{"id":61137,"date":"2018-01-11T02:15:37","date_gmt":"2018-01-11T07:15:37","guid":{"rendered":"http:\/\/www.gayfriendschat.com\/socialblog\/your-fitness-tracker-is-only-effective-when-you-set-goals-heres-how-to-do-it\/"},"modified":"2018-01-11T02:15:37","modified_gmt":"2018-01-11T07:15:37","slug":"your-fitness-tracker-is-only-effective-when-you-set-goals-heres-how-to-do-it","status":"publish","type":"post","link":"https:\/\/www.gayfriendschat.com\/socialblog\/your-fitness-tracker-is-only-effective-when-you-set-goals-heres-how-to-do-it\/","title":{"rendered":"Your Fitness Tracker Is Only Effective When You Set Goals: Here’s How To Do It"},"content":{"rendered":"

Your Fitness Tracker Is Only Effective When You Set Goals: Here’s How To Do It<\/b><\/p>\n

\n

We\u2019ve launched\u00a0<\/em>Gym Buddies<\/em><\/a>, an online fitness community to help you make lasting changes towards a healthier lifestyle.\u00a0<\/em>Sign up<\/em><\/a>\u00a0for daily motivation straight to your inbox, whether complete beginner or seasoned pro looking for a new challenge.<\/em><\/p>\n<\/blockquote>\n

If you got yourself a fitness<\/a> tracker for Christmas<\/a>, you might think you\u2019ve already made the first step into your training regime.<\/p>\n

Sorry to break it to you, but you haven\u2019t.<\/p>\n

A study of more than 400 adults<\/a> found that these trackers were only effective when users set a specific goal in mind – and stuck to it.<\/p>\n

When users didn\u2019t have specific goals set, their physical activity declined and their heart health did not improve.\u00a0<\/p>\n

\u201cWhen paired with activity goals – such as 7,000 to 10,000 steps a day or 150 minutes of moderate intensity activity each week – these trackers can be powerful tools for increasing physical activity,\u201d said the study\u2019s author, Luke Burchill, M.D., Ph.D., an assistant professor of medicine in the OHSU School of Medicine<\/a>.\u00a0<\/p>\n

So if you\u2019re anything like me and eagerly unwrapped your fitness tracker on Boxing Day,\u00a0yet haven\u2019t actually decided what you want to track, you best read on.\u00a0<\/p>\n

\"\"<\/p>\n

How to decide on your goals<\/h3>\n

Lucy Arnold<\/a>, PT and fitness coach said she believes using a tracker is a fantastic way to keep you accountable for yourself and not relying on others to help you get to where you need to be in your fitness journey.\u00a0<\/p>\n

Yet doing them without goals seems a bit counterintuitive: \u201cWith goals you have a deadline and you\u2019re working towards something,\u201d she said.<\/p>\n

\u201cWithout them you aren\u2019t really sure what you are wanting to achieve. Goals are important in all aspects of life whether fitness or career and reaching them can be fantastic for mental health when we feel like we\u2019ve done nothing but in fact can give ourselves a pay on the back.\u201d<\/p>\n

Chris Magee, an instructor at\u00a0Another_Space<\/a>, said told HuffPost UK<\/a>\u00a0that before deciding on the goals you\u2019re going to track, it\u2019s important to know your overarching goal – the main reason you\u2019re doing what you\u2019re doing.<\/p>\n

\u201cYou have to have the big \u2018why\u2019,\u201d he said. \u201cSo you know the larger reason why you are completing smaller goals such as the 10,000 steps a day. If you keep that greater goal in mind, it\u2019s easier to manage the smaller goals to track.\u201d<\/p>\n

Start by finding goals that are clear, simple and easy to track.<\/p>\n

\u201cBy keeping these goals simple and easy to monitor, you can keep yourself checking in,\u201d he said. \u201cThe best way to do this is through short-term goals, for example trying to walk 10,000 steps three times a week, rather than saying you\u2019ll do it every day. Once you achieve that goal, you\u2019ll get a boost of endorphins and then you can build it up, to five days that week.\u00a0<\/p>\n

\u201cThis is because as soon as you feel like you\u2019re not achieving goals, you won\u2019t feel motivated. You\u2019ve got to break it down into stages.\u201d<\/p>\n

Magee said multiple goals – such as steps taken, active minutes and calories burned for example – are fine to set together, as long as you don\u2019t set too many.<\/p>\n

\u201cYou might get into: \u2018I have so many things to track I\u2019m losing track of what I\u2019m doing\u2019,\u201d he said. \u201cThat\u2019s why smaller, clear goals mean you are more likely to succeed.<\/p>\n

\u201cPick three functions you are able to track that you can handle and get started with those.\u00a0Once you\u2019ve achieved the goals, your tracker will celebrate with you (with fireworks across the screen or colours and buzzing).\u201d<\/p>\n

Magee suggested picking other things to track if you\u2019ve been tracking the same things for a certain amount of months – such as how much water you drink a day and sleep at night – to see how these impact your performance.<\/p>\n

