Case 2017 Firstbeat Lifestyle Assessment
PRE-QUESTIONNAIRE REPORT Profile Case 2017 Measurement start date 09.01.2017 QUESTIONNAIRE RESULTS I think I am physically active enough to get health benefits. I think my physical activity is intensive enough to improve my fitness. In my opinion, my eating habits are healthy. I feel that my alcohol consumption is not excessive. I don't generally feel stressed. My days include breaks that allow me to recover. I usually feel rested and energetic. I feel that I sleep enough. I feel that I can influence the things that affect my health. In my opinion, I feel well at the moment. Partially agree Partially disagree Cannot say Partially agree Completely disagree Partially agree Scale of answers: Partially agree Cannot say Partially disagree Completely disagree
LIFESTYLE ASSESSMENT Person: Case 2017 Age Height (cm) Weight (kg) Body Mass Index 39 180 78 24.1 Activity Class Resting heart rate Max. heart rate 6.0 (Good) 46 179 Measurement: Start time Duration Heart rate (low/avg./high) Mon 09.01.2017 08:44 22h 16min 50 / 73 / 170 Stress reactions Recovery Physical activity Heart rate Missing heart rate 2% 15 min with the strongest stress reactions. 15 min with the best daytime recovery. Recovery during leisure time enhances your overall coping. The sleep period was long enough and recovery was good. Strength of reaction 160 140 120 80 60 Heart rate (beats/min) 09:00 11:00 13:00 15:00 17:00 19:00 21:00 23:00 01:00 03:00 05:00 6h 16min Meeting 60min Exercise 60min Exercise 1h 30min Relaxation 60min Reading 60min Improving fitness (Training Effect 3.5) This kind of exercise improves your aerobic fitness. 863 kcal STRESS AND RECOVERY Stress reactions Recovery Vigorous & moderate physical activity Other state 20% 12% 3 % 35% 30% Amount of stress reactions: (7h 57min) Amount of recovery: (6h 44min) 36% 30% More than Less than usual Normal usual > 60% 40-60% < 40 % < 20% 20-29% 30% WORK SLEEP Length of work periods: 6h 16min Amount of recovery during work: 4min Self-reported sleep quality: Length of sleep: Poor Moderate Good < 5,5h 5,5h - 7h 7h < 10 min 10-29 min 30 min Amount of recovery during sleep: 84% < 50% 50-74% 75% Quality of recovery (Heart rate variability): 59 ms 0-19 ms 20-39 ms 39 ms PHYSICAL ACTIVITY Physical activity index: / (good health effects) 0-29 30-59 60 - ENERGY EXPENDITURE Total energy expenditure: 4483 kcal Vigorous physical activity Moderate physical activity 28min 9min 2h 50min Vigorous & moderate physical activity 655 kcal Other 2975 kcal 853 kcal Steps 10 125
LIFESTYLE ASSESSMENT Person: Case 2017 Age Height (cm) Weight (kg) Body Mass Index 39 180 78 24.1 Activity Class Resting heart rate Max. heart rate 6.0 (Good) 46 179 Measurement: Start time Duration Heart rate (low/avg./high) Tue 10.01.2017 07:00 24h 0min 49 / 68 / 137 Stress reactions Recovery Physical activity Heart rate Missing heart rate 1% 15 min with the strongest stress reactions. 15 min with the best daytime recovery. Recovery during leisure time enhances your overall coping. The sleep period was long enough and recovery was good. Strength of reaction 160 140 120 80 60 Heart rate (beats/min) 08:00 10:00 12:00 14:00 16:00 18:00 20:00 22:00 00:00 02:00 04:00 06:00 8h 0min Exercise 60min Relaxing activities before bedtime promote good recovery during sleep. STRESS AND RECOVERY Stress reactions Recovery Vigorous & moderate physical activity Other state 17% 14% 0 % 33% 35% Amount of stress reactions: (8h 29min) Amount of recovery: (7h 55min) 35% 33% More than Less than usual Normal usual > 60% 40-60% < 40 % < 20% 20-29% 30% WORK SLEEP Length of work periods: 8h 0min Amount of recovery during work: 0min Self-reported sleep quality: Length of sleep: Poor Moderate Good < 5,5h 5,5h - 7h 7h < 10 min 10-29 min 30 min Amount of recovery during sleep: 91% < 50% 50-74% 75% Quality of recovery (Heart rate variability): 60 ms 0-19 ms 20-39 ms 39 ms PHYSICAL ACTIVITY Physical activity index: 61/ (good health effects) 0-29 30-59 60 - ENERGY EXPENDITURE Total energy expenditure: 4217 kcal Vigorous physical activity Moderate physical activity 0min 7min 3h 21min Vigorous & moderate physical activity 85 kcal Other 3111 kcal 1021 kcal Steps 3384
