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Michiel Twiss

Firstbeat Lifestyle Assessment

Michiel TwissProfile

13.05.2015Measurement start date

PRE-QUESTIONNAIRE REPORT

I think I am physically active enough to get health benefits. Completely agree

I think my physical activity is intensive enough to improve my fitness. Completely agree

In my opinion, my eating habits are healthy. Completely agree

I feel that my alcohol consumption is not excessive. Completely agree

I don't generally feel stressed. Cannot say

My days include breaks that allow me to recover. Partially disagree

I usually feel rested and energetic. Partially agree

I feel that I sleep enough. Partially agree

I feel that I can influence the things that affect my health. Partially agree

In my opinion, I feel well at the moment. Partially agree

Completely agreePartially agreeCannot sayPartially disagreeCompletely disagree

Scale of answers:

QUESTIONNAIRE RESULTS

19.05.2015 13:30www.firstbeat.com/work-well-being

LIFESTYLE ASSESSMENT Person: Michiel Twiss

AgeHeight (cm)Weight (kg)Body Mass Index

36191

8322.8

Activity ClassResting heart rateMax. heart rate

7.0 (Good)33

187

Measurement: Start time Duration Heart rate (low/avg./high)

Thu 14.05.2015 06:1224h 32min33 / 62 / 145

Stress reactions Recovery Physical activity Daily physical activity Heart rate Missing heart rate 1%

07:00 09:00 11:00 13:00 15:00 17:00 19:00 21:00 23:00 01:00 03:00 05:00

Str

engt

h of

rea

ctio

n

406080100120140160180

Hea

rt r

ate

(bea

ts/m

in)

15 min with the bestdaytime recovery.Recovery duringleisure time enhancesyour overall coping.

15 min with thestrongest stressreactions.

The sleep period waslong enough andrecovery was good.

Eating 15min Intervall-Hypoxie... 50minReading 50min Exercise 45min

Shower/bath 15minNutribulltet frui... 15min

Computer 25min

Meeting 60min

Relaxation 1h 30minone glass of wine 15min

Relaxation 45min

1h 45min 3h 15min 2h 0min 8h 30min

STRESS AND RECOVERY

Stress reactions (12h 56min)

Recovery (6h 36min)

Physical activity (28min)

Daily physical activity (7min)

Other state (4h 26min)

18%

0%

2%

27%

53%

% of stress reactions: 53%

More thanusual Normal

Less thanusual

> 60% 40 - 60% < 40 %

% of recovery: 27%Low Moderate Good

< 20% 20 - 29% ≥ 30%

WORKLength of work periods: 7h 0min

Amount of recovery during work: 0min

Low Moderate Good

< 10 min 10 - 29 min ≥ 30 min

SLEEPSelf-reported sleep quality:

Length of sleep: 8h 30minPoor Moderate Good

< 5,5h 5,5h - 7h ≥ 7h

% of recovery during sleep: 74% < 50% 50 - 74% ≥ 75%

Quality of recovery(HR variability, RMSSD): 116 ms 0 - 21 ms 22 - 43 ms ≥ 43 ms

PHYSICAL ACTIVITY

The total duration of physical activity 28min of whichfitness-improving physical activity 2min. In addition,there was 7min of daily physical activity.

Physical activity index: 29/100

Low Moderate Good

0 - 29 30 - 59 60 - 100

ENERGY EXPENDITURE

Total energy expenditure:

2411 kcal

Physical activity 166 kcal Other 2162 kcal

Daily physical activity 82 kcal




36191

8322.8


7.0 (Good)33

187


Fri 15.05.2015 06:4524h 45min33 / 61 / 121


07:00 09:00 11:00 13:00 15:00 17:00 19:00 21:00 23:00 01:00 03:00 05:00 07:00

Str

engt

h of

rea

ctio

n

406080100120140160180

Hea

rt r

ate

(bea

ts/m

in)




Eiweissshake 15minEating 15min

IRRITATED/STRESS 15min

Eating 15minTV 45min

12h 50min 9h 30min

STRESS AND RECOVERY


Recovery (7h 36min)

Physical activity (11min)



15%1%

1%

31%

52%



Less thanusual

> 60% 40 - 60% < 40 %


< 20% 20 - 29% ≥ 30%



Low Moderate Good

< 10 min 10 - 29 min ≥ 30 min



< 5,5h 5,5h - 7h ≥ 7h



PHYSICAL ACTIVITY

The total duration of physical activity 11min of whichfitness-improving physical activity 0min. In addition,there was 19min of daily physical activity.


