Review: FitBit Charge HR

I was a little hesitant to purchase a FitBit because I wasn't sure if I wanted to track all I was eating.  It sounded like a lot of work, and I didn't want to get obsessed with it.  I knew that the FitBit could help you track some of the variables surrounding overall health and fitness, and was curious about what I could improve.  I decided to take the plunge because it takes data to make changes.  You need to know what you are doing in order to decide what to act on.

I decided to get the FitBit Charge HR.  I have had heart rate monitors in the past, and know a bit about heart rate variability and training in the zones, and have enjoyed playing with this to improve my workouts.  This device, though, doesn't require you to wear a chest band.  I have always felt the chest bands to be a bit unwieldy, though the information is really useful.  I was unsure if this wrist monitor would be as accurate as a chest band, and have been pleasantly surprised by the accuracy.  I like the heart rate monitor feature when exercising, and am getting to know what my heart rate is based on what it feels like and then checking to see if I am right.  This is useful to me to see if I can be working harder, or if it is a good time to take a break.  When taking a break, it's useful to see if I am fully recovered or not. As you (may) know, the length of time it takes you to recover is a good indicator of overall health.

Another feature I was looking for and use is the pedometer. This actually helps motivate me to take more steps.  If it is late afternoon and I am low on my steps, I have been taking the kids out to walk up and down the street.  We all enjoy it, and it's helped us to be more active.  It does, however, add some false steps, like when I am sewing or fling my arm in my sleep, and it skips steps when I am carrying something in that hand (as expected but notable).

It also functions as a watch. Yes, an old-fashioned watch.  I mention this because I often look at my phone to see what time it is, then end up distracted by an incoming email ~ ETC!  I really like having a watch so I can see the time then move on.

Another unexpected thing I like about having this device is that it reminds me to stay on track all the time.  Wearing it is a subtle reminder of fitness and health wherever I am.  I think it helps me make better decisions... about eating, drinking, walking more, and the like.

Now... what I don't like about it is the battery life.  It would be nice if it came with a watch battery or something like that.  It needs to be charged for about an hour or so every three days.  It is unclear how long you have from after it tells you the battery is low until you *must* charge it.  I think people probably get into a routine plugging it into their USB port when they with at the computer, but I don't sit down at the computer every day.

It is "sweat resistant" but they say to take it off in the shower.  When I exercise, I drip sweat (hello, Bikram Yoga!). I am concerned that this will cause it to short out at some point.  But I've been diligent about removing it to swim or shower.  Which reminds me, it's too bad it can't track your movements when you are swimming.

I also think their app could use some streamlining from device to device to desktop.  On the desktop version, you can tag foods as favorites but they don't come up on the mobile app.  And on both, there is a spot for "recent" but recent foods never show up on it.  Same with frequent foods.  Their food database could also expand a bit.  On the desktop version of the app, the quantity of food adjustment button doesn't toggle very smoothly.  The mobile app lacks a way to see food macros for the day, though it is nice to see these on the desktop version (fat, carbs, protein percentages and grams). Both apps, though, have interesting graphs for viewing your data.  I would like a graph for the macros in relation to each other on both apps.

I still don't know what to do with the sleep data I am gathering.  It is interesting to note how many times I wake up/ am restless while sleeping, but I don't know what to do with this information.

All in all, I've been really happy with the device.  It translates how hard I'm working into calories* and steps (well, unless I am biking; in that case, only calories).  I haven't been surprised by the data per se, but it's nice to be able to see what I am doing and having the FitBit Charge HR has helped me organize myself a little better.

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*As an aside, I'm not sure how much calories matter- but they are an interesting data point.



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Rehab Workout: Full Body without using the bottom of one Leg

This workout is dedicated to Grandma Bobbie, who ruptured her achilles a month ago (ouch!) and has a long road to recovery.

Thanksgiving 2014 with Grandpa & Grandma Bobbie

Equipment needed:

• set of lighter dumbbells (10 lb to 15 lb) 
• set of heavier dumbbells (15 lb to 20 lb) 
• optional ankle weight 
• Lebert equalizers 
• A good attitude! 

Start all with 3 sets of 10 reps. As you get stronger (can do 15 reps), jump to heavier weights and fewer reps (probably will get 8 reps to start at a heavier weight). If you feel weak or are shorter on time, do 2 sets.  Do the legs, chest, back, and core exercises every time (3-4 days per week). You can choose 3 of the exercises instead of doing all in every section. Add the shoulders and arms as desired, at the end.

Do a warm up of some sort first. Yes, you can use your crutches to gather your gear and maybe you will be warm from the exertion and that will count for now.

Legs:

• One leg Romanian Deadlift (dumbbell in either hand or both, or without weight) 
• Leg kickbacks while "standing" (weight on knee of injured leg)- reps going back, at a 45 degree angle to the side, and directly to the side (keep foot flexed) 
• Seated Leg Extensions (ankle weight on working leg)- this is just straightening and bending the good side leg and flexing the quad at the top 
• Side-Lying leg circles - small circles, large circles, up and downs, front and backs, clamshells- basically half of the pilates side-lying series - can shift so more weight to glutes instead of only on side directly 

1 leg Roman Deadlift

Here is the pilates side lying series

Chest:

• Chest Press (hands facing out) lay on ground, hold heavier dumbbells in hands 
• Chest press (hands facing in) switch to lighter dumbbells 
• Chest Flye (hands face in) 
• Equalizer dips (use feet/ foot for support as needed) 
• Equalizer push ups (change the equalizer angle to your level- holding hands on it- higher is easier) 

Back:

• Angle your body frontward on something (can be a table, etc.)- but do these supported for a while. When you get stronger, you can do them unsupported and leaning forwards. 
• Back flye (hands facing in- squeeze between shoulderblades at top of each set). You should feel this in your rear delts. 
• Optional rear deltoid flye- same motion but change the body angle to be more upright. 
• Dumbbell row (hold a dumbbell in each hand- the heavier ones) and angle body forwards at a steeper angle. Pull the weight up until your hand is even with your chest. Lower it- in control. To make it easier, do one hand at a time.
• Equalizer pull ups (use your feet and the angle to make the difficulty right for you)

back flye

row, starting position (adjust foot position as needed to achieve back angle)

row, ending position

Core:

• "4" leg bird dog- Knees on a bench of a picnic table and hands on the table. Lift the opposite hand and opposite foot to parallel to ground. Lower. Breathe. On injured side, only lift the hand. You should actually do these as often as you remember- daily if you can.
• Sit ups with lighter dumbbell in hands (hands on bells). Come all the way up. 
• Russian twist. Can hold dumbbell as needed. 
• Equalizer leg raises - probably optional at first

Optional Shoulders:

• lighter DB seated shoulder press (hands facing front, making an arc as you raise so they nearly touch at the top) 
• lighter DB front raise (hands facing front, raise from nearly touching legs to parallel to ground)- can also use one equalizer as the weight (holding the loop part) 
• lighter DB side raise (hands facing in- raise to parallel and back in. exhale on the exertion - which is the up in this case) 

Optional Arms:

• Lighter DB Biceps curl (hands facing up- keep elbows tight and upper arm stable the whole time)- seated is fine 
• Hammer curl (biceps curl with hands facing in) -seated is fine 
• Triceps kickback - angle body forwards - hands facing body- kick the weight back and squeeze triceps at top- ok to do one side at a time if needed 
• triceps press overhead - sit down- hold one heavier DB in both hands. Keep elbows facing forward and top of arm stable. Lower and lift weight, giving a squeeze at the top.

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