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Get Stronger Faster With These 5 Tips to Increase the Intensity of Your Workouts

Two weightlifting champions performing squats with heavy barbells, facing opposite directions in a gym

If you want to get stronger faster, you need to increase your workout intensity to hit those fitness goals. This can be done in various ways, but today we’ll focus on five particularly effective methods when lifting weights. Increasing weight, repetitions, and sets are great ways to push your body harder and see results more quickly. You can also change the tempo of your exercises or focus on proper form to maximize the effectiveness of your training. Let’s get started!

Increase weight

Increasing weight is one of the most effective ways to improve workout intensity and build strength faster. Using heavier weights challenges your muscles in a way that lighter loads cannot, helping them grow stronger over time. To ensure you’re using the proper form, select an appropriate weight for your fitness level and gradually add it as needed. It’s also important to focus on good technique when increasing the load on exercises like squats, deadlifts, and presses to safely move more weight without risking injury. With patience and consistency, you’ll soon be able to lift heavier weights with ease!

When to increase the weight?

The best method is to add one or two repetitions to your last set for a muscle group. When you can do this for two consecutive workouts, it’s time to add 5 to 10 lbs. This is the 2 x 2 rule. Continue to do this until you hit a plateau. When you plateau, it might be time to use the next tip.

For instance, if you are doing a bicep curl on week 1. Do two sets of 10 and on your third set, go to 12. If you are successful, the next time you do this exercise, repeat the 10,10,12. If you hit the 12 again, it is time to add weight to the next session.

Increase repetitions

Increasing the number of repetitions you do in a set will also increase the workout intensity and help you build strength faster in that muscle group. Start with a weight that’s just challenging enough to complete 8-12 repetitions without losing form or fatiguing quickly, then work up to performing 15-20 repetitions with good technique. As your muscles become stronger, you can slowly increase the weight and number of reps to continue challenging yourself.

Increase sets

Another way to challenge your body and build strength faster is to increase the number of sets for each exercise. Doing more sets will put more stress on your muscles which, in turn, will force them to grow stronger. As with increasing the weight and number of reps, start by adding one or two sets per exercise, then gradually increase as needed. When you reach a point where it is too difficult to add additional sets without compromising form or fatiguing quickly, move on to the next method.

Change tempo

Changing the tempo of your exercises is another great way to increase the intensity of your workouts. Doing reps more slowly or using pause-and-hold techniques can be particularly effective for challenging your muscles and building strength. For example, you can try doing 3 seconds up and 3 seconds down on each repetition or pausing at the top and bottom of each repetition for 2-3 seconds. Experiment with different tempos to see what works best for you and your body. The goal is to get the maximum amount of time under tension.

Focus on proper form

Finally, focusing on proper form when doing exercises is key to seeing results from your intense workouts. Ensuring that each movement is performed correctly will help you engage the muscles you’re targeting, maximize the effectiveness of your training, and reduce the risk of injury. To ensure you’re using the proper form, work with a qualified trainer to learn the proper technique for each exercise and monitor your form during each set. This will ensure you get the most out of your workouts and build strength faster.

With all five methods, be smart about your rest periods. It is important to give your body time to recover between sets and workouts so you can perform at your best each time. However, don’t waste time and take too much recovery time. For sets of 10-15, 1 minute is sufficient. Maximum strength rest time is a little longer, closer to 5 minutes between sets.

By implementing these five methods, you can increase the intensity of your workouts and quickly build strength. Remember to always focus on proper form, use appropriate weights for your fitness level, and gradually increase the load. With patience and consistency, you’ll soon be able to reach new levels of strength! Good luck!

Check out some of our other strength and nutrition posts.

The 10 Essential Strength Training Exercises for

Strength and Conditioning for Cyclists

Functional Hypertrophy for Cyclist: Power of Size

Discover the Consequences of Eating Below Your Resting Metabolic Rate!

Make Every Word Count: Unlock the Benefits of Your Metabolism

Are you eating enough to support your metabolism? Your resting metabolic rate (RMR) is the minimum number of calories your body needs to maintain basic physiological functions at rest. Eating below your RMR can have major consequences on your health, including weight gain, fatigue, and trouble concentrating. Read on to learn more about how eating below your RMR can impact your health and what you can do to make sure you’re getting enough calories for optimal health.

What is the resting metabolic rate (RMR)?

