As the new year begins, many people are setting resolutions to be more physically active in the year ahead. With the growing popularity of activity trackers, individuals have the opportunity to monitor their daily activity levels and measure their progress towards their fitness goals. However, with a wide range of options available, it can be challenging to determine which features are truly beneficial and worth the investment. In this article, we will explore the advantages of activity trackers and examine the necessity of advanced features.
One of the most significant predictors of physical activity is self-monitoring. While most individuals have a general idea of their activity levels, self-perception often differs from reality. Once people start consciously tracking their activity, they often realize that they are less active than they initially thought. This revelation acts as a motivation to increase their activity levels. While self-monitoring can be achieved without an activity tracker by manually recording activities, this method tends to be challenging to sustain over time and is less accurate compared to devices that track movements continuously.
Activity trackers allow individuals to track steps taken and “activity minutes,” aiding in determining whether they are meeting recommended physical activity guidelines. According to these guidelines, adults should aim for 150 minutes of moderate to vigorous physical activity per week. By monitoring these metrics, individuals can assess their progress towards their personal goals and observe their improvement over time. Without an activity tracker, accurately tracking these metrics would be a challenging task.
Research has indicated that popular brands of activity trackers generally provide reliable tracking for basic measures such as steps and activity minutes. This reliability enables individuals to trust the data displayed on their devices while monitoring their progress accurately. However, many activity trackers on the market offer additional features, which manufacturers promote as essential for monitoring health and fitness. Let’s take a closer look at some of these features.
Resting heart rate refers to an individual’s heart rate at rest, typically ranging from 60 to 100 beats per minute. As individuals become fitter, their resting heart rate gradually declines, indicating better cardiovascular health. Monitoring resting heart rate can be useful in assessing overall health, as a lower resting heart rate is associated with a reduced risk of mortality. While activity trackers are generally proficient in tracking resting heart rate, individuals can also measure it manually by monitoring their pulse and using a stopwatch.
When individuals engage in physical activity, activity trackers provide real-time monitoring of their heart rate. For professional athletes with specific training goals, maintaining their heart rate within certain “zones” during exercise is crucial for efficient fitness improvement. However, for individuals aiming to be more active and healthier without specific training objectives, the most important aspect is being physically active, regardless of heart rate during activity. Dedicated heart rate monitors with chest straps tend to be more accurate in measuring heart rate compared to wrist-worn activity trackers.
Maximal heart rate refers to the highest heart rate an individual can achieve during physical activity. However, maximal heart rate is not influenced by an individual’s exercise frequency or fitness level. Additionally, most activity trackers do not measure maximal heart rate accurately, making this metric less relevant for most users.
VO₂max is a measure of an individual’s maximum oxygen consumption during exercise and is an indicator of fitness level. Higher VO₂max values are correlated with a reduced risk of mortality. While athletes undergo laboratory tests to measure VO₂max accurately, activity trackers estimate VO₂max based on running speed and heart rate comparisons with others. These estimates are not highly accurate, as they rely on assumptions. However, consistent improvements in estimated VO₂max values over time can indicate an individual’s increasing fitness level.
Activity trackers offer significant benefits in monitoring physical activity levels and progress towards fitness goals. Basic activity trackers provide accurate tracking of steps and activity minutes, which are crucial metrics for increasing physical activity. While additional features such as tracking resting heart rate, heart rate during exercise, maximal heart rate, and estimated VO₂max may seem enticing, their necessity largely depends on an individual’s specific fitness goals. For individuals solely focused on being more active and improving overall health, basic activity trackers are sufficient. However, those with more specialized fitness objectives may find value in investing in advanced trackers. Ultimately, the choice of an activity tracker should align with an individual’s unique needs and preferences.
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