The corner of the TechRadar site that swaps processors for press-ups, The Fit List is our regular series of fitness listicles. We explore how to improve your health in handy bite-size pieces of advice. You can read the whole series here.
When I started regularly going to the gym several years ago, I did so without bothering with the best fitness trackers. These gadgets, I thought, were only good for running, tracking my sleep and counting my steps. But I’ve since learned that I was totally wrong.
Now I keep a cheap fitness tracker as a handy weightlifting companion. That’s right, a budget option; all of the functions I need, I can use on my low-cost Xiaomi Smart Band 10, making a purchase like the Apple Watch Ultra 3 totally unnecessary.
New to the gym, or eyeing up a new wearable purchase and wondering how it could help you? Let me walk you through five small-but-mighty functions of a cheap fitness tracker which will help you out at the gym.
1. Timekeeping
Honestly, it’s one of the simplest features of my fitness tracker that helps my workout the most. When you start tracking a workout on any wearable, you’ll see an on-wrist timer to tell you how much time has elapsed, and I use that timer constantly.
I use this not to see how long I work out for after the fact, but to dictate how long I exercise for during each set. I make sure I take a consistent amount of time for each set to maintain the right level of intensity and, more importantly, rest for the same amount of time between sets. I’ll try to keep each rest period to a minute or less.
When I first started using the gym, I could sometimes rush through sets if I had lots of energy, or waste absolutely ages of time if I didn’t. Neither of those is good practice.
With my fitness tracker’s stopwatch, I’ve been treating my body better, between sets and rest periods. It also makes it far easier to predict how long a session will be – if my work on each kit is reliable span of time, and I know what I want to do ahead of time, I know how long I’ll be at the gym. Great for planning my day, and encouraging me to try shorter workouts if I have less time instead of not working out at all.
2. Heart rate
One of the basic functions of any fitness tracker is that it can monitor your heart rate. They all do so, to varying degrees of accuracy, and again I find this a really useful metric to help me stay healthy on a workout.
According to the British Heart Foundation’s simple math on ideal heart rate during exercising (220 minus your age, then work out 50% to 70% of that), my heart rate should be between 95bpm and 133bpm when working out.
Suffice to say, it isn’t always that. Sometimes when I’m really pushing myself with a new heavier weight, or I’m still recovering from my trip to the gym (I always run or cycle), my heart rate will push higher. And at other times, like when I’m being sluggish (should’ve kept a better eye on that timer!) or if I’m spending my rest times typing elaborate article pitches to TechRadar’s editors [like this one! — Ed.], I might be dropping too low.
As before, having my fitness tracker update me on my heart rate during the workout can help me decide how long to rest between workouts, whether to spend my rest period doing active recovery exercises or in ‘true rest’, and often what workout to do next too if I don’t have a pre-prescribed plan to follow. Most wearables make this even easier, by having a ‘red zone’ indicating my heart rate is too high, and a blue zone if it’s low.
3. Longitudinal fitness overview
Both of my previous points have been about using a fitness tracker’s stats to dictate how I plan and adapt my workout. That principle stands on a longer-term scale too: fitness trackers are almost always tied to a fitness app on your phone, which can track performance over time and provide an insight into how our exercise habits are affecting our bodies.
I can see how frequently I exercise per week, month or even year, and what different types of workout I tend to do. I can see the trends in my workouts: if I find myself going on fewer runs during winter because of the cold, I can make a conscious decision to compensate and do more treadmill runs instead. If I’m doing less weight training during the tennis season, I can add in a session or two to course-correct.
Some of these changes to a workout program are harder to notice without data, since my fitness decisions tend to be idiosyncratic and made on-the-fly, so using an app’s graphs gives me useful insights I’d otherwise miss.
4. Calorie information
One of the many pieces of information that fitness trackers tell you after a workout, is how many calories you burned. I’m always a little skeptical of this data, and it’s best to take it as a rough estimate rather than a concrete figure, but it’s still a useful reminder of an aspect of working out lots of gym-goers forget, and a core tenet of building muscle and losing fat — calories in versus calories out.
I’ve often struggled with under-fueling; I definitely didn’t eat enough when I trained for a marathon, and find it too easy to fall into the same trap as many in thinking that ‘being healthy’ is the same as ‘eating less’. When you’re doing a lot of exercise, your body needs proper upkeep, and that means eating more than you otherwise would.
When I started exercising with a fitness tracker, I’d see how many calories I’d burn per exercise — some of the marathon training runs saw almost 2,000kcal burned, and I did one every week — and it was a lot more than I expected. This, more than any ache or groan in my body, served as an important reminder to eat more. A lot more; bigger meals, more healthy snacks, less starvation. Doing so improved my energy and made my run recovery smooth.
I know that calorie counting is a slippery slope for a lot of people, however, and I don’t advise paying too much attention to this metric if that’s you. If in doubt, listen to your body more than tech.
5. Rest and recovery
My golden rule with fitness trackers is that I shouldn’t let them make decisions for me. I should always defer to how my body feels, not what tech tells me. But sometimes you need a second opinion, and that’s where rest timers come in.
Different fitness trackers have different names for it, but many wearables, even budget ones, pack functions that tell you how drained you are, or how long you should wait before you exercise again. On my Xiaomi tracker it’s called Training State, and it gives you an idea of how hard you’ve been training recently. The best Garmin watches call it Body Battery or Training Readiness, while Google Health calls it Daily Readiness. The gist of all of these features is that they tell you how much energy your body has – and recommends a level of workout intensity for the day.
These scores use the various metrics captured by your fitness tracker, like what workouts you’ve done and how often you’ve done them, to make an informed guess as to when you should next work out. Sometimes this comes in the form of a timer, telling you how long you need to wait before you next work out, and sometimes it’s a body battery telling you how ‘charged’ you are.
I never rely on this feature over my own gut feeling, but sometimes I just can’t decide whether I’m feeling up for a run or workout. That’s when my fitness tracker steps in, to give me some extra data and push the needle in one direction or another.
