Firstbeat Lifestyle Assessment

Firstbeat Lifestyle Assessment

Lifestyle Assessment Group Feedback 2/10/20 2 WE ARE FIRSTBEAT Firstbeat is a fast-growing technology company employing over 140 people in Finland, Sweden, UK, Germany, and US. Our team has backgrounds in physiology and sports sciences, algorithms and software, behavioural sciences, service delivery and consumer product concepts. Firstbeat has customers in over 40 countries. 2/10/20

3 TRUSTED AND USED BY MILLIONS OF PEOPLE 2/10/20 PROFESSIONAL SPORTS CONSUMER PRODUCTS More than 23 000 professional athletes and 1000 teams worldwide use Firstbeat solutions to improve performance. Firstbeats advanced performance analytics are integrated into over 100 wearables to provide meaningful insights for fitness and lifestyle.

WELLNESS SERVICES Firstbeat Lifestyle Assessment has been delivered to 300 000 employees for lifestyle health screening and coaching LIFESTYLE ASSESSMENT BACKGROUND Stress reactions Recovery ... Oxygen consumption Relaxation Heart rate variability (HRV) contains information about key physiological functions

Firstbeat measures heart rate variability to analyze these functions Firstbeat produces a comprehensive report about personal well-being 5 FIRSTBEAT LIFESTYLE ASSESSMENT Measured information helps you recognize factors that affect your well-being. MANAGE STRESS Recognize activities that cause stress ENHANCE RECOVERY Identify moments of recovery and improve your sleep quality

EXERCISE RIGHT See the health & fitness effects of physical activity 2/10/20 PRE-QUESTIONNAIRE Average result of all Lifestyle Assessment participants (Firstbeat database 2019) PERSONAL AND MEASUREMENT INFORMATION Resting heart rate = the lowest measured heart rate (HR). The analysis might recommend a lower value (based on pre-questionnaire, alcohol, evening exercise). Resting HR is normally 40-60 bpm. Max. heart rate = unless known, the analysis estimates the max HR based on age. Formula: 210 (0,65*age). Daily information shows the lowest and highest measured HR + average HR during the measurement day. Average HR normally 60-85 beats/min. Daily journal marking re. the number of units of alcohol.

WHAT DO THE DIFFERENT COLORS MEAN? Stress reaction Elevated activation level in the body. Sympathetic dominance. The reaction can be positive or negative. Heart rate Respiration frequency Heart rate variability Oxygen uptake <20% of maximal capacity (VO2max) Recovery Calming down of the body. Parasympathetic dominance.

Heart rate Respiration frequency Heart rate variability Oxygen uptake <20% of maximal capacity (VO2max) Physical activity Physical load during which energy expenditure is significantly increased from the resting level (over 2 MET). Vigorous physical activity: an intensity of over 60% Moderate physical activity: an intensity between 40-60%

Light physical activity: an intensity between 20-40% of maximal performance Other Other state (white) is typically: Recovery from exercise Very light physical activity Short awakenings during sleep Missing data periods (for example during a shower) POSITIVE OR NEGATIVE STRESS? Positive stress activates the body and improves efficiency, and in general

does not disturb recovery during sleep. Negative stress keeps the body constantly activated (wired) and prevents recovery while resting or sleeping. WHAT DOES YOUR DAY LOOK LIKE? Are stress and recovery in balance? What are the health and fitness effects of your exercise? Is your sleep restorative? DO YOU RECOVER DURING SLEEP?

