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How Do Sleep Trackers Work?

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How Do Sleep Trackers Work?

How Do Sleep Trackers Work?

There are many ways in which you can track your sleep, and this is gaining a lot of importance in recent years. You can even get wearable gadgets that will monitor your sleep and you can use the data to analyze how many hours you are sleeping on a daily basis.

This is especially helpful when you are having problems with sleeping regularly, and you should never neglect such issues. This can cause a lot of harm to your overall health condition in the long run and you must immediately consult your doctor to get a suitable remedy for the problem.

In the first place, you have to be sure about the quality of sleep you get on a daily basis to be able to arrive at any solution. When you do not get proper sleep, your body will feel tired and you will not be able to do your work efficiently during the day time.

This can be due to many reasons, and your doctor will be the best person to analyze your situation and suggest the best remedy suited for your medical condition. In this regard, you can use the sleep tracker that can be worn on your body and get some reliable information about your sleeping habits.

Amazing features of sleep trackers

  • You can wear sleep trackers on your body
  • They monitor your body movements closely to track your sleep
  • The data is synced with the software to get a detailed report about your sleep
  • Use them in the right position to get accurate results

Wearable sleep trackers

The biggest advantage of choosing wearable gadgets to track your sleep is that you will be freed from a lot of issues and you can comfortably sleep without any hassles. Even though there are many advanced methods used by sleep specialists to determine the quality and phase of sleep in a lab, they cause a lot of inconvenience to the wearer and they will not be able to sleep peacefully with all the equipment around them.

In this regard, the best option is to choose a wearable gadget that will give reliable information about the movement of the body during sleep. It will be able to track even simple movements and you can set the sensitivity as per your requirement.

In this way, you will get to know for what duration your body was still without any movement – this is counted as the sleep period. It is possible to connect the device to your computer and analyze the data through the software.

These wearable gadgets look similar to a wristwatch and you can easily wear them for the whole day without any hassles. They are also very light in weight and you will not feel uncomfortable, even when you wear them for long hours.

Some people also use them during the day time to determine sleepiness during working hours, and this will help them to correct their sleeping habits.

Track your body movement

It is possible to track the movement of the body using the sleep tracker. They will be able to determine even small movements of your body, and this is classified as an active period and recorded in the device.

On the other hand, when you turn the device to sleep mode, you will be able to get the data for the period when your body was completely still without any movement. This period is classified as a sleeping period, and you can sync the data with the computer and analyze it with the help of the software.

In this way, these wearable gadgets are a huge boon to sports enthusiasts and common people who want to track their sleeping habits. When you are able to notice any abnormal activities, you should immediately consult your health care professional and seek proper medical care for your condition.

This tracker will also help you to monitor the movement of your body during the active phase. This will help you in many ways to determine your overall physical activity throughout the day.

Analyze the data with software

Once you have completed all the other steps you will have to read the data. which is possible by hooking the device to your computer. The gadgets come with this option and you can seamlessly connect them to your computer and analyze the data.

For this purpose, you will need to use the software that is compatible with the device, and this will help you to read the data in the best possible manner. Remember that the software you use to analyze the data will play a major role in the accuracy of the readings and you should always prefer the ones that are having good reviews from professionals in the industry.

In this manner, you can rest assured that you are getting the correct information about your sleeping time and this will help you to choose further remedial measures in the event of any irregularities in your habits.

How to get the best readings?

Remember that these devices work by way of watching your body movement and any small movement will contribute to inaccurate readings. In this regard, you will have to wear the gadget properly as prescribed by the makers to get accurate results.

While some people prefer to wear them on the wrists, it can sometimes lead to incorrect results as you may place your hand on the stomach, which will move along with your breathing. If the device is sensitive enough to record this as active movement, it will record it as the active phase and you will be getting incorrect information about your sleeping pattern in this manner.

For this reason, some people prefer to wear them on the ankles, which will usually not have much movement during sleep. In this way, you will be able to get the best out of the device.