LIFESTYLE ASSESSMENT Person: Case 2017 Age Height (cm) Weight (kg) Body Mass Index 39 180 78 24.1 Activity Class Resting heart rate Max. heart rate 6.0 (Good) 46 179 Measurement: Start time Duration Heart rate (low/avg./high) Additional information: Alcohol 4 units Wed 11.01.2017 07:00 24h 12min 49 / 74 / 136 Stress reactions Recovery Physical activity Heart rate Missing heart rate 0% Strength of reaction 15 min with the best daytime recovery. Recovery during leisure time enhances your overall coping. Recovery during the workday boosts your resilience. 15 min with the strongest stress reactions. Alcohol weakens recovery during sleep. The sleep period was long enough, but recovery was poor. 160 140 120 80 60 Heart rate (beats/min) 08:00 10:00 12:00 14:00 16:00 18:00 20:00 22:00 00:00 02:00 04:00 06:00 13h 0min Eating 30min STRESS AND RECOVERY Stress reactions Recovery Vigorous & moderate physical activity Other state 13% 10% 0 % 3 % 74% Amount of stress reactions: (17h 49min) Amount of recovery: (48min) 74% 3% More than Less than usual Normal usual > 60% 40-60% < 40 % < 20% 20-29% 30% WORK SLEEP Length of work periods: 13h 0min Amount of recovery during work: 10min Self-reported sleep quality: Length of sleep: Poor Moderate Good < 5,5h 5,5h - 7h 7h < 10 min 10-29 min 30 min Amount of recovery during sleep: 1% < 50% 50-74% 75% Quality of recovery (Heart rate variability): 30 ms 0-19 ms 20-39 ms 39 ms PHYSICAL ACTIVITY Physical activity index: 55/ (moderate health effects) 0-29 30-59 60 - ENERGY EXPENDITURE Total energy expenditure: 4971 kcal Vigorous physical activity Moderate physical activity 1min 2min 2h 31min Vigorous & moderate physical activity 30 kcal Other 4201 kcal 739 kcal Steps 2093
LIFESTYLE ASSESSMENT SUMMARY Person: Case 2017 Age Height (cm) Weight (kg) Body Mass Index 39 180 78 24.1 Activity Class Resting heart rate Max. heart rate 6.0 (Good) 46 179 Assessment: 09.01.2017-11.01.2017 Additional information: Alcohol: Wed 11th (4 units) Body Resources Mon 9th Tue 10th Wed 11th Starting level +++ + + + + + + + + + Resources increased Resources decreased Improving fitness TE 3.5, 1h 23min 09:00 13:00 17:00 21:00 01:00 05:00 09:00 13:00 17:00 21:00 01:00 05:00 09:00 13:00 17:00 21:00 01:00 05:00 Stress reactions Recovery Physical activity + Significant recovery period STRESS AND RECOVERY SLEEP Stress and recovery balance: Length of sleep: Resources increased Resources decreased Good ( 7h) Moderate ( 5,5h) Poor Your average: Good () In your age group average is 7h 35min. Amount of recovery: Amount of recovery during sleep: Good ( 30%) Good ( 75%) Moderate ( 20%) Your average: Moderate (22%) Moderate ( 50%) Your average: Moderate (59%) Poor In your age group average is 26%. Poor In your age group average is 58%. PHYSICAL ACTIVITY ENERGY EXPENDITURE Physical activity index: Active Calories (kcal): Good Moderate Poor 61 55 80 60 40 20 0 Great! The health effects produced by physical activity were good on 2 days. 1,500 1,000 500 0 1508 1106 769 Vigorous & moderate physical activity The measurement included one workout with a fitness-improving Training Effect. Total: 4483 4217 4970 Steps: 10 125 3384 2092
