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
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)
Fri 04.09.2015 06:5926h 30min46 / 70 / 155
Additional information: Alcohol 3 units
Stress reactions Recovery Physical activity Daily physical activity Heart rate Missing heart rate 8%
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
Stress reactions (10h 36min)
Recovery (6h 31min)
Physical activity (1h 34min)
Daily physical activity (1h 41min)
Other state (6h 8min)
23%
6%6%
25%
40%
% of stress reactions: 40%
More thanusual Normal
Less thanusual
> 60% 40 - 60% < 40 %
% of recovery: 25%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: 9h 30minPoor Moderate Good
< 5,5h 5,5h - 7h ≥ 7h
% of recovery during sleep: 68% < 50% 50 - 74% ≥ 75%
Quality of recovery(HR variability, RMSSD): 77 ms 0 - 23 ms 24 - 48 ms ≥ 48 ms
PHYSICAL ACTIVITY
The total duration of physical activity 1h 34min of whichfitness-improving physical activity 27min. In addition,there was 1h 41min of daily physical activity.
Physical activity index: 74/100
Low Moderate Good
0 - 29 30 - 59 60 - 100
ENERGY EXPENDITURE
Total energy expenditure:
4025 kcal
Physical activity 541 kcal Other 2771 kcal
Daily physical activity 714 kcal
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)
Sat 05.09.2015 10:5222h 7min48 / 76 / 143
Additional information: Alcohol 4 units
Stress reactions Recovery Physical activity Daily physical activity Heart rate Missing heart rate 5%
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
Stress reactions (10h 53min)
Recovery (4h 55min)
Physical activity (1h 52min)
Daily physical activity (1h 52min)
Other state (2h 34min)
12%8%
8%
22%
49%
% of stress reactions: 49%
More thanusual Normal
Less thanusual
> 60% 40 - 60% < 40 %
% of recovery: 22%Low Moderate Good
< 20% 20 - 29% ≥ 30%
WORK
No work period
SLEEPSelf-reported sleep quality:
Length of sleep: 8h 30minPoor Moderate Good
< 5,5h 5,5h - 7h ≥ 7h
% of recovery during sleep: 60% < 50% 50 - 74% ≥ 75%
Quality of recovery(HR variability, RMSSD): 65 ms 0 - 23 ms 24 - 48 ms ≥ 48 ms
PHYSICAL ACTIVITY
The total duration of physical activity 1h 52min of whichfitness-improving physical activity 5min. In addition,there was 1h 52min of daily physical activity.
Physical activity index: 52/100
Low Moderate Good
0 - 29 30 - 59 60 - 100
ENERGY EXPENDITURE
Total energy expenditure:
3841 kcal
Physical activity 349 kcal Other 2623 kcal
Daily physical activity 869 kcal
30.09.2015 12:00www.firstbeat.com/work-well-being
LIFESTYLE ASSESSMENT SUMMARY Person: Engineer Case
AgeHeight (cm)Weight (kg)Body Mass Index
29187
9527.2
Activity ClassResting heart rateMax. heart rate
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
30.09.2015 12:00www.firstbeat.com/work-well-being
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
30.09.2015 12:00www.firstbeat.com/work-well-being