1 00:00:00,000 --> 00:00:02,280 Well, thanks for joining us today. 2 00:00:02,280 --> 00:00:04,420 We're gonna take a look today about some fitness apps 3 00:00:04,420 --> 00:00:06,000 and some heart rate monitors. 4 00:00:06,000 --> 00:00:08,400 We're not going to talk about specific ones. 5 00:00:08,400 --> 00:00:10,480 We're gonna talk more about generalities 6 00:00:10,480 --> 00:00:12,920 as relates to some of the fitness apps that are out there 7 00:00:12,920 --> 00:00:14,860 and some of the heart rate monitors 8 00:00:14,860 --> 00:00:16,400 as we don't want to advertise 9 00:00:16,400 --> 00:00:18,640 for any specific company or brand 10 00:00:18,640 --> 00:00:19,980 unless one of those companies or brands 11 00:00:19,980 --> 00:00:22,200 wish to provide some sponsorship. 12 00:00:22,200 --> 00:00:23,440 Which point in time, we'll take a look 13 00:00:23,440 --> 00:00:26,440 at what the science for that specific company has to say 14 00:00:26,440 --> 00:00:28,080 as we want to make sure that we are giving 15 00:00:28,080 --> 00:00:32,560 as accurate and as beneficial information as possible. 16 00:00:32,560 --> 00:00:34,480 So we were talking the other day with some students 17 00:00:34,480 --> 00:00:38,880 and some other people about cardio responses to exercise. 18 00:00:38,880 --> 00:00:41,920 And a couple of students brought up a question that they had 19 00:00:41,920 --> 00:00:43,640 because they were having a conversation 20 00:00:43,640 --> 00:00:44,740 coming out of the workout. 21 00:00:44,740 --> 00:00:46,600 And they were wondering about the accuracy 22 00:00:46,600 --> 00:00:48,000 of the heart rate monitors 23 00:00:48,000 --> 00:00:50,220 and if the fitness apps are worth using. 24 00:00:50,220 --> 00:00:51,620 Whether they should only be using them 25 00:00:51,620 --> 00:00:53,360 when they're running or doing cardio 26 00:00:53,360 --> 00:00:55,840 or whether they should be wearing them 27 00:00:55,840 --> 00:00:59,460 when they're lifting weights and doing other forms of exercise. 28 00:01:00,920 --> 00:01:01,840 And so let's take a look at this 29 00:01:01,840 --> 00:01:03,440 in terms of the science that's out there 30 00:01:03,440 --> 00:01:05,320 as to which might be best 31 00:01:05,320 --> 00:01:07,840 because there's a lot of fitness apps out there. 32 00:01:07,840 --> 00:01:09,940 There's a lot of heart rate monitors out there. 33 00:01:09,940 --> 00:01:11,040 And so we have to sit back 34 00:01:11,040 --> 00:01:13,280 and we have to take a look at what does the science tell us 35 00:01:13,280 --> 00:01:14,600 because there's a lot out there 36 00:01:14,600 --> 00:01:16,600 and we need to understand a few things. 37 00:01:16,600 --> 00:01:19,160 The following presentation contains information 38 00:01:19,160 --> 00:01:21,800 that might contradict what you have previously heard 39 00:01:21,800 --> 00:01:25,500 or believed to be true about how the human body works 40 00:01:25,500 --> 00:01:27,800 and contains material that is not suitable 41 00:01:27,800 --> 00:01:30,360 for close-minded individuals. 42 00:01:30,360 --> 00:01:31,200 Enjoy. 43 00:01:32,200 --> 00:01:34,500 So let's start by looking at what's meant 44 00:01:34,500 --> 00:01:36,720 in terms of the fitness trackers 45 00:01:36,720 --> 00:01:40,460 and what they are intending to look at 46 00:01:40,460 --> 00:01:43,160 and what they are intending to measure. 47 00:01:43,160 --> 00:01:45,120 So what are the fitness trackers? 48 00:01:45,120 --> 00:01:48,240 They're either gonna measure cardiometabolic responses 49 00:01:48,240 --> 00:01:50,160 or they're gonna measure the distance 50 00:01:50,160 --> 00:01:52,480 that are being traveled by the individual 51 00:01:52,480 --> 00:01:55,840 or we have some applications for some of the smartphones 52 00:01:55,840 --> 00:01:59,800 that are out there that are going to go about measuring 53 00:01:59,800 --> 00:02:02,000 and recording our workout progress 54 00:02:02,000 --> 00:02:06,200 as a means to provide mechanisms for determining 55 00:02:06,200 --> 00:02:10,200 our overall amount of physical activity that's taking place. 56 00:02:10,200 --> 00:02:12,480 And so the tracker effects are gonna take a look 57 00:02:12,480 --> 00:02:15,240 at the physiology of what's going on 58 00:02:15,240 --> 00:02:17,160 in which we can take a look at 59 00:02:17,160 --> 00:02:20,520 and what a lot of them are attempting to do is provide, 60 00:02:20,520 --> 00:02:25,520 at least for the heart monitors, a measuring ability, 61 00:02:27,120 --> 00:02:30,400 ability to measure physiological responses 62 00:02:30,400 --> 00:02:32,520 that are similar to the ECG readouts 63 00:02:32,520 --> 00:02:35,440 that we get within metabolic carts. 64 00:02:35,440 --> 00:02:39,320 What we would use in the laboratory setup 65 00:02:39,320 --> 00:02:41,520 where we would put electrodes on somebody's chest 66 00:02:41,520 --> 00:02:44,600 and put a gas mask on somebody's, over somebody's mouth 67 00:02:44,600 --> 00:02:48,160 to measure gas exchange within the exercise 68 00:02:48,160 --> 00:02:49,360 where the electrodes on the chest 69 00:02:49,360 --> 00:02:50,520 would give us the electrical activity 70 00:02:50,520 --> 00:02:51,740 coming out from the heart. 71 00:02:51,740 --> 00:02:53,100 And what we're attempting to do 72 00:02:53,100 --> 00:02:58,000 when we're attempting to look at all of these features, 73 00:02:58,000 --> 00:03:02,520 all these phenomenons within the various aspects 74 00:03:02,520 --> 00:03:06,680 of the fitness trackers, at least for the heart monitors, 75 00:03:06,680 --> 00:03:10,400 is we're looking at what is going on physiologically 76 00:03:10,400 --> 00:03:12,380 within the heart. 77 00:03:12,380 --> 00:03:15,960 So we'll start by taking a look at the heart rate monitors 78 00:03:15,960 --> 00:03:17,080 in terms of what they're gonna measure 79 00:03:17,080 --> 00:03:19,680 and we'll have some longer comments coming up here. 80 00:03:20,680 --> 00:03:22,920 The heart monitors are meant to track 81 00:03:22,920 --> 00:03:24,800 cardiometabolic effects 82 00:03:24,800 --> 00:03:27,120 and they're gonna track cardiometabolic effects 83 00:03:27,120 --> 00:03:30,480 by looking at the physiology of what's taking place 84 00:03:30,480 --> 00:03:34,080 within the heart based off of the effects 85 00:03:34,080 --> 00:03:36,600 of exercise on the heart. 86 00:03:36,600 --> 00:03:38,640 And when we look at the effects of exercise on the heart, 87 00:03:38,640 --> 00:03:41,440 we're really looking at is looking at how does 88 00:03:41,440 --> 00:03:44,060 the contraction of the heart change 89 00:03:44,060 --> 00:03:47,420 based off of physical exertion taking place? 