How To Get Back In Shape
Personal Tracking Measurements:
To Get Back in Shape successfully, learn to keep track of your
activity and progress. Keeping track of your personal measurements helps to keep you motivated when your
progress hits plateaus. By logging your progress, you can adjust your program to get back in shape more
Begin by taking your starting personal measurements. To get to
where you want to go, you need to know where you are now. As a baseline you will want to log your activity
and your starting measurements such as your BMI, Body Fat Percentage, Waist and Hip Circumference, Height and
Print out our Activity Log to start to keep track of your present activities. Or print out a
copy from the U.S. Dept. of Human Services - Be Active Your Way: A Guide for Adults.
(Later you will be tracking # of reps and sets at
each weight you lift, but for now just log your walking and other daily
Begin taking your Starting Measurements:
Print out our Measurement Log to keep track
of your BMI, Waist Circumference, Hip Circumference, Height, Weight and Body Fat Percentage. This log will
help you keep motivated.
- Tape Measure -
necessary for circumference measures
- Bathroom Scales - necessary for BMI calculation
- Skin Calipers -
helpful for Body Fat Percentages or choose a Body Fat Monitor like the
- Pedometer - measures the number of steps you take.
BMI - Body
BMI compares your weight to your height. It is an indicator of
body fat, which in turn is an indicator of your health and your health risks.
Skin Calipers are a good tool to monitor your progress, however it does take some
skill. An inexpensive caliper can give accurate results depending on your
What is your Body Fat Percentage?
A simple tape measure can give you some of the most telling
information about your body fat and health risks.
You can learn to take your pulse or you can use
a heart rate
monitor. To maximize your workouts
and to exercise in a safe range, a heart monitor is helpful. Some heart rate terms
that you will want to know are as follows:
Resting Heart Rate -heart rate taken at rest,
usually first thing in the morning.
Target Heart Rate - a range or target zone
for exercise, determined by a percentage of your maximal heart rate.
Maximal Heart Rate - the heart rate not to
Learn more about your Heart Rate and Exercise and how using a heart rate monitor can
improve your workouts.
Tracking how many steps you take a day is a great way to start
getting back in shape. Using a pedometer keeps you motivated to keep moving.
Find Your Personal Measurement Tools to help you track your progress to get back in shape
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