1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,840 --> 00:00:18,520 Speaker 1: I am Tom Holland and this is Fitness Disrupted. A 3 00:00:18,720 --> 00:00:23,279 Speaker 1: well known fitness equipment company just came out with a 4 00:00:23,440 --> 00:00:29,920 Speaker 1: new heart rate monitor. This one goes on your forearm 5 00:00:29,960 --> 00:00:34,320 Speaker 1: instead of the traditional way of measuring, which is a 6 00:00:34,400 --> 00:00:39,760 Speaker 1: chest strap. And there's a lot of pr and many 7 00:00:39,920 --> 00:00:42,960 Speaker 1: articles that have been written in the last few days 8 00:00:43,000 --> 00:00:48,360 Speaker 1: about it, some good, some problematic, and yes, I thought 9 00:00:48,400 --> 00:00:53,920 Speaker 1: it's time to talk about the differences in chest straps, 10 00:00:54,640 --> 00:00:58,400 Speaker 1: risk based heart rate and now forearm based heart rate, 11 00:00:59,480 --> 00:01:06,120 Speaker 1: because they are not all created equal. And one article, gosh, 12 00:01:06,160 --> 00:01:09,959 Speaker 1: it was so perfect because it was so perfectly flawed, 13 00:01:11,680 --> 00:01:17,720 Speaker 1: and it was and is from a reputable, super reputable 14 00:01:18,440 --> 00:01:24,520 Speaker 1: website company. And I'm going to discuss that because it 15 00:01:24,760 --> 00:01:31,280 Speaker 1: completely plays into this whole topic. And so what I'm 16 00:01:31,280 --> 00:01:33,840 Speaker 1: gonna do is talk about all the different ways to 17 00:01:33,959 --> 00:01:39,000 Speaker 1: determine heart rate. I'm going to talk about why it 18 00:01:39,080 --> 00:01:41,840 Speaker 1: matters at all, you know, what do we use that for? 19 00:01:43,880 --> 00:01:47,720 Speaker 1: And then I'm going to talk about the differences between 20 00:01:47,760 --> 00:01:54,080 Speaker 1: two of them, wrist based and chest straps. And when 21 00:01:54,080 --> 00:01:57,160 Speaker 1: I talk about risk based, it also goes to your 22 00:01:57,280 --> 00:02:01,040 Speaker 1: arm because the same technology, essentially different location on your arm, 23 00:02:01,080 --> 00:02:04,440 Speaker 1: and oftentimes they will actually call it arm based, which 24 00:02:04,440 --> 00:02:06,960 Speaker 1: I've been a little confusing because I would think that's 25 00:02:06,960 --> 00:02:10,359 Speaker 1: more your forearm and wrist based. So we'll talk about 26 00:02:10,400 --> 00:02:15,800 Speaker 1: the differences. There's two ways, two different technologies that they 27 00:02:15,880 --> 00:02:23,880 Speaker 1: utilize to do that totally different and what is the outcome? 28 00:02:26,280 --> 00:02:30,200 Speaker 1: Talk about that, all right, and I'm gonna talk about 29 00:02:30,800 --> 00:02:33,600 Speaker 1: what you can do. And one study, just one, but 30 00:02:33,720 --> 00:02:39,040 Speaker 1: a really good one in a recent one, the Validity 31 00:02:39,080 --> 00:02:42,440 Speaker 1: of Risk warn Activity Trackers for estimating VO two max 32 00:02:42,520 --> 00:02:46,120 Speaker 1: and Energy Expenditure. That's the name of it, International Journal 33 00:02:46,280 --> 00:02:53,560 Speaker 1: of Environmental Research and Public Health two. I'm gonna look 34 00:02:53,560 --> 00:02:55,359 Speaker 1: at that and it's just one, but it's a really 35 00:02:55,360 --> 00:02:58,240 Speaker 1: good one. As I said, small, but it will tell 36 00:02:58,320 --> 00:03:00,920 Speaker 1: us what we need to know and give you the 37 00:03:00,960 --> 00:03:04,960 Speaker 1: information you need to know to achieve your goals. And 38 00:03:05,000 --> 00:03:08,320 Speaker 1: that's when it all comes down to. You can't get 39 00:03:08,360 --> 00:03:10,440 Speaker 1: bad information. That's what this whole shows about. That's what 40 00:03:10,560 --> 00:03:13,000 Speaker 1: my whole career is about, is bringing you the best 41 00:03:13,040 --> 00:03:16,440 Speaker 1: information so you can achieve your goals. When you are 42 00:03:18,000 --> 00:03:23,880 Speaker 1: working with bad information, that's a problem. It's analogists to 43 00:03:25,480 --> 00:03:29,760 Speaker 1: trying to go somewhere trying to travel to a destination 44 00:03:30,120 --> 00:03:36,200 Speaker 1: with bad directions. Some of those directions are way off, 45 00:03:37,200 --> 00:03:40,640 Speaker 1: some are a little bit off, but all will prevent 46 00:03:40,720 --> 00:03:45,080 Speaker 1: you from getting to where you need to go. Someone'll 47 00:03:45,080 --> 00:03:49,360 Speaker 1: take a lot longer, someone gets into the accidents. But 48 00:03:49,400 --> 00:03:52,080 Speaker 1: you know what I'm talking about. So you can't have that. 49 00:03:53,040 --> 00:03:55,640 Speaker 1: You can't be working with bad information. But again, I 50 00:03:55,640 --> 00:03:57,880 Speaker 1: will finish up towards the end. But talking about why 51 00:03:57,880 --> 00:04:01,080 Speaker 1: it matters? What does it matter if it's accurate, what's 52 00:04:01,120 --> 00:04:04,960 Speaker 1: the difference. How is that going to affect you in 53 00:04:05,040 --> 00:04:10,520 Speaker 1: your pursuit of looking better, feeling better, living longer, losing weight, 54 00:04:10,760 --> 00:04:13,400 Speaker 1: being healthier, all of those things. All right, quick break, 55 00:04:13,440 --> 00:04:16,600 Speaker 1: when we come back and jump right into it, our 56 00:04:16,720 --> 00:04:21,560 Speaker 1: risk and forearm heart rate monitors accurate, We'll be right back. 57 00:04:32,640 --> 00:04:37,039 Speaker 1: So let's talk about heart rate. It is a metric 58 00:04:38,120 --> 00:04:43,400 Speaker 1: that has been measured forever, and it's one of the 59 00:04:43,440 --> 00:04:49,919 Speaker 1: more popular metrics that we track, okay, and there are 60 00:04:50,000 --> 00:04:53,080 Speaker 1: numerous ways to do it. When I first started as 61 00:04:53,080 --> 00:04:57,000 Speaker 1: a trainer and was studying for all those different certifications, 62 00:04:57,760 --> 00:05:01,880 Speaker 1: one of the simplest ways to track heart rate that 63 00:05:01,920 --> 00:05:06,880 Speaker 1: they taught you at the start was manually. You can 64 00:05:06,920 --> 00:05:11,880 Speaker 1: already