90 00:03:47,420 --> 00:03:49,160 And what the trackers are gonna do 91 00:03:49,160 --> 00:03:51,120 is they're gonna actually be measuring 92 00:03:51,120 --> 00:03:53,840 the electrical output, the ECG readouts. 93 00:03:53,840 --> 00:03:55,560 The same type of readouts that we'd see 94 00:03:55,560 --> 00:03:58,840 from the electrodes placed in somebody's heart, 95 00:03:58,840 --> 00:04:01,880 somebody's chest in the hospital 96 00:04:01,880 --> 00:04:03,720 to measure activity of the heart. 97 00:04:03,720 --> 00:04:07,500 In terms of the exercise physiology part of the fitness, 98 00:04:07,500 --> 00:04:10,440 what it's doing is it's gonna be doing the equivalency 99 00:04:10,440 --> 00:04:13,360 of a metabolic heart analysis 100 00:04:13,360 --> 00:04:16,040 for the heart rate response, 101 00:04:16,040 --> 00:04:18,760 where we'd put electrodes on the person's chest 102 00:04:18,760 --> 00:04:21,160 to measure electrical activity coming to the heart 103 00:04:21,160 --> 00:04:24,600 and put a gas mask on the person 104 00:04:24,600 --> 00:04:27,360 to measure the exchange of gases 105 00:04:27,360 --> 00:04:29,160 between the body and the environment, 106 00:04:30,120 --> 00:04:32,700 where we're able to determine what the metabolic activity 107 00:04:32,700 --> 00:04:34,780 for that person happens to be. 108 00:04:34,780 --> 00:04:37,280 The other way that we can look at these heart rate monitors 109 00:04:37,280 --> 00:04:40,880 is based off of measuring blood flow rate 110 00:04:40,880 --> 00:04:44,040 based off of using a peripheral monitor. 111 00:04:44,040 --> 00:04:45,440 And the peripheral monitors are usually found 112 00:04:45,440 --> 00:04:47,480 in the watches that we have. 113 00:04:47,480 --> 00:04:48,880 And so we basically have two ways 114 00:04:48,880 --> 00:04:50,540 of looking at heart rate responses. 115 00:04:50,540 --> 00:04:53,440 We can either look at it based off of straps 116 00:04:53,440 --> 00:04:54,760 going across the person's chest 117 00:04:54,760 --> 00:04:57,860 that would act as the electrodes for the ECG, 118 00:04:58,760 --> 00:05:01,920 or we can have monitors in the periphery 119 00:05:01,920 --> 00:05:03,960 usually around the wrist, 120 00:05:03,960 --> 00:05:08,660 or possibly looking at monitors on the person's finger. 121 00:05:08,660 --> 00:05:11,420 The wrist and the finger measurements 122 00:05:11,420 --> 00:05:14,300 are going to basically be measuring blood flow 123 00:05:14,300 --> 00:05:17,660 through the arteries in the area 124 00:05:19,060 --> 00:05:24,060 by using a photovoltaic, a camera and light measurement, 125 00:05:24,060 --> 00:05:29,060 looking at the ability to receive 126 00:05:28,780 --> 00:05:30,700 the light transmission being sent through 127 00:05:30,700 --> 00:05:33,740 in an attempt to measure flow rate of blood 128 00:05:33,740 --> 00:05:36,180 going through the arteries, 129 00:05:36,180 --> 00:05:38,020 and by measuring the flow rate of blood 130 00:05:38,020 --> 00:05:41,540 we're measuring the flow rate able to determine pulse rate. 131 00:05:41,540 --> 00:05:44,140 The other thing that some of these peripheral monitors 132 00:05:44,140 --> 00:05:48,180 will also measure is the amount of gases in the blood, 133 00:05:48,180 --> 00:05:50,840 sometimes we'll test the pulse oximeter. 134 00:05:50,840 --> 00:05:52,260 And the pulse oximeter is gonna measure 135 00:05:52,260 --> 00:05:56,140 the percent of oxygen that we find within the blood 136 00:05:56,140 --> 00:05:57,140 at any point in time. 137 00:05:58,180 --> 00:06:00,900 I'll have a couple of comments on these 138 00:06:00,900 --> 00:06:02,820 as we get into the longer discussion 139 00:06:02,820 --> 00:06:04,680 of the technologies out there. 140 00:06:04,680 --> 00:06:06,900 And so we either have the pulse oximeters 141 00:06:06,900 --> 00:06:08,900 in the peripheral measures, or we have, like I said, 142 00:06:08,900 --> 00:06:11,920 the chest straps that we'll place around the person's chest 143 00:06:11,920 --> 00:06:13,820 that will give us the ECG readouts, 144 00:06:13,820 --> 00:06:16,420 the electrical activity readouts coming from the heart. 145 00:06:19,280 --> 00:06:20,240 Now, both of these are good 146 00:06:20,240 --> 00:06:21,620 because they're gonna provide feedback, 147 00:06:21,620 --> 00:06:22,900 but how good are they? 148 00:06:22,900 --> 00:06:25,060 And that's one of the things we have to look at here, 149 00:06:25,060 --> 00:06:27,300 and we'll take a little longer expose 150 00:06:27,300 --> 00:06:28,240 on that here in a second. 151 00:06:28,240 --> 00:06:31,020 If we look at what the data shows us, 152 00:06:31,020 --> 00:06:33,540 we look at what the research shows us 153 00:06:33,540 --> 00:06:37,500 from one of the current studies out there. 154 00:06:37,500 --> 00:06:39,900 The most recent one that I've been able to find 155 00:06:39,900 --> 00:06:43,220 is from the early 2020s. 156 00:06:43,220 --> 00:06:47,540 It shows a correlation that is the likelihood 157 00:06:47,540 --> 00:06:50,280 of having a correct response 158 00:06:50,280 --> 00:06:52,460 between what the heart rate monitor is giving us 159 00:06:52,460 --> 00:06:56,200 and what we get from our ECG. 160 00:06:56,200 --> 00:06:59,700 And we're looking at for the very good ones 161 00:06:59,700 --> 00:07:03,700 in the high 90s and for the less than good ones 162 00:07:03,700 --> 00:07:06,220 in the high 80s in terms of percentages. 163 00:07:06,220 --> 00:07:07,620 And that's pretty good. 164 00:07:07,620 --> 00:07:09,260 But the problem is that with a lot of these, 165 00:07:09,260 --> 00:07:12,280 we get a pretty big sway. 166 00:07:12,280 --> 00:07:17,280 We get a pretty big deviation in heart rate measurements 167 00:07:17,780 --> 00:07:21,380 that we would see in terms of plus minus differences 168 00:07:21,380 --> 00:07:23,860 between what we get from the ECG 169 00:07:23,860 --> 00:07:25,760 and what we get from the heart rate monitor itself. 170 00:07:25,760 --> 00:07:28,500 And so if we're using it strictly for feedback mechanisms, 171 00:07:28,500 --> 00:07:30,500 that's pretty good. 172 00:07:30,500 --> 00:07:33,380 But if we're using it to do tracking 173 00:07:33,380 --> 00:07:35,700 and looking at how we're improving, 174 00:07:35,700 --> 00:07:37,420 that's not necessarily the best thing. 175 00:07:37,420 --> 00:07:40,140 And part of that has to deal with what happens physiologically 176 00:07:40,140 --> 00:07:41,860 to our cardiovascular system 177 00:07:41,860 --> 00:07:44,600 as we do more conditioning, more training. 