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Get Active. Stay Healthy.

Goal: Optimizing Fitness & Performance

 

Turn your body into a well-oiled health and fitness machine by using Fitdigits integrated solutions and heart rate training. Our purpose is to enable you to reach your goals and develop healthy habits by tracking and reporting on your progress and efforts, and motivating you along the way. We were born to help. Fitdigits enables you to design a complete cardio program that gives you the most benefit along your goal path, and tracks all the metrics you need – effort level, heart rate, caloric burn, carb vs fat burn, pace, distance, speed, cadence, turnover – to get there.

Whether you are walking, biking, jogging, or working out in the gym, from initial assessment through your training programs, monitor your progress with Fitdigits. Getting your fitness to a level once thought impossible is now fun and easy!

 

Is This You?

For those looking to optimize fitness, we assume you are already fairly fit and used to working out at least 3-5 hours a week. You are probably seeking a personal best / personal record, and want to push yourself beyond just the normal routine. If this isn't you, you might want to set another goal first.

Inspirational Goals and S.M.A.R.T. GoalsSetting goals is both an Art and a Science. You want to set big goals and small goals, as success breeds success (which is why small goals are great), but small goals are not typically the kind that inspire us to big challenges and major changes. We believe we need both large and small goals - and the medium goals will take care of themselves. Each step forward is a success, but big, inspirational goals can help to drive and push you to new, better and healthier habits, bringing you closer to your own ideals and spirit. So go ahead and set a big, inspirational goal. But remember to set smaller, S.M.A.R.T. goals as well (Specific, Measurable, Attainable, Realistic, and Time Bound). These are the foundation of the Fitdigits system. Focus on the small successes, and eventually you'll see the big ones materialize right before your eyes. Paul J. Meyer describes the characteristics of S.M.A.R.T. goals in Attitude is Everything [Wikipedia, 2012]. An example would include something like: I will jog the neighborhood 3 times a week for at least 20 minutes per time over the next 2 weeks. 

Heart Rate Training Considerations for Optimizing Fitness

When you are trying to optimize your fitness level, custom zones becomes not just important, but critical. When you are training for optimal performance, it is widely agreed that the only thing better than heart rate training is training with power sensors, but those are only available for bikes, and power sensors can be quite expensive. If you don't know your personal heart rate zones, training for optimizing performance using the zones is simply a crap shoot, like training in the dark. Perceived effort only get's you so far - nothing beats working out with heart.

 

So now you have the tools. You should also have your personalized training zones, ideally for this level one of the Advanced Assessments, such as the CP30 Assessment in the sport of choice, though if this is the beginning of the planning an Advanced Cardio assessment or Cooper Fitness Test will work as well. One of the keys to get out of the assessment is just where your Lactate Threshold Heart Rate (LTHR) is - in other words, at what heart rate does your body start building up Lactate in your muscles faster than you can process it. More on this below.

 

We'd love to say, now that we know your overall goal, and you have your training zones, we can get very specific with a training plan, but that is far from true still. A good trainer can spend days, months, getting to know you before getting too specific, and depending on your sport, past conditioning, specific goals, etc.

 

Training plans can be as custom as the design on a snowflake. We can, however, give you some great guidelines you can apply. And some sample plans too!

 

Guidelines

Training Tips

Using Fitdigits to Optimize Fitness

 

Think of your body as an exotic sports car. Not the most imaginative or innovative analogy, but nevertheless you are a ferocious and fantastic Ferrari. In order to really get this masterpiece of metal revving in fifth gear, some maintenance is required; a little bit of oil for the engine, some new tires to really hug those corners, and of course only fill up with premium fuel. All of these additions and tweaks are necessary to optimize the car's performance, and the same goes for your fitness.

 

Whether as part of a larger Employer Wellness Program, a group of fitness friends, or just working out solo, Fitdigits and Fitdigits Partners arm you with the tools necessary to optimize your fitness.

 

1. Walk 10,000 Steps Every Day

In order to get in the best shape possible, it is of the utmost importance to pay close attention to how much you exercise and your nutrition. However, a third and often overlooked factor to optimizing your fitness is daily activity. In addition to regular Exercise, it is important to constantly be moving and active. Too often people today spend a majority of their time sitting at a desk or on a couch, living a stagnant lifestyle. Luckily, Fitdigits has a solution to get you moving.