Restorative effect of sleep on average 61 p. (Firstbeat 2019) Length of sleep means sleep duration as recorded in the journal, from going to bed to waking up. Amount of recovery during sleep is on average 60% (Firstbeat 2019). Quality of recovery = average amount of heart rate variability during sleep, in reference to your age group. The score consists of sleep duration and amount and quality of recovery during sleep. TYPICAL STRESS FACTORS

Alcohol Illnesses, pain and medications Work stress, being too busy Poor fitness, overweight Intensive exercise or heavy meal before bed; a physically overloading day Irregular sleep rhythm, shift work,

jetlag Stimulants or stimulating activities (e.g. computer games, work emails) Negative emotions and thoughts Depression, exhaustion Menopause ALCOHOL WEAKENS RECOVERY 44-year-old woman Thursday No alcohol, lowest heart rate 40 Friday 3 portions of alcohol, lowest heart rate 43 INTENSIVE EXERCISE CAN DELAY NIGHTTIME RECOVERY TIPS FOR GOOD SLEEP

Avoid stressors known to weaken recovery (e.g. alcohol, stimulants) Avoid intensive exercise within 3-4 hrs before sleep Learn to slow down in the evening (e.g. reading, listening to music, relaxation exercise) Regular sleep rhythm and sleep preparation routines Pleasant, quiet and dark sleeping area Light evening snack that promotes sleep Work through worries / stressful things during the day GOOD SLEEP IS BUILT DURING THE DAY ARE STRESS AND RECOVERY IN BALANCE?

Stress and recovery balance on average 58 p. (Firstbeat 2019) Amount of stress reactions on average 50% / day + night (Firstbeat 2019) Amount of recovery on average 26% / day + night (Firstbeat 2019). Recovery during workday on average: 3min. For people who are inactive: 0min (act. class 0-2) For people who are active: 10min (act. class >5) FIND A MEANINGFUL WAY TO RELAX Relaxation / breathing exercises, meditation Light physical activity, e.g. yoga, stretching Listening to music, reading, arts / culture Sauna, baths, heat treatments, massage Hobbies: playing music, cooking, crafts Strolling in nature, fishing, picking berries Quality time with family / friends; humor EXAMPLE GOOD DAY

EXAMPLE TIME TO SLOW DOWN? BETTER FITNESS IMPROVES YOUR ABILITY TO RECOVER 30 Good stress balanc e Physically active people (> 3 hrs per week) Stress and recovery balance 20 10 0

-10 -20 Poor stress balanc e Physically inactive people (< 30 mins) -30 Mon Tue Wed Thu

Fri Sat Sun WHAT ARE THE HEALTH EFFECTS OF PHYSICAL ACTIVITY? The health effects of physical activity score accumulates based on intensity and duration. A good score (60p.) can be reached for example with 30 mins of moderate or 20 mins of vigorous physical activity.

NOTE! This analysis measures how much the physical activity loads your cardiovascular system. The effects of strength or speed training, pilates or flexibility exercise are not reflected here. DOES YOUR EXERCISE IMPROVE YOUR FITNESS? Training effect (TE) tells the effect of the exercise session on aerobic fitness. The scale of TE is 1-5. 23 ENERGY EXPENDITURE AND STEPS Steps are recognized from the movement data during walking and running. Steps do not accumulate during cycling or very light movement. 10 000+ steps per day

characterize a very active day. On average, Lifestyle Assessment participants accumulate 4732 steps / day (Firstbeat 2019). BASIC PRINCIPLES OF EXERCISE Start moderately. Increasing your training volume or intensity too quickly can weaken perfromance and cause overtraining. A fit person can handle a harder training load than a beginning exerciser / an unfit person. An overloaded body cannot tolerate high-intensity exercise. Many illnesses also limit your ability to exercise intensively. Even a small amount of physical activity promotes health. Its better to do something than to be completely inactive. Good forms of exercise include for example:

Brisk walking, biking, swimming Running, Nordic skiing, heavy physical work Gym training, group exercise, dancing Stretching, coordination exercise, yoga, Pilates LIFESTYLE ASSESSMENT SUMMARY OF KEY RESULTS ARE YOU BUILDING OR DRAINING YOUR BODYS RESOURCES? WHAT WAS YOUR OVERALL SCORE? FITNESS LEVEL Maximal oxygen uptake (VO2max) tells what your aerobic fitness (endurance) is. Studies show that good aerobic fitness is associated with better health and comprehensive well-being. Knowing what your fitness level is helps you exercise in a way that is appropriate for your current level. Benefits of improved fitness apply to all of us; even small improvements can have a big effect. 3 months of training can improve your aerobic fitness by as much as 20% (e.g.

