Fitness

The Problem With Calorie Counters on Fitness Trackers | Well+Good

Published

2 years ago

May 30, 2022

The Problem With Calorie Counters on Fitness Trackers | Well+Good

If you utilize a health tracker—and even simply an train machine at house or within the fitness center—what’s probably the most noticeable metric that it shows? Most often, it’s in all probability an estimate of the energy you’ve burned. The truth is, on most gadgets, you may’t disable the calorie depend even if you wish to.

But these estimates are notoriously inaccurate: One examine from the Stanford College Faculty of Drugs in contrast seven completely different wrist-worn health trackers and located that the most correct estimate of vitality expenditure (in different phrases, energy burned) was off by 27 %. The least correct was a whopping 93 % off. Not one of the gadgets offered estimates of vitality expenditure “inside an appropriate error vary,” concluded the researchers.

This gained’t come as a shock to anybody who is aware of the reality about calorie counts. The meals labels that inform you what number of energy are in packaged meals? These are critically unreliable, too, as a result of they depend on averages that don’t really have in mind how our our bodies digest completely different meals. Nevertheless, they’re nearer than calorie burn estimates: The Meals and Drug Administration solely permits inaccuracies of as much as 20 %.

So if these numbers are basically meaningless, how did we come to simply accept them as a typical? And why have they got such endurance over seemingly each new piece of match tech launched?

How calorie counting took over our brains

The historical past of counting energy goes all the best way again to the 1800s, and it’s fairly weird. The calorie has existed as a measurement of vitality for the reason that 1820s, but it surely wasn’t initially used to measure something within the human physique. That’s, till 1896, when a researcher named Wilbur O. Atwater put a graduate scholar inside a calorimeter, a tool that was designed to measure vitality generated by explosives and engines. The machine measured all the pieces the coed ate and his vitality output, displaying that human our bodies absorb and put out vitality like machines—or bombs (yikes).

Nevertheless, calorie counting for weight reduction didn’t change into fashionable till a pair many years later. That took place in 1918, when physician and newspaper columnist Lulu Hunt Peters put out a e book known as Weight-reduction plan and Well being: with Key to the Energy.

Evidently, our understanding of the human physique has superior loads since 1918. We all know, for instance, that the dietary worth of meals goes far past merely an estimate of what number of energy you may soak up from it. And the numerous well being advantages of train usually are not mirrored in only one quantity.

“Folks want to know that these calorie counters are constructed on algorithms, and your physique isn’t an algorithm. Your physique wants particular issues that different our bodies don’t,” says Kerry O’Grady, nationwide wellness liaison with the Nationwide Consuming Problems Affiliation. Completely different our bodies soak up and burn energy in a different way (and, clearly, want extra than simply energy). “The extra we purchase into these numbers, the extra we’re going to cease listening to our personal our bodies.”

“Calorie counters are constructed on algorithms, and your physique isn’t an algorithm.” —Kerry O’Grady

For her, it’s private. “I lived this,” she says. “I nearly died from anorexia in my early 20s. I can’t use a tracker as a result of it’s very triggering for me.”

That’s commonplace. Consultants sometimes recommend that anybody with a historical past of disordered consuming, orthorexia, or obsessive habits round train and vitamin keep away from health trackers. Even these with out such a historical past may discover that trackers make wholesome habits much less fulfilling. “Quantifying all the pieces takes away lots of the enjoyment round motion and meals,” says private coach Lauren Pak. “It makes exercising and consuming really feel scientific, like a job.”

A few of us can take a look at calorie counts and ignore them, however many individuals are extra affected than they notice. “I believe that the toughest half about breaking apart with calorie counting is that many people who’ve some expertise with it’d have the ability to cease monitoring, however the calorie knowledge lives rent-free in our brains,” says Jessi Haggerty, RDN, an authorized intuitive consuming counselor and private coach. For instance, for those who really feel such as you aren’t allowed to “indulge” in sure meals on days you haven’t exercised, chances are you’ll not have finished the precise math, however you’re nonetheless enthusiastic about vitamin and train in a means that’s formed by calorie counting.

And that concept you could have of what number of energy you want in a day? It’s in all probability fallacious, says Rena Eleázar, DPT, a bodily therapist, sports activities efficiency coach, and aggressive weightlifter. “Nearly throughout the board, athletes I work with have this phantasm of what number of energy they’re expending, they usually’re often under-eating,” she says.