Low Moderate Good

0 - 29 30 - 59 60 - 100

ENERGY EXPENDITURE


2268 kcal






36191

8322.8


7.0 (Good)33

187


Sat 16.05.2015 07:3036h 23min37 / 65 / 174


09:00 11:00 13:00 15:00 17:00 19:00 21:00 23:00 01:00 03:00 05:00 07:00 09:00 11:00 13:00 15:00 17:00 19:00

Str

engt

h of

rea

ctio

n

406080100120140160180

Hea

rt r

ate

(bea

ts/m

in)


Relaxing activitiesbefore bedtimepromote good recoveryduring sleep.


Breathing exercise 30minSmoothy 15min

shopping 1h 15minEating 30min

birthday party 2h 30min

Mountain run 1h 50minShower/bath 15minTV 2h 0min

computer 1h 45min

Relaxation 10h 30min Strength train...

2h 30min 9h 45min

Highly improving(Training Effect 4.8)

This kind of exercise improvesyour aerobic fitnesssignificantly.

1164 kcal


Maintaining fitness(Training Effect 2.1)

This kind of exercise maintainsyour cardiovascular fitness.

412 kcal

STRESS AND RECOVERY


Recovery (9h 29min)

Physical activity (2h 21min)



20%

1%

6%

26%

47%



Less thanusual

> 60% 40 - 60% < 40 %


< 20% 20 - 29% ≥ 30%



Low Moderate Good

< 10 min 10 - 29 min ≥ 30 min



< 5,5h 5,5h - 7h ≥ 7h



PHYSICAL ACTIVITY

The total duration of physical activity 2h 21min of whichfitness-improving physical activity 1h 19min. In addition,there was 15min of daily physical activity.


Low Moderate Good

0 - 29 30 - 59 60 - 100

ENERGY EXPENDITURE


4627 kcal




LIFESTYLE ASSESSMENT SUMMARY Person: Michiel Twiss


36191

8322.8


7.0 (Good)33

187

Assessment: 14.05.2015 - 16.05.2015

BODY RESOURCES

Startinglevel

Resourcesincreased

Resourcesdecreased

+ ++

++

++ +

++ +

+

+ + ++ + ++

09:00 15:00 21:00 03:00 09:00 15:00 21:00 03:00 09:00 15:00 21:00 03:00 09:00 15:00

Thu 14th Fri 15th Sat 16th

Stress reactions Recovery Physical activity Daily physical activity + Significant recovery period

STRESS AND RECOVERY

STRESS AND RECOVERY BALANCE:

Positive

Negative

Resources increased

Resources decreased

Thu Fri Sat

% OF RECOVERY:

20%

30%Good

Moderate

Poor

Thu Fri Sat

Your average:Moderate (28%)

In your age groupaverage is 26%.

SLEEP

LENGTH OF SLEEP:

5,5h

7hGood

Moderate

Poor

Thu Fri Sat

Your average:Good (9h 15min)

In your age groupaverage is 7h 38min.

% OF RECOVERY DURING SLEEP:

50%

75%Good

Moderate

Poor

Thu Fri Sat

Your average:Good (77%)

In your age groupaverage is 60%.

PHYSICAL ACTIVITY

PHYSICAL ACTIVITY INDEX:

Good

Moderate

Poor

Thu Fri Sat0

20

40

60

80

100

29

2

100 Good! You reachedthe recommendedlevel of health-promoting physicalactivity on 1 days.

The measurement included one very hard workout.

