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For the last few months I've been using the
Fitbit aerobic fitness training zone system to track how much
aerobic activity I get in each training session - and over the
course of a day.
HERE'S HOW IT WORKS
If you get your heart rate into a zone between
(approximately) 60% and 75% of your estimated maximum heart rate
you receive 1 point for every minute of exercise.
If you get your heart rate over (approximately)
75% of your estimated maximum heart date you get 2 points per
minute.
Maximum heart rate
You're maximum heart rate is based on the formula
220 - age. It's a rough guide, with variations based on how fit
you are. Plus it's a difficult thing to measure safely: you
don't want to blow a gasket.
The aerobic fitness
training formula
If you're going to train in a scientific manner,
you need to have an aerobic fitness prescription that includes a
dosage based on frequency (sessions per week), time (length of
individual sessions) and heart rate.
Steps
The watch counts steps. My watch tells me I have a target of 7,300 steps a day.
But, steps also need to come with aerobic fitness zone points.
Fitbit Sense,
now available from
Amazon.
The Fitbit Inspire 2
is also a very good smart watch with the zone system embedded in
it - and even more keenly priced than the Sense. |
FITBIT ZONE SYSTEM - foundation for a scientific exercise
prescription
The Fitbit aerobic fitness zone system quantifies the vapid exercise
recommendation of the American College of Sports Medicine (ACSM) and
various heart charities, that is about as useful as a hip pocket on a
singlet!
'The American College of Sports Medicine
recommends 150 minutes of exercise per week— just about 30 minutes, five
days a week. More is better, but this seems to be the sweet spot.
Anything from brisk walking to jogging to hightailing it up the stairs
counts.'
Contrary to the ACSM, the Fitbit zone points system forms the basis of
an aerobic fitness prescription and tracking tool, based on (frequency)
duration and intensity of exercise sessions.
You can choose how many zone points you wish to aim for each day.
My recommendation is
50 zone points is good: 75 zone points is better: 100 zone points is
best.
300 zone points a week is readily achievable
On top of that, my Fitbit tells me
how fit I am compared with other men my age
my resting heart rate
heart rate variability and
sleep 'restoration' - how long and how much my sleeping heart rate is
below my
resting heart rate..
Fitbit is a medical grade device.
In fact I'd say it's an essential tool for prescribing, measuring,
managing and monitoring the path from poor metabolic (and mental) health
to good.
You can share your results with friends and other third parties.
If you know someone is 'looking over your shoulder' you're more
likely to maintain a regular exercise habit.
If you don't have the 'tech gene', our resident SmartAlec,
Jackson has
prepared a video to show you how you can set up to your Fitbit so
you can share your results me and with your friends.
In the meantime stay tuned, highly tuned and
remember, it's a big ask expecting to stay healthy without keeping
yourself fit.
John Miller
johnmiller.com.au |