here see the problems there, right, So what would 65 00:05:11,880 --> 00:05:15,760 Speaker 1: you do? You would take your fingers, put them either 66 00:05:16,040 --> 00:05:20,960 Speaker 1: on your wrist, we're on your neck, manual touch. And 67 00:05:21,000 --> 00:05:23,320 Speaker 1: then what would you do? You would count the number 68 00:05:23,320 --> 00:05:27,719 Speaker 1: of beats in fifteen seconds, multiply by four thirty seconds, 69 00:05:27,800 --> 00:05:34,440 Speaker 1: multiplied by two sixty seconds, multiplied by nothing. That's your 70 00:05:34,440 --> 00:05:37,400 Speaker 1: heart rate. Right, So you can see the obvious problems. First, 71 00:05:37,400 --> 00:05:40,599 Speaker 1: you gotta find it. Secondly, if you press too hard, 72 00:05:40,720 --> 00:05:45,839 Speaker 1: you're gonna influence the number in a you know, problematic way. 73 00:05:46,080 --> 00:05:48,560 Speaker 1: And the obvious thing is you can't really do it 74 00:05:48,560 --> 00:05:51,880 Speaker 1: when you're running or you know, on a bike, or 75 00:05:52,920 --> 00:05:56,240 Speaker 1: you know moving. And at one of the clubs I 76 00:05:56,240 --> 00:05:59,000 Speaker 1: worked at many many years ago, skewed a lot higher, 77 00:05:59,000 --> 00:06:04,000 Speaker 1: a lot of CEOs, politicians, famous people, but an older demographic. Actually, 78 00:06:04,040 --> 00:06:06,680 Speaker 1: this was the gym where the only gym I ever 79 00:06:06,680 --> 00:06:09,200 Speaker 1: worked at, and I worked at so many over the years, 80 00:06:09,800 --> 00:06:13,760 Speaker 1: where they offered you a shirt and shorts and sneakers, 81 00:06:14,720 --> 00:06:18,040 Speaker 1: socks everything. You didn't need anything, And everyone had maroon 82 00:06:18,160 --> 00:06:23,719 Speaker 1: shorts and gray T shirts and white sneakers and socks. 83 00:06:24,560 --> 00:06:26,159 Speaker 1: And that's all I'm gonna say about that and anyone 84 00:06:26,160 --> 00:06:29,560 Speaker 1: who was in New York City decades ago probably knows 85 00:06:29,600 --> 00:06:32,359 Speaker 1: the gym I'm talking about. But anyway, there would be 86 00:06:32,360 --> 00:06:37,760 Speaker 1: people who would get off there, you know, exercise stationary bike. 87 00:06:37,839 --> 00:06:42,040 Speaker 1: They'd get off after walking generally low level cardiovasca exercise, 88 00:06:42,080 --> 00:06:44,799 Speaker 1: and they would put their fingers to their neck and count. Okay, 89 00:06:44,839 --> 00:06:48,800 Speaker 1: that's one way, has its extreme limitations for the vast 90 00:06:48,839 --> 00:06:50,920 Speaker 1: majority of people, but that's one one of the most 91 00:06:50,960 --> 00:06:56,520 Speaker 1: basicek ways. Then the integrated heart rate monitor, that's the monitors, 92 00:06:56,560 --> 00:07:01,120 Speaker 1: the hand grips often times in cardiovasca equipment. You know, 93 00:07:01,360 --> 00:07:06,200 Speaker 1: on your treadmill those two sensors generally steel and color 94 00:07:06,320 --> 00:07:09,560 Speaker 1: right silver, and you put your hands on them, or 95 00:07:09,600 --> 00:07:15,000 Speaker 1: it's in your elliptical handles somewhere on your cardio vascar equipment. 96 00:07:15,000 --> 00:07:17,360 Speaker 1: That's another way to do it. Those are much more 97 00:07:17,360 --> 00:07:21,480 Speaker 1: accurate than by doing it yourself. But obviously the limitations 98 00:07:21,520 --> 00:07:24,520 Speaker 1: there are as you're moving, especially running on a treadmill 99 00:07:24,560 --> 00:07:28,680 Speaker 1: super fast, not really safe to hold on or do 100 00:07:28,680 --> 00:07:31,840 Speaker 1: you want to uh. And it's not continuous. Not neither 101 00:07:31,920 --> 00:07:34,280 Speaker 1: of these two ways are continuous. Obviously, you're testing at 102 00:07:34,280 --> 00:07:38,040 Speaker 1: a moment in time. Okay, So that's that's problematic for 103 00:07:38,120 --> 00:07:44,360 Speaker 1: most people. Then, Yes, the chest strap has been around forever, forever, 104 00:07:44,560 --> 00:07:48,880 Speaker 1: and for good reason. Yes, it's super accurate. What's the problem, Well, 105 00:07:49,000 --> 00:07:52,640 Speaker 1: several many people find it uncomfortable. They don't like it, period, 106 00:07:52,680 --> 00:07:55,800 Speaker 1: end of story, full stop. When you read the literature 107 00:07:55,840 --> 00:07:57,560 Speaker 1: on it, and these articles that I read recently, at 108 00:07:57,640 --> 00:07:58,960 Speaker 1: times they're like, well, you have to wet it down 109 00:08:00,480 --> 00:08:04,320 Speaker 1: that you lick your fingers, you rub the inside of 110 00:08:04,360 --> 00:08:06,280 Speaker 1: the monitor you put it on. That's not a huge 111 00:08:06,280 --> 00:08:09,480 Speaker 1: problem for me personally, but okay, I get it. And 112 00:08:09,520 --> 00:08:11,840 Speaker 1: by the way, don't buy They actually saw this a 113 00:08:11,880 --> 00:08:13,760 Speaker 1: while back. I haven't seen it a while, but it 114 00:08:13,800 --> 00:08:17,000 Speaker 1: was a solution you could use to spray on your 115 00:08:17,000 --> 00:08:19,680 Speaker 1: heartred monitor. You would pay money to do that, instead 116 00:08:19,720 --> 00:08:22,559 Speaker 1: of wetting your fingers with your own saliva or water, 117 00:08:22,680 --> 00:08:24,640 Speaker 1: whatever you wanted. You don't need that. There's nothing. I 118 00:08:24,680 --> 00:08:28,560 Speaker 1: don't even it's probably sailing solution. Okay, so don't have 119 00:08:28,600 --> 00:08:31,720 Speaker 1: to do that. Another problem, and I find this It 120 00:08:31,800 --> 00:08:34,840 Speaker 1: can slip. You kind of have to find that perfect tightness. 121 00:08:35,120 --> 00:08:37,160 Speaker 1: And this was a question that came to me recently. 122 00:08:37,679 --> 00:08:39,640 Speaker 1: How do you keep your heart rate monitor from slipping? 