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•
Regular
(1-3h/week): You participate regularly in recreational sports, e.g. you run 5-10 km or 3-6 miles per week or
spend 1-3 hours per week in comparable physical activity, or your work requires modest physical activity.
•
Frequent
(3-5h/week): You participate at least 3 times a week in heavy physical exercise, e.g. you run 20-50 km/12-31
miles per week or spend 3-5 hours per week in comparable physical activity.
•
Heavy
(5-8h/week): You participate in heavy physical exercise at least 5 times a week, and you may sometimes take
part in mass sports events.
•
Semi-pro
(8-12h/week): You participate in heavy physical exercise almost daily, and you exercise to improve
performance for competitive purposes.
•
Pro
(>12h/week): You are an endurance athlete. You participate in heavy physical exercise to improve your
performance for competitive purposes.
ACTIVITY GOAL
Daily activity goal
is a good way to find out how active you really are in your everyday life. Choose your typical activity level
from three options and see how active you need to be to reach your daily activity goal.
The time you need to complete your daily activity goal depends on the level you have chosen and the intensity of your
activities. Age and gender also affect the intensity you need to reach your daily activity goal.
Level 1
If your day includes only a little sports and a lot of sitting, commuting by car or public transport and so on, we recommend
you pick this activity level.
Level 2
If you spend most of your day on your feet, perhaps due to the type of work you do or your daily chores, this is the right
activity level for you.
Level 3
If your work is physically demanding, you're into sports or otherwise tend to be on the move and active, this is the activity
level for you.
PREFERRED SLEEP TIME
Set
Your preferred sleep
recommendation for your age group (eight hours for adults from 18 to 64 years). If you feel that eight hours of sleep is too
much or too little for you, we recommend you adjust your preferred sleep time to meet your individual needs. By doing this,
you'll get accurate feedback on how much sleep you got in comparison to your preferred sleep time.
MAXIMUM HEART RATE
Set your maximum heart rate, if you know your current maximum heart rate value. Your age-predicted maximum heart rate
value (220-age) is displayed as a default setting when you set this value for the first time.
HR
is used to estimate energy expenditure. HR
max
physical exertion.The most accurate method for determining your individual HR
test in a laboratory. HR
max
hereditary factors.
RESTING HEART RATE
Your resting heart rate is the lowest number of heartbeats per minute (bpm) when fully relaxed and without distractions.
Your age, fitness level, genetics, health status and sex affect the resting heart rate. A typical value for an adult is 55–75
bpm, but your resting heart rate can be significantly lower than that, for example, if you're very fit.
It's best to measure your resting heart rate in the morning after a good night's sleep, right after you wake up. It's OK to go to
the bathroom first if it helps you to relax. Don't do any strenuous training leading up to the measurement and make sure
time to define how long you aim to sleep every night. By default, it is set to the average
is also crucial when determining training intensity. It is individual and depends on age and
is the highest number of heartbeats per minute during maximum
max
30
is to perform a maximal exercise stress
max
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