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Engineer Case

Firstbeat Lifestyle Assessment

Engineer CaseProfile

03.09.2015Measurement start date

PRE-QUESTIONNAIRE REPORT

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

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

In my opinion, my eating habits are healthy. Cannot say

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

I don't generally feel stressed. Partially disagree

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

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

Completely agreePartially agreeCannot sayPartially disagreeCompletely disagree

Scale of answers:

QUESTIONNAIRE RESULTS

30.09.2015 12:00www.firstbeat.com/work-well-being

LIFESTYLE ASSESSMENT Person: Engineer Case

AgeHeight (cm)Weight (kg)Body Mass Index

29187

9527.2

Activity ClassResting heart rateMax. heart rate

6.0 (Good)44

192

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

Thu 03.09.2015 07:3123h 29min44 / 71 / 148

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

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

6080100120140160180

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.

Meeting 60minEating 30min

Meeting 60minMeeting 20min

Driving 40min

Housework 15min

Exercise 60min Shower/bath 30min

7h 0min 7h 45min

STRESS AND RECOVERY

Stress reactions (10h 32min)

Recovery (6h 23min)

Physical activity (1h 16min)

Daily physical activity (1h 15min)

Other state (4h 3min)

17%

5%

5%

27%

45%

% of stress reactions: 45%

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: 7h 45minPoor Moderate Good

< 5,5h 5,5h - 7h ≥ 7h

% of recovery during sleep: 78% < 50% 50 - 74% ≥ 75%

Quality of recovery(HR variability, RMSSD): 89 ms 0 - 23 ms 24 - 48 ms ≥ 48 ms

PHYSICAL ACTIVITY

The total duration of physical activity 1h 16min of whichfitness-improving physical activity 10min. In addition,there was 1h 15min of daily physical activity.

Physical activity index: 61/100

Low Moderate Good

0 - 29 30 - 59 60 - 100

ENERGY EXPENDITURE

Total energy expenditure:

3540 kcal

Physical activity 516 kcal Other 2504 kcal

Daily physical activity 520 kcal




29187

9527.2


6.0 (Good)44

192


Fri 04.09.2015 06:5926h 30min46 / 70 / 155

Additional information: Alcohol 3 units


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 09:00

Str

engt

h of

rea

ctio

n

6080100120140160180

Hea

rt r

ate

(bea

ts/m

in)

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

The sleep period waslong enough andrecovery was good.

Exercise 30minMeeting 30min

Eating 30min

Meeting 30minExercise 30min

Meeting 15min

Relaxation 30minTV 60min

7h 0min 9h 30min

Maintaining fitness(Training Effect 2.0)

This kind of physical activityhas positive effects on health

160 kcal

STRESS AND RECOVERY


Recovery (6h 31min)




23%

6%6%

25%

40%



Less thanusual

> 60% 40 - 60% < 40 %


< 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



< 5,5h 5,5h - 7h ≥ 7h



PHYSICAL ACTIVITY



Low Moderate Good

0 - 29 30 - 59 60 - 100

ENERGY EXPENDITURE


4025 kcal






29187

9527.2


6.0 (Good)44

192


Sat 05.09.2015 10:5222h 7min48 / 76 / 143

Additional information: Alcohol 4 units


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

6080100120140160180

Hea

rt r

ate

(bea

ts/m

in)

15 min with thestrongest stressreactions.

No recovery during thedaytime.

Alcohol weakensrecovery during sleep.

The sleep period waslong enough, butrecovery was onlymoderate.

Eating 8minExercise 2h 0min

Gardening/DIY 2h 15min

8h 30min

STRESS AND RECOVERY


Recovery (4h 55min)




12%8%

8%

22%

49%



Less thanusual

> 60% 40 - 60% < 40 %


< 20% 20 - 29% ≥ 30%

WORK

No work period



< 5,5h 5,5h - 7h ≥ 7h



PHYSICAL ACTIVITY



Low Moderate Good

0 - 29 30 - 59 60 - 100

ENERGY EXPENDITURE


3841 kcal




LIFESTYLE ASSESSMENT SUMMARY Person: Engineer Case


29187

9527.2


6.0 (Good)44

192

Assessment: 03.09.2015 - 05.09.2015Additional information: Alcohol: Fri 4th (3 units), Sat 5th (4 units)

BODY RESOURCES

Startinglevel

Resourcesincreased

Resourcesdecreased

++

++

++

++

++ +

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

Thu 3rd Fri 4th Sat 5th

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 (25%)

In your age groupaverage is 27%.

SLEEP

LENGTH OF SLEEP:

5,5h

7hGood

Moderate

Poor

Thu Fri Sat

Your average:Good (8h 35min)

In your age groupaverage is 7h 46min.

% OF RECOVERY DURING SLEEP:

50%

75%Good

Moderate

Poor

Thu Fri Sat

Your average:Moderate (69%)

In your age groupaverage is 65%.

PHYSICAL ACTIVITY

PHYSICAL ACTIVITY INDEX:

Good

Moderate

Poor

Thu Fri Sat0

20

40

60

80

100

6174

52

Good! You reachedthe recommendedlevel of health-promoting physicalactivity on 2 days.

The measurement did not include workouts with a fitness-improvingTraining Effect.

ENERGY EXPENDITURE

ENERGY EXPENDITURE (kcal):

Other expenditure

Daily physical activity

Physical activity

Thu Fri Sat0

800

1,600

2,400

3,200

4,000 35404025 3841

Steps 6608 7550 8412


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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