A double-edged sword

Wearable gadgets and related gadgets might help some folks keep per a exercise routine, and remind them of their objectives. And a few of the knowledge that trackers acquire may be useful. For example, coronary heart price information might help with highlighting train depth and monitoring security for some folks with power well being circumstances. Different measures, like coronary heart price variability, may give you helpful details about how nicely you’re managing stress, each bodily and psychological.

However the ubiquity of calorie counts on health trackers make food regimen tradition arduous to flee. “What’s and isn’t useful may be very person-dependent,” Pak says. “It is best to have the ability to select what you wish to observe. It shouldn’t be assumed that individuals have a weight reduction objective connected to a health endeavor.” With some methods, you may basically recreation your means out of calorie counts by not coming into your weight; others will nonetheless show an (much more bogus) variety of energy by routinely subbing in an “common” weight.

Counting energy merely isn’t a great way to study what your physique wants, and might trigger you to limit what you’re consuming in a means that shortly turns into unhealthy, says Haggerty. The one state of affairs by which monitoring energy is likely to be helpful, she says, is for people who find themselves struggling to eat sufficient to maintain up with their coaching, a typical drawback amongst endurance athletes. “Even so, there are methods of doing that that don’t require monitoring,” she says. When you’re having bother determining what or how a lot you could eat, Haggerty suggests working with an anti-diet or Well being at Each Dimension-aligned dietitian. Good guidelines of thumb for people who find themselves coaching arduous, she says, are to intention for 3 meals and three snacks every day, and to eat inside an hour of exercising.

So why do digital gadgets nonetheless embrace energy?

Most digital health firms contacted for this story didn’t wish to touch upon the file, although some confirmed that they do see a client demand for calorie burn estimates. “They’re ubiquitous as a result of folks need them,” says O’Grady. “If the market didn’t demand them, they wouldn’t be there. Though so many individuals know these numbers are inaccurate, they’d be upset in the event that they have been eliminated. That’s what these tech firms are banking on. They need you to have a relationship with that quantity.”

Weight-reduction plan tradition is so deeply ingrained in so many people that we are able to’t mentally uncouple energy and train—even once we know higher.

So, does that imply you could break up together with your health tracker? When you’re discovering your self paying extra consideration to the numbers on display than to how your physique really feels, possibly. “You’ll be able to just about gauge how nicely your vitamin goes based mostly on how you are feeling within the fitness center,” says Eleázar. When you’re exhausted throughout each exercise, that’s an indication that one thing wants to alter, and it’s very seemingly you could eat extra. Belief that sense of your personal physique over any tracker.

And even for those who’re set on monitoring your exercises, don’t underestimate the advantages of going analog. You’ll be able to at all times use an old-school pedometer to depend your steps, or seize a stopwatch to time your intervals, as an example. “I believe that simply writing down the small print of your exercise is nice,” says Pak. “Then you may observe the progress you produced from week to week. Possibly this week you probably did three units of 10 squats with 25 kilos, and subsequent week you do three units of 10 with 30 kilos. That’s nice progress.”

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Fitness

How AI is changing the way we approach health and fitness

Published

1 hour ago

July 28, 2024

Press Room

How AI is changing the way we approach health and fitness

Ever hit a wall with your fitness routine, feeling it’s not quite filling your needs? Or are you among those who wheel their carts down the supermarket aisles, clueless about meal planning for your dietary needs? The good news is, Artificial Intelligence or AI is fitting into your sneakers to transform health and fitness.

AI’s role in different fields

AI is changing the rules of the game in health and fitness. The central premise of AI lies in computer systems performing tasks that usually require human intelligence.

Think learning, reasoning, decision-making — the whole nine yards. AI scans enormous amounts of data, identifies patterns, and makes intelligent decisions based on these findings.

Traditional health and fitness methods often adopt a generic approach, a square peg for all round holes. But AI flips this on its head, providing custom-fit solutions tailored to individual needs, preferences, and goals.

The result? Fitness routines that hit the spot, keeping it exciting and productive.

AI as a workout buddy and personal trainer

Sure, an exercise partner can be a fantastic motivator. They can push you to go that extra mile and hold you accountable for your fitness goals.

However, some of us find tranquility and focus in a solo jog, where we can listen to our thoughts or enjoy a podcast.

AI offers a solution to this dilemma. Virtual trainers have your back, ensuring your planks and sprints are up to the mark with real-time feedback and personalized routines. They can adapt to your progress, offering tailored advice that evolves with your fitness level.

