• Rob Olson

Using Smart Tech and Data To Make Gains





Smart Watches

Technology is everywhere in fitness these days. Manufacturers are quick to sell you on the reasons why their products are amazing and how they'll help you be more fit. And they aren't wrong, the products certainly CAN help you increase your health and fitness.

If you use any of the above products or software, do you use it intentionally to help you improve and make meaningful changes in order to see progress?

Or do you look at the data, go "hmm, that's cool" and then move on? Not making any meaningful changes based off what the data is telling you?

Having wearable tech is about as good as having that exercise bike in your basement. You need to actually use it to make gains. In the case of wearable tech, it's not enough to just wear it, you need to understand the data and then make changes based off that data. This is where the products become helpful and worthwhile beyond the cool factor.

Here are a few examples:


Performance History

- Once you have been a member of ResoluteFIT for a few months, you start to accumulate some data of past workout performances. We repeat workouts every so often, and when that time comes to repeat a past workout, it is VERY helpful to know your past performance. If you modify the workout the exact same way, it enables you to see performance gains (faster workout time). If you are weightlifting, seeing past performance can give you better insights for what to lift today. It also will show you when you hit a PR!

- The big key here is that you need to input the data into Wodify after each workout. Log your score, and also add notes! Adding notes is perhaps one of the most crucial parts. You can say something like "5x5 Deadlifts, did 100lbs, felt great, go up 10lb next time". Then when it comes time to do deadlifts again, you have great notes to go off of!

MyZone or Other Heart Rate Monitors


- For medium-to-long workouts, you want your heart rate to be 75-85% effort. (What's your max heart rate? A very quick estimate is 220 - Age) If you are over 85%, you are going too fast for your cardiovascular capacity and may soon "hit the wall". If you are under 75%, you can safely speed up.

- For short workouts, you want to see your heart rate 90% and up. If you are only at 80%, you know you have more to give.

Resting Heart Rate

- What is your resting heart rate? This is a great overall indicator of health and fitness. Generally speaking, the lower it is, the more cardiovascular fitness you have.

- For most adults, 60 to 80 is ideal.

- Well trained athletes can have resting heart rates in the 40s

*Important note - Wrist based heart rate monitors are not as accurate as chest strap monitors. If the watch shifts by an inch or two, it can throw off the entire read. It's important to be able to tell when its giving accurate info, and when its off.

Whoop, FitBit, or Smart Watch

Sleep Data

- Most of these things record 24/7. What is your device telling you about your sleep? What is your sleep quality like? Do you have good deep sleep or is it broken and interrupted? Sleep quantity - Do you get 4 hours some nights and 7 hours others? Sleep consistency - Do you go to bed at the same time every night and wake up at the same time every day? There are so many aspects to sleep, it's important to just try to improve one metric at a time. Make a habit change before bed time, and see the data the next day. Did your sleep improve?

Technology is designed to help us. All of these wearable tech devices or software have great uses for us at ResoluteFIT. If you would like help getting the most out of your tech, ask a Coach, we are happy to help!

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