\"\"<\/p>\n

How to track the goals\u00a0<\/h3>\n

Fitness tracker are very similar in that many will track activity, calories and steps taken each day. Below are some of the most popular trackers around including what they track, the app you need to download and exactly how to set those goals.<\/p>\n

Many will also have leaderboards, where you can pair up your app with others who have the same tracker. This can motivate you to overtake others on your step count – there\u2019s nothing like a bit of competition.\u00a0\u00a0<\/p>\n

Fitbit<\/strong><\/h4>\n

Tracks<\/strong>: Calories, brisk activity, distance, steps, sleep, heart rate.\u00a0<\/p>\n

Use the app<\/strong>: \u2018Fitbit\u2019 for Apple users<\/a>\/for Android users<\/a>.<\/p>\n

Depending on your Fitbit, you will be able to track different aspects of your activity and sleep. For example, the Fitbit Ionic, will also track heart rate, as well as having dynamic personal coaching on your wrist (on-screen guidance for every move).\u00a0Once you\u2019ve downloaded the app, go into your profile and under \u201cgoals\u201d you can set activity, exercise, body and sleep goals.\u00a0You will be reminded daily how close you are to meeting some of these goals with push notifications, and even get buzzed if you\u2019re having a slightly more immobile day.\u00a0<\/p>\n

Apple<\/strong><\/h4>\n

Tracks<\/strong>: Calories, brisk activity, standing minutes, steps, sleep, heart rate.\u00a0<\/p>\n

Use the app<\/strong>: \u2018Activity\u2019 for Apple users<\/a>.<\/p>\n

On the Activity app on your phone,\u00a0tap on the \u201cchange move goal\u201d and adjust it using the + and – settings. Inside the app you will be able to view how close you are to meeting each of your own personalised goals.\u00a0To see how well you\u2019ve been doing in the past, you can click on your achievements in the bottom of the screen on the app (the icon that looks like a star). This will show you how active you were for whatever day you choose.\u00a0<\/p>\n

Nokia<\/strong><\/h4>\n

Tracks<\/strong>: Steps, distance, calories.<\/p>\n

Use the app<\/strong>: \u2018Health Mate\u2019 for Apple users<\/a>\/for Android users<\/a>.<\/p>\n

In your profile, click \u201cmy goals\u201d and then tap the goal you want to edit. These range from weight, steps, sleep, running or more specific ones, such as hiking. Drag the bubble that is on screen up or down to set the weekly goal you would like to reach.\u00a0You can set \u201creminders\u201d in the profile section of the app, to help you reach your goals. I.e. halfway through the day remind yourself to go for a walk, to reach your step goal.\u00a0<\/p>\n

Misfit<\/strong><\/h4>\n

Tracks<\/strong>: Steps, distance, calories, weight, food intake, sleep.\u00a0<\/p>\n

Use the app<\/strong>: \u2018Misfit\u2019 for Apple users<\/a>\/for Android users<\/a>.\u00a0<\/p>\n

Set a goal by going to the home menu, and then \u201cmy goals\u201d. On the bottom, you can select the activity you want to set a goal for. Once you\u2019ve created a goal – for example 10,000 steps – you can track your progress over time and view trends, including your activity levels over the course of the day, a week, or a month.\u00a0Once the goals are set, your app will show how close you came each day to meeting your goals.<\/p>\n

<\/p>\n
<\/div>\n

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\nwww.huffingtonpost.co.uk\/entry\/fitness-tracker-set-goals_uk_5a55f7cde4b03417e873a8fe<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Your Fitness Tracker Is Only Effective When You Set Goals: Here’s How To Do It We\u2019ve launched\u00a0Gym Buddies, an online fitness community to help you make lasting changes towards a healthier lifestyle.\u00a0Sign up\u00a0for daily motivation straight to your inbox, whether complete beginner or seasoned pro looking for a new challenge. If you got yourself a … Continue reading Your Fitness Tracker Is Only Effective When You Set Goals: Here’s How To Do It<\/span> →<\/span><\/a><\/p>\n","protected":false},"author":2466,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[107],"tags":[],"class_list":["post-61137","post","type-post","status-publish","format-standard","hentry","category-news"],"yoast_head":"\nYour Fitness Tracker Is Only Effective When You Set Goals: Here's How To Do It - GAYFRIENDSCHAT.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.gayfriendschat.com\/socialblog\/your-fitness-tracker-is-only-effective-when-you-set-goals-heres-how-to-do-it\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Your Fitness Tracker Is Only Effective When You Set Goals: Here's How To Do It - GAYFRIENDSCHAT.com\" \/>\n<meta property=\"og:description\" content=\"Your Fitness Tracker Is Only Effective When You Set Goals: Here’s How To Do It We\u2019ve launched\u00a0Gym Buddies, an online fitness community to help you make lasting changes towards a healthier lifestyle.\u00a0Sign up\u00a0for daily motivation straight to your inbox, whether complete beginner or seasoned pro looking for a new challenge. 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