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(Aerobic threshold test, Body Weight Squats, Resting heart rate, Waist…
Aerobic threshold test
Heart rate at which talking becomes difficult, because you are tapping into your anaerobic metabolism
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Easiest to do on a treadmill, but can also do by running or hiking on a long, steady uphill
Start with a 15 minute warm up, gradually increase heart rate to RPE 4
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Look for heart rate where talking for more than a few seconds feels uncomfortable OR nose breathing becomes noisy or snorty
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Body Weight Squats
One of the 5 main functional movements, and also sport specific
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Keep form good! Back long and tall, abs engaged, sitting backwards as if into a chair, pushing back up through entire foot (not toes)
Can't squat yet? Try sitting down on a chair and standing up, or tapping the chair with your bottom
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If comfortable, take thighs parallel to the floor, but you can shorten your range of motion if that feels better for your knees
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Resting heart rate
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High for you: could be a sign of overtraining, getting sick
Also important to realize that your heart rate is a bit flaky. Can also be elevated by user error, errors in the app, needing to pee, feeling stressed, drinking coffee, etc.
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What's normal? Very individual, but 60 to 100 is normal though some fit individuals can get into the 40s and even the high 30s
More important to know what is normal for you and track it over time. Expect some variability day to day
Waist circumference
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Should be less than 35 for women, less than 40 for men
People with smaller waists appear to live longer and be at decreased risk for type 2 diabetes and heart disease.
If measurements feel traumatic, use a piece of ribbon to measure and compare the length every week.
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Heart rate recovery rate
When you get your heartrate up, how fast does it come back down when you stop?
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