You can also get in touch with sleep specialists to analyze the data, and it is also a good idea to go through the readings for a few days on a regular basis to get consistent results.

Top 10 Benefits of Fitness Walking

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Fitness Walking Cloud

Of all the different forms of exercise, that’s available for fitness, one of the most underrated is Fitness Walking.

Before we discuss the benefits of fitness walking, let’s understand what it is.

When we walk normally we often call it a stroll.

During a stroll, we are usually not conscious of the body’s movements. Our breathing rate is only slightly higher than when at rest. The muscles in our body are being used but not exercised.

Fitness walking, on the other hand, is done consciously. We still walk as before but focus on technique and pace.

It is also popularly known as power walking.Fitness Walking Man

30-minute walk a day can reduce your risk of coronary heart disease, osteoporosis, breast and colon cancer, and Type-2 diabetes.

American Heart Association

You maintain good walking posture, step up the pace and engage your core. As you progress, you will be able to pace yourself so that your breathing rate is increased yet you are not out of breath.

What Fitness Walking is not

  • It is not about walking too fast or over-striding. This makes you short of breath and tire quickly.
  • It is not about moving your arms too fast or vigorously. There are no additional benefits in doing this.
  • Do not look down all the time during the walk. This leads to poor form and technique.
  • Do not tense your upper body. This strains the back and also results in poor form and technique.
  • It is not advisable to carry hand weights or place weights on your ankles.
  • Do not get too distracted when walking. If you do, simply release the distraction and come back to the present moment. To maximise results, pace yourself and stay focused on engaging your core.

Do What Works for You

As fitness walking is an aerobic activity, you will ideally need proper walking shoes and be suitably clothed.

At times I find the above advice hard to follow. As a consultant, I am travelling often and don’t always have my walking gear handy. I often step out of the office during lunch for a brisk 20-minute walk if the weather is nice. 🙂

Fitness Walk Woman

How far would you walk for fitness in a day? It’s really up to you. Personally, I try to keep to the recommended 10,000 steps a day (which is roughly 5 miles).

An activity tracker like [easyazon_link identifier=”B00RY1Z9NQ” locale=”US” nw=”y” nf=”y” tag=”latestfitne04-20″ cart=”n” cloak=”n” localize=”y” popups=”y”]Garmin Vivofit 2[/easyazon_link] is the perfect fitness companion that will keep you motivated.

Regular walking has been shown to reduce the risk of chronic illnesses, such as heart disease, type 2 diabetes, asthma, stroke and some cancers.

NHS, UK

Benefits of Fitness Walking – My Top 10

There are many so benefits to fitness walking, I could go on forever :).

My top 10 are listed below.

                      10 Benefits of Fitness Walking
Benefit 1:

Fitness walking is a moderately aerobic activity and improves cardiovascular fitness.

Studies have shown fitness walking to greatly reduce the risk of the major NCDs (non-communicable disease), including type 2 diabetes, cardiovascular disease (heart disease and stroke) and musculoskeletal conditions such as back pain.

Benefit 2:

Fitness walking burns nearly the same amount of calories as jogging yet it is easier on the body.

According to studies conducted by researchers from California State University, ” Walking and running are both acceptable activities that increase EE (Energy Expenditure) above rest and can be performed without the expense of a health club membership and meet adequate kilojoule expenditure according to American College of Sports Medicine guidelines.”

Benefit 3:

Tones and strengthens the muscles in your body and gets you fit.

When proper form and technique are maintained during fitness walking, the body is exercised optimally. As you get stronger, you may need to consider a strength training program to compliment your fitness walking.

Benefit 4:

Helps in reducing cravings and other addictions like smoking and naturally, promotes the desire for healthy eating.

I always go for my fitness walk before I eat. Not only do I get the exercise out of the way, I also end up eating a smaller portion. And I also find myself going for the healthier foods. Win-Win-Win!

