six months quantified self experiment

TRACKING HEALTH AND EXCERCISESSIX 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

Tatu Lund - Six Months Quantified Self Experiment 6/20/2015 2

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


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

7 7 7 7

6 6

7 7

6

7

8

6

5 5 5 5

6 6

5 5

6

4

5 5

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24

Hours #


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

1,000

2,000

3,000

4,000

5,000

6,000

7,000

8,000

9,000

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24

Intensity Intensity


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.


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.


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.


AVERAGE WEEKLYTOTAL AND EXCERCISE KCAL BURNEDMy FitBit measures total burnedcalories and I have excercisesmeasured by SportsTracker. Roughly27% of my burned calories camefrom sports excercises.

0

5000

10000

15000

20000

25000

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24

Kcal Kcal


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


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

70

70,5

71

71,5

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24

min max


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%

5%

10%

15%

20%

25%

30%

35%

40%

0 5 10 15 20 25 30


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.

0

100

200

300

400

500

600

700

800

900

0 100 200 300 400 500 600 700

KCAL/H


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

2000

4000

6000

8000

10000

12000

14000

16000

18000

0:00 1:12 2:24 3:36 4:48 6:00 7:12 8:24 9:36

Kcal


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


six months quantified self experiment

Sports

trackers tatu lund

months ive

months training regime

intensity intensity

sports orienteering

sports cycling

help of hr monitor tatu

numbers excercise