178 00:07:44,600 --> 00:07:48,540 Part of it has to deal with how well the apparatus 179 00:07:48,540 --> 00:07:51,780 are working at in terms of picking up 180 00:07:51,780 --> 00:07:55,180 the physiological signals of response to exercise 181 00:07:55,180 --> 00:07:58,040 that we see within the monitors themselves. 182 00:07:58,040 --> 00:08:00,580 What we can stipulate from all of the studies 183 00:08:00,580 --> 00:08:04,420 that we've seen, once again, going from the late 2020s, 184 00:08:04,420 --> 00:08:07,300 it's the most recent study that I have come across 185 00:08:07,300 --> 00:08:10,460 as it relates to specifically the heart rate monitors, 186 00:08:10,460 --> 00:08:13,360 is that the chest strap versions of the heart rate monitors 187 00:08:13,360 --> 00:08:16,980 are better than the watch only monitors. 188 00:08:16,980 --> 00:08:19,540 And we'll talk a little about why that is here in a bit 189 00:08:19,540 --> 00:08:21,780 when we get to a little bit longer discussion 190 00:08:21,780 --> 00:08:24,540 on the use of trackers and the use of devices. 191 00:08:24,540 --> 00:08:28,080 And so those are the fitness trackers that are there. 192 00:08:28,080 --> 00:08:30,940 But we also have a whole host of other trackers 193 00:08:30,940 --> 00:08:35,780 that can come about that typically are smart device, 194 00:08:35,780 --> 00:08:38,700 smartphone, sometimes smartwatch, 195 00:08:38,700 --> 00:08:41,220 applications that are gonna track activity. 196 00:08:41,220 --> 00:08:42,460 And they're not gonna track activity 197 00:08:42,460 --> 00:08:44,420 based off of heart response, 198 00:08:44,420 --> 00:08:48,140 but off of GPS motion, GPS movement. 199 00:08:48,140 --> 00:08:51,460 So it's gonna track your movement that you have 200 00:08:51,460 --> 00:08:53,460 for the smartphones. 201 00:08:53,460 --> 00:08:56,300 They also sometimes will have a pedometer 202 00:08:56,300 --> 00:08:58,720 within the application, 203 00:08:58,720 --> 00:09:01,080 within the health applications usually. 204 00:09:01,080 --> 00:09:02,460 And what the pedometer is gonna do 205 00:09:02,460 --> 00:09:05,580 is it's gonna measure steps and it's gonna take those steps 206 00:09:05,580 --> 00:09:08,860 and attempt to equate it to distance traveled 207 00:09:08,860 --> 00:09:11,540 based off of standardization of step length 208 00:09:11,540 --> 00:09:14,100 relative to your entered body height 209 00:09:14,100 --> 00:09:16,780 if you happen to have measured all of those aspects 210 00:09:16,780 --> 00:09:19,700 of your fitness within the application. 211 00:09:19,700 --> 00:09:22,280 Now there's also some other applications out there 212 00:09:22,280 --> 00:09:25,060 that are not necessarily meant to track 213 00:09:25,060 --> 00:09:29,560 your physiological responses or track your movements, 214 00:09:30,540 --> 00:09:33,660 but are set up in such a way by various programmers 215 00:09:33,660 --> 00:09:37,220 and various applications that are meant to be 216 00:09:37,220 --> 00:09:40,500 more of a gym program, a workout program, 217 00:09:40,500 --> 00:09:44,860 a workout regimen tracker, as opposed to a fitness tracker. 218 00:09:44,860 --> 00:09:48,300 And there are a whole host of those types of applications, 219 00:09:48,300 --> 00:09:50,180 a whole host of those types of programs out there. 220 00:09:50,180 --> 00:09:54,540 What all of the application trackers do 221 00:09:54,540 --> 00:09:58,620 is it increases some of the social networking 222 00:09:58,620 --> 00:10:01,740 that we get within the gym culture 223 00:10:01,740 --> 00:10:03,540 that increases accountability. 224 00:10:03,540 --> 00:10:06,540 And the increase in accountability is good 225 00:10:06,540 --> 00:10:10,180 because it's gonna hold me responsible for my actions. 226 00:10:11,020 --> 00:10:13,340 And by holding me responsible for my actions, 227 00:10:13,340 --> 00:10:17,060 it's going to make sure that I am going to follow through 228 00:10:17,060 --> 00:10:19,300 with what I'm supposed to follow through. 229 00:10:19,300 --> 00:10:22,260 And once again, there's a whole host of those various types 230 00:10:22,260 --> 00:10:24,900 of gym program trackers that are out there. 231 00:10:24,900 --> 00:10:26,620 And once again, I'm not going to sit here 232 00:10:26,620 --> 00:10:30,460 and state one is better than the other, 233 00:10:30,460 --> 00:10:32,300 but what we wanna make sure that we're doing 234 00:10:32,300 --> 00:10:35,960 if we're using any of the gym trackers, 235 00:10:35,960 --> 00:10:38,060 the gym program applications, 236 00:10:38,060 --> 00:10:41,160 is ensure that the programs themselves are set up 237 00:10:41,160 --> 00:10:44,580 such a way so as to be goal-oriented, 238 00:10:44,580 --> 00:10:49,580 self-selected, self-monitored, 239 00:10:51,480 --> 00:10:54,600 and self-motivating in such a way 240 00:10:54,600 --> 00:10:58,480 so that the tracker itself, the application self, 241 00:10:58,480 --> 00:11:00,600 does not become a coercive event 242 00:11:01,880 --> 00:11:05,600 where you're going to choose to do the gym activity 243 00:11:05,600 --> 00:11:08,940 in such a way that it becomes a self-monitored, 244 00:11:08,940 --> 00:11:12,000 self-selective pattern of behavior. 245 00:11:12,000 --> 00:11:13,360 Because what you don't wanna do is you don't wanna make 246 00:11:13,360 --> 00:11:15,480 this tracker, this gym app, 247 00:11:15,480 --> 00:11:17,960 something that is used as a means to coerce you 248 00:11:17,960 --> 00:11:22,960 into being active, to being physically active 249 00:11:23,320 --> 00:11:25,600 or into exercise. 250 00:11:25,600 --> 00:11:28,960 If you're gonna use these as a coercive mechanism, 251 00:11:28,960 --> 00:11:33,000 the likelihood of you actually becoming free 252 00:11:33,000 --> 00:11:35,640 from needing the tracker is very low, 253 00:11:35,640 --> 00:11:39,280 and the likelihood of you continually use the tracker 254 00:11:39,280 --> 00:11:40,320 is very low. 255 00:11:40,320 --> 00:11:45,080 So with all of those things in mind, we've seen a lot 256 00:11:45,080 --> 00:11:49,920 of advertising about the different types of fitness tracking 257 00:11:49,920 --> 00:11:53,440 and fitness applications that can go into smartwatches 258 00:11:53,440 --> 00:11:57,680 and or other devices that allow for tracking fitnesses 259 00:11:57,680 --> 00:11:59,360 and for tracking exercise. 260 00:11:59,360 --> 00:12:00,940 But a question needs to be asked, 261 00:12:00,940 --> 00:12:04,840 do these devices provide accurate and reliable information? 262 00:12:04,840 --> 00:12:06,840 Is it worth getting the tracker? 263 00:12:06,840 --> 00:12:10,440 Is it worth using the devices? 