Benefit 5:

You will notice an improvement in the quality of sleep at night.

It is important to note here that you try and finish your fitness walk at least 3 hours prior to bedtime. Or even better, get it out of the way earlier in the day. This is because any form of exercise causes the release of hormones that make one alert.

Benefit 6:

You will experience improved energy levels during the day.

This is probably why the best time in the day for your fitness walking is first thing in the morning. A moderately aerobic activity coupled with the release of ‘feel good’ hormones in the body will set you up for holistic success in mind, body and spirit!

Benefit 7:

Your mental well-being will improve. Things that caused anxiety earlier will no longer have the same hold on you. You will experience less stress overall.

It’s those awesome ‘feel good’ hormones again! They are the primary reason for feeling ‘euphoric’ after your fitness walk. Read about them here.

Benefit 8:

Many aches and pains resulting from a sedentary lifestyle fade away.

The muscles in the body are being flexed during fitness walking and aches and pains due to inactivity are reduced as a result.

Benefit 9:

Improves the body’s overall metabolism and also helps in detoxing the body.

Detoxification is an essential bodily function which is greatly supported by regular exercise. Ridding the body of excess waste leads to a stronger immune system, weight loss, and many other health benefits.

Benefit 10:

Last but not least, you can do this with a friend. It’s fun, make it social.

It’s fun to buddy up with others and do it together. Not only do you get to exercise, you get to strengthen bonds with colleagues and friends.

Are you a fitness walker? Please share your experience in the comments section below. I would love to hear from you and read your experience.

Note: If this is your first time to the site, see what we are about here.

HIIT vs Steady State Cardio for Fat Loss – What is the Best Approach?

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A New Choice in the Fitness Menu

Is fast, furious, and breathless (HIIT), the new mantra for fat loss and fitness? Or is light cardio exercise over long duration (LISS) the winner?

In this article, we look specifically at HIIT vs Steady State Cardio for fat Loss and fitness and bring you up to speed on the best approach.

Before we proceed, lets look at what HIIT and LISS are, and make sure everybody’s on the same page. 

HIIT and LISS – Simplified

HIIT – High-Intensity Interval Training 

Any exercise routine where one alternates between a 20 – 30 second, all-out, intense workout followed by a brief recovery period.

Using a stationary bike, in a routine similar to the above is a great way to start HIIT.

LISS – Low Intensity Steady State Cardio 

Any form of exercise done at low to moderate cardio intensity over a long period (typically over 45 minutes).

Going out for an hour long jog is a perfect example of LISS.

HIIT vs LISS – Infographic

It is important to acknowledge when comparing HIIT vs LISS, that both have their place in the fitness world.

That being said, LFG takes a look at the striking differences between them and makes a recommendation that will probably surprise you.

latestfitnessgadgets-hitt-vs-liss2

And the Trouble with HIIT is…

As with everything else, HIIT has its downside and its important to be aware of it.

HIIT brings with it the risk of over training and consequently injuries.

Like lifting weights in the gym, sufficient rest and recovery time must be part of every HIIT plan. Start with a single session of HIIT per week. As your fitness improves, do two sessions per week.

Two HIIT sessions per week is probably the sweet spot for most of us. 

HIIT is for Everyone

The success of HIIT for fat loss and fitness is fully backed by science and research.

You can start on a HIIT program of your choice even if your fitness levels are presently low or average.

Studies conducted confirm that a 12 week HIIT program significantly improves cardio vascular fitness and reduces visceral fat without radical changes to the diet.

If you have a question or are experienced in HIIT, please leave a comment below.

I would love to hear from you.

 


6 Best Exercises To Strengthen Core (That You’ll Love!)

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latestfitnessgadgets-olympics-rio2016-logoOlympics 2016 in Rio – the sheer excitement of watching 11,000 superbly fit athletes from all over the world compete against each other in the Olympic spirit, is almost palpable. 