Our resting metabolic rate (RMR), sometimes called basal metabolic rate (BMR), is the measure of energy our bodies need to function correctly at rest (see FAQs for the difference between RMR and BMR). Specifically, it measures the number of calories burned daily to support essential body functions such as breathing and digesting food. RMR can account for 60-75% of our total daily energy expenditure, which is why it is vital in determining our body composition and weight management. Knowing one’s RMR allows individuals to accurately calculate their personal energy needs, so they can make informed decisions about their diet and activity levels to achieve healthier outcomes.

Furthermore, studies have shown that measuring RMR through indirect calorimetry or BMR calculators can be a valuable tool in measuring both our lean muscle and fat mass. Knowing how much energy your body requires, you can make dietary adjustments by eating fewer calories than your RMR or increasing physical activity while maintaining a healthy balance between energy intake and basal energy expenditure.

How do you calculate your RMR?

Calculating your Resting Metabolic Rate (RMR) is an essential step in understanding the metabolic demands of your body. The most accurate method for measuring RMR is through a metabolic analyzer, which captures oxygen consumption and considers factors such as age, body composition, and physical activity level. This method is the gold standard for calculating RMR due to its accuracy compared to self-reported equations, such as the Harris-Benedict Equation. Knowing one’s RMR can help individuals understand how many calories they need to maintain their current weight or lose fat without compromising lean muscle mass. Additionally, it also factors into building more muscle mass and calculating daily energy expenditure and calorie needs due to physical jobs or exercises that may lead to higher BMRS with metabolic adaptation.

What are the consequences of eating below your RMR for an extended period of time?

Eating below your Resting Metabolic Rate (RMR) for an extended period can lead to severe consequences, such as weakening the body and putting it at risk of malnutrition and other health problems due to a lack of energy and nutrients. When energy intake decreases, the body must find ways to compensate, such as slowing down metabolic processes, burning fewer calories, and breaking down muscle tissue, decreasing strength and metabolism. Additionally, decreased muscle mass combined with reduced caloric intake leads to lower physical activity levels and, consequently, a decrease in Total Daily Energy Expenditure (TDEE). Knowing your RMR will allow you to adjust your calorie intake accordingly to gain muscle or maintain your current weight while avoiding health risks associated with eating patterns that result in lower BMRs than normal.

How can you avoid these consequences by eating at or above your RMR level each day?

Eating the right amount of food at or above your RMR level each day can help you avoid a number of consequences. When you consume fewer calories than you burn off through your daily activities and exercise, it can cause fatigue, muscle loss, and weight gain. Your body cannot function well when it does not receive enough energy to keep its systems running. Additionally, eating below your RMR can cause deficiencies in essential vitamins and minerals which may put your health at risk if left unchecked. Eating an appropriate number of calories for your activity level will provide you with enough nutrition to stay healthy and energized and maintain an ideal body weight.

What foods will help you reach your RMR goals each day?

Eating enough calories to reach your daily RMR (Resting Metabolic Rate) goals can make a big difference to help you maintain life and build lean body mass. Protein-rich foods, like lean meats and legumes, are great for curbing cravings and increasing the thermic effect of food. Eating mineral-rich foods, such as avocados and spinach, can provide key minerals like iron, zinc, and magnesium to help you gain muscle and build more muscle mass. Adding in these types of foods is key when it comes to reaching your RMR goals each day.

Tips for Improving Resting Metabolic Rate

Exercise Regularly: Regular physical activity helps boost your metabolism and burn more calories throughout the day. Aim for 30 minutes of moderate-intensity exercise five days a week or 20 minutes of high-intensity interval training three days a week.
Eat Protein: Eating protein helps build muscle mass, which increases your metabolic rate since muscle requires more energy to maintain than fat does. Aim for 0.8-1 gram of protein per kilogram of bodyweight each day and include lean proteins such as eggs, chicken breast, fish, legumes and tofu in your diet.
Get Enough Sleep: Getting enough sleep helps regulate hormones that control hunger and appetite, so make sure you get 7-9 hours of sleep each night to keep your metabolism running smoothly.
Drink Green Tea: Green tea contains caffeine and catechins which have been shown to increase metabolism and fat burning by up to 4%. Try drinking 1-2 cups of green tea per day for optimal results!
Stay Hydrated: Staying hydrated helps keep your metabolism running efficiently so make sure you drink plenty of water throughout the day!
Avoid Crash Diets: Crash diets may help you lose weight quickly but they also slow down your metabolism in the long run so it’s best to avoid them if possible!