123 00:08:40,000 --> 00:08:43,080 Speaker 1: The short answer is you find the perfect tightness, and 124 00:08:43,120 --> 00:08:46,600 Speaker 1: it's different for everybody, right, we all have different body 125 00:08:46,679 --> 00:08:52,440 Speaker 1: types and different levels of comfort. And they do talk 126 00:08:52,480 --> 00:08:57,360 Speaker 1: about the placing of the heart rate chest strap as 127 00:08:57,400 --> 00:09:00,079 Speaker 1: one of the problems. I don't agree. You know, you 128 00:09:00,160 --> 00:09:02,000 Speaker 1: find it. It either turns on or off. Right, you 129 00:09:02,000 --> 00:09:04,920 Speaker 1: either see the numbers or you don't. So that's not really, 130 00:09:05,679 --> 00:09:08,800 Speaker 1: in my opinion, one of the major problems. Right, you 131 00:09:08,800 --> 00:09:10,160 Speaker 1: wet it, you put it on, you wet it, and 132 00:09:10,160 --> 00:09:13,640 Speaker 1: you forget it. But yeah, it's uncomfortable for most, Okay, 133 00:09:13,640 --> 00:09:17,320 Speaker 1: and that's why they've come out with these three new 134 00:09:17,360 --> 00:09:20,160 Speaker 1: ones over the last couple of years, or they've become 135 00:09:20,160 --> 00:09:22,160 Speaker 1: popular over the last couple of years. You've got your 136 00:09:22,200 --> 00:09:25,160 Speaker 1: risk based so that's your smart watch rather and it's 137 00:09:25,160 --> 00:09:27,800 Speaker 1: grabbing your heart rate. And there's bands that just do 138 00:09:27,880 --> 00:09:31,960 Speaker 1: it as well. Super popular one that I have tried out, Um, 139 00:09:32,000 --> 00:09:35,240 Speaker 1: super popular. That's all the metrics that's taking is from 140 00:09:35,320 --> 00:09:39,000 Speaker 1: heart rate, and it's risk based. Us a lot more comfortable. 141 00:09:39,880 --> 00:09:43,600 Speaker 1: What's the limitation going to give? Give the secret away? Here? 142 00:09:43,840 --> 00:09:46,520 Speaker 1: Way less accurate for many people, And I'll tell you 143 00:09:46,520 --> 00:09:50,880 Speaker 1: why shortly. Uh, and then instead of your wrist. You 144 00:09:50,880 --> 00:09:53,480 Speaker 1: can also now do it on your forearm. Remember first 145 00:09:53,480 --> 00:09:55,679 Speaker 1: getting one of these. Uh. And by the way, I 146 00:09:55,720 --> 00:10:00,439 Speaker 1: get to try out everything my Jim and how an 147 00:10:00,440 --> 00:10:03,679 Speaker 1: office filled with all the latest technology shirts and shorts 148 00:10:03,679 --> 00:10:06,920 Speaker 1: and every single way to measure heart rate and all 149 00:10:07,000 --> 00:10:10,720 Speaker 1: the different metrics, movement accelerometers. So lots of experience here 150 00:10:10,880 --> 00:10:13,520 Speaker 1: and using it as well. And the forearm one. I 151 00:10:13,520 --> 00:10:15,920 Speaker 1: remember going, where does this go? And I was trying 152 00:10:15,960 --> 00:10:17,520 Speaker 1: to put it on my wrist, and then I was 153 00:10:17,520 --> 00:10:19,400 Speaker 1: trying to put on my bicep, and you could put 154 00:10:19,400 --> 00:10:23,120 Speaker 1: it so many different places. By the way, there's forearm. Uh, listen, 155 00:10:23,160 --> 00:10:24,880 Speaker 1: there's clothing now, and I want to get too deep 156 00:10:24,880 --> 00:10:27,000 Speaker 1: into that. Let's keep it at on your wrist and 157 00:10:27,080 --> 00:10:30,480 Speaker 1: on your forearm, because that's the specific one I referenced 158 00:10:30,520 --> 00:10:33,640 Speaker 1: at the beginning of the podcast. That's one that's coming 159 00:10:33,640 --> 00:10:36,040 Speaker 1: out right now. It's gonna be super popular. Uh. And 160 00:10:36,120 --> 00:10:38,079 Speaker 1: that company, if I didn't say it already, is getting 161 00:10:38,160 --> 00:10:40,439 Speaker 1: rid of the chest trap, which surprised me a little bit. 162 00:10:40,600 --> 00:10:43,800 Speaker 1: But more people want to use something other than the 163 00:10:43,840 --> 00:10:47,280 Speaker 1: chest trap. I get it. And finally there are other 164 00:10:47,280 --> 00:10:49,440 Speaker 1: ways as well, as I said, clothing and rings and 165 00:10:49,760 --> 00:10:54,319 Speaker 1: many different things, but these are the five most commonly 166 00:10:54,640 --> 00:10:59,480 Speaker 1: found right now, and they're different, they are different, And 167 00:10:59,559 --> 00:11:04,040 Speaker 1: let's talk about the difference between risk based and again, 168 00:11:04,920 --> 00:11:08,600 Speaker 1: within that, we're going to include arm as well because 169 00:11:08,600 --> 00:11:12,480 Speaker 1: it uses the same technology and chest wraps. Uh, let's 170 00:11:12,480 --> 00:11:14,320 Speaker 1: start with the chest trap. I was going to start 171 00:11:14,320 --> 00:11:16,080 Speaker 1: with the risk but I'm gonna back up here. So 172 00:11:16,200 --> 00:11:18,559 Speaker 1: chest wraps again, they've been around forever and they I 173 00:11:18,559 --> 00:11:20,160 Speaker 1: don't want to get too deep into the science, just 174 00:11:20,320 --> 00:11:23,960 Speaker 1: enough that you see the difference. Uh. They read electrical signals, 175 00:11:23,960 --> 00:11:28,319 Speaker 1: small electrical signals that your body produces, creates when your 176 00:11:28,320 --> 00:11:31,080 Speaker 1: heart works, when your heart's beating, right, it's reading that 177 00:11:31,840 --> 00:11:34,679 Speaker 1: and it's the electrical signals that's what's most important. Right. 178 00:11:35,120 --> 00:11:37,560 Speaker 1: It's worn close to your heart. You know, you're wearing 179 00:11:37,600 --> 00:11:41,040 Speaker 1: it on your chest obviously, and it's measuring that activity 180 00:11:41,640 --> 00:11:45,400 Speaker 1: somewhat directly. Okay, and again, electrical currents, that's what we're 181 00:11:45,400 --> 00:11:50,880 Speaker 1: talking about here, all right, Risk based different different And 182 00:11:50,920 --> 00:11:53,880 Speaker 1: if you flip over, like I have a watch I'm 183 00:11:53,880 --> 00:11:56,160 Speaker 1: wearing right now that I will talk about again my 184 00:11:56,320 --> 00:11:59,200 Speaker 1: experience of one with it and heart rate. There's lights 185 00:11:59,280 --> 00:12:02,280 Speaker 1: you see when you turn on the risk based heart rate. 186 00:12:02,280 --> 00:12:07,160 Speaker 1: You will see green lights, the collection of green lights 187 00:12:07,200 --> 00:12:12,119 Speaker 1: that pulse. Okay, So that's how it's working. It's optical 188 00:12:12,240 --> 00:12:16,679 Speaker 1: technology