June Week 3 Group Challenge - Mark The Minutes
This week's group challenge is to Mark the Minutes that you spend in activity each day. Post your results and let's see how we perform in competition with our challenge friends! Any activity can count…walking, running, cleaning, working out…you name it…if it causes you to be active, it can count. Perhaps set yourself a daily goal and then try to push past it if you can. Looking forward to seeing what we can all accomplish in 7 days! Let's do this!!
Jessica 😎
Replies
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Join this challenge by getting your name registered and I'll post every few days keeping track of our winner! Good luck!
Jessica
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FWSWCindy
I'm in, I'm going to use the active minutes calculated from my Samsung ring!
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In 🏃♀️ ! I'll use Fitbit Active Zone Minutes. Cheers! ~ mk :)
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I'm familiar with a few metrics that Garmin uses to ascertain one's level of activity:
- There is of course the variety of activities that it will track for you, ranging from things like breathwork and meditation, through yoga, walking, running, cycling, swimming, strength training, and umpteen other sports: water sports, team sports, racket sports, winter sports, on and on…
- Then there's step tracking — we're all familiar with that
- This metric is a bit of a misnomer, because it isn't just steps. If you wear a fitness device on your wrist, as I do, then your steps reflect arm motions. So, do I get steps carrying groceries, or laundry? No, because there's no swinging of my arms, even though I'm walking. Do I get steps while doing water aerobics? Yes indeed, although fewer steps than I'd get on a slow walk for the same amount of time (even though my average HR is 20+ bpm higher). Do I get steps while cycling? Nope. Tai chi? Negligible, moving too slow. Still it's not a bad metric.
- A better metric is the time spent in the five heart rate zones (more about this below).
- Another good metric is what Garmin calls Activity Intensity Minutes (more about this too below).
For a while now, I've been particularly interested in these two related metrics: HR zones, and Activity Intensity Minutes.
Max Heart Rate
There's a common formula for estimating your max heart rate: subtract your age from 220.
In my case, this would suggest that my max HR is 220 - 76 = 144.
But that's ridiculous, I routinely exceed this by 15-20 bpm. I've set my max HR to 180.Heart Rate Zones
A good measure of your effort is of course your heart rate. (No, I'm not referring to when your significant other makes your heart beat faster😂). If you're unfamiliar with the idea of HR zones, there's tons of information available, so I won't go into detail here. If you have a fitness device, then it will probably create five HR zones for you, but you can override these settings if they aren't realistic (as I have done). I think a default for Garmin is to auto-adjust your max HR over time based on what it sees with its HR measurements. It then uses one of several methods for computing your zones based on that max HR.
If you look at the charts for any recorded Garmin activity, you will see the time you spent in each of those five HR zones. I imagine it's similar with other fitness trackers, but I don't know.
Intensity of Effort
It's generally agreed that maintaining your HR at a certain level can have aerobic benefits and/or anaerobic benefits (depending on heart rate compared to your maximum heart rate). Ideally, you should try to spend some time in both aerobic metabolism (great for the heart and lungs) as well as anaerobic metabolism (muscle strength/growth, speed,…).
Garmin computes a metric it calls:
Intensity Minutes = (moderate intensity minutes) + (vigorous intensity minutes x2)You can set a weekly goal for this metric. I initially set my goal too low, because I wasn't aware that it would double the minutes I spent in vigorous exercise. Again, I don't know about other fitness trackers.
So how are HR Zones and Intensity Minutes related? Where does moderate intensity start and end, and where does vigorous start, and does it end? I've had trouble trying to find this out. After comparing my time in zones with my moderate vs vigorous intensity for a number of activities, it eludes me. I would have guessed that moderate intensity would begin maybe in high end of zone 2 or low end of zone 3, and vigorous intensity would begin maybe in zone 4. I am forced to conclude that the algorithm considers more than just instantaneous HR minute by minute. I was surprised to find that for a couple activities, the sum of my moderate intensity minutes plus my vigorous intensity minutes (before doubling) exceeded the total time in activity. I learned that if I pause during an activity (which I sometimes do, especially during swimming), Garmin will continue to count those minutes, as long as my HR remains high enough.
So for this weeks challenge, I'll be reporting steps, types and duration of activities, intensity minutes, and maybe time spent in HR zones, if I can find a way to easily extract this info for my activities. Otherwise, intensity minutes will have to suffice.
Should be a fun week! 🙂
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oooh this sounds like fun
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nancyinmiami
I am SO in!!!
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jguldi11
I'll join!
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It sounds like Garmin Intensity Minutes are similar to Fitbit Active Zone Minutes, except Fitbit has four zones - Light, Moderate, Vigorous, and Peak. The first two zone track on on a 1-to-1 basis, the last two track on a 2x basis. So, Total Zone minutes is less that Total Active Zone Minutes, bc the last two zones count double time. To make it simple on my end, I'll just be tracking AZMs, b/c that's already calculated for me, daily ;-).
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I did a little research pertaining to this weeks challenge.
Here are the U.S. guidelines established in 2008:In particular, see Chapter 4: Active Adults and Chapter 5: Active Older Adults
These key points are on page 41:
Key Guidelines for Older Adults
The following Guidelines are the same for adults and older adults:
- All older adults should avoid inactivity. Some physical activity is better than none, and older adults who participate in any amount of physical activity gain some health benefits.
- For substantial health benefits, older adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
- For additional and more extensive health benefits, older adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.
- Older adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
The following Guidelines are just for older adults:
- When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.
- Older adults should do exercises that maintain or improve balance if they are at risk of falling.
