Get Active. Stay Healthy.
Goal: Stay Healthy & Fit
Staying healthy and fit is not a one-time fix or a training regimen; it is a way of life. Our purpose is to enable you to reach your goals and develop healthy habits by tracking and reporting on your progress and efforts, and motivating you along the way.
Fitdigits enables you to design a complete cardio program that gives you the most benefit along your goal path, and tracks all the metrics you need – effort level, heart rate, caloric burn, carb vs fat burn, pace, distance, speed, cadence, turnover – to get there. Continual improvement can easily be achieved by tracking your progress over time with Fitdigits’ integrated solutions.
Is This You?
Sometimes all we really want is to feel good about our health. We want each of our energy systems performing properly and at optimal levels, so we can do what we want when we want - like hikes and bike rides with the family, beautiful sunset runs along dirt trails, or just perform optimally at work and home.
For those looking to stay healthy and fit, we assume you are already working out or are in some sort of fitness routine, maybe just a few hours a week. You may be training for a fun 5 or 10K, but probably not seeking a Marathon Personal Record (that would be more for those looking to Optimize Fitness). The majority won't be training for anything specific - though after a few weeks using Fitdigits, you may be ready to start!
Inspirational Goals and S.M.A.R.T. GoalsSetting goals is both an Art and a Science. You want to set big goals and small goals, as success breeds success (which is why small goals are great), but small goals are not typically the kind that inspire us to big challenges and major changes. We believe we need both large and small goals - and the medium goals will take care of themselves. Each step forward is a success, but big, inspirational goals can help to drive and push you to new, better and healthier habits, bringing you closer to your own ideals and spirit. So go ahead and set a big, inspirational goal. But remember to set smaller, S.M.A.R.T. goals as well (Specific, Measurable, Attainable, Realistic, and Time Bound). These are the foundation of the Fitdigits system. Focus on the small successes, and eventually you'll see the big ones materialize right before your eyes. Paul J. Meyer describes the characteristics of S.M.A.R.T. goals in Attitude is Everything [Wikipedia, 2012]. An example would include something like: I will jog the neighborhood 3 times a week for at least 20 minutes per time over the next 2 weeks.
Heart Rate Training Considerations to Stay Healthy & Fit
Typically staying healthy & fit means you need to have a balanced approach to fitness, however the reality is most of us spend too much time in the same routine, which can overload on one system and leave others undeveloped. For example, spending too much time in the fat-burning zone and endurance zones and not enough in the anaerobic zones will result in poor stamina development, speed or power systems. Conversely, working out too hard in the Anaerobic, carbohydrate driven energy zones will lead to your body not becoming very efficient at burning fat. Either of these scenarios can result in unbalanced systems.
So now you have the tools. You should also have your personalized training zones, ideally for this level one of the Advanced Assessments, such as the Advanced Cardio or CP30 Assessments, though the Cooper Fitness test will work as well.
We'd love to say, now that we know your overall goal, and you have your training zones, we can get very specific with a training plan, but that is far from true still. A good trainer can spend days, months, getting to know you before getting too specific, and depending on your sport, past conditioning, specific goals, etc., training plans can be as custom as the design on a snowflake.
We can, however, give you some great guidelines you can apply to any specific plan you would like to create, whether it is a 5K or 10K, Century Ride or Circuit course, Spin® or Rowing.
Health & Training Tips
Using Fitdigits to Stay Healthy & Fit
Staying healthy and fit takes time and effort. It can also require some help. Whether you are part of a Employer Wellness Program, a group of friends, or you are working out solo, the combination of the Fitdigits and Fitdigits Partners arm you with the tools necessary to stay healthy and fit.
1. Set and Track a Duration Goal
In order to stay healthy and fit, it is suggested to work out at least 2-3 hours a week. Keep yourself accountable by tracking your goals. Set a weekly, monthly, or annual amount of time, and Fitdigits will provide an ongoing progress update.
2. Share Your Workouts
The health and fitness community can feel like one big family, a built in support system to encourage you to keep pushing when your will may be waffling. With Fitdigits you can share your workouts with over 10 different partners, including social mediums Facebook and Twitter, with more on the way! Being both physically and socially active are keys to staying healthy!