264 00:12:10,440 --> 00:12:12,840 And it's very interesting that with the explosion 265 00:12:12,840 --> 00:12:17,240 of technology and technology-based fitness devices, 266 00:12:17,240 --> 00:12:19,600 there have not been very many large scale studies 267 00:12:19,600 --> 00:12:23,560 to determine if these are just a general marketing ploy 268 00:12:26,360 --> 00:12:29,880 or if we're actually able to have accurate information 269 00:12:29,880 --> 00:12:31,360 from the wearable equipment. 270 00:12:31,360 --> 00:12:35,680 Are we simply marketing as to have some sort 271 00:12:35,680 --> 00:12:38,880 of information, proviable wearable equipment 272 00:12:39,800 --> 00:12:43,080 that's supposed to support our healthy lifestyles? 273 00:12:43,080 --> 00:12:46,720 Or is it something that will actually provide me mechanisms 274 00:12:46,720 --> 00:12:47,880 to achieve health? 275 00:12:50,060 --> 00:12:53,040 These devices have developed the ability to measure 276 00:12:53,040 --> 00:12:56,000 or estimate a range of measurements 277 00:12:56,000 --> 00:13:00,680 of how our body functions, heart rate, stress levels, 278 00:13:00,680 --> 00:13:03,900 pulse ox, metabolic capacities, 279 00:13:03,900 --> 00:13:06,820 calorie utilizations, 280 00:13:06,820 --> 00:13:11,260 and even some provide feedback on muscle functions. 281 00:13:13,620 --> 00:13:16,100 Having access to this information provides an advantage 282 00:13:16,100 --> 00:13:18,840 to any athlete or exerciser trying 283 00:13:18,840 --> 00:13:23,020 to maximize their performance or to that individual hoping 284 00:13:23,020 --> 00:13:25,340 to gain a better understanding of their body. 285 00:13:26,260 --> 00:13:29,140 However, we are currently limited in our use 286 00:13:29,140 --> 00:13:33,020 of these technologies without having validation 287 00:13:33,020 --> 00:13:35,380 for the measurements that we are attempting to track 288 00:13:35,380 --> 00:13:37,740 as being accurate and reliable. 289 00:13:40,780 --> 00:13:43,180 So what does the evidence show? 290 00:13:45,700 --> 00:13:48,380 These devices can provide a means for feedback 291 00:13:48,380 --> 00:13:49,920 as we previously mentioned, 292 00:13:50,900 --> 00:13:53,940 but at the same time, it might not be anything more 293 00:13:53,940 --> 00:13:56,160 than an expensive piece of jewelry. 294 00:13:57,180 --> 00:14:02,020 The difference lies in the way that we are using 295 00:14:02,020 --> 00:14:05,380 the devices to dictate the overall value 296 00:14:05,380 --> 00:14:07,420 that can be obtained from them. 297 00:14:07,420 --> 00:14:10,660 There's evidence to support the use of these devices 298 00:14:10,660 --> 00:14:14,380 can help modify behavior more than track improvements 299 00:14:14,380 --> 00:14:15,400 in overall health. 300 00:14:17,420 --> 00:14:19,820 The stipulations that these devices can help lead 301 00:14:19,820 --> 00:14:22,660 to long-term weight loss is very questionable 302 00:14:24,020 --> 00:14:26,700 as the means by which they provide feedback 303 00:14:26,700 --> 00:14:30,560 is not necessarily the best means to allow 304 00:14:30,560 --> 00:14:32,720 for long-term management. 305 00:14:34,300 --> 00:14:36,060 The same devices when leaked 306 00:14:36,060 --> 00:14:38,580 with increased social interactions, 307 00:14:38,580 --> 00:14:43,180 their internet sites help to provide a means 308 00:14:43,180 --> 00:14:45,940 for accountability and hold us accountable 309 00:14:45,940 --> 00:14:48,900 for completing exercise or continuing 310 00:14:48,900 --> 00:14:50,720 with the dietary changes. 311 00:14:50,720 --> 00:14:54,060 The social interactions and actions related 312 00:14:54,060 --> 00:14:58,100 to the sociability of exercise and dietary changes 313 00:14:58,100 --> 00:15:01,500 are things that we know work to improve overall continuance 314 00:15:01,500 --> 00:15:04,260 in lifestyle intervention programs 315 00:15:04,260 --> 00:15:07,540 if the program is developed in such a way 316 00:15:07,540 --> 00:15:11,500 so as to be self-selected, self-monitored, 317 00:15:11,500 --> 00:15:12,940 and self-maintained. 318 00:15:12,940 --> 00:15:16,580 The evidence does show benefit when using these technologies 319 00:15:16,580 --> 00:15:19,020 by providing in or developing guides 320 00:15:19,020 --> 00:15:21,820 for meeting total activity goals 321 00:15:21,820 --> 00:15:25,040 or in developing quote unquote healthy options, 322 00:15:25,040 --> 00:15:27,480 whether those healthy options are increasing 323 00:15:27,480 --> 00:15:32,100 in physical activity or in the possible food choices 324 00:15:32,100 --> 00:15:32,940 that I make. 325 00:15:34,180 --> 00:15:35,140 And this is where we have to remember, 326 00:15:35,140 --> 00:15:37,860 there's no such thing as good food and bad food. 327 00:15:39,420 --> 00:15:43,240 There are only good choices and bad choices. 328 00:15:43,240 --> 00:15:46,300 The reliability and validity of these trackers 329 00:15:47,140 --> 00:15:50,460 and many of the options and activities 330 00:15:50,460 --> 00:15:54,020 that are suggested may limit what the trackers 331 00:15:54,020 --> 00:15:57,180 and what the devices provide to the individual 332 00:15:57,180 --> 00:16:01,460 and may become problematic for the individual 333 00:16:01,460 --> 00:16:03,900 if they are not already fit. 334 00:16:05,240 --> 00:16:10,240 As the pre-programmed devices fail to understand 335 00:16:10,640 --> 00:16:15,200 that activity and exercise feels quite different 336 00:16:15,200 --> 00:16:18,380 for those who live a sedentary lifestyle 337 00:16:19,540 --> 00:16:24,060 or for those who are experiencing overfatness 338 00:16:24,060 --> 00:16:27,820 relative to those who are already physically active 339 00:16:27,820 --> 00:16:29,380 or of normal fat. 340 00:16:29,380 --> 00:16:31,700 If we look at the reliability metrics 341 00:16:31,700 --> 00:16:35,080 that we have in the research, we see a little bit more. 342 00:16:36,620 --> 00:16:39,580 Based on the systematic reviews that we have, 343 00:16:39,580 --> 00:16:41,380 there is some evidence to indicate 344 00:16:41,380 --> 00:16:45,320 that wearable devices and smartphone applications 345 00:16:45,320 --> 00:16:50,320 show a general level of good reliability for valid measures 346 00:16:50,660 --> 00:16:53,660 up to a moderate level of physical activity. 347 00:16:53,660 --> 00:16:54,500 But there's a problem. 