los mejores INDICADORES para avanzar 🏋️

This is how you can analyze and calculate what your progress physical fitness:

1. Changes in your body composition

One of the best ways to measure your progress is to watch your body composition change instead of focusing solely on weight. Since the scale only displays one number, it does not distinguish between muscle, fat, or water weight.

If you have been lifting weights and eating healthy, you may have lost fat and gained muscle, which may not translate into significant weight loss, but is a much more significant improvement in terms of health and physical appearance.

To measure your body composition, there are various tools:

• Body fat measurement: Use a skinfold caliper or scales that estimate your body fat percentage. Although they are not 100% accurate, they give you an idea of ​​how the ratio of muscle to fat in your body is changing.

• progress images: Taking photos of yourself every few weeks is a great way to see visual changes in your body. Comparing photos can show gains that the scale doesn’t reflect, such as muscle definition and fat reduction in specific areas.

• Body measurements– Use a tape measure to measure the circumference of your waist, hips, arms, thighs, etc. As your body changes, you may notice that it loses inches, even though the number on the scale stays the same.

2. Increase in strength

If you are lifting heavier weights, doing more reps, or completing more intense sets, then your body is getting stronger.

You can measure your progress in strength in the following ways:

• Recording your lifts– Keep track of how much weight you lift for each exercise and how it increases over time.

• Greater number of repetitions: It matters not only how much weight you lift, but also how many repetitions you can do with that weight. If you notice that you can perform more repetitions with the same weight than before, it means that your muscle strength has improved.

• Performance in body exercises: Improvement in exercises such as push-ups, pull-ups or squats without weight is also a clear sign of increased strength.

3. Improvements in cardiovascular endurance

In addition to strength, measuring your cardiovascular endurance is another great way to evaluate your physical progress. A stronger heart and more efficient lungs are indicators that your overall health is improving.

Ways to measure your cardiovascular endurance:

• Longer duration of cardio exercises: such as, for example, being able to run for longer, or enduring rowing without getting tired.

• Best times in activities: If you run, swim or bike, record your times. The greater resistance you have, the greater your progress.

4. Increased flexibility and mobility

Flexibility and mobility are important aspects of fitness that are often overlooked, but are crucial to maintaining good physical shape and preventing injuries. Improving in this area means that your muscles and joints are healthier and you can move more freely and efficiently.

You can measure your progress in flexibility and mobility in the following ways:

• Reach new positions– Test whether you can perform movements that were difficult for you before. Try touching your toes, improve the elasticity of your shoulders, the mobility of your hips, etc.

• Greater range of motion in exercises: see if you can perform exercises with a greater range of motion. The most common case is that of the squat. How low can you get?

• less pain or muscle tension: If you experience less muscle pain or stiffness after your workouts, it is a sign that your body is improving its ability to recover and move efficiently.

5. Improvement in your mental and energetic well-being

Progress in fitness is not limited to physical changes; It also has a direct impact on how you feel. A regular workout can have huge benefits for your mental wellbeing and energy levels, and these improvements are just as valuable as the physical ones.

Indicators that you are making progress in this area include:

• More energy daily: exercise will help you feel more active in your daily life

• Improvement in mood: Regular exercise can reduce stress and anxiety, as well as help you have better quality sleep. Essential to feel comfortable.

Ultimately, measuring the fitness progress It’s simple. If you want all the help possible, all you have to do is contact us.