Firstbeat Lifestyle Assessment

Case 2017
PRE-QUESTIONNAIRE REPORT
Profile Measurement start date

Case 2017 09.01.2017

QUESTIONNAIRE RESULTS

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. Partially 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. Partially disagree

My days include breaks that allow me to recover. Cannot say

I usually feel rested and energetic. Partially agree

I feel that I sleep enough. Completely disagree

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

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

Scale of answers:
Completely agree
Partially agree
Cannot say
Partially disagree
Completely disagree

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 LIFESTYLE ASSESSMENT
Person: Case 2017 Measurement:
Age 39 Activity Class 6.0 (Good) Start time Mon 09.01.2017 08:44
Height (cm) 180 Resting heart rate 46 Duration 22h 16min
Weight (kg) 78 Max. heart rate 179 Heart rate (low/avg./high) 50 / 73 / 170
Body Mass Index 24.1

Stress reactions Recovery Physical activity Light physical activity Heart rate Missing heart rate 2%

15 min with the 15 min with the best The sleep period was
strongest stress daytime recovery. long enough and
reactions. Recovery during leisure recovery was good.
time enhances your
overall coping.

Heart rate (beats/min)

Strength of reaction

160
140
120
100
80
60

09:00 11:00 13:00 15:00 17:00 19:00 21:00 23:00 01:00 03:00 05:00
6h 16min 7h 0min

Meeting 60min Exercise 60min Exercise 1h 30min Relaxation 60min

Reading 60min

Improving fitness
(Training Effect 3.5)
This kind of exercise improves
your aerobic fitness.
863 kcal

STRESS AND RECOVERY

More than Less than
Stress reactions 20% usual Normal usual
Recovery 35% Amount of stress reactions: 36% > 60% 40 - 60% < 40 %
(7h 57min)
Vigorous & moderate
12%
physical activity Low Moderate Good
Light physical activity 3% Amount of recovery: 30% < 20% 20 - 29% 30%
(6h 44min)
Other state 30%

WORK SLEEP
Length of work periods: 6h 16min Self-reported sleep quality:
Poor Moderate Good
Amount of recovery during work: 4min Length of sleep: 7h 0min < 5,5h 5,5h - 7h 7h

Low Moderate Good

Amount of recovery during
< 10 min 10 - 29 min 30 min 84% < 50% 50 - 74% 75%
sleep:

Quality of recovery
(Heart rate variability): 59 ms 0 - 19 ms 20 - 39 ms 39 ms

PHYSICAL ACTIVITY ENERGY EXPENDITURE

Physical activity index: 100/100 (good health effects) Total energy expenditure:

Low Moderate Good

0 - 29 30 - 59 60 - 100 4483 kcal

Vigorous physical activity 28min Vigorous & moderate physical activity 655 kcal Other 2975 kcal
Moderate physical activity 9min Light physical activity 853 kcal Steps 10 125
Light physical activity 2h 50min

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 LIFESTYLE ASSESSMENT
Person: Case 2017 Measurement:
Age 39 Activity Class 6.0 (Good) Start time Tue 10.01.2017 07:00
Height (cm) 180 Resting heart rate 46 Duration 24h 0min
Weight (kg) 78 Max. heart rate 179 Heart rate (low/avg./high) 49 / 68 / 137
Body Mass Index 24.1

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

15 min with the 15 min with the best The sleep period was
strongest stress daytime recovery. long enough and
reactions. Recovery during leisure recovery was good.
time enhances your
overall coping.

Heart rate (beats/min)

Strength of reaction

160
140
120
100
80
60

08:00 10:00 12:00 14:00 16:00 18:00 20:00 22:00 00:00 02:00 04:00 06:00
8h 0min 7h 0min

Exercise 60min

Relaxing activities
before bedtime
promote good recovery
during sleep.