348 00:16:54,500 --> 00:16:57,060 First, most people do not engage in the level of activity 349 00:16:57,060 --> 00:16:59,260 where the devices have been shown to be most reliable, 350 00:16:59,260 --> 00:17:01,460 meaning the devices and the software programs 351 00:17:01,460 --> 00:17:04,860 are not providing correct feedback to most individuals, 352 00:17:04,860 --> 00:17:09,580 either allowing for an underestimation or an overestimation, 353 00:17:09,580 --> 00:17:14,580 an underestimation or overestimation of energy expenditure, 354 00:17:15,060 --> 00:17:18,100 cardiometabolic responses, distance traveled, 355 00:17:18,100 --> 00:17:21,020 or for those who wish to track steps, 356 00:17:21,020 --> 00:17:23,780 the total number of steps taken. 357 00:17:25,340 --> 00:17:27,980 The underestimation is especially seen 358 00:17:27,980 --> 00:17:30,180 for those who use weightlifting 359 00:17:31,480 --> 00:17:36,100 or engaging in intense short duration endurance activities. 360 00:17:38,500 --> 00:17:42,380 The overestimation is especially seen 361 00:17:42,380 --> 00:17:46,860 for those who use very light intensity exercise, 362 00:17:46,860 --> 00:17:50,960 particularly long duration, low intensity exercise, 363 00:17:50,960 --> 00:17:53,780 such as walking or jogging, 364 00:17:53,780 --> 00:17:55,220 which may be important if you're looking 365 00:17:55,220 --> 00:17:57,560 to use these measures as goal markers. 366 00:17:59,180 --> 00:18:01,140 Once again, remember, we're setting up 367 00:18:01,140 --> 00:18:05,100 the exercise programs in such a way so as to be periodized 368 00:18:06,580 --> 00:18:09,680 and the periodization will allow us to meet specific goals 369 00:18:09,680 --> 00:18:12,180 based off of specific times, 370 00:18:12,180 --> 00:18:14,700 but may come at a cost as not knowing 371 00:18:15,720 --> 00:18:19,420 the accurate responses can limit my understanding, 372 00:18:19,420 --> 00:18:22,100 my understanding about what is the metabolic cost 373 00:18:22,100 --> 00:18:23,000 of the activity? 374 00:18:24,720 --> 00:18:27,640 What is the total distance that I traveled? 375 00:18:30,160 --> 00:18:33,180 What is the cardiometabolic response 376 00:18:33,180 --> 00:18:35,540 that I have for that activity? 377 00:18:39,400 --> 00:18:42,580 The inability to have accurate responses limits 378 00:18:42,580 --> 00:18:47,260 our understanding of our overall level of activity 379 00:18:47,260 --> 00:18:50,020 that could interfere with establishing 380 00:18:50,020 --> 00:18:51,700 the proper global responses, 381 00:18:51,700 --> 00:18:54,780 the proper responses seen throughout the body 382 00:18:54,780 --> 00:18:59,100 necessary to eventually change body morphology 383 00:18:59,100 --> 00:19:00,860 and or overall health. 384 00:19:02,500 --> 00:19:05,060 These inaccuracies and low reliability 385 00:19:05,060 --> 00:19:08,660 can provide incorrect and inappropriate feedback. 386 00:19:08,660 --> 00:19:10,620 The incorrect and inappropriate feedback 387 00:19:10,620 --> 00:19:13,500 will limit my long-term modifications of behavior, 388 00:19:13,500 --> 00:19:18,220 may minimize my self-selection towards specific behaviors, 389 00:19:18,220 --> 00:19:21,860 the inability to get the correct modification of behavior 390 00:19:21,860 --> 00:19:25,340 would not allow for the desired changes to be met, 391 00:19:26,720 --> 00:19:29,100 whether those changes are in body composition 392 00:19:29,100 --> 00:19:33,260 and weight loss or in changes in overall level 393 00:19:33,260 --> 00:19:36,500 of physical activity and health. 394 00:19:36,500 --> 00:19:38,740 However, what we have to remember is 395 00:19:38,740 --> 00:19:41,500 even if feedback is not entirely accurate, 396 00:19:41,500 --> 00:19:45,180 having any feedback from any of the devices 397 00:19:45,180 --> 00:19:48,380 may allow us to prevent a relapsing 398 00:19:48,380 --> 00:19:51,220 and rebounding effect of yo-yoing 399 00:19:51,220 --> 00:19:53,260 as we are getting feedback 400 00:19:53,260 --> 00:19:55,580 to what our behaviors happen to be. 401 00:19:55,580 --> 00:19:58,460 The relapsing and rebounding effects to yo-yoing 402 00:19:59,380 --> 00:20:03,280 is found more often in those who attempt to do 403 00:20:03,280 --> 00:20:05,900 health changes and weight loss changes 404 00:20:06,740 --> 00:20:08,700 independent of social interactions, 405 00:20:08,700 --> 00:20:11,460 meaning that even though we're not getting 406 00:20:11,460 --> 00:20:14,500 or may not be getting very accurate feedback 407 00:20:14,500 --> 00:20:17,780 from these devices, the use of the devices 408 00:20:17,780 --> 00:20:21,300 and the use of the social network coming from the devices 409 00:20:21,300 --> 00:20:26,060 can prevent the yo-yoing that tends to accompany 410 00:20:26,060 --> 00:20:31,060 many of the long-term attempts at weight loss 411 00:20:31,700 --> 00:20:33,380 and improvements in health. 412 00:20:33,380 --> 00:20:36,740 Now we have to have a small little deviation here 413 00:20:36,740 --> 00:20:39,140 in terms of some discussions. 414 00:20:39,140 --> 00:20:43,180 And it may be off putting for some of you to hear this, 415 00:20:43,180 --> 00:20:46,340 but there is some differences in skin tonality 416 00:20:46,340 --> 00:20:51,340 based off of a protein pigment within the skin 417 00:20:51,340 --> 00:20:53,860 that will have an effect on the ability 418 00:20:53,860 --> 00:20:56,900 for some of our monitors to provide accurate 419 00:20:56,900 --> 00:20:58,740 and reliable information. 420 00:20:58,740 --> 00:21:03,380 The melanin pigment that we see in darker toned skin 421 00:21:03,380 --> 00:21:08,380 interferes with the ability for the peripheral monitors, 422 00:21:08,820 --> 00:21:12,220 the watch monitors, and the pulse oximeters 423 00:21:12,220 --> 00:21:13,860 to correctly function. 424 00:21:13,860 --> 00:21:17,460 The use of light as an optical method 425 00:21:17,460 --> 00:21:20,580 for measuring changes in blood volume under the skin, 426 00:21:20,580 --> 00:21:22,500 which is how these monitors work, 427 00:21:22,500 --> 00:21:27,500 can have issues arise due to individuals skin pigmentation 428 00:21:28,540 --> 00:21:32,980 where darker skin tones automatically will absorb 429 00:21:32,980 --> 00:21:35,980 more light than lighter skin tones 430 00:21:35,980 --> 00:21:40,220 that will disrupt the ability to get accurate measurements 431 00:21:40,220 --> 00:21:43,620 from the optical method of measuring. 432 00:21:43,620 --> 00:21:45,860 Beyond the skin pigment issue, 433 00:21:45,860 --> 00:21:49,020 the use of the heart rate trackers, 434 00:21:49,020 --> 00:21:52,100 particularly if we're gonna be using the extremities 435 00:21:52,100 --> 00:21:55,020 and measuring of flow through the extremities, 436 00:21:55,020 --> 00:21:58,980 can be slightly inaccurate due to what's referred to 437 00:21:58,980 --> 00:22:00,860 as artifact. 