The age of expert fitness guidance for everyone is here, thanks to these digital comrades, making high-quality training accessible anytime, anywhere.

Much like when choosing a human personal trainer, quality is key. Fortunately, high quality options are already out there.

If you’re on an iPhone, FitnessAI gives you the power of a personal trainer in your pocket for a fraction of the cost.

Android users fear not, BodBot and Future are good options too.

AI for health metrics

AI serves beyond your workout needs; it’s an all-day health sentinel. AI-enabled wearables like smartwatches and fitness trackers keep an eagle eye on your health metrics, tracking everything from your pulse to your sleep quality.

They can monitor your heart rate during intense exercises. They analyze your daily activity levels and can even detect irregularities in your heartbeat.

These devices offer insights into your sleep patterns, helping you understand and improve your sleep quality.

Predictive analysis with AI

One ace that AI holds up its sleeve is predictive health analysis. Picture a crystal ball that can spot potential health issues before they escalate.

AI’s data analysis plays this role, predicting health problems like diabetes, heart disease, or sleep disorders.

AI continuously monitors health metrics. It analyzes patterns in large datasets that allows it to identify subtle signs of impending issues. These signs might go unnoticed by human eyes.

So, Early detection? Check. Timely intervention? Check.

This not only helps in managing diseases more effectively but also in tailoring personalized healthcare plans, ultimately improving patient outcomes and enhancing quality of life.

Diet and nutrition with AI help

Crave a personal nutritionist but can’t stomach the cost? AI bridges this gap with personalized nutrition plans. Based on your dietary needs, preferences, and health goals, AI brews up tailor-made meal plans just for you.

These plans take into account a variety of factors such as allergies, nutritional deficiencies, and even your daily activity level.

With these AI-assisted apps, you can easily track your meals. They provide recommendations for healthier food choices. You can even receive reminders to stay hydrated.

AI for mental health care

The connection between stress management and overall health is rock solid. Chronic stress can lead to numerous health issues, including heart disease, diabetes, and mental health disorders.

From custom meditation plans that guide you through calming exercises, to virtual therapists that offer 24/7 support, AI provides a wealth of resources. These tools are invaluable for those battling stress or mental health challenges.

These advanced tools help individuals develop coping strategies, track their progress, and ultimately improve their well-being.

Fitness, though often a solo journey, thrives on community and support. AI steps in here, connecting folks with fellow fitness enthusiasts through online platforms and social media.

These AI-crafted connections foster a sense of belonging and motivation, encouraging individuals to share triumphs, trials, and tips. The result? A fortified commitment to health and well-being.

AI’s expanding role in fitness and health

The role of AI in the fitness landscape is set for a growth spurt. Future promises include virtual reality workouts and augmented reality coaching, all set to revolutionize our fitness experiences.

With AI’s continued integration, we can anticipate a more personalized approach to health management, making fitness more accessible, enjoyable, and long-lasting for all.

AI dons many hats – a personal fitness trainer, health monitor, diet strategist, and mental health ally. As we stride into the future, welcoming us is the prospect of better health and contentment.

AI continues to evolve and integrate further into our healthcare systems. So, are you ready to let AI navigate you towards a healthier life?

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Fitness

Should you stretch before exercise? After? Never? Here’s what to know

Published

9 hours ago

July 27, 2024

Press Room

Should you stretch before exercise? After? Never? Here’s what to know

Panamanian gymnast Hillary Heron stretches as she trains for the Olympics at the No Limits Gymnastics Center in Panama City, Saturday, June 15, 2024, ahead of the Games in Paris. Stretching can help make you more flexible, improve range of motion in your joints — and feel good. Credit: AP Photo/Matias Delacroix, File

For many people of a certain age, high school gym class began with reaching for their toes. Then, over the years, we were told it was better to stretch after exercise.

It turns out, both those things can be true, but the differing advice has created some confusion.

Stretching can help make you more flexible, improve range of motion in your joints—and feel good. David Behm, who researches human kinetics at Memorial University of Newfoundland in St. John’s, Canada, offers this advice on when to stretch and how to do it safely:

Warm up first

It’s almost always good to stretch, but it’s better if you warm up first, said Behm, author of “The Science and Physiology of Flexibility and Stretching.” He recommends a light aerobic activity such as jogging, walking or cycling for five or 10 minutes.

Follow that with some static stretching, the traditional way of reaching and holding a position (think back to that gym class). You can then do activity-specific dynamic stretching, in which you warm up the muscles with repetitive movements like leg lifts.