to read your heart rate. These are optical sensors 189 00:12:17,280 --> 00:12:21,320 Speaker 1: that are calculating your heart rate by literally shining light 190 00:12:21,320 --> 00:12:28,200 Speaker 1: into your skin. Okay, and it's measuring blood flow. Now. 191 00:12:30,240 --> 00:12:34,160 Speaker 1: As I said earlier, chest wraps are often criticized for 192 00:12:34,640 --> 00:12:37,480 Speaker 1: being difficult to position. I think that's a comfort thing 193 00:12:37,520 --> 00:12:41,920 Speaker 1: more than an accuracy thing. But risk based fitness trackers 194 00:12:41,960 --> 00:12:46,719 Speaker 1: also an arm based rely on proper positioning. I'll get 195 00:12:46,720 --> 00:12:51,000 Speaker 1: back to that shortly. But finally again, just to go 196 00:12:51,000 --> 00:12:54,440 Speaker 1: a little deeper, it's flashing those green led lights hundreds 197 00:12:54,480 --> 00:12:59,120 Speaker 1: of times per second, and your red blood absorbs the 198 00:12:59,160 --> 00:13:03,880 Speaker 1: green light, and the device can detect the blood flow 199 00:13:03,960 --> 00:13:07,839 Speaker 1: the amount of blood flowing when the L E D 200 00:13:08,000 --> 00:13:11,719 Speaker 1: s flash. Okay, So we're talking electrical currents and we're 201 00:13:11,720 --> 00:13:17,520 Speaker 1: talking light and shining light into your body. To simplify it, yeah, 202 00:13:17,600 --> 00:13:22,359 Speaker 1: to simplify it. Leave it at that. So the problems 203 00:13:22,480 --> 00:13:26,760 Speaker 1: are numerous with the risk based Okay. They include I'm 204 00:13:26,760 --> 00:13:31,959 Speaker 1: gonna give you four okay, darker skin tones, problems and 205 00:13:32,080 --> 00:13:36,000 Speaker 1: tied into that people with tattoos right at the site 206 00:13:36,400 --> 00:13:40,160 Speaker 1: where you're shining the light, the LED lights, if you 207 00:13:40,160 --> 00:13:43,640 Speaker 1: have tattoos their problem. They have found problems with people 208 00:13:43,640 --> 00:13:46,920 Speaker 1: who are overweight. That is obviously a huge problem because 209 00:13:48,240 --> 00:13:50,040 Speaker 1: a lot of people who are using these are using 210 00:13:50,080 --> 00:13:52,600 Speaker 1: them to lose weight, so obesity is a is a 211 00:13:52,640 --> 00:13:56,960 Speaker 1: factor and then the fit and I found this to 212 00:13:57,080 --> 00:14:01,960 Speaker 1: be more problematic with the risk based product. And again, 213 00:14:02,000 --> 00:14:04,920 Speaker 1: if you've listened to my podcasts, I avoid you know, 214 00:14:05,040 --> 00:14:07,319 Speaker 1: talking about specifics and you can reach out to me. 215 00:14:07,360 --> 00:14:09,240 Speaker 1: Oftentimes people do when they want to know that. I 216 00:14:09,240 --> 00:14:11,439 Speaker 1: will answer that in direct messages and things like that, 217 00:14:11,480 --> 00:14:14,760 Speaker 1: but it doesn't matter. But yes, this really popular risk 218 00:14:14,800 --> 00:14:17,920 Speaker 1: based one that I use tried out several times. It 219 00:14:18,000 --> 00:14:20,400 Speaker 1: was problematic for me to find the right fit and 220 00:14:20,400 --> 00:14:23,880 Speaker 1: i'd where it's super tight to get the readings and 221 00:14:23,960 --> 00:14:28,840 Speaker 1: even then they weren't accurate for me. Okay, so the 222 00:14:28,840 --> 00:14:32,680 Speaker 1: color of your skin, how much you weigh, how you 223 00:14:32,720 --> 00:14:37,080 Speaker 1: put it on, and tattoos are an issue and that's 224 00:14:37,120 --> 00:14:41,600 Speaker 1: what the research often looks at. Two okay, one final time. 225 00:14:41,720 --> 00:14:46,040 Speaker 1: So they're green LED lights and a photo diode sensor 226 00:14:46,480 --> 00:14:49,400 Speaker 1: that are looking into your skin detecting the changes in 227 00:14:49,440 --> 00:14:54,520 Speaker 1: your capillaries, blood vessels. And back to the tattoos. Obviously 228 00:14:54,600 --> 00:14:58,120 Speaker 1: that can be impacted. And the light and the infrared 229 00:14:58,640 --> 00:15:04,480 Speaker 1: absorption is is problematic. Leave it at that. Okay, so 230 00:15:04,520 --> 00:15:08,360 Speaker 1: two different ways you go. Okay, who cares? Who cares? Tom? 231 00:15:08,400 --> 00:15:11,320 Speaker 1: What does it matter? You know? Do I have to 232 00:15:11,360 --> 00:15:17,720 Speaker 1: be really accurate? How does that affect my goals? Quick break? 233 00:15:18,600 --> 00:15:21,400 Speaker 1: Get to that. But first I'm gonna give you the 234 00:15:21,480 --> 00:15:25,560 Speaker 1: study validity of risk worn activity Trackers for estimating duo 235 00:15:25,600 --> 00:15:28,480 Speaker 1: to max and energy expenditure. All right, quick break, We'll 236 00:15:28,480 --> 00:15:42,560 Speaker 1: be right back and we are back talking about heart rate, 237 00:15:42,600 --> 00:15:44,920 Speaker 1: talking about tracking it. How do we do it, why 238 00:15:44,920 --> 00:15:47,360 Speaker 1: do we do it? Is it accurate? What's the difference? 239 00:15:47,400 --> 00:15:51,920 Speaker 1: Why do we care? And let's go to the study. 240 00:15:53,840 --> 00:15:56,120 Speaker 1: I love this, this, this whole show, every show, but 241 00:15:56,600 --> 00:15:59,320 Speaker 1: there's so much going on here. Again. This is International 242 00:15:59,440 --> 00:16:03,560 Speaker 1: Journal of Environmental Research and Public Health, two thousand nineteen. 243 00:16:04,000 --> 00:16:08,080 Speaker 1: I'm gonna read you the abstract and the conclusion. All right. 244 00:16:08,920 --> 00:16:12,880 Speaker 1: The abstract is as follows. Activity trackers are a simple 245 00:16:12,960 --> 00:16:17,440 Speaker 1: and mostly low priced method that's debatable right to capture 246 00:16:17,480 --> 00:16:22,239 Speaker 1: physiological parameters. Despite the high number of risk warned devices. 247 00:16:22,360 --> 00:16:25,800 Speaker 1: There is a lack of scientific validation. The purpose of 248 00:16:25,840 --> 00:16:29,320 Speaker 1: this study was to assess whether the Activity Trackers represents 249 00:16:29,400 --> 00:16:33,080 Speaker 1: a valid alternative to gold standard methods in terms of 250 00:16:33,240 --> 00:16:39,640 Speaker 1: estimating energy expenditure Coli'S burned people and maximum oxygen uptake. 