Dr Richard Alcock’s lungs feel like they’re exploding, but he has to keep pedalling.
A mask is strapped tight to his face to capture every breath he manages to squeeze out over 15 minutes of increasingly intense cycling.
A physiologist is pushing Dr Alcock to his limit: “Treat it like a finish line!”
He manages to respond with only a grunt, and a nod.
Cardiologist Richard Alcock testing his VO2 max while cycling.( ABC News: Cason Ho
)
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He’s testing the maximum amount of oxygen his body can use — his VO2 max — the gold standard indicator of cardiovascular fitness.
All this effort achieved a reading of 62.5 mL/kg/min — it puts Dr Alcock, who works as a cardiologist, close to the Olympic level for his age and gender.
His smart watch shows a reading of 56 mL/kg/min, about 10 per cent off.
Do smart watches give accurate readings?
The difference between the two readings in Dr Alcock’s test is the smart watch hasn’t actually measured his oxygen output.
It estimated the number, based on heart rate and speed.
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Smart watches are sold as an easy and accessible way to track your health and fitness, but even the best smart watch falls short of the accuracy required in most medical and scientific settings.
Even the best smart watch falls short of the accuracy required in medical settings.( ABC News: Cason Ho
)
A Spanish study published in 2023 found heart rate readings varied significantly depending on exercise intensity, and whether a subject was moving their arms — for example, cycling versus running.
Another study found wearables overestimate sleep because they depend on body movement – but noted accuracy was improving compared to older models.
Smart watches generally struggle to accurately track metrics like blood pressure and the quality of your sleep.
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Step count is relatively accurate among most wearables, and can quite reliably measure how far you’ve run under optimal conditions.
However, errors can compound when devices rely on one reading to calculate another, like using your step count to calculate how many calories you’ve burned.
Are smart watches good for your health?
More than 36 per cent of Australians own a smart wrist wearable, according to a 2023 Telsyte market study.
While they have niche medical uses — like detecting an abnormal heart beat, or atrial fibrillation —they’re primarily marketed as general health and fitness trackers.
Dr Alcock believes smart watches help motivate people to be more active.
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“Every day use for the general public, they’re great … I think it’s getting people exercising simply by having the watch.”
Many elite level athletes have also adopted them into their arsenal of tools to help maximise performance, according to Edith Cowan University Professor of Human Performance Sophia Nimphius.
“Elite athletes have a very specific training environment, how much training they’re doing, everything is prescribed,” she said.
Edith Cowan University Professor of Human Performance Sophia Nimphius.( ABC News: Cason Ho
)
That strict environment is why Professor Nimphius believes smart watches and fitness trackers are more beneficial to athletes, rather than the average user.
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“The general consumers’ daily training environment is quite dynamic and ever changing,” she said.
“When we’re thinking about the accuracy of something, a lot of people might think, oh five to 10 per cent [off], that’s pretty good.
“We start taking literal, small changes that might be in that margin of error as if it’s a truth — that’s where we run into some issues.
“Some of the measure and metrics of wearables can be as accurate, or inaccurate, as 50 per cent off.”
Professor Nimphius believes athletes get more benefits from fifitness trackers than the average user does.( ABC News: Cason Ho
)
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Professor Nimphius suggests relying on trends in your data over time, rather than obsessing over your daily figures.
However, even then, she warns fitness trackers don’t work for everyone as a health and fitness tool.
“Their watch says maybe they’re having a bad day, or they didn’t sleep well, independent on whether they actually feel that’s true,” she said.
“There’s a psychological component to fully trusting and investing in a number on your watch.”
Where does all your data go?
Professor Nimphius uses a smart watch herself, but urged consumers to be aware of how companies are using their data.
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“It’s got our heart rate, it’s got sometimes respiratory rate, it’s got when we are sleeping and how much,” she said.
“All of that information when tied together can really say some intimate things about you.”
She said fitness data tracked by wearables, and other technology, doesn’t have the same regulation as other medical or health records, which leaves it open to misuse.
“We have to start considering whether the combination of all these bits of information of our physiology is indeed health information,” she said.
“If we thought that this was medical data, would we accept that?”