RMR is the number of calories your body burns at rest and is a predictor of weight loss. You need to eat at or slightly above your RMR daily to lose weight. If you consistently eat below your RMR, you will experience consequences such as fatigue, muscle loss, and difficulty concentrating. You can avoid these consequences by eating foods high in protein and fiber and drinking plenty of water each day. Call us today to have your RMR tested so we can help you reach your weight loss goals!

FAQs

What is TEF? The thermic effect of food (TEF) is the amount of energy your body expends during the digestion, absorption, and metabolism of the food you eat. It is an important factor to consider when developing a diet plan to reach your health and weight loss goals, as it has been shown that eating foods that increase TEF can help boost calorie burning and reduce fat storage. Eating high-quality proteins such as lean meats, legumes and nuts have been found to have a higher TEF than carbohydrates or fats, meaning they will require more calories for your body to process them.

Is it RMR or BMR? Resting metabolic rate (RMR) and basal metabolic rate (BMR) are two terms that refer to how much energy our bodies need to function correctly while at rest. However, they differ slightly in their actual meaning and calculations. While RMR takes into account the number of calories burned to support essential body functions such as breathing and digesting food, BMR measures the number of calories burned for a more basic set of bodily processes including those related to the heart, lungs, and brain activity.

What factors influence the Resting Metabolic Rate? Several factors can affect your resting metabolic rate, such as diet, physical activity level, age, gender, body composition, and genetics.

How is the Resting Metabolic Rate measured? Resting metabolic rate (RMR) is typically measured in a laboratory or fitness studio setting using indirect calorimetry. This measures the amount of oxygen your body consumes and the amount of carbon dioxide your body produces while at rest. The information is then used to calculate your RMR in calories per day.

What is a normal Resting Metabolic Rate? A normal RMR for adults ranges from 1,200 to 2,000 calories per day, depending on age, gender, and activity level. It’s important to remember that everyone’s metabolism is different, and many factors can affect your RMR, such as diet and exercise habits. To accurately measure your RMR, it’s best to consult a healthcare or fitness professional who can measure it directly using specialized equipment.

What is the best way to increase my Resting Metabolic Rate? The best way to increase your Resting Metabolic Rate is to incorporate high-intensity exercise into your routine. This type of exercise delivers a bigger, longer rise in resting metabolic rate than low- or moderate-intensity exercises. Additionally, regular strength and endurance training can help boost your metabolism. Eating at regular times and ensuring you get enough calories, as well as eating fat-burning foods, are also important for increasing your basal metabolic rate. Finally, getting a good night’s sleep will help keep your metabolism running smoothly.

Sources

Blunt K, Dye M. Basal metabolism of normal women. J Biol Chem. 1921.
Jensen, M. Goldman Cecil Medicine 26th Edition. Obesity (chapter).
McMurray RG, Soares J, Caspersen CJ, McCurdy T. Examining variations of resting metabolic rate of adults: a public health perspective. Med Sci Sports Exerc. 2014.
https://www.webmd.com/diet/ss/slideshow-boost-your-metabolism
https://www.peninsuladoctor.com/blog/the-key-to-weight-loss-increase-your-resting-metabolic-rate/
https://egym.com/us/blog/boost-metabolism
https://www.verywellfit.com/metabolism-facts-101-3495605
https://www.bodybuilding.com/fun/calrmr.htm

How to Hit Your Protein Goals Without Supplements

Getting through the Protein Puzzle can be a challenge for some people. If you’re finding it hard to hit your protein goals, don’t worry – we’ve got you covered! This blog post will discuss five easy ways to boost your protein intake without supplements, or protein shakes four times a day. So we’ve got you covered whether you’re looking for quick and easy breakfast ideas or snacks to help you power through your day. Thanks for reading!

Bodybuilding and other competitive athletes often need up to 200 grams or higher of protein per day to support their active lifestyles. While this figure can be reached through supplements like protein powders, it is possible to reach this target solely through a balanced, nutritious diet. Remember the function; protein rebuilds muscle tissue. Healthy foods such as lean meats, dairy products, eggs, legumes, nuts, and seeds can provide the necessary high-quality protein to fuel an athlete’s performance and recovery. You do not have to do a massive protein shake at the end of the day to get adequate protein.

Constructing a Balanced Diet with Protein at its Core

To optimize your body’s protein uptake after exercise, consider portioning your protein intake over the day instead of one large dose. To add variety to your meals and snacks, use the National Nutrient Database to search for high-protein options within each food category. You can easily track and vary your protein sources to get the best results.

