Updated: Mar 1, 2019
What ever your goal is, from weight loss to fat loss to exercise performance, YOU need to be able to track how you are doing progressively. This will not only allow you to understand WHAT went wrong or right but also WHERE it went wrong, right and HOW.
Exercise Performance: Most sports require 2 fundamentals, muscle endurance and power. And all sports require a 2-stage "practice", off the "court" and on the "court". So how do you track your progress and measure how that progress affects your game? Simple, start by breaking it down.
Off the "court": Record your Heart rate (HR) at rest before you start your training, then record it again right after you are done, write those numbers down and also write how long it took you to complete your workout. The closer your "end" HR is to your "start" HR in relation to the length of the workout program is a great indicator of improved muscular endurance.
To judge your power performance record how long and how well it took you to perform "X" within a set time. The faster 'X" is performed within its proper guidelines, in relation to the set time, gives you a great indicator of your power performance.
ON the "court": Most sports have someone track player's statistics, you can base your performance improvement off of that, but in the case that they do not, use your better judgement. Are you now able to last the whole game without being taking out for a break? or are you able to run the full distance now without walking? are you scoring more? are you faster than the guy that used to beat you? ALL small changes matter.
Personal Improvement: What I found is that without proper perception of your whole fitness journey, it is quite easy to deviate from your goals, that is why it is important that in addition to you taking that step to better yourself, that you also take a PEN and PAPER write down ONCE a WEEK! on the same day/time Your weight, your body fat % if your scale allows it and your measurements (hips/waist/chest/thighs/ & all that apply). Then once a month you sit down and review your progress, if things are done right, for most consistent people, a month is plenty of time to stimulate visual changes in the body.