Download - Six months quantified self experiment
HOW TO MAKE EXCERCISING EVEN MOREFUN▪ First you need couple of activity
trackers.
▪ Continue excercising. Follow upyour weekly stats and try to keepthe pace or increase it.
▪ Collect the data and do the numbercrunching. By collecting data frommore than one tracking system, you can do more findings.
Crunch thenumbers
Excercise
Gettrackers
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I had few years sports trackingbehind me, so it was time to switch to the next gear.
SANTA BROUGHTME SOME NEWTOYS FOR THENEW SEASON
ACTIVITY TRACKERS
FITBIT MEASURES ACTIVITY BY MONITORINGYOUR ARM WAVES
SPORTSTRACKER MEASURES CALORIES OF THEEXCERCISE WITH HELP OF HR MONITOR
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I am not an athelete. I am just training for fun. Thus I do manytypes of excercises; cross country skiing, running, cycling, mountain biking, swimming, horse back riding, orienteering, etc.
LAST SIXMONTHSTRAININGREGIME
AMOUNT OF PHYSICALEXCERCISEDuring the last six months I’ve beentraining 5-7 times a week (5.95), which translates to six to nine hours(the weekly average was 7h 10m).
6,606,18
6,436,08
6,826,42
8,08
8,92
5,92
6,98
8,82
6,48
5,18
5,936,27
4,90
8,779,18
6,08
9,739,68
7,62
6,37
8,60
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7 7
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Hours #
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INTENSITY OF THEEXCERCISE AND LIVINGThe yellow line (calories burned per hour / 100) is calculated fromSportsTracker data and green one(calories per step) from FitBit. Theselines go somewhat synchronized, butcorrelation is weak. FitBit recognizeswhen I am excercising.
2,4412,2452,3462,1862,211
2,4502,203
2,050
2,5372,308
1,9002,0242,283
2,505
2,0371,9481,759
1,9502,235
1,7151,6902,0052,124
1,757
6,2 6,2
6,9
6,3
7,1
7,8
6,7 6,7
7,2 7,26,9
6,36,1
7,7 7,77,3
7,0 7,17,2
7,4
7,06,8
7,6
7,0
0,000
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Intensity Intensity
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DIFFERENCES IN SPORTSCYCLING IN THE UNDULATING LANDSCAPEPRODUCES WIDE HR DISTRIBUTION, SINCE DOWNHILLS GIVES YOU REST AND UPHILLS ARE BATTLE.
RUNNING IN MODERATE CROSS COUNTRY TRACKHAS DISTINCT PEAK IN HR DISTRIBUTION. UP ORDOWNHILLS, YOU ARE USING LEGS CONSTANTLY.
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DIFFERENCES IN SPORTSORIENTEERING IS ALSO NATURAL INTERVALTRAINING. YOU NEED TO SLOW DOWN AT CONTROLS AND WHEN READING THE MAP.
XC-SKIING HAS SIMILAR HR DISTRIBUTION THANRUNNING BUT EVEN HIGHER AVERAGE, SINCEARMS ARE USED TOO.
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BENEFITS OF DOING MULTIPLE SPORTS▪ Different sports activities give different stimulus to your body.
▪ Cycling is good for long duration endurance development.
▪ Orienteering is natural interval training with very steep uphill battles. It needs alsoagility, coordination and mental focus.
▪ Running is good basic excercise.
▪ In XC skiing and swimming all muscle groups are working.
▪ Walking is good light work out. (I do not like to cycle slowly)
▪ Your development stagnates eventually if you do only one kind of excercise.
▪ It is mentally easier to train many times a week, when you do differentsports.
▪ Excercise should never be boring, it should be fun.
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AVERAGE WEEKLYTOTAL AND EXCERCISE KCAL BURNEDMy FitBit measures total burnedcalories and I have excercisesmeasured by SportsTracker. Roughly27% of my burned calories camefrom sports excercises.
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Kcal Kcal
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WEIGHT AND CALORIES BURNEDMy plan was not to lose weight. Sofor me it was good finding that thereis no correlation between caloriesburned and weight. This is indicationthat I have managed to eatsufficently to fuel my excercise.68,8
69
69,2
69,4
69,6
69,8
70
70,2
70,4
70,6
70,8
71
0,0 5,0 10,0 15,0 20,0 25,0
min
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KEEPING THEWEIGHTI measure my weight few times a week. I use this to control that I drink and eat sufficently. This graphsshows the weigth fluctuation.
68
68,5
69
69,5
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70,5
71
71,5
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min max
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HOW MUCHEXCERCISE BURNSCALORIESShare of calories I burned in physicalexcercise fluctuated between 20-35 percent. So even during the mostrigorous week, 65% of calories wereburned by basic activity and normalbodily functions.0%
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TRAINING INTENSITY AND AMOUNT OF CLIMBING UPHILLSI found weak correlation betweenthe amount of climbing indicated byFitBit (floor count) X-axis and thetraining intensity (Kcal/H) in SportsTracker, Y-axis.
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KCAL/H
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AVERAGE WEEKLYSLEEPING TIMEVS. KCAL BURNEDOUTSIDE EXCERCISEHumans do burn more calories whenthey are awake than sleeping. Thisfinding is not just a correlation, butalso correlates with known facts. If I would have found something else, I should be propably worried.0
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0:00 1:12 2:24 3:36 4:48 6:00 7:12 8:24 9:36
Kcal
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WHAT ARE THE LONG TERM EFFECTS OF THEPHYSICAL EXCERCISE, LETS GO TO THE LAB▪ There is slightly more red blood cell
generating hormonal activity, sinceErytrhopoietin levels are a bit up.
▪ Red blood cells (MCV = mean cellvolume) are larger and carry moreoxygen to my muscles.
▪ There is more red blood cellsflowing in my veins, since my Hb and Hematocrite values are nowhigher.
2015better
2012good
Hb 161 156
HKR 0.47 0.44
Eryt 5.15 5.13
MCV 91 86
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