Watching them perform, it occurred to me that irrespective of the sport they specialised in, the one thing they all had in common was a strong core. Without it, they wouldn’t have gotten to the top of their game.

Have you ever thought about that? Have you ever wondered, as I have in the past, what some of the best exercises to strengthen the core are?

There is a lot of confusion and misinformation on this subject leading to frustration and disappointment for many.

This doesn’t have to be the case.  

In this article, I want to get behind the core musculature and share with you 6 of the best-known exercises which are designed to isolate and strengthen the core.

What Strengthening the Core is Not

Before we go into the exercises, let’s be clear that strengthening your core is not about achieving shredded abs.

The way to achieve shredded abs is through a planned diet.

The focus here is to increase the core strength which will improve overall health, fitness, and ultimately your zest for life.

What is Core

latestfitnessgadgets-core-musclesLet’s understand the term “Core Strength” in more detail.

To do that let’s identify the muscles that make up the core.

The main muscle groups that form the core are:

1. Internal and External Obliques

These control the trunk rotation (twist to the left and right) and lateral flexing of the torso.

2. Transverse Abdominis

Compression of the abdomen is controlled by this muscle. When you draw your belly button into your spine, you are engaging the Transverse Abdominis. This is the deepest core muscle and its main function is to protect, strengthen and stabilise the spine.

3. Rectus Abdominis

More commonly known as the six-pack, this is the muscle we usually train when we want to develop our abs. Its main function is trunk flexion (forward bend or curl up action) AND… to make you look good!

Benefits of a Strong Core

The core musculature work together and a strong core provides many long-term health and fitness benefits. 

Some of the main benefits are:

Protection and Injury Prevention

  • The core contains and provides a protective layer for your internal organs and the spine. The stronger the core, the better protection it provides reducing the chances for injury.
  • It supports the body from extreme movements like unwanted twists and bending. This protects the pelvis during movement and protects the body from extreme movements.
  • A strong core will go a long way in reducing the occurrence of back pain and injuries. When lifting a heavy object, for example, a strong core will take the pressure of the spine and provide support to the upper body.

Balance and Flexibility

  • A strong core ensures support between the upper and lower halves of the body. It allows us to twist, turn, bend, stand, walk and run without injury and losing balance.

Health and Fitnesslatestfitnessgadgets-benefits-of-core

  • Core strength promotes deeper and fuller breathing. This is directly responsible for many long-term health and fitness benefits. 
  • Core strength allows you to do your everyday tasks like walking, standing, bending, turning, etc.  In fact, you engage your core for just about any body movement you can think of. The stronger the core, the easier it is to go about your everyday activities. Aches and pains are minimal.

Physical Appearance

  • Core strength plays a central role in body posture. A strong core will allow you to stand tall. Body posture is an important indicator of confidence and physical health.

Mental and Emotional Well-Being

  • The physical benefits of core strength influence our mental and emotional state. It helps balance the mind, body, and spirit.

6 of the Best Exercises to Strengthen Core

The main function of the core is to resist trunk extension (bend backward), flexion (bend forward), and rotation (twist to the left and right). 

So the best exercises to strengthen core will be based on anti-extension, anti-flexion, and anti-rotation of the trunk.

Please remember at all times that if you feel pain while doing any of the recommended exercises below, please STOP immediately to prevent injury.

1. The Deadbug

It may look easy to do but don’t let appearances deceive you. The Deadbug is one of the best anti-extension exercises that strengthen the core.

An anti-extension exercise prevents the lower back from overarching.

The important points to note for this exercise are:

  • The lower back is flat on the ground. Press it hard into the floor. There should be no arching of the lower back.
  • Throughout the exercise pull your belly button towards your spine to engage the Transverse Abdominis – the deepest core muscle.
  • Breath deep but do not hyperventilate.

Watch fitness professional, Kristy Lee Wilson demonstrating The Dead Bug below.