Jump-Start Your Morning with Protein-Packed Breakfast Choices

Reach Your Protein Goals with a High-Protein Breakfast! Eggs are a great source of protein: two large whole eggs provide over 12 grams and adding three or four extra egg whites ramps up the total to over 20 grams. Consider topping your dish with an ounce of cheddar for an additional 6 grams, and serve it with a 4-ounce ham steak for 22 more grams. An egg-based breakfast like this can get you close to 50 grams of protein before you even start your day!

Other options:

Greek yogurt
Skim milk
Breakfast sausage
Turkey Bacon
Low fat cottage cheese
Peanut butter and other nut butter

Enjoy a Range of Nutritious and Filling Midday Meals with High Protein Food

Boost Your Protein Intake with High-Protein Meals! Lunch and dinner provide ample opportunity to increase your daily protein intake. For example, a cup of roasted chicken breast can add 43 grams of protein to your meal, while a single small breast can bring 26 grams. Incorporating dairy products such as milk, cheese, and yogurt increases the protein content. Don’t forget legumes such as peas, beans and lentils; they are an excellent source of surprisingly high amounts of protein. Quinoa is a complete protein because it contains all the essential amino acids needed. The seed (most people think it’s a grain) is packed with about 8 grams of protein per cup.

Get Your Protein Fix With a Mid-Day Meal!

Grilled Chicken Breast
Greek Yogurt
Nuts and Seeds
Quinoa
Hummus and Veggies
Tuna Salad Sandwich
Hard Boiled Eggs
Edamame

Nourish Your Body with a Delicious and Healthy High-Protein Dinner

Dinner is the optimal mealtime to focus on high-protein foods, as you’ll have more time and flexibility to prepare the meal. Try using proteins like salmon, mackerel, trout, herring, or pike, which all come with a hefty serving of protein – a 5-ounce fillet can contain over 30 grams of protein! And don’t forget to add some nutritious and delicious side dishes for an extra boost. Beans rarely receive the credit they deserve for their impressive protein (and fiber !) content. For example, one cup of garbanzo beans or black beans offers 14 grams of protein and about just as much fiber, a nutrient most of us need more of. Like supplements and seeds, beans are easy to incorporate into your daily grub. Add a handful to your salad at lunch, snack on hummus, or swap traditional pasta for noodles. Want the rockstar of fish? Try Atlantic Cod, which has lots of protein and your daily recommended allowance of Vitamin B12. Here is how I make my infamous Chuck’s Chicken.

Feasting on High Protein Dinners!

Lean beef, pork, lamb, and other meats
Poultry
Shellfish, such as shrimp or crab
Soybeans
Baked Beans
Lentils
Cheese and Broccoli
Whole grains
Cheese and dairy products
Garbanzo beans

Satisfy Your Cravings and Stay Energized With Protein-Rich Snacks!

If you’re not a fan of large meals, you can still reach your protein goals by snacking throughout the day. Nuts and seeds are great high-protein snacks that are sometimes hard to incorporate into large meals – for instance; pumpkin seeds come in at about 9 grams per quarter cup, and almonds at 16 grams per half cup!

Try These High-Protein Snacks For a Satisfying Boost!

Nut Butter
Quinoa
Biltong
Hemp Seeds
Protein Smoothies
Nuts
Sunflower seeds
Hummus
Cottage cheese
Cheese
Low-fat milk or chocolate milk

Fuel Your Performance and Reach Goals With Nutrient-Dense Foods for Optimum Nutrition!

Make Sure You Give Your Body Everything It Needs With Balanced Meals of Protein, Carbs, and Fats! To maximize your performance level and reach your goals while maintaining a balanced diet, pick nutrient-dense foods to get the most nutrition bang per calorie. Try choosing whole grains, nuts, and avocados instead of highly processed items like chips or sugary snacks. As you continue your journey towards health and fitness, it will become easier to make those wise choices that boost nutrition with every bite.

What is your favorite protein snack?

Bonus Recipe

Honey Greek Yogurt Parfait

Prep time: 5-minutes | Cook time: 0 minutes | Serves 2

Ingredients

2 cups nonfat plain Greek Yogurt

Two tablespoons creamy unsweetened peanut butter

One tablespoon honey

One teaspoon of vanilla extract

1 large sliced banana

1/2 cup granola

Prep:

Mix the yogurt, peanut butter, honey, and vanilla in a medium bowl. Stir until completely combined and smooth.
Into each of 2 airtight containers, place a heaping cup of yogurt topped with half a banana and two tablespoons of granola and seal.
Store the airtight container in the refrigerator for up to one week.