WHAT DOES THE LIFESTYLE ASSESSMENT MEASURE? Heartbeat 845ms 750ms Heart rate variability The Lifestyle assessment will help you manage stress, recover better and exercise right. The assessment is based on analysis of heart rate variability (HRV). The assessment shows what increases your stress level, what helps you recover and if you are physically active enough. You will learn how to improve your well-being and coping with daily choices. The goal is to find a balance between work and leisure and between activity and rest. It is not essential to eliminate stress, but to ensure sufficient recovery and find a manageable rhythm to life. STRESS REACTION means an elevated activation level in the body. The reaction can be positive or negative. On average, there are 50% of stress reactions in a 24-hour period.* RECOVERY means a calming down of the body. Important recovery periods include sleep and peaceful moments during the day. On average, there are 26% of recovery reactions in a 24-hour period.* PHYSICAL ACTIVITY means physical loading during which energy expenditure is significantly increased from the resting level (over 2 MET). Vigorous physical activity means an intensity of over 60% Moderate physical activity an intensity of 40-60% and an intensity below 40% of the person s maximal capacity. OTHER STATE is typically recovery from exercise, short awakenings during sleep, or missing data periods for example during a shower. Training Effect (TE) tells the effect of a single exercise session on fitness. The scale of training effect is 1-5 (see right). 5.0 Temporary overreaching 4.0-4.9 Highly improving 3.0-3.9 Improving 2.0-2.9 Maintaining 1.0-1.9 Easy recovery Physical activity index sums up the effect of physical activity on health during the day. The index accumulates based on the duration and intensity of aerobic physical activity. In order to achieve a good score (60), you should perform app. 30min of moderate or 20min of vigorous physical activity. The average physical activity index is 50 per day.* Length of sleep is the period recorded in the journal, from going to bed to waking up. Amount of recovery means the share of recovery during sleep. On average, there is 60% of recovery during the sleep period.* Quality of recovery means the amount of heart rate variability (HRV) during sleep. A low value can indicate weak recovery, whereas a higher value suggests better recovery. Age influences HRV, and its effect is taken into account in the reference values. Quality of recovery is weakened by various stressors, such as illnesses, alcohol and drugs, chronic stress and poor physical fitness. Steps are recognized from the movement data during walking and running. Steps do not accumulate for example during cycling or very light movement. 10,000+ steps per day characterize a very active day. * Firstbeat database 2016
GOALS Please set some personal goals for making changes in your lifestyle. Stress management X I will set a realistic work schedule. I will take regular short breaks during the work day. After the workday, I will try to disengage from work by doing things that I enjoy. I will learn to say "No". Recovery and sleep I will continue to engage in my hobbies because positive experiences enhance my well-being. I will try to relax on a regular basis (e.g. relaxation techniques, music, TV, reading). I will avoid stressful things just before bedtime (e.g. alcohol, work and electronic devices). X I will attempt to go to bed early enough to get enough sleep. Physical activity I will find an enjoyable form of exercise to engage in regularly. I will increase the amount of light physical activity, e.g. by using the stairs, walking short distances and avoiding uninterrupted sitting. I will attempt to engage in physical activity at least times per week. I will take care of my muscles by including stretching as part of my weekly exercise routine. Nutrition X I will maintain a regular meal rhythm. I will pay attention to the quality of what I eat, e.g. avoid products that contain excessive fats, sugar or salt. I will lose weight kg. I will remember to drink and eat regularly, even when I'm busy. Own goals