Hiruntrakul et al. 2010, Milanovic et al. 2015). FITNESS (VO2MAX) IS IMPORTANT FOR EVERYBODY Well-being, Well-being, health, health, life life quality quality Recreational Recreational sports sports & & fitness fitness 10% 10% increase increase in in VO2max VO2max ->

-> Mortality Mortality risk risk down down by by 15% 15% and and 10 more years of good quality life 10 more years of good quality life Increase Increase VO2max VO2max by by 5%

5% -> run 10km 5min faster -> run 10km 5min faster Top Top performance performance Increase Increase VO2max VO2max by by 2% 2% -> -> Win Win instead instead of

of 10th place 10th place FITNESS DEVELOPMENT FOR DIFFERENT FITNESS LEVELS Very poor Poor Even a small increase in habitual daily activity will improve your fitness. Your fitness will improve with light physical activity. Aim for some daily physical activity every

day, for example in 10min segments. Try to do some light physical activity every day, for example in 1015-min segments. Try to cover short transits by walking or biking (to lunch or the store, use stairs etc). Also house cleaning and gardening are excellent forms of daily activity. E.g. Walking, swimming or stretching for 15-30 mins at a time several times per week is a safe way to start getting more active.

Good activities: Household chores Walking Swimming Cycling Good activities: Household chores Walking Swimming, hydrobics Cycling Fair To improve your fitness, you sometimes need to change the intensity from light to moderate. Do some physical activity on most days of the

week, app. 30min at a time. Endurance activity 3-4 x / week. Strength / motor fitness at least 2 x / week. Good activities: Nordic walking, cycling Swimming, hydrobics Dancing Yoga, pilates Gym training Good Excellent Superior

Improving your fitness requires some physical activity almost daily, and including more strenuous exercise regularly. Improving your fitness requires many-sided training, alternating between easier and harder workouts and good management of the overall load. To further improve your fitness, you need to train hard and systematically, alternate between hard

and easy workouts and pay attention to details + nutrition and recovery. Exercise on most days, app. 45-75 min at a time. Include a variety of workouts to develop endurance, strength, speed, mobility and coordination. Pay attention to rhythm and sufficient recovery. Exercise almost daily, app. 45-90 min at a time. Include a variety of workouts to develop endurance, strength, speed and agility. Pay

attention to a smart training rhythm and sufficient recovery. Good activities: Running, cycling, Nordic skiing Ball games Gym training, crossfit HIIT: bounding, jumps, stairs Good activities: Running, cycling, Nordic skiing Ball games Gym training, crossfit HIIT: bounding, jumps, stairs

Exercise on most days of the week, app. 30-60min at a time. A couple of times per week more strenuously. Endurance exercise 35x / week. Strength and motor fitness 2-4 x / week. Remember flexibility! Good activities: Running, cycling, Nordic skiing Ball games Group exercise Gym training Yoga, pilates SETTING A GOAL Select 1-2 goals that support your well-being MAIN GOAL AND ACTION POINTS

Set a goal and action points that support the goal and can be realistically integrated into your life. Main goal Main goal I will sleep 8h per day. I will exercise 3 x per week. Action points Action points 1. I will close all electronic devices at 9 pm and read a book until bedtime. 1. Ill check my upcoming weeks calendar on Sunday and mark the days when I plan to exercise.

2. I will start sleeping (lights out) at 10 pm. 2. Ill do two 45-min walks and one 30min session that alternates running and walking. 33 Were all individuals, and what works for some, might not work for everyone. The answer has to come from within. You have it in you. 2/10/20 34 Thank You! #firstbeat @FirstbeatInfo Firstbeat Technologies Firstbeat Technologies Ltd @firstbeat_technologies

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