2. Body Saw Plank

Before you attempt the Body Saw Plank, I strongly recommend that you are able to perform a basic plank for at least a minute with ease and maintain good form.

The Body Saw is another superb anti-extension exercise.

The important point to note for this exercise is that the spine is kept neutral and glutes engaged throughout the exercise.

You are working against gravity and there is the tendency to arch your back and let your stomach drop. Do the best you can to avoid this.

Great demo of Body Saw by Baltimore personal trainer, Nick Tumminello  below.

3. Kettlebell Suitcase Carry

This is an anti-lateral trunk flexion exercise designed to engage the obliques and one side of rectus abdominis.

Lateral trunk flexion refers to the bending of the trunk from side to side. Anti-lateral flexion exercises engage the muscles that prevent bending of the trunk.

The objective is to remain upright throughout the exercise with no lateral trunk flexion (bending) at all.

See a demo of the Kettlebell Suitcase Carry from Personal Trainer Brian Tabor below.

4. Off Bench Oblique Hold

This is another strong anti-lateral trunk flexion exercise for the obliques and the side of rectus abdominis.

The objective again is to keep the back straight throughout the exercise with no bending at all. 

See a demo video by Sgt K Fitness below

5. Pallof Press

This is an excellent anti-rotational exercise where the core works against the rotation. This exercise engages the obliques and the rectus abdominis muscles.

Choose optimum weights for this exercise. The weight should allow you to perform the exercise slowly while maintaining a straight back.

Yuri Elkaim demonstrates the Pallof press beautifully in the video below.

6. Landmine Anti-Rotation

Another fantastic anti-rotation exercise for the obliques and the rectus abdominis muscles.

The aim is to keep the torso straight while engaging the core to resist the rotatory movement of the Landmine exercise.

As with all the other exercises, the correct technique and maintaining good form are very important. So choose optimum weights for this exercise.

See a demo of Landmine Anti-Rotation by WillPrepare Fitness below.

Core Training Plan

Its best to include core training after your regular workout sessions.

An example core training plan is shown below.

Session 1

Exercise Set Reps
1. Deadbug 3 10/side
2. Body Saws 3 10
3. Suitcase Carry 3 20 yards/side

Session 2

Exercise Set Reps
1. Pallof Press 3 10/side
2. Landmines 3 10/side
3. Oblique Holds 3 25 sec/side

Conclusion

You don’t have to be an Olympic athlete to have a strong core. It is something that everyone must strive for.

The article listed many health and fitness benefits that result from a strong core.

We looked at the core musculature in some detail and identified the individual muscles that make up the core. This knowledge lets us focus on the muscles to strengthen.

One of the main functions of the core is to resist extension, flexion, and rotation of the trunk. It makes sense therefore to consider exercises for the core that are anti-extension, anti-flexion, and anti-rotation.

We considered 6 best exercises to strengthen core that specifically targetted the core muscles and discussed them in detail along with video demonstrations.

There you have it. You now have, in your repertoire, the knowledge of “How to strengthen your core”.

All that remains is for you to take action.

Go on, make the investment in time and effort. You deserve it.

Top Fitness Trends in 2016

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Wearable Technology

As we surge ahead and find ourselves in the second half of the year (what, already!?!), I was curious to know what the top fitness trends in 2016 were.

Wearable Technology – At the Top

It comes as no surprise that wearable technology for fitness is right at the top with an estimated market size approaching 6 billion USD this year.  The market is changing dramatically with innovations disrupting established markets and opening up new ones.

I was pleasantly surprised to see my favorite fitness exercises – HIIT and YOGA ranking in the top 10 list.

Earlier this year, the American College of Sports Medicine (http://ascm.org) forecasted the top fitness trend for 2016

The Infographic below lists the top 10 fitness trends in 2016. 

Has your favourite made the list? Check it out.

Top 10 Fitness Trends in 2016 – Infographic

latestfitnessgadgets-top-fitness-trends1
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