251 00:16:39,760 --> 00:16:46,040 Speaker 1: So that's for you triathletes, runners, rowers competitively who are 252 00:16:46,080 --> 00:16:48,560 Speaker 1: testing those things and want to know your VO two max. 253 00:16:48,600 --> 00:16:51,360 Speaker 1: The higher your v O two max, generally speaking, the 254 00:16:51,400 --> 00:16:55,280 Speaker 1: better athlete you can potentially be. Twenty four healthy subjects 255 00:16:55,320 --> 00:16:58,840 Speaker 1: participated in the study. In total, five commercially available risk 256 00:16:58,960 --> 00:17:02,320 Speaker 1: warn devices were tested with regard to their validity of 257 00:17:02,480 --> 00:17:06,760 Speaker 1: energy expenditure and or VO two max. Estimated values were 258 00:17:06,760 --> 00:17:10,840 Speaker 1: compared with indirect calorimetry. Okay, they're testing. I'm not going 259 00:17:10,880 --> 00:17:14,440 Speaker 1: to give you the names of the products. Does not matter. 260 00:17:14,760 --> 00:17:16,600 Speaker 1: Not here to bash anyone, And when I get to 261 00:17:16,640 --> 00:17:19,000 Speaker 1: that article, I'm not here to bash that author either. 262 00:17:19,080 --> 00:17:22,919 Speaker 1: It is such a great learning lesson. The abstract goes on. 263 00:17:23,040 --> 00:17:26,680 Speaker 1: Validity of the Activity Trackers was determined by numerous tests. 264 00:17:26,920 --> 00:17:29,119 Speaker 1: Not going to outline those for you, doesn't matter. A 265 00:17:29,160 --> 00:17:32,399 Speaker 1: bunch of good ones. Some of the findings One of 266 00:17:32,480 --> 00:17:38,959 Speaker 1: the trackers the watches risk warrn watches significantly underestimates VO 267 00:17:39,040 --> 00:17:44,040 Speaker 1: two max. Another one significantly overestimates energy expenditure. The tested 268 00:17:44,040 --> 00:17:48,159 Speaker 1: devices did not show valid results concerning the estimation of 269 00:17:48,240 --> 00:17:51,560 Speaker 1: v O two max and energy expenditure. Hence, the current 270 00:17:51,720 --> 00:17:54,760 Speaker 1: risk warrant activity trackers are most likely not accurate enough 271 00:17:55,080 --> 00:18:00,000 Speaker 1: to be used for either purposes in sports nor healthcare 272 00:18:00,000 --> 00:18:02,919 Speaker 1: are applications. And some of you are going, Okay, I 273 00:18:02,960 --> 00:18:05,560 Speaker 1: don't care not doing it for sports of not doing 274 00:18:05,560 --> 00:18:07,840 Speaker 1: it for healthcare applications, totally get it. Let me just 275 00:18:07,880 --> 00:18:12,600 Speaker 1: finish up the conclusion here just reiterates but in another way. However, 276 00:18:12,680 --> 00:18:15,200 Speaker 1: many consumers are not aware of the fact that wearable 277 00:18:15,280 --> 00:18:21,119 Speaker 1: devices sometimes make inadequate and inaccurate predictions regarding the measurement accuracy. 278 00:18:21,200 --> 00:18:25,000 Speaker 1: I love the terms sometimes right, it depends. And finally, 279 00:18:25,400 --> 00:18:28,720 Speaker 1: the tested trackers could not show valid results. Hence, it 280 00:18:28,760 --> 00:18:32,360 Speaker 1: has concluded that current commercially available activity trackers are most 281 00:18:32,400 --> 00:18:35,280 Speaker 1: likely not accurate enough to use in those purposes. I 282 00:18:35,400 --> 00:18:39,679 Speaker 1: just outlined manufacturers need to provide more information about the 283 00:18:39,720 --> 00:18:43,040 Speaker 1: accuracy of their devices as well as to improve the 284 00:18:43,080 --> 00:18:45,600 Speaker 1: performances of them to make them eligible for you. So Okay, 285 00:18:45,720 --> 00:18:48,080 Speaker 1: they repeated some sentence, but some new stuff in there 286 00:18:48,119 --> 00:18:51,800 Speaker 1: as well. Right, that's just need to know, you know, 287 00:18:52,800 --> 00:18:55,240 Speaker 1: you got to have the good information. And that comes 288 00:18:55,280 --> 00:18:58,920 Speaker 1: down to the why, the why? Right? Why does it matter? 289 00:18:59,200 --> 00:19:02,520 Speaker 1: Well for the vast majority of you people who are 290 00:19:02,600 --> 00:19:07,080 Speaker 1: trying to lose weight, some more, some less, we need 291 00:19:07,119 --> 00:19:11,920 Speaker 1: to be at a healthy weight. It generally overestimates these things. 292 00:19:12,000 --> 00:19:16,080 Speaker 1: Overestimate the number of calories burned. And that has been 293 00:19:16,119 --> 00:19:20,240 Speaker 1: my experience of one. Let me get to that right now. Okay, 294 00:19:20,320 --> 00:19:24,440 Speaker 1: so my experiment of one myself being and I've talked 295 00:19:24,440 --> 00:19:28,600 Speaker 1: about this before when I try to use my watch, 296 00:19:29,280 --> 00:19:33,080 Speaker 1: my wrist based and that many other products I have tried, 297 00:19:33,160 --> 00:19:36,080 Speaker 1: but I have one on now, my watch that I 298 00:19:36,160 --> 00:19:40,359 Speaker 1: use for everything other than risk based heart rate, because 299 00:19:40,359 --> 00:19:43,359 Speaker 1: I have seen I have the strap. When I go 300 00:19:43,400 --> 00:19:46,399 Speaker 1: out for a run at a comfortable pace, I know 301 00:19:46,440 --> 00:19:49,399 Speaker 1: what my heart rate is. When I go by the wrist, 302 00:19:50,080 --> 00:19:54,480 Speaker 1: it is beats higher, and the harder I go, the 303 00:19:54,520 --> 00:19:58,200 Speaker 1: more inaccurate is and I hit numbers that I never 304 00:19:58,320 --> 00:20:03,440 Speaker 1: hit with the chest trap. It is not accurate for me. 305 00:20:03,840 --> 00:20:07,800 Speaker 1: Now what's interesting is I don't really fit into any 306 00:20:07,840 --> 00:20:12,200 Speaker 1: of those categories with the darker skin tones. I don't 307 00:20:12,240 --> 00:20:16,119 Speaker 1: have tattoos, i am not obese, and I have it tight. 