Fitdigits User’s Fitness Habits

In the February Newsletter we sent out a survey to our dedicated Fitdigits users. In it we asked you to help us by telling us about your attitudes and habits around fitness. A month later, the results are in, and we wanted to share what we learned from you all!

Some big picture takeaways:

  • The majority of respondents to the survey are looking to get fit and stay healthy. For more information on training with Fitdigits, we have an entire page dedicated to users who’s goal is to Stay Healthy & Fit.
  • A surprisingly large amount of respondents had no issues finding the motivation to workout. The most difficult part of working out is making it a habit. Once exercise is ingrained into your daily schedule, it becomes as routine as brushing your teeth or taking a shower. Only around 25% reported struggles finding the motivation to exercise.
  • Over 50% of respondents reported using a Heart Rate Monitor regularly. However, not all of those respondents were fully aware of all of the benefits of tracking heart rate. Fitdigits outlines the 4 steps to maximize the impact of Fitdigits and your HRM- Assess, Enable, Sweat and Succeed!
  • Over 50% of respondents said that there current workout program contains some Walking. Walking is a great low-impact way to burn some extra calories. We suggest recording walks and steps in general with an activity tracker like Fitbit, and aiming for 10,000 steps a day. Read 10 Tips to Walk 10,000 Steps Every Day.
  • The biggest difference between what type of workout would be part of an ideal workout routine and what respondents actually do is in Strength Training and Flexibility/Low Resistance Training. 25% did some Flexibility/Low Resistance work, but 45% thought they should. 55% did some strength training, but 75% thought they should.

 

  • The majority of respondents to the survey are looking to get fit and stay healthy, though a quarter of you are on the oft-elusive path to losing weight, and a fifth are looking to push the personal envelope!
  • Here at Fitdigits, we often go back and forth between categories as well, though the majority of us, the majority of the time, are just looking to stay healthy and be fit, and to do it in the best heart-healthy way we know. We do understand the different goals, and we value you including us in your journey! For more information on training with Fitdigits, we have pages dedicated to your goals.

Exercising-2

  • Around 65% of respondents have a deep ingrained habit when it comes to fitness, with 40% finding exercise “hard not to do” and 25% who “do it without thinking”. Around 25% have difficulty finding the time or motivation to exercise.
  • The best way to stay motivated is to have an attainable goal. A great goal is to work out 2-3 times a week, 30 minutes per sessions. If you need help finding motivation, set a Duration Goal with Fitdigits MVP.

HRM-2

  • Over 40% of respondents reported not being familiar with training with heart rate monitor. 35% reported being “very familiar” and don’t leave home without it.
  • We don’t workout without a heart rate monitor, period! In order to fully unleash the power of Fitdigits, it is essential to have a heart rate monitor. With a heart rate monitor, you can get a more accurate calorie count, custom heart rate zones and complete a Fitdigits Fitness Assessment.

Goal-2

  • Over 40% of respondents have a goal or event they are working towards, be that goal self-imposed, a goal with their workout community, or a race. However, around 50% have no goal or event they are working towards, with no plans to.
  • While working towards an event like a 5k or 10k is great motivation to give you the push you need to get your workouts in gear, everyone is different and find motivation in different ways. This goes hand-in-hand with most respondents saying they workout to get fit and stay healthy. If you are training for an event, train using duration instead of distance for best results.

Program

  • Over 60% of respondents stated that they do some other form of Cardio for workouts, with 55% doing some strength training and 45% doing some walking.
  • If you are doing an other cardio workout, we suggest using the Other Workout Type in the Fitdigits app.

Ideal

  • Everyone wants to get buff! Almost 3/4 of respondents would incorporate strength training into their ideal workout program. 45% wanted to add Yoga/Light Resistance/Stretching into their workouts.
  • We strongly suggest adding weight lifting to your workout regimen. Forget the old myth about strength training getting you bulky- lifting weights is not only a great way to get fit, it can also increase your metabolism.

Thank you so much for participating!

3 Workouts a Week

Twas 3 nights before Christmas, when all through the land
Not a person was exercising, no workouts were planned.
The ham was carved, candy eaten without care,
10 pounds later we complain life isn’t fair.

This holiday season, before you snuggle into your bed,
Make sure to have a Holiday plan in your head.
Fitdigits is sharing the year’s best fitness tips,
To help you avoid adding winter weight to your hips.

3rd Day- 3 Workouts a Week

We get it, your busy. Like super busy. Like so busy that you don’t have time to read us describe how busy you are. Like so busy that you just stopped reading this article because your Spouse/Child/Friend/Family/Job/Fill in the blank needs you, now.

However, you are not too busy to workout.

No matter how hectic life can get, always make time to get your blood pumping. It is a great way to clear your mind, relieve stress, and of course get fit and stay healthy. That is why you should try to make yourself work out at least three time a week.

This may not sound too difficult, but it is the crazy weeks that will test your dedication. The weeks where the only break you get from the overwhelming pressure of life is when you stare at the back of your eyelids amidst the bliss of sleep. These are THE most important weeks to find time to workout.

Set a goal for yourself to never go a week (Monday-Sunday) without getting at least three workouts in. Workouts don’t solely mean going for a run.

It could be hitting the dance floor and getting your groove on. It could be going to a museum and walking for hours. It could be having a company softball game. It could be biking to work once a week.

Whatever your workout may be, upgrade to Fitdigits MVP Premium to unlock the ability to set goals. Set a weekly duration goal, and find time to help you help yourself.