3. Work Out at Work
With the proliferation of computers, the Internet, social media and more, most people live sedentary lifestyles. According to a recent study, the average adult spends "50 to 70 percent of their time sitting." Much of this takes place in the workplace, so it is important to break up the malaise of the day by fitting in some mini-workouts. Bring a jump rope to the office and get a minute in every hour. Have a stretch break twice a day, every day. These are just a few examples of encouraging corporate wellness, and if you or your employer are interested, please contact Fitdigits regarding our Corporate Wellness program designed to encourage employees to get fit and stay healthy.
4. Walk 10,000 Steps Every Day
Exercise and nutrition are two important components of staying fit and healthy. However, a third and often overlooked component is daily activity. In addition to regular exercise, it is important to constantly be moving and active throughout the day. Too often people today spend a majority of their time sitting at a desk or on a couch, living a sedentary lifestyle.
Enter Daily Activity trackers like Fitbit, UP or Misfit. Activity Trackers allow you to have a running tally of how many steps you have taken that day, with the ultimate goal being at least 10,000 daily steps. So if it is almost bedtime and you have hit 8,000 steps, it might be time to take an evening stroll around the block. Track your steps and link them with Fitdigits to see an integrated dashboard featuring your total calories burned for the day. Tracking your daily steps is an essential part of making sure you stay healthy and fit.
5. Track Your Caloric Balance With MyFitnessPal
Fitdigits is partnered with MyFitnessPal, a free online diet and fitness community, created to help you track your daily nutrition and get healthy! MyFitnessPal tracks the amount of calories you burn daily and provides a daily caloric allotment allowed to prevent weight gain. Upload the calories you burn with both Fitdigits and Fitbit directly to MyFitnessPal to truly understand your caloric intake and burn. Connecting the three health and fitness apps can get a little complicated, but we have a concrete guide on the best method to connect Fitdigits with both Fitbit and MyFitnessPal.
Tips for Using Heart Rate Training to Stay Healthy & Fit
1. Spend the majority of your time in zones 2-3 when training.
If you are logging walks, add in a very healthy dose of Zone 1 as well. The terms we use for these and the energy systems in your body they develop are:
• Aerobic Base - Fitness (Zone 2 & 3)
• Slower, longer distance workouts
• Aerobic Base - Recovery (Zone 1 & 2)
• Recovery workouts
• Recovery days
2. Plan some variety of intensity in your workouts.
Once a week, sometimes maybe twice, do higher zone, harder workouts, such as:
Lose Weight with Heart Rate Training
• Aerobic Development - Hard (Zone 3-4)
• Steady State workouts
• Anaerobic Development - Threshold (Multi-zone)
• Fun Fartleks (Speed Play)
• Hills / Higher Resistance
• Anaerobic Development - Max (Multi-zone)
• Intervals workouts
Pick a specific day of the week, consider it your "push" day. It will help you establish the routine and healthy habit. You'd be amazed at how pushing yourself, even just every once in a while, can boost your health and confidence!
3. If you are training for some specific distance, or just want to keep building your fat-building base and endurance, go 10% farther than your longest slow run once a week.
These are called Long Slow Distance workouts (LSD). For example, if you typically run 4 miles on Sundays, next time go 4.4 miles. The weekend after, 5 miles, etc. It is OK to go even slower - these workouts are for letting your body get used to "time" rather than "intensity" - and you'll do more good going slower than going faster. Once you get to 10 miles, start doing these on alternating weeks, to give your body time to recover. Of course, pick a max distance if you don't desire running that far!
4. Track your Resting Heart Rate (RHR)
At this level, it can be easy to overtrain. A higher RHR will tell you it is time for a rest. A lower RHR tells you your efforts are working.
5. Remember, it isn't all about working out
Sleep, nutrition, and weight can play major factors. Flexibility, form, stress and even spirit can affect performance. If you want to succeed, consistency is key. Building healthy habits takes perseverance at first, but comes with a great payoff!
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