Per Serving (1 parfait)

Calories: 343 | fat: 15.9g | carbs: 53.1g | protein: 31.3g

nutrition training

Balancing Friends and Macros: How to Enjoy Lunch Out With a Friend While Still Hitting Your Nutritional Goals

Several months from now I will be in Manchester England competing for the world championship against other masters in the cycling discipline of track. I know to be competitive I will have to spend hours in the gym and a crazy amount of time on the bike. But to make all of this work, I have to stay focused, just as hard in the kitchen.

Nutrition is the fuel that keeps me going. I have to make sure my meals have the right balance of protein, fats, and carbohydrates in order for me to make it through intense training sessions and still be able to recover quickly.

But how do I stay on track when all my friends want to go out to lunch?

When it comes to balancing friends and macros, my number one advice is to plan ahead. Knowing what your daily macro goals are for the day will make it easier for you to look at the menu and pick out a healthy option that works for you. It’s also good to talk to your friend beforehand so they know what you are trying to accomplish and can help pick a spot that will have something for both of you.

When it comes time to order, focus on lean proteins like grilled chicken or fish and opt for low-carb sides such as a salad or steamed vegetables instead of heavier items like fries. If the restaurant doesn’t offer enough choices, don’t be afraid to ask the waiter for items that are not on the menu but can still help you stick with your macro goals.

Finally, remember that it is OK to indulge from time-to-time. Balance out a higher carb or fat meal by eating lighter meals throughout the rest of the day. But let’s go back to the planning, that is where I am at right now.

Well it actually began at 0345 this morning when i was up and starting my day. I pulled out my phone and opened Macro Factor, my preferred tracking app, and started today’s entries.

First, I logged my vitamins and supplements, my standard first 2g of fat and 13g of carbs. Now my first decision is, do I have my morning yogurt with a little honey. Nope, let’s table that for now. Should I have my morning 30g protein shake, yes. I take in almost 255g of protein in a day, so I need to start off my protein timing early.

What am I going to have for dinner? Well it’s going to be Factor_ meal. I had already decided on Monday which meal that was going to be tonight, so I logged the Green Chile Shredded Chicken Thighs into the app, 34g P, 26g F, and 47g C.

Strawberry Protein Shake made with Ninja Creami — My nightly protein homemade ice cream(ish)

I also have already planned on having my Strawberry Protein Ice Cream tonight, so log that too. 219 calories, 32g P, 3g F, and 11g C.

What else will I have today? Well i will have a protein shake after the gym, 42g P, 4g F, and 9g of C and a Celsius drink at work, 2g C. I have a Wattbike test when I get home, so i will hit the protein after that, 30g P, 2F, and 9g C.

Now I know my budget for lunch. I had emailed Tim and said I needed a macro friendly restaurant, so we agreed upon Moby Dicks. Awesome, I can deal with that.

I went onto their website and found the nutritional information and it looked perfect,I am going to order a side of Joojeh Kabob (skewer), 38g P, 14g F, and 9g C. I am also going to grab a Shirazi salad, 2g P, 7g F, and 9g C. That will be a great lunch.

Even with all of the above, I am still a little short on my carbs, fat, and protein. I guess i will throw a piece of cod, 26g P, on the grill to add to dinner, and i might add a piece of Moby Dicks naan at lunch, well not a whole piece of flatbread its 42g C, but if i do half, 21g C, I have nailed my macros for the day.

I am happy, I am going to be able to eat with my friends and still hit my macro goals. All that is left now to do is make it happen. Wish me luck!

Should I track my body weight?

Are you trying to lose weight? If so, you may have considered tracking your body weight to measure your progress. But is this the best way to track your weight loss? Let’s examine the pros and cons of tracking your body weight.

Weighing yourself can be discouraging if you don’t see the results you want

Weighing yourself can be one of the most frustrating aspects of health and fitness. It can be extremely discouraging if you try to lose weight or gain muscle but do not see the desired results. While having a general idea of your body weight over time is essential, relying too heavily on stepping onto the scales each day could prevent you from seeing the other benefits, such as increased energy or even how your clothes fit differently. Take the time to track your weight and other improvement factors, such as strength tests and performance metrics, for an accurate assessment. Focusing on what you’re doing right rather than obsessing over small details is often the key to success and satisfaction with achieving your goals.

