No Apple Watch Ultra? No problem — here are 5 ways I use a budget fitness tracker to enhance my gym routine

When I began regularly visiting the gym several years ago, I didn't use any fitness trackers. I believed they were only useful for running, monitoring sleep, and counting steps. However, I later realized that I was mistaken. I now rely on an affordable fitness tracker, such as the Xiaomi Smart Band 10, to assist me during my gym sessions. Here are five ways a budget fitness tracker can enhance your gym routine:

1. Timekeeping: My fitness tracker features a stopwatch that is incredibly helpful during workouts. By keeping track of the time elapsed during each set, I can maintain the correct level of intensity and ensure I rest for the same amount of time between sets. This consistency helps me avoid rushing through sets or spending too much time resting, both of which are counterproductive. Knowing how long each set should last also helps me plan my workout schedule effectively, making it easier to fit exercise into my busy day.

2. Heart rate monitoring: Most fitness trackers can monitor your heart rate, which is an essential metric for maintaining a healthy workout. The British Heart Foundation provides guidelines for ideal heart rates during exercise (220 minus your age, then 50% to 70% of that range). By keeping an eye on my heart rate, I can adjust my workout intensity and rest periods accordingly.

If my heart rate is too high, I may need to reduce the intensity or take a longer rest. Conversely, if it's too low, I might need to increase the intensity or add active recovery exercises to my rest periods.

3. Long-term fitness overview: Fitness trackers are often linked to a fitness app on your smartphone, which can track your progress over time. By reviewing the data in these apps, you can gain insights into how your exercise habits impact your body. For example, you might notice that you're exercising less frequently during certain seasons or that you're focusing more on specific types of workouts.

This information can help you make informed decisions about your workout routine, such as adding in extra sessions of a particular type or making adjustments to accommodate changes in your schedule or fitness goals.

4. Calorie information: Fitness trackers also provide an estimate of the calories burned during workouts. While this data should be taken as a rough estimate rather than an exact figure, it can still serve as a valuable reminder of the importance of balancing calorie intake with expenditure. I've found that being aware of the number of calories I burn during a workout often motivates me to consume more food, particularly after intense sessions like marathon training runs.

Eating enough is crucial for building muscle and losing fat, as it provides the body with the necessary resources to recover and adapt to the physical stress of exercise.