308 00:20:16,160 --> 00:20:19,320 Speaker 1: So all four of those criteria that are problematic don't 309 00:20:19,320 --> 00:20:23,800 Speaker 1: even apply to me. So so why is it? And yes, 310 00:20:24,480 --> 00:20:26,960 Speaker 1: I'm an experiment of one, and I have seen it 311 00:20:26,960 --> 00:20:30,639 Speaker 1: across multiple devices. The harder I exercise, the one as 312 00:20:30,680 --> 00:20:33,480 Speaker 1: soon as I get out of my comfort or comfortable zone, 313 00:20:33,680 --> 00:20:36,399 Speaker 1: just a little bit outside, you know, pace wise and 314 00:20:36,400 --> 00:20:40,840 Speaker 1: intensity wise, it is super high. Now that is estimating 315 00:20:40,880 --> 00:20:43,960 Speaker 1: many things, calories burned. That it's the most important for 316 00:20:44,000 --> 00:20:46,760 Speaker 1: many of you. And this is the whole thing. If 317 00:20:46,800 --> 00:20:52,080 Speaker 1: you are getting off and a piece of exercise equipment 318 00:20:52,480 --> 00:20:57,120 Speaker 1: and it has overly estimated your heart rate, your heart 319 00:20:57,160 --> 00:20:58,840 Speaker 1: rate has been higher than it really was, it's gonna 320 00:20:58,840 --> 00:21:00,560 Speaker 1: tell you burn more cowaries than you do it. And 321 00:21:00,560 --> 00:21:03,080 Speaker 1: you're gonna do what so many people compensatory eat. I've 322 00:21:03,080 --> 00:21:07,360 Speaker 1: burned five hundred calories? Well probably not. And in my experience, 323 00:21:07,840 --> 00:21:12,920 Speaker 1: in my experience, in my experience, I've never seen it underestimate, 324 00:21:13,440 --> 00:21:15,760 Speaker 1: not for myself or anyone I have worked with. And 325 00:21:15,840 --> 00:21:22,639 Speaker 1: that's my experience. It's generally over totally high. So it's 326 00:21:22,640 --> 00:21:24,640 Speaker 1: gonna tell you you burn more cowies than you did, 327 00:21:24,880 --> 00:21:28,240 Speaker 1: and that's a problem. Secondly, if you are a competitive 328 00:21:28,240 --> 00:21:32,480 Speaker 1: athlete and you are using zones to train with, it's 329 00:21:32,520 --> 00:21:36,920 Speaker 1: a huge problem. It's going to screw up your vo 330 00:21:37,000 --> 00:21:39,320 Speaker 1: to max if you're using that metric, it's going to 331 00:21:39,480 --> 00:21:41,440 Speaker 1: put you in zones that you're not really in. It's 332 00:21:41,480 --> 00:21:44,840 Speaker 1: gonna score up with your pace everything. So competitive athletes, 333 00:21:45,320 --> 00:21:48,720 Speaker 1: the whole point is to have accurate numbers when you're exercising, 334 00:21:49,720 --> 00:21:52,960 Speaker 1: and that's important if you have hard issues where you 335 00:21:53,000 --> 00:21:55,320 Speaker 1: know you need to absolutely be in certain zones. It's 336 00:21:55,320 --> 00:21:58,320 Speaker 1: problematic if you're on medications, which often goes hand in 337 00:21:58,400 --> 00:22:01,000 Speaker 1: hand and can affect your heart rate. I have something here, 338 00:22:01,000 --> 00:22:03,400 Speaker 1: I don't want to There are new metrics, let's put 339 00:22:03,400 --> 00:22:06,080 Speaker 1: it that way, without being too specific, that some companies 340 00:22:06,119 --> 00:22:09,680 Speaker 1: are using where they give you a certain score. Leave 341 00:22:09,720 --> 00:22:13,160 Speaker 1: it at that. If you're in certain zones, well you're 342 00:22:13,200 --> 00:22:17,080 Speaker 1: really not in those zones necessarily. If you're using risk 343 00:22:17,359 --> 00:22:22,879 Speaker 1: and arm based heart rate technology. Is that everyone know? 344 00:22:24,160 --> 00:22:27,320 Speaker 1: Is that everyone? No? But let me wrap this up 345 00:22:27,359 --> 00:22:31,200 Speaker 1: with that article. That specific article, really well known, really 346 00:22:31,320 --> 00:22:39,200 Speaker 1: well respected magazine technology, and the author was testing this 347 00:22:39,240 --> 00:22:41,800 Speaker 1: product that I started the show by talked about arm 348 00:22:41,880 --> 00:22:46,639 Speaker 1: based heart rate monitor, brand new, super popular company and 349 00:22:46,680 --> 00:22:49,840 Speaker 1: the author war and I love this. The author war 350 00:22:50,520 --> 00:22:54,240 Speaker 1: a chest strap and the author wore one on the 351 00:22:54,400 --> 00:23:00,760 Speaker 1: arm form and one on the wrist, and what they 352 00:23:00,800 --> 00:23:06,120 Speaker 1: found was not totally accurate, but within three to five beats, 353 00:23:06,840 --> 00:23:10,439 Speaker 1: which is pretty good. Still. There's some athletes who you know, 354 00:23:10,560 --> 00:23:13,280 Speaker 1: dial in that that tightly, but for the vast majority 355 00:23:13,280 --> 00:23:16,840 Speaker 1: of people go, that's that's close enough. And this author's 356 00:23:17,200 --> 00:23:20,199 Speaker 1: take away, and what you saw in so many headlines 357 00:23:20,240 --> 00:23:26,600 Speaker 1: for this product was it's accurate. It's accurate. Now I said, 358 00:23:26,640 --> 00:23:32,119 Speaker 1: I'm an experiment of one risk base doesn't work for me, okay, 359 00:23:32,480 --> 00:23:36,480 Speaker 1: But what's problematic about the way this author looked at it. Well, 360 00:23:36,520 --> 00:23:40,200 Speaker 1: for those of you who are wanted, you know, geek 361 00:23:40,240 --> 00:23:44,080 Speaker 1: out a little bit with science and research and studies, 362 00:23:44,600 --> 00:23:48,119 Speaker 1: we're talking about two things here. Reliability and validity. Okay. 363 00:23:48,119 --> 00:23:51,440 Speaker 1: These are concepts used to do what to evaluate the 364 00:23:51,520 --> 00:23:54,000 Speaker 1: quality of research many other ways as well, but these 365 00:23:54,000 --> 00:23:57,040 Speaker 1: are two we're talking about here. They indicate how well 366 00:23:57,080 --> 00:24:02,679 Speaker 1: a method, a technique, or a test measures something. I 367 00:24:02,720 --> 00:24:06,040 Speaker 1: love this stuff. Reliability is about the consistency of a 368 00:24:06,040 --> 00:24:12,560 Speaker 1: measure validity is talking about the accuracy. And so this 369 00:24:12,640 --> 00:24:16,320 Speaker 1: person who wore three different monitors in three different places, 370 00:24:18,040 --> 00:24:23,879 Speaker 1: it was reliable. You can consistently get the wrong reading 371 00:24:27,840 --> 00:24:32,360 Speaker 1: and a reliable measurement, it's not always valid. The results 372 00:24:32,440 --> 00:24:38,240 Speaker 1: might be