438 00:22:00,860 --> 00:22:03,380 That is the movement of the extremity, 439 00:22:03,380 --> 00:22:08,220 the movement of the arms leads to variability within flow 440 00:22:08,220 --> 00:22:11,020 through the vasculature of the arms. 441 00:22:11,020 --> 00:22:15,260 And when this variability of flow comes in, 442 00:22:15,260 --> 00:22:19,020 we can have irregular readings from the devices, 443 00:22:19,020 --> 00:22:20,860 which is why the chest strap, 444 00:22:20,860 --> 00:22:23,660 if we're looking at utilizing heart rates 445 00:22:23,660 --> 00:22:26,680 as a measurement for fitness and for tracking fitness, 446 00:22:26,680 --> 00:22:30,460 is more reliable than using the watch devices 447 00:22:30,460 --> 00:22:33,580 that artifact can allow for an overestimation 448 00:22:33,580 --> 00:22:37,140 of cardiometabolic responses to the exercise. 449 00:22:37,140 --> 00:22:41,880 The placement of the device can lead to signal crossover 450 00:22:41,880 --> 00:22:45,080 with other devices that you might have on. 451 00:22:46,520 --> 00:22:50,460 So if I'm using my watch to measure my heart rate, 452 00:22:50,460 --> 00:22:52,300 but it's also my smartwatch, 453 00:22:52,300 --> 00:22:55,280 which is communicating with other devices 454 00:22:55,280 --> 00:22:57,940 that I have on my body, 455 00:22:57,940 --> 00:23:00,360 such as earbuds for listening to music 456 00:23:00,360 --> 00:23:03,660 or some sort of music player, 457 00:23:05,940 --> 00:23:09,380 the crosstalk that can come about can be two issues 458 00:23:09,380 --> 00:23:11,500 in terms of the device's reliability 459 00:23:12,820 --> 00:23:15,320 in terms of its ability to measure correctly. 460 00:23:16,220 --> 00:23:21,220 If I'm using a smartphone application for measuring steps, 461 00:23:24,260 --> 00:23:27,780 the placement that I have for the device will impact 462 00:23:27,780 --> 00:23:31,540 the ability to accurately measure steps. 463 00:23:31,540 --> 00:23:34,580 If I do not include my limb length, 464 00:23:34,580 --> 00:23:36,100 how long are my legs, 465 00:23:36,100 --> 00:23:40,300 how long is the lower extremity from the hip to the foot, 466 00:23:40,300 --> 00:23:44,500 and what is my step, both walking as well as jogging 467 00:23:44,500 --> 00:23:47,900 and running, I may not get accurate measures. 468 00:23:47,900 --> 00:23:51,040 There are also issues that can arise due to morphology, 469 00:23:51,980 --> 00:23:55,820 in particular the diameter of the wrist 470 00:23:55,820 --> 00:24:00,820 and the ability to put the sensor in the correct location 471 00:24:01,240 --> 00:24:04,400 relative to the arteries that would be available 472 00:24:04,400 --> 00:24:07,920 for measuring blood flow through the area. 473 00:24:07,920 --> 00:24:09,440 If we look at specifically the monitors 474 00:24:09,440 --> 00:24:10,960 that are attempting to use movement 475 00:24:10,960 --> 00:24:12,600 to determine energy expenditure, 476 00:24:12,600 --> 00:24:14,720 we have other issues that come about. 477 00:24:14,720 --> 00:24:18,420 One is the method by which we're going to measure 478 00:24:18,420 --> 00:24:21,040 the movement, whether it is an accelerometer 479 00:24:21,040 --> 00:24:24,140 that's going to measure the acceleration that's taking place, 480 00:24:24,140 --> 00:24:26,060 whether it's a GPS monitor measuring 481 00:24:26,060 --> 00:24:28,320 what is movement taking place, 482 00:24:28,320 --> 00:24:30,400 whether there's a delay in recording 483 00:24:30,400 --> 00:24:32,720 that does not provide for accurate measurements 484 00:24:32,720 --> 00:24:35,480 in the total amount of movement taking place in the day. 485 00:24:35,480 --> 00:24:37,240 We already talked a little bit about the pedometer 486 00:24:37,240 --> 00:24:39,640 and making sure that it's correctly placed. 487 00:24:39,640 --> 00:24:42,560 If I don't have the pedometer at a spot 488 00:24:42,560 --> 00:24:45,420 that's going to measure limb swing, 489 00:24:45,420 --> 00:24:47,720 that is the movement of the limb through space 490 00:24:47,720 --> 00:24:52,720 during the motion, I may not get the correct cadence count, 491 00:24:52,720 --> 00:24:57,720 the correct step count within the exercise that's going on. 492 00:24:57,760 --> 00:25:01,880 If I'm using the GPS function on the smart devices 493 00:25:01,880 --> 00:25:05,840 for tracking movement, the accuracy of the GPS receiver 494 00:25:05,840 --> 00:25:08,920 is going to impact the accuracy of the distance 495 00:25:08,920 --> 00:25:11,460 that is tracking me in terms of movement. 496 00:25:11,460 --> 00:25:16,280 If I'm using an ergometer as opposed to doing exercise 497 00:25:16,280 --> 00:25:18,640 out in the environment. 498 00:25:18,640 --> 00:25:22,200 So ergometers would be things like stationary bikes, 499 00:25:22,200 --> 00:25:24,560 the rowing machine, the stair steppers, 500 00:25:24,560 --> 00:25:26,660 the versa climbers, the treadmills. 501 00:25:28,960 --> 00:25:31,080 The accuracy of motion will be off. 502 00:25:32,140 --> 00:25:35,200 If I'm doing some sort of high intensity, 503 00:25:35,200 --> 00:25:37,620 low duration activity, 504 00:25:39,520 --> 00:25:41,840 doing things like jump rope 505 00:25:43,000 --> 00:25:47,720 or doing some of the burpee style exercise, 506 00:25:47,720 --> 00:25:51,980 I'm not going to get accurate measures for movement. 507 00:25:51,980 --> 00:25:56,280 Where I place the smart device will also impact 508 00:25:56,280 --> 00:26:00,160 the ability to have correct movement recordings. 509 00:26:00,160 --> 00:26:03,680 If I'm using an arm strap 510 00:26:03,680 --> 00:26:07,760 as opposed to putting it into a hip pocket, 511 00:26:07,760 --> 00:26:10,840 those types of locations can impact 512 00:26:10,840 --> 00:26:12,600 how accurate the measurement I'm going to get 513 00:26:12,600 --> 00:26:14,260 from that device. 514 00:26:14,260 --> 00:26:17,080 While we can use the wearable devices, 515 00:26:17,080 --> 00:26:19,980 these are not the only devices that are out there. 516 00:26:19,980 --> 00:26:22,480 We have evidence that shows that using computer 517 00:26:22,480 --> 00:26:24,840 and smart device applications to provide reliable 518 00:26:24,840 --> 00:26:27,480 and valid means to monitor things like eating behaviors 519 00:26:28,600 --> 00:26:29,900 is important as well. 520 00:26:29,900 --> 00:26:32,760 We also have computer smart device applications 521 00:26:32,760 --> 00:26:36,400 that will provide workout regimens for the individual 522 00:26:36,400 --> 00:26:38,520 and workout suggestions for the individual. 523 00:26:38,520 --> 00:26:43,360 What the computer and smart device applications provide for 524 00:26:43,360 --> 00:26:46,260 is a means for logging your activities 525 00:26:46,260 --> 00:26:51,260 and a means for logging your food consumptions. 