You might not be losing fat, even if the number on the scale goes down

It can be incredibly disheartening to spend weeks or months diligently following a weight-loss plan only to find that the scale number has not changed. However, it is important to remember that fat loss and weight loss are not necessarily synonymous. You might well be seeing a reduction on the scale, yet still not be losing fat – because muscle weighs more than fat, you could be reducing your muscle mass and simply replacing it with fat. There are plenty of techniques you can use to check how your body responds to any exercise regimen or diet you may have chosen; testing for lean body mass and hydration levels with bio-impedance machines, for example, are just two practical ways. Identifying these key metrics will help you track progress in a fat loss rather than just an elusive number on a piece of equipment.

Muscle weighs more than fat, so you could actually be gaining muscle mass and losing fat

You may be disappointed when stepping on the scale if you lose weight, but keep in mind that muscle is far denser than fat, so that it can weigh more. This means that even if the number on the scales isn’t decreasing, you might slim down your waistline and build muscle. One of the best ways to track this is by measuring yourself periodically and taking photos over time – both of which indicate whether you are replacing fat with muscle. However, remember that building muscle requires dedication to fitness routines and a healthy diet with vital nutrients – without them, any potential gains can quickly be reversed.

If you’re tracking your body weight, make sure also to measure your body composition (fat vs. muscle)

If you’re serious about tracking your health and fitness progress, paying attention to more than just your body weight is important. Although body weight is a valuable indicator of overall health, monitoring changes in your body composition – i.e., the percentage of fat versus muscle – is even more telling. By understanding how changes in diet, exercise, and lifestyle affect the relative proportion of fat vs. muscle tissue that composes the human body, you can get a clearer picture of how healthy (or unhealthy) your habits are and take steps accordingly to ensure long-term success.

There are other ways to track your progress besides just weighing yourself – how do you feel? How do you look? Your energy level? Etc.

While stepping on the scale daily is a great way to get an accurate indication of progress, it is far from the only one. It’s also essential to consider other aspects such as how you feel and looks in clothes, your energy level throughout the day, and any changes that come with exercise. Paying attention to these metrics will allow for further insight into your progress. Plus, success looks different for everyone, whether that means seeing visible abs or having more energy for weekend activities with friends. Having non-scale goals can provide real motivation and lead to a healthier lifestyle.

Weight is an essential signifier of progress, but it’s not the only one. You may be doing everything right and seeing no changes in your weight, but still experience progress in other ways such as feeling better, having more energy, seeing improved clothes fit, or having a healthier lifestyle. So don’t obsess over the numbers on the scale if you don’t see them moving as you want. Instead, focus on how you feel in your body and set goals aligned with that. Take time to recognize even small improvements and celebrate yourself for reaching those milestones! Weight loss can seem like a long journey – we must climb over the many hurdles and plateaus along the way – but it doesn’t have to be so hard or discouraging. With all the different tools available, like measuring body composition and tracking other health indices, remember that it’s about much more than just matching a number – it’s about understanding our bodies better and creating sustainable steps to keep ourselves healthy.

When Counting Calories, do you weigh them before you cook or after?

With the New Year barely in the rearview mirror, many want to make healthier choices and shed some unwanted pounds. If you’re trying to lose weight, one of the critical things you need to do is understand your caloric intake and count calories. But when it comes to counting calories, there’s a debate over whether you should weigh your food before or after cooking it. So which is the better method? Let’s take a look at the pros and cons of both approaches.

The difference between pre-cooked and post-cooked weight

Knowing the difference between pre-cooked and post-cooked weight can be essential when preparing meals. Pre-cooked weight refers to food that is weighed before being cooked, which can be beneficial in determining portion size. Post-cooked weight includes the food item’s original weight and any added liquid or fat while cooking, making it a good indicator of nutritional value. When recipes call for pre or post-cooking weight measurements, they should always be considered, as ingredients may behave differently when subjected to different cooking techniques. Keeping track of pre/post-cooking weights throughout preparation can help one understand their dish’s true contents and impact on their overall diet. However, this can be tedious, so let’s figure out which to do, pre- or post-.

