Last updated on August 1st, 2018
How To Use Fitbit To Achieve Goals
Within the last couple of years, the Fitbit has gained immense popularity amongst just about every type of group. People already dedicated to working out are loving being able to “compete” with themselves and those with new goals enjoy the ability to track, record and progress. While I prefer to just do my thing, eat healthy meals and rock awesome lifts, the Fitbit definitely has its perks and so many people are unsure how to use Fitbit towards their goals.
Note: I am in no way associated with Fitbit! I wrote this article to help out a few friends who were recently gifted the watches and wanted to understand more about them.
That said, this post contains affiliate links to which I make profit from, for more information click here.
Regardless of your goals, there’s always more than one way to achieve them- really. What works for you may not work as well for your friends and vice versa.
After many years in the coaching industry I’ve seen it all work (low calorie diets, fat burners, crazy exercise volume, more rest etc). When it comes to myself personally, after a long time of trial and error I prefer to take a more intuitive approach.
This mean that instead of placing my focus on tracking (how much time I’m working out, how many steps, how much I’m eating) I just listen to my body. I place focus on quality foods and activity I love and it works for me.
That may sound weird to you, but like I said, I’ve been doing it a while now 😉
But for those of you who haven’t mastered an intuitive approach, the Fitbit is a great way to achieve your goals- a lot of them.
Below are a few perks and how to use Fitbit to work towards achieving your goals- be they health, weight or sanity related.
I suppose one of the biggest perks of the Fitbit is that you can record your daily activities. Running, walking, workouts anything.
From a weight loss perspective this is helpful because somehow you will want to create a deficit between your intake and expenditure. One of the ways to do that, instead of jumping into anything too crazily low, is to increase your exercise volume.
From a non-weight-loss perspective, daily exercise is great for us (read more about the benefits of being active here). They say you should exercise for at least thirty minutes each day, and the Fitbit helps you track that.
Now like everything else, quality of exercise is important and goal dependent. So here’s my advice: if you’re trying to lose weight, focus on boosting the random activity you do in addition to your workouts
Increasing exercise volume doesn’t always have to be adding another workout. Instead, schedule in four to five workouts each week and then focus on boosting general activity like walking.To increase exercise volume schedule your regular workouts and then focus on increasing daily activities like walkingClick To Tweet
They say 10 000 steps equals out to about thirty minutes of exercise. Understand how to use Fitbit to track your steps and then try to increase every so often. This increases exercise volume and thus helps with your weight loss goal.
Even from a health perspective, walking is awesome! Compete with yourself a little bit and try to boost your numbers.
As a new mama, walking is one of the number one ways to get back into physical activity (along with these rehab exercises). it’s low impact, you can do it anywhere and increasing physical activity is good!
Your pulse can tell you a lot about your body and thus, this may actually help your overall health.
First and foremost, your pulse can tell you how hard your respiratory system is working while you exercise.
You can use this workout calculator to check out what would be an idea range given your goals. If you want a lighter workout, more activity based or health based, just start with %50 of your max.
If you want to boost your intensity and really challenge yourself, aim for 60-70% and so on. Tracking your heart rate gives you an idea of how intense you’re working.
Keep in mind that using a calculator is only a guideline. As you become more fit your baseline heart rate changes (I sit about 65bpm and the average is 72) which skews your range a bit.
Another perk of tracking your pulse with a Fitbit is to track your stress levels and/or when it spikes in a day.
I’ll spare you the details of why stress isn’t good for our health (seriously, it can affect Every. Single. Goal) but if you look at your insights and notice that your heart rate spikes consistently at the same time each day, figure out what’s causing the stress and try to scale back.
Likewise, if you’re having a bad day/situation, check your insights and see what kind of toll the day took on you based on your heart rate.
Aim to keep your heart rate on the lower side and not spiked from stressful situations.
How To Use Fitbit To Tracking Sleep
If I’m honest, this little perk moderately freaks me out. It feels slightly invasive to me even though there are some benefits.
But here’s the thing: sleep is the one thing we all suck at. Whether it be quality or quantity, we often overlook sleep when it comes to our goals. We cut corners, push limits and don’t truly think it will affect us.
But it does.
During the time you are asleep your body doesn’t just rest, it resets. It makes sure your hormones stabilize, you repair any tissue damage, it builds your immune system and preps you for what to come.Your body doesn't rest during sleep- it resets, fixes hormones, repairs tissue damage & it builds your immune system.Click To Tweet
Sleep is crucial.
If you’re struggling to lose weight or find you have nagging little tweaks that aren’t full blown injuries but still feel “off”- check your sleep. And I’ll concede that learning how to use Fitbit helps you do that.
Last but not least, learning to use Fitbit does give you access to some pretty good workout apps/coaching. While a watch will never replace an actual trainer, it will help give you some more ideas.
It’s funny isn’t it? I don’t even own a Fitbit (though this is my favorite colored one!) and here I am giving you a list of reasons it could work for you 😛
But as I mentioned before, there will always be multiple ways to achieve a goal, there’s no perfect system. If tracking movement, stress & sleep means that you’ll be more committed or able to stay active then rock it.
Don’t Forget To Pin These Tips On How To Use Fitbit To Achieve Goals!
Find what works for you and hold onto it.
The important thing isn’t which method you’re choosing (well, unless you choose extreme methods like only eating cucumbers for a week to lose weight) but that you’re choosing to try.
Being fit, active and healthy isn’t a “destination”, it’s truly just what you do.
The Fitbit is a tool, like any other and learning to use Fitbit can help push you towards your goals and keep you accountable. While I prefer less tracking and more intuitive style methods, even I’ll admit the possibilities on the Fitbit are fun. So if you have one.. enjoy!
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