526 00:26:52,240 --> 00:26:54,960 Most of the smart devices 527 00:26:54,960 --> 00:26:57,880 and most of the computer device applications 528 00:26:57,880 --> 00:27:00,980 will allow me to monitor eating behaviors 529 00:27:00,980 --> 00:27:04,020 most often based off of caloric balances, 530 00:27:04,020 --> 00:27:06,720 which we most recently found out 531 00:27:06,720 --> 00:27:08,720 to be not the most accurate means by which 532 00:27:08,720 --> 00:27:11,360 to determine whether or not I'm going to have 533 00:27:11,360 --> 00:27:15,900 a healthy dietary intake to meet my health and weight goals. 534 00:27:15,900 --> 00:27:19,320 If you can find and if you can use applications 535 00:27:19,320 --> 00:27:22,880 that do not monitor food intake based off of calories 536 00:27:22,880 --> 00:27:24,660 but instead off of nutrients, 537 00:27:24,660 --> 00:27:27,200 you'll have a more reliable means by which 538 00:27:27,200 --> 00:27:29,800 to track your overall food consumptions 539 00:27:29,800 --> 00:27:33,380 for both weight loss as well as for improvements in health. 540 00:27:33,380 --> 00:27:34,680 Regardless of whether you're going to use it 541 00:27:34,680 --> 00:27:38,200 to track calories or track nutrient loads, 542 00:27:38,200 --> 00:27:41,600 the application and computer devices 543 00:27:41,600 --> 00:27:43,720 allow you to monitor eating behaviors 544 00:27:43,720 --> 00:27:45,420 and monitor gym behaviors 545 00:27:45,420 --> 00:27:47,960 so that you're able to teach yourself 546 00:27:47,960 --> 00:27:51,060 how to correctly eat and how to correctly pace 547 00:27:51,060 --> 00:27:52,760 your workout programs. 548 00:27:52,760 --> 00:27:54,360 One of the most important things that you have to remember 549 00:27:54,360 --> 00:27:56,280 when it comes to the workout programs 550 00:27:56,280 --> 00:27:59,600 is that the program needs to instill a sense 551 00:27:59,600 --> 00:28:02,700 of periodization within the workout program. 552 00:28:04,600 --> 00:28:06,920 Periodization is going to allow me to train 553 00:28:06,920 --> 00:28:10,320 in the optimal eight to 12 week range 554 00:28:10,320 --> 00:28:13,720 for a specific fitness goal with a secondary goal 555 00:28:13,720 --> 00:28:18,080 possibly being changes in body morphology or in weight loss. 556 00:28:19,920 --> 00:28:22,520 What we have to remember is that even if our goal 557 00:28:22,520 --> 00:28:24,880 in the longterm is to lose weight, 558 00:28:26,720 --> 00:28:30,180 all of the goals within the training regimen 559 00:28:30,180 --> 00:28:33,520 should not be focused on the scale 560 00:28:33,520 --> 00:28:37,140 as the scale can provide a negative reinforcer 561 00:28:37,140 --> 00:28:39,420 for longterm behavior modification. 562 00:28:39,420 --> 00:28:42,160 When we're using the application devices 563 00:28:42,160 --> 00:28:43,320 and we're using the computer devices 564 00:28:43,320 --> 00:28:44,880 to allow us to track what we're eating 565 00:28:44,880 --> 00:28:47,520 and what we're doing in terms of physical activity, 566 00:28:47,520 --> 00:28:48,680 it's important to remember 567 00:28:48,680 --> 00:28:51,840 that there is no one specific diet to follow 568 00:28:51,840 --> 00:28:53,560 that will allow me to be healthy 569 00:28:53,560 --> 00:28:56,680 or will impart some sort of miracle weight loss. 570 00:28:56,680 --> 00:28:59,500 If you're using applications or programs 571 00:28:59,500 --> 00:29:02,680 that are not providing that, 572 00:29:02,680 --> 00:29:05,960 you may wish to look at secondary methods 573 00:29:05,960 --> 00:29:07,420 by which you can track. 574 00:29:07,420 --> 00:29:10,040 What these devices and what these programs should allow for 575 00:29:10,040 --> 00:29:13,560 is for you to see the things that you're eating 576 00:29:13,560 --> 00:29:17,080 based off of serving size, amount eaten, 577 00:29:17,080 --> 00:29:19,320 and the relative difference between the two 578 00:29:19,320 --> 00:29:23,180 when you're eating in terms of meal timing. 579 00:29:25,320 --> 00:29:29,760 So you can better understand how much you are eating 580 00:29:29,760 --> 00:29:31,940 and how often you are eating 581 00:29:31,940 --> 00:29:35,700 so you're better able to make changes in your eating habits. 582 00:29:35,700 --> 00:29:40,700 The fitness trackers and the gym program applications 583 00:29:43,140 --> 00:29:44,660 should provide feedback 584 00:29:44,660 --> 00:29:47,340 as to what is your cardiometabolic responses, 585 00:29:47,340 --> 00:29:49,700 what is your general level of intensity, 586 00:29:49,700 --> 00:29:51,860 what is your progress to date 587 00:29:51,860 --> 00:29:54,700 within the periodization of a program 588 00:29:54,700 --> 00:29:58,900 so that you understand what changes have occurred, 589 00:29:58,900 --> 00:30:00,740 what changes still need to occur 590 00:30:00,740 --> 00:30:04,120 so as to meet your training and fitness goals. 591 00:30:04,120 --> 00:30:05,940 These factors are very important 592 00:30:05,940 --> 00:30:08,740 in developing the behavior changes necessary 593 00:30:08,740 --> 00:30:12,280 for any long-term weight loss programs 594 00:30:12,280 --> 00:30:14,060 or long-term modifications 595 00:30:14,060 --> 00:30:17,260 to correct any sort of overfatness 596 00:30:17,260 --> 00:30:20,080 that might impact your overall health. 597 00:30:20,080 --> 00:30:22,920 For those that have or histories of yo-yoing, 598 00:30:24,920 --> 00:30:27,380 these devices provide the feedback 599 00:30:27,380 --> 00:30:34,380 that helps minimize the yo-yoing that has taken place. 600 00:30:35,880 --> 00:30:38,820 So what can we say about these devices 601 00:30:38,820 --> 00:30:40,480 and these applications? 602 00:30:40,480 --> 00:30:42,460 The best that we can say is that these devices 603 00:30:42,460 --> 00:30:45,200 and these applications provide feedback with our workout. 604 00:30:45,200 --> 00:30:46,660 There is some evidence, 605 00:30:46,660 --> 00:30:51,660 but the evidence is not entirely 100% across the board. 606 00:30:52,420 --> 00:30:55,440 Once again, science says nothing is 100% across the board. 607 00:30:55,440 --> 00:30:56,600 But beyond the feedback, 608 00:30:56,600 --> 00:30:59,040 the evidence that we have is questionable 609 00:30:59,040 --> 00:31:00,640 as to how accurate and reliable 610 00:31:00,640 --> 00:31:03,240 some of the measuring devices happen to be 611 00:31:03,240 --> 00:31:06,040 as relates to changes that we can track 612 00:31:06,040 --> 00:31:07,440 in terms of comparisons. 