Confessions of a Daily Weight Taker

Author Christopher Means

Part II of “Should I weigh myself everyday

OK, so maybe you shouldn’t weigh yourself every day. That’s the premise many trainers use, and the subject of another blog post here. But I lean the other way… so I wanted to give yet another perspective. It may not work for you, but it does for me.

You see, I’ve been a distance runner / jogger for many years. That used to be enough to keep my weight in check. However, slowly but surely, over the years the pounds kept adding on. This year I finally said enough! I was ready to stop the progression.

I set a goal to lose 10 pounds.

Set a Goal via MVP ProgramWhen I set a goal, which you can now do with the Fitdigits apps, I want to see progress. I want to understand how things change.

I started weighing myself regularly. It started as just a couple times a week, but sometimes got to the every day habit. More than a few times, I weighed myself multiple times a day – sometimes to see how my weight fluctuated due to workouts, food, salt, etc. Let me tell you – it can fluctuate a LOT! I had a full 8-pound fluctuation in one day after starting the day with a nice workout, but ending with a massive sushi splurge (salt and carb/protein bomb anyone?). Overall, however, I take my weight first thing in the morning after a little coffee and the bathroom. Sound familiar?

I didn’t have a date I wanted to lose the weight by, but over time, I did start to see some trends. When I pigged out on ice cream and sweets late at night, that had a detrimental effect on my weight in the morning, sometimes up to 2 pounds or more. Ugh. No more chips and salsa late night? How sad!

I also started to realize that after a short workout (3 miles / 25 minutes or so) I’d lose a pound or two. All water obviously, a good reason why we always talk about the need to hydrate after workouts! It could be as many as 5-6 pounds on a long run (12+ miles).

Fat and lean mass % also fluctuates regularly. A couple percent here and there on a given day or even intra-day isn’t unusual. I’ve never seen really large (5% or more) fluctuations over a limited time period, but certainly a few % here and there in a given day or even week.

In the end, weighing myself every day, even multiple times a day, helped. I recognized that:

  • Fluctuations happen. Over a single day, hours, or even a workout. And they can be significant.
  • Late night snacks were killing the rest of my efforts. I can still remember the first couple nights where I told myself “no – no snacks tonight!” Had I not seen how they were killing my morning weight, I might not have cut them out.
  • More consistent, lower miles/time efforts worked better for me than longer, but less often, workouts.
  • Being active during the day helps a bit too – walks help (Fitbit helps with this, though Fitdigits Walks are another great way to track). In a single day, not so much, but over a week, it helps. Over a month, it helps a lot!

Overall, don’t sweat the small stuff. Big stuff, when you know what big stuff actually is, and what it means – that is reason to sweat. But sweat through effort and self control, not through stress, especially over weight. Oh – and try not to pig out too often on sushi or other favs –and limit the late night snacks. That helps too.  10 pounds, and less of a stomach, are mighty fine rewards.

Weight loss

PS – most weight scales that measure body fat also have a setting for “normal” and “athlete” – if you ever want to see that you have much lower body fat, simply set it to “athlete” – that will knock quite a few % of body fat with the flip of a switch! You got to love that!

Set and Crush Goals with Fitdigits

Set different goalsSet Goals for Fitdigits AppsFitdigits now offers the ability to create health and fitness goals over a variety of metrics.  Whether you want to lose 25 pounds in the course of a year or be able to walk 1,000 extra steps each week, Fitdigits has got you covered.

To create a goal, tap Menu > Goals from within the app, or go to my.fitdigits.com and select Goals from the main navigation.

You can set weekly, monthly or annual goals based on distance, duration, steps, calorie burn, or weight.

Distance Goal

To set a distance goal based on a workout type, select the Distance option on the set goal menu. Enter in the number of miles (or KM if you are set in Metric units) you would like to travel over the given time frame. Next, select the workout type with which you would like to track distance and the source you would like to use. Click/tap Create.

Duration Goal

To set up a Duration goal, select the Duration option on the set goal menu. Enter in the total time in minutes that you want to workout. Next, select the workout type you would like to apply for tracking duration. If you want to set a goal for all activity types, select Any Activity. Select the source you would like to use for the goal, and click/tap Create.

Set a steps goalSteps Goal

To set a Steps based goal, select Steps from the set goal menu. Enter in the number of steps you would like to complete in the given period. Next, select “measure with” options. If you are linked with Fitbit or other daily activity provider like Apple Health or Google Fit, you should be able to track this goal with that device.

Weight Goal

To set a Weight based goal, select Weight on the set goal menu. Enter in your current weight (lbs in U.S. and kg in Metric units) and the weight you would like to reach. You can then opt to lose a number of pounds in the given period based on goal time frame. For instance, if you want to lose 20 pounds, you can create a monthly goal to lose 5 pounds. Your goal is set once you click/tap Create!

Calorie Goal

To set a Calorie based goal based on a workout type, select Caloric Burn on the set goal menu. Enter in the amount of calories you would like to burn in the given time period; for instance, if this is a monthly goal, enter in the amount of calories you would want to burn for the month. Next, select the workout type for which you would like to see calories apply. Click/tap Create to begin!
Steps Goal Detail

Seeing Your Progress & Results

You can see your goal progression on either the online portal or your app. You can see the current time period progress as well as a historical view showing how you did in past weeks/months/years.

Setting a Favorite Goal

To set a single selected goal as your “Favorite” goal, which will then show up on the top of the main goals listing and in banners and different display areas throughout, on the desktop web, tap into the specific goal then tap the star icon (see below).

 

 

Deleting / Removing a Goal

To delete a goal from your goals section, tap into the goal details and at the bottom tap “Remove”.