Gadgetory

if you're like a lot of people then there's a good chance that you bought yourself a Fitbit or a Garmin with the very best of intentions but then you used it to count a few steps track your sleep for a bit and then got bored of it they say that whatever is measured improves but in my experience you actually have to do something if you want to lose weight and get into shape a few decades ago technology like this would have been the reserve of elite athletes so if you bought yourself a fitness tracker and then just discarded it or you're just using it to count steps then you're doing it something of disservice the problem is a lot of us don't know how to get the very most out of these devices and that's what this video is for I'm going to show you how you can use a fitness tracker to get into a much better shape to lose weight to improve your cardiovascular fitness to have more energy and it's just going to take seven minutes a day ok so the first thing we're going to do is collect a little bit of data about you specifically we're looking at your lactate inflection point or your lactate threshold this term is also used sometimes synonymously with the term anaerobic threshold this is basically the point at which your body has to switch from an aerobic system to an anaerobic system so aerobic means using oxygen this is the energy system use when you go for a long-distance run whether that's a long jog or bike ride it's called steady-state cardio and it basically works by burning fat and using that as a source of energy so you can keep on going this form of energy can last the longest you can run for hours like that before you tire out but if you go too fast then you'll find that your aerobic system isn't quick enough to supply that energy as fast as you need it and so you switch to the anaerobic systems and in this case you'll be switching to the lactic acid system or glycolysis this means that you're burning the glucose in order to create ATP that is stored in the blood and in the muscles more readily available and this is also when you create lactate as a by-product and lactic acid and more specifically hydrogen ions build up and make your muscles more acidic eventually you get that sense of burning you can't keep going that's why we can't run we can't sprint full-out for too long before we burn out so in order to get this information using our fitness tracker we're going to do something called the 30 minutes and warning up front it's grueling it's horrible so the idea is that you're going to strap on your fitness tracker something with a heart rate monitor preferably a chest warm strap synced to a Fitbit or a Garmin something like that if you don't have one then a wrist wall monitor will be okay it just won't be quite as accurate as a chest worn strap now you're going to run or cycle as fast as you possibly can for a full 30 minutes and it's going to be horrible because you're literally out putting as much speed as you possibly can the idea here isn't to kill yourself the idea is to see how fast you can go for 30 minutes so that means that you might have to stop a points and slow down a lot or even walk but that's fine if you have to walk to recover your heart rate that's the whole point we're getting an average to see what the highest heart rate you can maintain is so don't push yourself too hard if you're someone who has heart problems or is very overweight or for any other reason you're unsure about whether this is a good idea then don't risk it instead you can use your max heart rate which is simply the highest heart rate that you reach during a typical workout listen to your body be safe don't be crazy and say what you're gonna then do is after your 30 minutes you're going to look back at your data discard those first 10 minutes and then you're gonna take an average heart rate for the last 20 minutes and this heart rate is your lactate inflection point or it's your lactate threshold heart rate that is the point at which your body switches to the anaerobic state so if you can reach that heart rate then you're in the anaerobic state okay and so now we've got this data we can create our training program our seven-minute workout and this is going to rely on something called high-intensity interval training you might have heard of high-intensity interval training before it's very trendy right now and rightly so it's a fantastic way to Train so basically high-intensity interval training means that you're alternating between periods of high intensity and lower intensities my sprint for a minute and then you might jog very lightly for 30 seconds to recover or you might sprint for 30 seconds and then jog very lightly for a minute depends on how you want to mix it up bioscience is very popular right now high-intensity interval training has a ton of benefits because it's pushing you into your anaerobic state in theory when you're going at your full intensity that means that your body is burning all that available glucose in the muscles and in the blood that means that when you switch back to an aerobic form of exercise you've now got no choice but to burn all of that energy from your fat stores and this process continues throughout the day because you've lowered your blood sugar level you'll have this kind of afterburn effect and that means that your calorie burn will be greater for hours after you finish working out on more point about this workout I'm going to recommend that you use some form of cardio resistance training that means that you're doing cardio but there's something pushing or pulling against you so you might be doing battle ropes or kettlebell swings or cycling on a bike with a resistance set to high when you train this way it protects you from cannibalizing your own muscles and at the same time builds more muscle at tones and firms muscle which is great for body recomposition and also helping to burn more fat in the long run because muscle is more metabolically active than fat just having more muscle on your frame will help you to burn more fat you can even alternate between exercises that target the upper body and the lower body and that way the heart has to work even harder to send blood up and then back down and the great thing about having a good fitness tracker is that you can probably set an alert to let you know when you go into certain heart rate zones so if you have this on your display as well as a timer then you can follow along with this workout and not to keep looking at a computer just keep checking your watch ok so the first thing you're going to do is warm up for 30 seconds and then you're going to dive straight into one minute of fast high-intensity exertion and the aim here is to make sure you reach and then surpass your lactate threshold heart rate remember if you weren't able to get this number during the 30 minute test or if you have any health complaints then instead you can use 70 to 80% of your maximum heart rate now recover for 30 seconds so that slower exertion then give you 30 seconds fast one-minute recovery 30 seconds fast one-minute recovery 30 seconds fast one-minute recovery and then a 30 sec and cool down that seven minutes total and it should be plenty to make sure you keep passing into that anaerobic state whilst at the same time giving yourself that chance to recover that's all very well and good and if you do that every day or five days a week then you should notice some benefits in terms of your fitness your energy levels will go up your mood will go up you'll sleep better however it doesn't guarantee that you're gonna lose weight and the reason for this is that weight loss really comes down to simple Maps you need to stay in a caloric deficit that means you need to eat fewer calories than you burn so if you add this seven-minute workout to your routine then you should lose weight but if you eat twice as much in the process then you're going to kind of neutralize those benefits so we need to track our colors going in and we need to track our calories going out unfortunately apps and fitness trackers have got us covered on both of those fronts so you're going to use my fitness power to track the calories coming in and this is an app that lets you scan the food you eat it lets you enter food manually in calories and lets you search from a database any food that's got a barcode you can just eat and then add that to your daily total and it will automatically add all those calories some of them nutritional information your macros things like fats and protein and it's just a really easy way to get a good picture of what you're eating every day the great thing about my Fitness Pal is that it syncs with most fitness tracking apps Fitbit jawbone Garmin and that way you can automatically see how many calories you're taking in right next to how many calories you're burning and you can even see the total whether you're in a surplus or deficit and how you need to improve going forwards so in short we using our fitness trackers and our heart rate monitors in order to calculate a lactate inflection point from there were then designing a seven-minute workout that's going to allow us to stay inside that anaerobic threshold so that we're triggering the most change in our bodies then throughout the day we're measuring how many calories you are consuming and how many calories were burning we're making sure our apps have got the most relevant information and using all of this we can maintain a deficit increase our fitness and transform our bodies in just seven minutes a day boom so you found this video useful interesting guys if you did then please leave a like please share it around and comment down below to let me know how you use your fitness tracker because this is just one example of how you can get more from them if you'd like to see more like this then subscribe the channel hit the bell button for notifications and of course check out android authority comm so we are your source for all things Android