reproducible, but they're not necessarily correct, okay, And 373 00:24:38,320 --> 00:24:41,600 Speaker 1: a valid measurement what is that it's generally going to 374 00:24:41,640 --> 00:24:45,240 Speaker 1: be reliable, right, because if a test produces results that 375 00:24:45,280 --> 00:24:51,240 Speaker 1: are accurate, they should be reproducible. So back to what 376 00:24:51,440 --> 00:24:57,600 Speaker 1: the limitations were and are with testing with arms and 377 00:24:57,840 --> 00:25:00,760 Speaker 1: lights and led lights and things like that. This person 378 00:25:01,200 --> 00:25:04,480 Speaker 1: probably didn't have tattoos, probably didn't have dark skin tones, 379 00:25:04,760 --> 00:25:07,760 Speaker 1: probably put it on correctly. I'm not sure about weight, 380 00:25:08,000 --> 00:25:11,040 Speaker 1: but you understand my point. Just because it worked for 381 00:25:11,080 --> 00:25:14,000 Speaker 1: that person doesn't mean it's going to work for everyone. 382 00:25:14,800 --> 00:25:20,600 Speaker 1: That's a perfect example of misinformation. If you really want 383 00:25:20,600 --> 00:25:24,760 Speaker 1: to get down to it, you can't say it's accurate 384 00:25:25,280 --> 00:25:28,280 Speaker 1: the way the author said it was, because that's going 385 00:25:28,320 --> 00:25:31,960 Speaker 1: to lead everyone to believe, who don't understand the difference 386 00:25:32,560 --> 00:25:39,159 Speaker 1: reliability validity, that that number is gospel, that it's truly 387 00:25:39,200 --> 00:25:43,639 Speaker 1: measuring what it means to measure. For them, it worked 388 00:25:43,760 --> 00:25:47,200 Speaker 1: for this person, but it might not work for them. 389 00:25:47,240 --> 00:25:50,520 Speaker 1: It doesn't work for me, so you can't tell me 390 00:25:50,520 --> 00:25:55,840 Speaker 1: it's accurate, and it won't be for many people. Okay, 391 00:25:56,600 --> 00:25:58,120 Speaker 1: And if you care, if you care about how many 392 00:25:58,119 --> 00:26:00,200 Speaker 1: cows you burn, as many people do, if you care 393 00:26:00,200 --> 00:26:03,480 Speaker 1: about the zones you're in, and it matters, and listen, 394 00:26:03,640 --> 00:26:08,399 Speaker 1: we want, we wanted to to matter, We wanted to 395 00:26:08,440 --> 00:26:11,840 Speaker 1: be right now, nothing is perfect. So what can you do? 396 00:26:11,880 --> 00:26:15,640 Speaker 1: What's the takeaway? Very simple? You can test it yourself. 397 00:26:16,440 --> 00:26:19,040 Speaker 1: See if you're like the author and it does work 398 00:26:19,080 --> 00:26:21,199 Speaker 1: for you. See if you're like me and it doesn't 399 00:26:21,240 --> 00:26:24,120 Speaker 1: work for you. And I've said this in the past, 400 00:26:24,160 --> 00:26:26,320 Speaker 1: by the way, and it's gonna really depress many people. 401 00:26:26,320 --> 00:26:28,280 Speaker 1: I know every time I say it does. But whatever 402 00:26:28,359 --> 00:26:30,760 Speaker 1: the cow he's burned number you see is, cut it 403 00:26:30,760 --> 00:26:34,439 Speaker 1: in half. That's gonna benefit you. It's gonna benefit you 404 00:26:34,640 --> 00:26:37,280 Speaker 1: if you think you're burned, or you're told you're burned 405 00:26:37,280 --> 00:26:41,800 Speaker 1: by your machine, or monitor five cows and you assume 406 00:26:41,880 --> 00:26:47,080 Speaker 1: to fifty, that's gonna help with your weight loss. Okay, 407 00:26:47,520 --> 00:26:50,640 Speaker 1: I'll leave it at that makes sense, right, But test 408 00:26:50,680 --> 00:26:53,200 Speaker 1: it yourself. If you have a piece of car equipment 409 00:26:53,200 --> 00:26:56,520 Speaker 1: at home that has integrated her ad monitors, put both 410 00:26:56,520 --> 00:26:59,560 Speaker 1: on at the same time, or just look at the average. 411 00:26:59,600 --> 00:27:01,719 Speaker 1: I don't where that. I I don't do it at 412 00:27:01,720 --> 00:27:03,639 Speaker 1: the same time. Generally, I just know my numbers, and 413 00:27:03,640 --> 00:27:05,600 Speaker 1: you know your numbers if you care about these numbers. 414 00:27:06,200 --> 00:27:10,600 Speaker 1: And so if during your normal you know walking pace, 415 00:27:10,720 --> 00:27:12,760 Speaker 1: you know what your heart rate is, and then you 416 00:27:12,800 --> 00:27:17,959 Speaker 1: wear the arm band or during your cycling your class 417 00:27:18,000 --> 00:27:20,520 Speaker 1: that you take it home, whatever it is, and you 418 00:27:20,560 --> 00:27:22,719 Speaker 1: know your numbers, and suddenly those numbers are different and 419 00:27:22,760 --> 00:27:25,320 Speaker 1: way off. Then you know it doesn't work for you. 420 00:27:25,680 --> 00:27:27,240 Speaker 1: So when I go out for a run, I have 421 00:27:27,359 --> 00:27:30,320 Speaker 1: to turn off the risk based heart rate. I have 422 00:27:30,359 --> 00:27:32,080 Speaker 1: it on all the other time because I want to 423 00:27:32,080 --> 00:27:34,240 Speaker 1: know like my resting heart rate. I want that metric 424 00:27:34,240 --> 00:27:36,679 Speaker 1: when I sleep. But when I exercise, I go to 425 00:27:36,720 --> 00:27:39,520 Speaker 1: the chest strap. So there you have it. Their solutions, 426 00:27:39,840 --> 00:27:43,080 Speaker 1: they're different for everybody. It depends. But the author of 427 00:27:43,119 --> 00:27:48,439 Speaker 1: that article didn't say it depends. They said it's accurate. No, 428 00:27:48,560 --> 00:27:53,680 Speaker 1: it's accurate for them. Okay, So tested on your own, 429 00:27:54,000 --> 00:27:58,119 Speaker 1: know your numbers. We are all experiments of one. But 430 00:27:58,160 --> 00:28:01,480 Speaker 1: at the end of the day, what matters most it's 431 00:28:01,520 --> 00:28:06,280 Speaker 1: frequency people. It's great to use the metrics, it's motivating. 