STRESS AND RECOVERY

More than Less than
Stress reactions 17% usual Normal usual
Recovery 35% Amount of stress reactions: 35% > 60% 40 - 60% < 40 %
(8h 29min)
Vigorous & moderate 14%
physical activity 0%
Low Moderate Good
Light physical activity Amount of recovery: 33% < 20% 20 - 29% 30%
(7h 55min)
Other state 33%

WORK SLEEP
Length of work periods: 8h 0min Self-reported sleep quality:
Poor Moderate Good
Amount of recovery during work: 0min Length of sleep: 7h 0min < 5,5h 5,5h - 7h 7h

Low Moderate Good

Amount of recovery during
< 10 min 10 - 29 min 30 min 91% < 50% 50 - 74% 75%
sleep:

Quality of recovery
(Heart rate variability): 60 ms 0 - 19 ms 20 - 39 ms 39 ms

PHYSICAL ACTIVITY ENERGY EXPENDITURE

Physical activity index: 61/100 (good health effects) Total energy expenditure:

Low Moderate Good

0 - 29 30 - 59 60 - 100 4217 kcal

Vigorous physical activity 0min Vigorous & moderate physical activity 85 kcal Other 3111 kcal
Moderate physical activity 7min Light physical activity 1021 kcal Steps 3384
Light physical activity 3h 21min

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 LIFESTYLE ASSESSMENT
Person: Case 2017 Measurement:
Age 39 Activity Class 6.0 (Good) Start time Wed 11.01.2017 07:00
Height (cm) 180 Resting heart rate 46 Duration 24h 12min
Weight (kg) 78 Max. heart rate 179 Heart rate (low/avg./high) 49 / 74 / 136
Body Mass Index 24.1 Additional information: Alcohol 4 units

Stress reactions Recovery Physical activity Light physical activity Heart rate Missing heart rate 0%

15 min with the Recovery during the 15 min with the Alcohol weakens The sleep period was
best daytime workday boosts your strongest stress recovery during sleep. long enough, but
recovery. resilience. reactions. recovery was poor.
Recovery during
leisure time
enhances your

Heart rate (beats/min)

Strength of reaction

overall coping. 160

140
120
100
80
60

08:00 10:00 12:00 14:00 16:00 18:00 20:00 22:00 00:00 02:00 04:00 06:00
13h 0min 7h 0min

Eating 30min

STRESS AND RECOVERY

13% More than Less than
Stress reactions usual Normal usual
Recovery Amount of stress reactions: 74% > 60% 40 - 60% < 40 %
10% (17h 49min)
Vigorous & moderate
physical activity 0% Low Moderate Good
Light physical activity 74% Amount of recovery: 3% < 20% 20 - 29% 30%
3% (48min)
Other state

WORK SLEEP
Length of work periods: 13h 0min Self-reported sleep quality:
Poor Moderate Good
Amount of recovery during work: 10min Length of sleep: 7h 0min < 5,5h 5,5h - 7h 7h

Low Moderate Good

Amount of recovery during
< 10 min 10 - 29 min 30 min 1% < 50% 50 - 74% 75%
sleep:

Quality of recovery
(Heart rate variability): 30 ms 0 - 19 ms 20 - 39 ms 39 ms

PHYSICAL ACTIVITY ENERGY EXPENDITURE

Physical activity index: 55/100 (moderate health effects) Total energy expenditure:

Low Moderate Good

0 - 29 30 - 59 60 - 100 4971 kcal

Vigorous physical activity 1min Vigorous & moderate physical activity 30 kcal Other 4201 kcal
Moderate physical activity 2min Light physical activity 739 kcal Steps 2093
Light physical activity 2h 31min

09.01.2017 08:52
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LIFESTYLE ASSESSMENT SUMMARY
Person: Case 2017 Assessment: 09.01.2017 - 11.01.2017
Age 39 Activity Class 6.0 (Good) Additional information:
Height (cm) 180 Resting heart rate 46 Alcohol: Wed 11th (4 units)
Weight (kg) 78 Max. heart rate 179
Body Mass Index 24.1

Body Resources

Mon 9th Tue 10th Wed 11th

+
+
+ Resources
+ increased
Starting + +
level + +++
+ Resources
+ decreased

Improving fitness
TE 3.5, 1h 23min

09:00 13:00 17:00 21:00 01:00 05:00 09:00 13:00 17:00 21:00 01:00 05:00 09:00 13:00 17:00 21:00 01:00 05:00

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

STRESS AND RECOVERY SLEEP

Stress and recovery balance: Length of sleep:

Resources increased Good ( 7h)