- Older adults should determine their level of effort for physical activity relative to their level of fitness.
- Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.
__________________________________
The WHO has similar recommendations. Here's a link to their guidelines:
The following is an excerpt from page 53 of the WHO guidelines (it's from the section for older adults (65 and over), but it's mostly applicable to everyone):________________________
It is recommended that:
- All older adults should undertake regular physical activity.
(Strong recommendation, moderate certainty evidence) - Older adults should do at least 150–300 minutes of moderate-intensity aerobic physical activity; or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous intensity activity throughout the week, for substantial health benefits. (Strong recommendation, moderate certainty evidence)
- Older adults should also do muscle strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits. (Strong recommendation, moderate certainty evidence)
- As part of their weekly physical activity, older adults should do varied multicomponent physical activity that emphasizes functional balance and strength training at moderate or greater intensity, on 3 or more days a week, to enhance functional capacity and to prevent falls. (Strong recommendation, moderate certainty evidence)
- Older adults may increase moderate intensity aerobic physical activity to more than 300 minutes; or do more than 150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous intensity activity throughout the week, for additional health benefits. (Conditional recommendation, moderate certainty evidence)
- Doing some physical activity is better than doing none.
- If older adults are not meeting the recommendations, doing some physical activity will bring benefits to health.
- Older adults should start by doing small amounts of physical activity, and gradually increase the frequency, intensity and duration over time.
- Older adults should be as physically active as their functional ability allows, and adjust their level of effort for physical activity relative to their level of fitness.
I would have put those excerpts above within quote blocks, like this paragraph is, but doing so removed all bullets. The Rich Text Editor we use leaves a lot to be desired.
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I'm in i have an amazfit that records my walking and exercise
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I'm in. I have a Garmin that record steps and exercise
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I just use my Intentional Fitness Minutes. You know, decide to exercise, check my watch for start and end times. Old school.
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@micaroo4 I have a garmin, but will still do what you are doing! Start, end times and go lol
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ALL: All of the information presented so far is helpful and eye-opening, but to avoid confusion…I wasn't ranking INTENSITY Minutes or heart-rate goal minutes, etc…THIS GROUP CHALLENGE is to compete against each other for ALL MINUTES OF ACTIVITY, SO IF YOU:
- jog
- walk
- skip
- run
- roller skate
- do laundry
- mop your floor
- clean your bathroom
- chase your cat
- walk your dog
- vaccuum your floor
- pick weeds
- or DO ANY PHYSICAL ACTIVITY OR EXERCISE OF ANY TYPE…it COUNTS…just keep track of each activity's minutes using whatever watch, ring, phone tracking you do, and report it daily.
Remember to report in daily and make it clear what was done during your day…I'm keeping a spreadsheet and I'll post it every other day for scoring.
If you're competing with us and want a prize, I will need an email address at the end of the week. If you just want to have fun and not be up for competition, then I need nothing but your daily post.
If you have questions, please ask. Let's have fun and not get too bogged down in the rules. I'm here if you need clarification.
Jessica
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@nancyinmiami I appreciate your support…
@frankwbrown You are the researcher I will be when I grow up…I love your analytical brain, my friend!! Thanks for the time you contributed with those statistics…I didn't even know that website had health recommendations for seniors…I'm gonna check that out. THANK YOU VERY MUCH for posting!
To all my Captains and MOD friends…thanks for your support…some weeks, I wonder if anyone cares we're here working on our routines!
Jessica
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nancyinmiami
Sunday, 6/151 hour tennis 🎾
1 hour Aqua aerobics 🏊♀️2 -
Sunday
44 minutes walking (3.5km, HR 87) 🚶♀️
59 minutes running (8.3km, HR 161) 🏃♀️
10 minutes stretch 🧘♀️
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Sunday
1st walk 32 minutes
2nd walk 20 minutes
cooking 30 minutes
cleaning 75 minutes (emptying trash 15 min; cleaning poo box 15 min; folding/hanging/putting away laundry 25 min; washing dishes 20 min)
strength exercises 20 minutes
Total = 177 minutes
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Not done yet, but I just finished a 25 mile bike ride to earn this badge:
It took me 3 hours. I stopped for a snack, forgetting to pause my activity. Then later, twice, I paused my activity for a water break but then forgot to un-pause it, so I lost out on another 2.9 miles.
So in fact, my ride was about 27.9 miles.4 -
I got on the treadmill for 30 minutes today. I also did house cleaning. According to my apple watch I have a total of 52 minutes.
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Sunday:
45 minute walk this morning. Was hoping to get another short walk in this evening, but the weather didn't cooperate ☔️
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Sunday:
185 minutes cycling
24 minutes walking3 -
Sunday
Walking: 140
Cycling: 47
Strength training: 30
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Monday
🏃♀️43 minutes Running (6km, HR 156)
🧘♀️ 10 minutes stretch
🚶♀️52 minutes walk (4.08 km)
Total: 105 minutes
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Monday
30 minutes strength training
203 minutes walking (25K steps)
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Monday:
Elliptical: 30 minutes
Strength: 30 minutes
Total: 60 minutes
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Monday, 6/16
Zumba 60 minutes
Aqua aerobics 37 minutes
Housework 30 minutes
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Here's what we have so far:
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Monday
1st walk 27 minutes
cooking/food prep 30 minutes
cleaning 45 minutes (emptying trash 10 min; cleaning poo box 15 min; washing dishes 20 min)
strength exercises 20 minutes
Total = 122 minutes
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Sunday:
120 minutes cleaning + 15 minutes walking
Monday:
60 minutes walking
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