ENERGY EXPENDITURE

ENERGY EXPENDITURE (kcal):

Other expenditure

Daily physical activity

Physical activity

Thu Fri Sat0

900

1,800

2,700

3,600

4,500

2411 2268

4627


WHAT DOES THE LIFESTYLE ASSESSMENT MEASURE?The Lifestyle assessment will help you with stress management, recovery and exercise prescription. The assessment is based on analysis of heart rate variability.

The Lifestyle assessment will help you understand how you can take control and positively affect your health and well-being. Measurement of heart rate variability gives accurate information about your body’s stress reactions and recovery response as well as the intensity of exercise.

The goal is to find a balance between work and leisure and between activity and rest. It is not essential to eliminate stress, but to ensure sufficient recovery and find a manageable rhythm to life.

STRESS REACTION means an increased activation level in the body. The reaction can be positive or negative. On average, there are 47% of stress reactions in a 24-hour period.*

RECOVERY means that the body’s activation level drops. Important recovery periods include sleep, peaceful moments during the day and days off. On average, there is 25% of recovery in a 24-hour period.*

DAILY PHYSICAL ACTIVITY means low-intensity physical activity during which the intensity is 20-30% of the estimated maximal capacity.

PHYSICAL ACTIVITY means moderate physical loading during which the intensity is over 30% of the estimated maximal capacity.

Fitness-improving physical activity means exercise during which the intensity is over 50% of the estimated maximal capacity.

OTHER STATE is typically shown during recovery from exercise, short awakenings during sleep, and missing data periods.

Training Effect (TE) tells the effect of the exercise session on aerobic fitness. The scale of training effect is 1-5 (see right).

www.firstbeat.com/work-well-being* Firstbeat database 2014

Physical activity index sum up the effect of physical activity on health during the day. The index accumulate based on duration and intensity. For example, in order to achieve a good score (60), you should perform 30 mins of moderate intensity activity or a longer duration of lighter physical activity. The average physical activity index is 48 per day.*

The length of sleep is the period recorded in the journal, from going to bed to waking up. On average, there is 60% of recovery during the sleep period.*

Quality of recovery is based on analysis of heart rate variability. Low values can indicate weak recovery, whereas higher values suggest good recovery. Age influences heart rate variability, and its effect has been accounted for in the reference values. Recovery during sleep can be weakened by various stressors or conditions, such as stress, insufficient sleep, illnesses, alcohol and drugs, poor physical fitness and overweight. The result is not shown in the report if the value cannot be reliably calculated.

The sleep period should be long enough and of good quality to be restorative.

5.0 Temporary overreaching4.0 - 4.9 Highly improving3.0 - 3.9 Improving2.0 - 2.9 Maintaining1.0 - 1.9 Easy recovery

Heartbeat

Heart rate variability

845ms 750ms

GOALS

Please set some personal goals for making changes in your lifestyle.

Work

I will remember to drink and eat regularly, even when I'm busy.

I will include some light physical activity in my work days.

I will set a realistic work schedule.

I will set a "no-later-than" time for leaving work.

After the workday, I will try to disengage from work by doing things that I enjoy.

Leisure time

I will engage in recovery activities that I feel work best for me (e.g. relaxation techniques, watching TV, reading).

I will learn to say "No".

I will continue to engage in my hobbies because positive experiences enhance my well-being.

I will maintain a regular meal rhythm.

I will pay attention to the quality of what I eat, e.g. avoid products that contain excessive fats, sugar or salt.

I will lose weight ____ kg.

I will increase my amount of daily activity.

I will attempt to engage in physical activity at least ____ times per week.

Night and sleeping

I won't do stressful tasks just before bedtime (e.g. work / e-mail).

I will engage in activities that I find relaxing and help me to fall asleep.

I will reduce alcohol consumption to improve my sleep quality.

I will attempt to go to bed early enough to get enough sleep.

Own goals


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