432 00:28:06,840 --> 00:28:09,760 Speaker 1: Many people use it, as I said, for competitive reasons 433 00:28:09,760 --> 00:28:16,960 Speaker 1: as well. But what I care most is how frequently 434 00:28:17,240 --> 00:28:22,680 Speaker 1: I move and exercise, how much variation I have within that, 435 00:28:24,119 --> 00:28:25,520 Speaker 1: and then I'm going to be doing all of those 436 00:28:25,560 --> 00:28:28,639 Speaker 1: things for a lifetime. All right. So there you have it, 437 00:28:29,280 --> 00:28:33,679 Speaker 1: one study, one experiment of one with me, one article, 438 00:28:33,800 --> 00:28:37,080 Speaker 1: one person, but you have the information you need to know. 439 00:28:37,480 --> 00:28:41,520 Speaker 1: Now that it depends. I have a great story I'm 440 00:28:41,520 --> 00:28:43,000 Speaker 1: going to do in a fit tip I was gonna 441 00:28:43,000 --> 00:28:47,840 Speaker 1: do it. Here're gonna save it about how potentially save 442 00:28:47,880 --> 00:28:51,640 Speaker 1: the client's life using their heart rate data. Really cool. 443 00:28:51,720 --> 00:28:54,920 Speaker 1: So there's you know, so many things we can do 444 00:28:55,000 --> 00:28:58,400 Speaker 1: with this data and these numbers, but we want to 445 00:28:58,520 --> 00:29:02,960 Speaker 1: use it correct and know that what it's testing for 446 00:29:03,200 --> 00:29:08,640 Speaker 1: it actually is showing Just because something reproduces the same 447 00:29:08,720 --> 00:29:12,360 Speaker 1: number doesn't mean that number is correct. I'll leave you 448 00:29:12,400 --> 00:29:15,480 Speaker 1: with this. If you had a scale for your weight 449 00:29:17,520 --> 00:29:19,760 Speaker 1: that wasn't accurate, but you had three different scales they 450 00:29:19,800 --> 00:29:22,600 Speaker 1: all said the same thing, but it was overweighing you 451 00:29:22,680 --> 00:29:27,040 Speaker 1: by twenty pounds. We're underweighing you. Whichever way you want 452 00:29:27,040 --> 00:29:31,320 Speaker 1: to look at it. Would you say that's accurate? No? 453 00:29:31,640 --> 00:29:35,080 Speaker 1: And would that make you happy? No. So let's get 454 00:29:35,120 --> 00:29:38,200 Speaker 1: the numbers we need to get. Let's use them in 455 00:29:38,240 --> 00:29:40,800 Speaker 1: the way we need to use them for many of you. 456 00:29:41,840 --> 00:29:46,360 Speaker 1: The final takeaway is this, go really hard during your 457 00:29:46,400 --> 00:29:50,720 Speaker 1: short intervals if you're doing those, go really easy during 458 00:29:50,760 --> 00:29:56,120 Speaker 1: your base building cardiovascular exercise. And someone just reached out 459 00:29:56,160 --> 00:29:58,800 Speaker 1: through social media and told me how much they benefited 460 00:29:58,840 --> 00:30:00,520 Speaker 1: from that. It's one of the hardest things to do. 461 00:30:01,000 --> 00:30:03,720 Speaker 1: I tend to use heart rate monitors to make sure 462 00:30:03,720 --> 00:30:08,840 Speaker 1: I'm staying in the lower zones, but we want to 463 00:30:08,880 --> 00:30:11,400 Speaker 1: spend as little time as possible. For the most part, 464 00:30:11,480 --> 00:30:13,520 Speaker 1: they're still benefit. But in that gray zone I've talked 465 00:30:13,520 --> 00:30:16,360 Speaker 1: about in the past, not really hard, not really easy. 466 00:30:16,440 --> 00:30:20,000 Speaker 1: Sure there's benefit, but over time, you're easy days should 467 00:30:20,000 --> 00:30:23,120 Speaker 1: be easy, Your hard days should be harder. Your easy 468 00:30:23,200 --> 00:30:25,920 Speaker 1: days should be longer, your harder days should be shorter. 469 00:30:26,520 --> 00:30:29,960 Speaker 1: And mix those in if you need more ideas on 470 00:30:30,000 --> 00:30:32,400 Speaker 1: what to do. We're talking hills, we're talking intervals, we're 471 00:30:32,400 --> 00:30:34,960 Speaker 1: talking all that stuff. Look back a bunch of shows 472 00:30:34,960 --> 00:30:36,400 Speaker 1: on that, and I will do many more. So there 473 00:30:36,440 --> 00:30:41,040 Speaker 1: you have it. Let's be accurate. Let's be valid. Reliability 474 00:30:41,080 --> 00:30:48,680 Speaker 1: not as important validity. All right, all right, If you 475 00:30:48,720 --> 00:30:51,960 Speaker 1: want to reach out questions comments, tom h F Instagram 476 00:30:52,000 --> 00:30:56,080 Speaker 1: and Twitter, tom h Fit direct message me and I 477 00:30:56,160 --> 00:31:00,480 Speaker 1: will reply and use your questions also in listen to 478 00:31:00,440 --> 00:31:02,120 Speaker 1: mail back shows. And by the way, I realized I've 479 00:31:02,160 --> 00:31:04,520 Speaker 1: said that in the past, and I don't use names, 480 00:31:04,600 --> 00:31:09,680 Speaker 1: so please don't hesitate to reach out. I will never uh. 481 00:31:09,720 --> 00:31:13,160 Speaker 1: You know you're you are anonymous, um unless you don't 482 00:31:13,160 --> 00:31:15,840 Speaker 1: want to be let me know, but of course you 483 00:31:15,880 --> 00:31:18,080 Speaker 1: are anonymous, and thank you for reaching out. Love to 484 00:31:18,120 --> 00:31:20,560 Speaker 1: hear from you success stories as well, starting to hear 485 00:31:20,640 --> 00:31:22,400 Speaker 1: more and more of those as we get into more 486 00:31:22,440 --> 00:31:25,480 Speaker 1: and more shows. My goal is so simple, to bring 487 00:31:25,520 --> 00:31:29,120 Speaker 1: you the best information so you can achieve your goal. 488 00:31:29,320 --> 00:31:33,600 Speaker 1: Stop wasting time, stop getting injured, stop getting disappointed and depressed, 489 00:31:33,680 --> 00:31:36,680 Speaker 1: all of those things that comes from you putting in 490 00:31:36,720 --> 00:31:41,880 Speaker 1: the effort but not achieving what you want because you 491 00:31:42,160 --> 00:31:49,840 Speaker 1: have bad information, bad programs, bad people, bad products. Not here. Right, 492 00:31:50,280 --> 00:31:52,880 Speaker 1: all right, enough, thank you for listening. Remember there are 493 00:31:52,920 --> 00:31:55,760 Speaker 1: three things we all control. How much we move what 494 00:31:55,840 --> 00:31:58,600 Speaker 1: we put into our mouths and our attitudes, and that 495 00:31:58,840 --> 00:32:02,959 Speaker 1: is awesome. I am Tom Holland. This is Fitness Disrupted. 496 00:32:03,160 --> 00:32:09,840 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 497 00:32:10,040 --> 00:32:13,560 Speaker 1: heart Radio. For more podcasts from my heart Radio, visit 498 00:32:13,560 --> 00:32:16,880 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 499 00:32:16,960 --> 00:32:18,400 Speaker 1: listen to your favorite shows.