Why Weighing Food Before and After Cooking Creates Inconsistent Results in Meal Preparation

Accurate and consistent measurements are achievable with simple practices. For instance, logging foods before cooking yields the most definite figures because nutrition facts panels reflect a food’s packaged state. This is especially true for uncooked items like whole grains, lean proteins, and vegetables since their nutrient count remains unchanged by heat or other preparation methods. Remember that altering temperature, altitude levels, or seasoning can influence an item’s weight, as salt has mainly been known to alter moisture content in seafood and meats, changing both volume & mass.

When it comes to cooking, the consequences can be more than just a loss in flavor: Meat and seafood may experience up to 25% shrinkage, while vegetables’ volume could decrease by as much as 50%. This means that what starts as 150g of sweet potatoes before roasting might become merely 75g after maintaining the caloric count of 150g! Making sure your entries are accurate is an essential step toward achieving diet goals; always opt for entering food in its raw state where possible.

How Weighing Food Before Cooking Can Help Ensure Accuracy in Meal Prep and Calorie Counting

When tracking your diet and calorie count, it’s important to remember the extra ingredients that are often overlooked. For example, don’t forget about cooking oils when weighing foods after they have been prepared – those added fats can drastically change macro-nutrient ratios! Entering raw food before preparation helps ensure all the elements of a meal recipe are factored into your calculations.

The Skinny

With consistency being the key to accurate tracking results, it is essential not to enter some foods before cooking and others after. However, all tracking apps are designed conveniently – they’ll remember your most frequently used foods, so you don’t have to log them every time from scratch! As a bonus tip: The more that’s logged into the app regularly, the faster food entries will become for any mealtime situation.

Bonus: What about when I am eating out?

When eating out, it can be difficult to keep track of your calorie intake. However, there are ways to ensure you’re still counting calories accurately. First, try and opt for meals that have nutrition information listed on the menu or website. If that’s not an option, use a smartphone app like MyFitnessPal, which allows you to quickly and easily look up the estimated calorie count of multiple restaurant dishes. Additionally, it can be helpful to stick with familiar menu items of which you already know the approximate calorie content. Knowing how much food is on your plate can also help estimate a dish’s caloric value; remember that the bigger the portion, the more calories it is likely to have. Lastly, try splitting portions or taking meals home to reduce caloric intake. With a little effort, counting calories while eating out can still be done accurately!

One more bonus: Log before you eat!!

It pays to research and plan beforehand to help ensure you stay within your caloric budget when dining out. Choose what you’d like to eat ahead of time so that when the occasion arises, you can order confidently without making any hasty decisions due to hunger or holding up your dinner guests!

nutrition

5 Healthy Eating Habits to Incorporate Into Your Lifestyle

Are you looking to make some healthy changes in your eating habits? Below are five easy tips you can start incorporating into your lifestyle today! By making these simple changes, you will be on your way to a healthier, happier you. Let’s get started!

Eat breakfast within an hour of waking up to jump-start your metabolism.

Eating breakfast is essential for a healthy lifestyle. Starting your day with a nutritious meal jump-starts your metabolism and gives you the energy you need to tackle the day ahead. Eating food within an hour of waking up helps kick-start all three of your body’s metabolic systems, allowing it to function correctly throughout the day. This will also help you stay fueled and alert longer so that you don’t get any mid-morning or afternoon energy slumps. Making sure you are eating breakfast is one of the best things you can do for yourself – it not only kick-starts your metabolism but supports healthy dietary choices throughout the rest of the day! Check out these Five healthy breakfasts to boost your metabolism!

Incorporate more fruits and vegetables into your diet

Eating a variety of fruits and vegetables every day is key to a healthy diet. The antioxidants and vitamins in them help regulate cell growth, help to protect against cancer and other diseases, and provide energy for the body. Add two cups of fruit and two to three cups of vegetables into your diet daily. When choosing fruits, look for bright-colored options like oranges, peppers, and berries. Darker vegetables such as fresh broccoli, spinach, and cabbage provide many healthy options. Eating various fruits and vegetables can help you maintain a balanced diet filled with essential nutrients that keep you energized and healthy!

Drink plenty of water throughout the day

Your body needs water to function correctly, so it’s essential to ensure you get plenty of it! Hydration is essential for maintaining your overall health in the long term. Drinking enough fluids daily can help keep you energized and reduce fatigue. Ideally, you should drink at least eight glasses of water per day — but if you’re very active or live in sweltering climates, you may need to increase that amount. Also, don’t forget that food helps hydrate your body, so incorporate plenty of fruits and vegetables into your diet. These simple steps will help ensure your body stays well-hydrated and healthy.