After 14 weeks, I’d lost a stone and was down to 7st 8lbs, and my tummy had shrunk back down. In addition, my biometric scales were also showing me how much fat I was losing and muscle I was gaining. My skeletal muscle mass has always been low – I’ve been warned about it before by my GP, and I knew that I was in danger of getting osteoporosis. Now my muscle mass is above average, and it makes me so happy to think that I’m future-proofing my body. I don’t want to be that little old lady that falls over and snaps. Pleasingly, the machine at the gym which measures metabolic age (body composition), tells me I’m down to 38 years old.
I’ve just bought the dress I’m going to wear to my daughter’s wedding this summer, and I feel amazing in it. It’s very unforgiving, and I wouldn’t have had the confidence to wear it before, but now I can’t wait to wear it and to thoroughly enjoy her beautiful day.
Exercise
Before, I walked and did a bit of yoga or Pilates, but not regularly. Now I have five resistance sessions per week, either with a personal trainer or using an app called Sweat; I do things like kettlebell swings, squats with weights, and weighted lunges. I do the odd Park Run, which I hadn’t done for 15 years, and have started doing a few 5k runs on the treadmill before a session. I also do lots of walking, which really helps clear my head.
Oona’s top tips
Don’t fall into a guilt spiral: If you indulge in a treat, don’t waste time feeling guilty about it – as I used to – and then write the rest of the day off with mad eating. Just think, I ate or drank that, I enjoyed it, now it’s time to start again.
A little bit of planning really helps you stay on track. That could be quickly jotting down what you’re planning to eat that day, to help you stick to it, taking a snack in your bag, or batch cooking some meals in advance.
Visualise where you want to be, be that an event in the future like a holiday or feeling strong in your later years. It helps you stay on track when your motivation is waning.
HOUSTON – Getting in good workouts doesn’t mean going to a gym with heavy equipment all the time, Erica Hood, founder of HoodFit, said you don’t even need equipment!
“You literally can be in your hotel. You could be poolside, anywhere, and just get some movement in because you’re going to feel so good after moving,” Hood said.
Back lunge + jump
A fantastic move to work your legs and get your heart rate up.
Lunge back. Jump up. Step your feet together.
Tricep dip + toe tap
This exercise targets your triceps and core. It’s a simple yet effective move to keep you toned while traveling.
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On a mat, dip down. Cross one arm across your body to touch the opposite toe.
Three pulse squat
Squat down. Pulse three times.
“We’re going to start at the back of our mat. We’re going to do some squat walk. So, we’re going to walk it to the front… and we’re just going to go up down. And then we’re going to walk it all the way back,” Hood explained.
Add water bottles
If you’re traveling or on the go, you can look for items you can use to add resistance (like water bottles).
“If you don’t have weights, you can use water bottles. Those work great, and you’d be surprised at how fast your muscles start firing up from just using water bottles or something that you have,” Hood said.
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All of her workouts range in time from 10, 20 to 30 minutes so you can do them on their own or pair them together. Try 1 month FREE membership + a 14 day FREE trial when using code: TRAVEL4FREE when signing up on the Hoodfit website. Offer expires on June 30th.
Copyright 2024 by KPRC Click2Houston – All rights reserved.
By Lokmat English Desk | Published: June 27, 2024 01:38 PM2024-06-27T13:38:48+5:302024-06-27T13:45:59+5:30
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Following workouts aimed at fitness and weight loss, many people experience significant fatigue, often leading them to consume large amounts of food afterward.
To sustain energy during and after exercise, it’s crucial to consume specific foods.
That’s why many celebrities also prioritize eating bananas before workouts. Here’s why it’s essential to consume bananas before exercising…
According to a 2018 study published in the Journal of Food Quality and Safety, bananas are rich in carbohydrates that convert into glucose, providing a significant energy boost for workouts.
Exercising often leads to significant sweating, which can deplete potassium levels in the body. Potassium deficiency can contribute to muscle fatigue. Eating bananas is essential because they are rich in potassium, helping to replenish these levels effectively.
Bananas are known for their easy digestibility, which means they are quickly absorbed and unlikely to cause digestive issues during exercise.
Bananas are beneficial due to their provision of carbohydrates, potassium, and vitamin B6, which help alleviate muscle and body fatigue following a workout.
Bananas provide fiber and electrolytes, aiding in hydration and sustaining energy levels in the body over time.
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