613 00:31:07,440 --> 00:31:10,240 It does help with reducing the yo-yoing effect 614 00:31:10,240 --> 00:31:11,560 that can take place, 615 00:31:11,560 --> 00:31:14,440 but the accuracy and the reliability of the measurements, 616 00:31:14,440 --> 00:31:16,640 we're not 100% certain on. 617 00:31:16,640 --> 00:31:19,440 And that's mainly because we have not done 618 00:31:19,440 --> 00:31:21,440 very many large-scale studies. 619 00:31:23,040 --> 00:31:24,440 It's difficult to say 620 00:31:24,440 --> 00:31:29,440 that you can trigger overall changes in behavior 621 00:31:29,440 --> 00:31:32,240 that is not coming from self-selective behavior 622 00:31:32,240 --> 00:31:34,440 strictly by using these devices. 623 00:31:34,440 --> 00:31:39,440 If you're using the devices out of a coercive setup, 624 00:31:39,440 --> 00:31:42,640 the use of the device will become the coercion, 625 00:31:42,640 --> 00:31:46,440 and you will only do it out of fear 626 00:31:46,440 --> 00:31:50,040 of not meeting some sort of set standard 627 00:31:50,040 --> 00:31:52,440 established by the device. 628 00:31:52,440 --> 00:31:55,440 If you're getting alerts that say you have to do this, 629 00:31:55,440 --> 00:31:58,440 you have to do that from the devices, 630 00:31:59,440 --> 00:32:03,040 the device itself becomes the coercive or the coercer 631 00:32:03,040 --> 00:32:06,040 within the exercise and within the changes 632 00:32:06,040 --> 00:32:07,440 in overall health behaviors. 633 00:32:09,040 --> 00:32:11,040 If you're using the device simply as a means 634 00:32:11,040 --> 00:32:13,440 for tracking what you're doing, 635 00:32:13,440 --> 00:32:15,840 the devices seem to be legitimate. 636 00:32:15,840 --> 00:32:18,840 The devices seem to be legitimate. 637 00:32:21,840 --> 00:32:23,440 While the companies report the ability 638 00:32:23,440 --> 00:32:26,040 to provide accurate information to their users 639 00:32:26,040 --> 00:32:28,840 from their devices or their downloadable applications, 640 00:32:28,840 --> 00:32:32,440 the activity does not actually indicate 641 00:32:32,440 --> 00:32:36,840 whether or not the devices are reliable and accurate. 642 00:32:38,440 --> 00:32:44,440 Your activity may not allow for accuracy and reliability 643 00:32:44,440 --> 00:32:45,640 from these devices. 644 00:32:49,640 --> 00:32:53,040 When we look at the evidence that's available 645 00:32:53,040 --> 00:32:57,240 within the medical and within the physiological research, 646 00:32:59,840 --> 00:33:02,840 we are obligated to answer the question that we post. 647 00:33:04,040 --> 00:33:07,040 How reliable, how accurate are these devices? 648 00:33:07,040 --> 00:33:09,040 Are they worth the money? 649 00:33:09,040 --> 00:33:12,040 And with every other physiological question that we have, 650 00:33:12,040 --> 00:33:15,240 it's the same, yes, maybe no. 651 00:33:16,640 --> 00:33:18,440 There's a lot of unanswered questions out there, 652 00:33:18,440 --> 00:33:22,040 mainly because we're trying to use one thing 653 00:33:22,040 --> 00:33:25,040 to measure a highly complex set of responses. 654 00:33:27,040 --> 00:33:29,640 And so when we look at all of the evidence out there, 655 00:33:29,640 --> 00:33:30,440 yes, they work. 656 00:33:30,440 --> 00:33:33,640 Do they work to the extent that all of the advertisements 657 00:33:33,640 --> 00:33:35,440 want us to think they do? 658 00:33:35,440 --> 00:33:36,440 Probably not. 659 00:33:36,440 --> 00:33:39,440 But that doesn't mean that they're not worth the investment. 660 00:33:41,440 --> 00:33:43,040 They're not worth the investment 661 00:33:43,040 --> 00:33:45,440 if you're using it strictly as a means 662 00:33:45,440 --> 00:33:48,240 for tracking your changes on a daily basis, 663 00:33:48,240 --> 00:33:50,840 on a weekly basis, on a monthly basis, 664 00:33:50,840 --> 00:33:53,640 within your periodized exercise regimen 665 00:33:53,640 --> 00:33:56,240 to meet your overall training goals. 666 00:33:56,240 --> 00:33:57,840 They're worth it if you're using it 667 00:33:57,840 --> 00:34:01,640 to have social interactions as relates to changes 668 00:34:01,640 --> 00:34:02,840 in your daily life. 669 00:34:02,840 --> 00:34:06,640 To have social interactions as relates to changes 670 00:34:06,640 --> 00:34:09,840 that you have within your own behavioral, 671 00:34:09,840 --> 00:34:13,640 within your own behaviors as relates to your overall health. 672 00:34:13,640 --> 00:34:16,140 As we know, increased sociability 673 00:34:16,140 --> 00:34:18,740 within the behavior modifications, 674 00:34:18,740 --> 00:34:20,640 increase the likelihood for success, 675 00:34:20,640 --> 00:34:23,540 particularly if we can get the changes to be 676 00:34:23,540 --> 00:34:26,440 self-selected, self-monitored, 677 00:34:26,440 --> 00:34:29,140 self-motivated in terms of the behaviors. 678 00:34:29,140 --> 00:34:30,840 So use the fitness trackers, 679 00:34:30,840 --> 00:34:33,640 however, don't rely on the fitness trackers. 680 00:34:33,640 --> 00:34:35,440 Use the gym applications. 681 00:34:35,440 --> 00:34:38,240 Don't rely on the gym applications. 682 00:34:38,240 --> 00:34:39,640 Use the diet trackers. 683 00:34:39,640 --> 00:34:42,640 Don't rely on the diet trackers. 684 00:34:42,640 --> 00:34:47,040 The reliance on the devices will lead to a lack 685 00:34:47,040 --> 00:34:50,840 of self-monitoring and self-motivating behaviors. 686 00:34:50,840 --> 00:34:54,840 If we can get self-monitored, self-motivated behaviors, 687 00:34:55,840 --> 00:34:58,040 the likelihood of yoga changes 688 00:34:58,040 --> 00:35:01,040 and the likelihood of yo-yoing goes down 689 00:35:02,140 --> 00:35:04,840 and improvement go up. 690 00:35:04,840 --> 00:35:06,440 Well, thanks for joining us today. 691 00:35:06,440 --> 00:35:09,240 Hopefully you got something out from the discussion here 692 00:35:09,240 --> 00:35:14,240 on the fitness trackers and monitors and applications. 693 00:35:14,940 --> 00:35:16,240 If you have specific ones 694 00:35:16,240 --> 00:35:17,340 that you would like to know more about, 695 00:35:17,340 --> 00:35:19,540 please drop it into the comments 696 00:35:19,540 --> 00:35:23,040 and we would be more than happy to take a deeper dive 697 00:35:23,040 --> 00:35:25,740 into specific ones out there. 698 00:35:25,740 --> 00:35:29,240 Once again, the idea here was to not pick on specific 699 00:35:29,240 --> 00:35:31,740 trackers and specific devices that are out there, 700 00:35:31,740 --> 00:35:33,840 but give more of a general overtone 701 00:35:33,840 --> 00:35:36,240 to what we happen to see. 702 00:35:36,240 --> 00:35:39,340 Please remember to like, subscribe and share 703 00:35:39,340 --> 00:35:56,340 if you enjoy the stuff that we are doing.