As a result, you'll begin to notice more change over time.

寻找一个应用程序记录您的饭菜？Download the MyPlate appto do the job and help you track your intake, so you can stay focused and achieve your goals!

您也可以使用可穿戴健身李尔追踪器n about your resting heart rate or heart rate variability, which are a great way to measure your health and progress, says Maillard Howell, owner ofCrossFit Prospect Heightsand founder ofβ那a holistic wellness program.

"[Wearable devices] are excellent to track breathing variables that improve long term with our fitness journey," Howell says. "If your resting heart rate has been trending downward, this is a plus for your health. The wider the heart rate variability, the better marker of good health it is."

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While you don't want to buy new clothes that are too small, taking note of the way your clothes fit can be a better measure of your fitness than the scale, says certified personal trainerSJ McShane.。

肌肉比脂肪更密集，但占用更少的空间。特别是如果脂肪损失是您的目标，即使在您的进展情况下也可能保持不变。与此同时，你的衣服开始适合一点点宽松。

No one loves taking a test, but when it comes to measuring your fitness goals, benchmark training sessions or workouts can be a great way to analyze your progress.

Meg Takacs, trainer atPerforms House.和创造者的#Runwithmeg应用程序，每月与他们的跑步者一起融入基准锻炼。通常，她看到应用用户在第四周的第四周中记录更好的基准锻炼。“除了看到曾经跑10分钟的人的人没有什么比看到九分钟，”她说。

And benchmark sessions aren't running-specific. Maybe you give yourself a pull-up test for reps. Or, maybe you test the amount of weight you can deadlift. Jot down your results and month after month, you'll be able to visually see and track your progress.

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将笔送到纸张可以帮助您保持专注和组织，无论您是追踪饮食习惯还是录制锻炼进度。如果您想保持锻炼，请注意身体的较弱和更强大的部分，包括改进计划。

或者作为麦克妮推荐的，或者保持你的情绪。写下您对某些锻炼甚至膳食的感受和反应可能是您进度的巨大轨道。

“我知道违背健身目标是你朝着正确的方向进入的巨大标志，但日记你的心理和情绪进步可以向你展示你来的多远，”麦克坦说。“当我们对我们的进步或身体感到满意时，我们往往更快乐。”