 

Enter Daily Activity trackers like Fitbit, UP or Misfit. Activity Trackers allow you to have a running tally of how many steps you have taken that day, with the ultimate goal being at least 10,000 steps each and every day. So if it is almost bedtime and you are stuck at 8,000 steps, it might be time to take an evening stroll around the block. Track your steps and link them with Fitdigits to see an integrated dashboard featuring your total calories burned for the day. Tracking your daily steps is an essential part of making sure you stay healthy and fit, and with Fitdigits you have tool you need for the job.

 

2. Track Your Workouts with a Heart Rate Monitor

Tracking daily activity is a great way to stay in shape, but if you really want to optimize your fitness you have to pin your ears back and get some intense workouts in. Certain workouts are better for optimizing fitness, which you can read more about under “Training Tips”. However, the key to smarter and more efficient workouts is tracking with a Heart Rate Monitor. Tracking with a Heart Rate Monitor and a Fitdigits in-app upgrade to Pro allows you to perform zone-based workouts, Fitness Assessments and get a much more accurate calorie count. All of this accurate information can only aid you in your quest to optimize your fitness.

 

3. Monitor Your Caloric Balance with MyFitnessPal

Fitdigits is partnered with MyFitnessPal, a free online diet and fitness community, created to help you track your daily nutrition and get healthy! In order to optimize your health and fitness, you need to first optimize your nutrition- you are what you eat! MyFitnessPal tracks the amount of calories you burn daily, then will give you an allotment of daily calories you can ingest. Tracking your nutrition helps you become more aware of the fuel you are putting into your body. Upload the calories you burn with both Fitdigits and Fitbit directly to MyFitnessPal to truly understand your caloric intake and burn. Connecting the three health and fitness apps can get a little complicated, but we have a concrete guide on the best method to connect Fitdigits with both Fitbit and MyFitnessPal.

 

4. Share Your Workouts

The health and fitness community can feel like one big family, a built in support system to encourage you to keep pushing when your will may be waffling. With Fitdigits you can share your workouts to over 10 different partners, including social mediums Facebook and Twitter, with more on the way! Challenge yourself and your peers to reach new heights.

 

5. Assess Your Health with Fitness Assessments

When working to get in the best shape possible, it is important to have some kind of barometer to measure what your fitness level is. That way, you have an objective way to measure your progress over time. That is where Fitdigits Fitness Assessments come in.

 

Fitdigits offers 5 different Fitness Assessments, all available as part of the Pro upgrade or with a MVP subscription. After completing a Fitness Assessment, you get inundated with a virtual cornucopia of helpful nuggets of knowledge, including but not limited to your VO2 Max, Fitness Level, Custom Pace and Heart Rate Zones, and Lactate Threshold. You can use this data to track your fitness progress over time, all the while shooting to optimize your fitness and put up some elite numbers!

 

6. Get Props for Setting Personal Bests and Hitting Goals

Working to optimize your fitness means constantly striving to set personal bests. Set goals, get notified on new achievements in a variety of categories, such as average pace, calories, duration and more, or analyze in depth your heart rate training. Set a new bulls-eye to hone in on!

 

 

Tips for Using Heart Rate Training to Optimize Fitness

 

1. Spend the majority of your time in zones 2-3 when training.

But don't forget Zone 1-2 Recovery days, cross-training days and days off!

 

2. Plan some variety of intensity in your workouts, including:

• Aerobic Base - Fitness

   • Slower, longer distance workouts

• Aerobic Development - Hard

   • Steady State workouts

• Anaerobic Development - Threshold

   • Fun Fartleks (Speed Play)

   • Hills / High Resistance

• Anaerobic Development - Max

   • Intervals workouts

• Aerobic Base - Recovery

   • Recovery workouts

   • Recovery days

 

3. Know Your Lactate Threshold Heart Rate (LTHR)

Conventional wisdom puts this around 85% of your REAL max heart rate. For any kind of distance exercise, you don't want to go much higher than this, at least not for long, or you'll bonk. It is far more critical than your Max HR, and it will get higher as you get in better shape. CP30 Assessments will help you determine your LTHR.

 

4. Track your Resting Heart Rate (RHR)

At this level, it can be easy to overtrain. A higher RHR will tell you it is time for a rest. A lower RHR tells you your efforts are working.

 

5. Remember, it isn't all about working out

Sleep, nutrition, and weight can play major factors. Flexibility, form, stress and even spirit can affect performance. If you want to succeed, consistency is key. Building healthy habits takes perseverance at first, but comes with a great payoff!

 

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