Your average:
Moderate ( 5,5h) Good (7h 0min)
Resources decreased
Poor In your age group
average is 7h 35min.
Mon Tue Wed Mon Tue Wed

Amount of recovery: Amount of recovery during sleep:

Good ( 30%) Good ( 75%)

Your average: Your average:
Moderate ( 20%) Moderate ( 50%)
Moderate (22%) Moderate (59%)
Poor Poor
In your age group In your age group
average is 26%. average is 58%.
Mon Tue Wed Mon Tue Wed

PHYSICAL ACTIVITY ENERGY EXPENDITURE

Physical activity index: Active Calories (kcal):

100
100 1508
1,500
Good
80 Great! The health 1106
61 effects produced by 1,000 Light physical activity
55 60 769
Moderate physical activity were
40 Vigorous & moderate
good on 2 days. 500
20 physical activity
Poor
0 0
Mon Tue Wed Mon Tue Wed

The measurement included one workout with a fitness-improving Total: 4483 4217 4970
Training Effect.
Steps: 10 125 3384 2092

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WHAT DOES THE LIFESTYLE ASSESSMENT MEASURE?
Heartbeat The Lifestyle assessment will help you manage stress, recover better and
exercise right. The assessment is based on analysis of heart rate variability
(HRV).

845ms 750ms The assessment shows what increases your stress level, what helps you
recover and if you are physically active enough. You will learn how to improve
Heart rate variability
your well-being and coping with daily choices.

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

STRESS REACTION means an elevated activation level in the body.

The reaction can be positive or negative. On average, there are 50%
of stress reactions in a 24-hour period.*

RECOVERY means a calming down of the body. Important recovery

periods include sleep and peaceful moments during the day. On
average, there are 26% of recovery reactions in a 24-hour period.*

PHYSICAL ACTIVITY means physical loading during which energy

expenditure is signicantly increased from the resting level (over 2
MET).
Vigorous physical activity means an intensity of over 60%
Moderate physical activity an intensity of 40-60% and
Light physical activity an intensity below 40% of the persons
maximal capacity.

OTHER STATE is typically recovery from exercise, short

awakenings during sleep, or missing data periods for example
during a shower.

5.0 Temporary overreaching

Training Effect (TE) tells the effect of a single exercise session
on tness. The scale of training effect is 1-5 (see right). 4.0 - 4.9 Highly improving
3.0 - 3.9 Improving
2.0 - 2.9 Maintaining
1.0 - 1.9 Easy recovery

Physical activity index sums up the effect of physical activity on health during the day. The index
accumulates based on the duration and intensity of aerobic physical activity. In order to achieve a good
score (60), you should perform app. 30min of moderate or 20min of vigorous physical activity. The average
physical activity index is 50 per day.*

Length of sleep is the period recorded in the journal, from going to bed to waking up.

Amount of recovery means the share of recovery during sleep. On average, there is 60% of recovery during
the sleep period.*

Quality of recovery means the amount of heart rate variability (HRV) during sleep. A low value can indicate
weak recovery, whereas a higher value suggests better recovery. Age inuences HRV, and its effect is taken
into account in the reference values. Quality of recovery is weakened by various stressors, such as
illnesses, alcohol and drugs, chronic stress and poor physical tness.

Steps are recognized from the movement data during walking and running. Steps do not accumulate for
example during cycling or very light movement. 10,000+ steps per day characterize a very active day.

* Firstbeat database 2016 www.rstbeat.com/work-well-being

GOALS

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

Stress management

X I will set a realistic work schedule.

I will take regular short breaks during the work day.
After the workday, I will try to disengage from work by doing things that I enjoy.
I will learn to say "No".

Recovery and sleep

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

I will try to relax on a regular basis (e.g. relaxation techniques, music, TV, reading).
I will avoid stressful things just before bedtime (e.g. alcohol, work and electronic devices).

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

Physical activity

I will find an enjoyable form of exercise to engage in regularly.

I will increase the amount of light physical activity, e.g. by using the stairs, walking short distances and avoiding
uninterrupted sitting.
I will attempt to engage in physical activity at least ____ times per week.
I will take care of my muscles by including stretching as part of my weekly exercise routine.

Nutrition

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

Own goals

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