Behm says one minute is “the magic number” for how long to do static stretching per muscle group without fatigue.

Expand your definition of ‘stretching’

Should you always stretch before exercising? If it’s traditional stretching, not necessarily.

The better question, Behm says, is, “Should people increase their range of motion? Should people have better flexibility? And that is yes, because it helps prevent injuries. It helps with health. But you don’t have to stretch to achieve that.”

Resistance training, for instance, can be an effective form of stretching, he said. Doing a chest press increases range of motion in your deltoids and pecs, whether with barbells, dumbbells or machines, so there is no need to stretch beforehand. Just make sure to start with a small amount of weight to warm up and then add more to train.

“You probably don’t have to do extra stretching unless you’re a gymnast, a figure skater, or even a golfer who needs a great range of motion through that swing,” Behm said.

Nor do you need to stretch first if you’re going for a leisurely run. Simply start with a slow jog to warm up and then increase the pace.

Don’t do it if it hurts

After exercise, “light stretching is OK, as long as you don’t reach a point where you’re feeling pain,” Behm said. Since your muscles will be warm by that point, overdoing it makes you more likely to injure yourself.

Foam rollers can help with muscle recovery and have been shown to increases range of motion as well as stretching.

Do some static stretching before sports

If you’re playing a sport, Behm said, static stretching beforehand helps reduce muscle and tendon injury.

“If you’re going to do an explosive movement, change of direction, agility, sprint, any of these explosive activities that involve your muscles and tendons,” he said, “you’re going to be stronger if you do static stretching.”

People can especially get in trouble when they go back to a sport they used to play, whether it’s tennis, surfing or any sort of team activity.

Also, stretch both sides equally. Lacking flexibility on one side also can lead to injury.

Sounds simple. Why all the confusion?

Different studies over the years have either encouraged or discouraged stretching before exercise. Behm says that partly because some studies didn’t reflect real-life conditions, or were designed with elite athletes in mind, not regular people.

“If you’re Usain Bolt, it makes a difference,” said Behm. Not so much for the rest of us.

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Fitness

Daniela Hantuchová in Two-Piece Workout Gear Does a Deadlift

Published

16 hours ago

July 27, 2024

Press Room

Daniela Hantuchová in Two-Piece Workout Gear Does a Deadlift

Daniela Hantuchová is a commentator and retired tennis player. While she might no longer be playing professionally, she’s still training hard. In May, Hantuchová hit the gym, and shared a video of herself there on Instagram. In it, she is seen doing deadlifts, lunge squats with a barbell, and leg lifts while on an exercise ball. How does she stay so fit? Read on to see TK ways Daniela Hantuchová stays in shape and the photos that prove they work.

As you can see from her Instagram video, Hantuchová likes to lift weights to stay in shape. ACE Fitness states that lifting weights is a great workout. “Using maximal loads for compound (multi-joint) movements like the deadlift, squat-to-shoulder press, bent-over row or chest press can improve intermuscular coordination, which is the ability of many muscles to work together to generate and control high levels of force through multiple joints.”

Hantuchová is also seen doing lunge squats with a barbell in her Instagram video. ACE Fitness states that lunge exercises have a lot of benefits. “The lunge is one of the most effective exercises for targeting the lower body. It activates the quads, glutes and hamstrings, and helps improve lower-body strength, balance and stability. And if that isn’t enough to get you lunging, lunging activates the core muscles as well.”

Hantuchová likes to do Pilates to keep herself in shape. She shared this video on Instagram of herself doing exercises on a reformer. Hantuchová captioned the post, “As in life, focus on the balance in all you do.” The Cleveland Clinic states, “The benefits of Pilates are both therapeutic and preventive. The practice may help you recover from an existing injury or manage a chronic musculoskeletal issue. It may also help you establish a healthy baseline, so that when those injuries or issues arise, you’re able to bounce back faster.”

Hantuchová likes to set goals for herself each year. She talked about this in the caption of this Instagram photo. “Setting up goals for next year starts with understanding that it is a continuous work through out the entire year🫶♻️. Think long term, taking small steps every day.”

Tennis is naturally one of the main ways Hantuchová keeps herself in shape. She shared this video of herself on the court on Instagram. Hantuchová talked about her love of tennis in the caption. “Once a passion, forever a passion.🎾 For me playing tennis is like playing piano,it is the art and the beauty of every shot that makes our sport so special and what I was attracted to every since being a little girl🥰. And it is still the same feeling today🫶. What is your passion?”