Avoid sugary drinks and empty calories.

Choosing healthier beverages is a great way to ensure that you provide your body with essential nutrients. Sugary drinks and empty calories provide no nutritional value and can lead to adverse health effects. Research shows that consuming sugary beverages increases the risk of many chronic diseases, including type 2 diabetes, heart disease, and obesity. Furthermore, these beverages can increase blood pressure, cholesterol levels, and the risk for certain cancers. Switching from sugary drinks to ones containing little or no sugar, such as water, natural juice, or herbal tea, can help you manage your weight and improve your overall health.

Make sure you’re getting enough protein.

Eating enough protein is essential to maintaining a healthy and fit lifestyle. Protein supplies your body with the amino acids to repair cells, create enzymes, and build muscle tissue. Not getting enough protein can cause fatigue, muscle loss, low immunity, and increased food cravings. Aim for about 20-30 grams per meal to ensure you get enough in your diet. If you choose plant-based proteins, such as legumes and whole grains, you’ll also add fiber and other essential vitamins to your meals. Adding high-quality proteins to your diet is an excellent step towards a healthier lifestyle!

Taking time to establish and maintain healthy eating habits is essential. Incorporating whole foods, like fruits and vegetables, into your diet will help provide critical vitamins and minerals while avoiding unnecessary sugar. Eating breakfast can be beneficial to jump-starting your metabolism -try making some oatmeal with a variety of toppings, such as fruit and nuts. Ensure you get enough protein and drink plenty of water throughout the day. Avoid sugary drinks or anything that melts down too quickly – these empty calories won’t help you reach your goals! Staying mindful in your nutrition routine is paramount for energizing and looking great. You can lead a happier, healthier life with consistent effort and discipline!

The Roadmap to Committing to Your Fitness Goals

Are you having trouble committing to your fitness goals? Do you feel like you’re starting over every time you set a goal? You’re not alone. A lot of people find it challenging to stick to their goals, especially when it comes to fitness. In this blog post, we will outline a roadmap to help make the process of committing easier for you. We’ll also provide tips on how to stay motivated and achieve your desired results!

Six steps

Consistency Audit
Nutritional Repair
Macros and Proteins are King
Increase Activity Level
Get to the gym
Get Accountability

Consistency Audit

The first step is to look back over your fitness journey. How consistent have you been? If you have been inconsistent, look to see where you went off the rails. What is the typical spot in which you mess up?

The Audit

How did I get out of shape?

How did my body composition become what it is now?

How long have I been like this?

What external obstacle have you had to deal with?

What internal obstacles have you had to contend with? Excuses? Rationalizations?

By answering these questions, you will better understand where you went wrong and what you need to do to fix it. Do not start your journey based on emotions. Yes, you might find the latest workout plan on TikTok, you might not like what you see in the mirror, or there may be an event that you want to participate in. However these are great moments of motivation, but motivation alone is what has failed you in the past. You need to be smart about how you will defeat all of the items you listed in your audit. You must be honest and consider what habits must be changed and created. You have to recognize the sacrifices that you will have to make to get to your goals. Once you have done this, you can commit and make long-term changes.

Nutritional Repair

Almost every one of my clients has come to me with a goal that always leads to a discussion about nutrition. Whether they want to use the bicycle to get fit, ride a century, compete in a Gran Fondo, or other events, the discussion about body composition eventually makes it into the picture. Like many things, fitness is 80% diet and 20% exercise, the 80/20 rule. The food you put into your body will impact your appearance and feel. If you want to improve your fitness level, you need first to assess your diet. After assessing your diet, it is time to make changes. A few easy steps can be taken without calorie counting, measuring your food, or finding the latest Instagram diet.

Stop worthless snacking

The first step is to stop worthless snacking. This doesn’t mean that you can never have a snack, but it does mean that you need to be more mindful about when and why you are eating. If you are eating because you are bored, stressed, or tired, then chances are you don’t need the food. Try to find other ways to cope with these emotions instead of reaching for food. If you are truly hungry, then make sure you eat nutritious snacks to help you reach your goals. However, the desired goal is only to eat when you are hungry. In many clients, this small step is simple enough to put them in a caloric deficit to begin losing body fat.

Optimize grocery shopping

The second step is to optimize your grocery shopping. This means being more strategic about the food you buy and how it will help you reach your fitness goals. For example, if you are trying to lose weight, you will want to buy more lean protein, vegetables, and fruit. If you are trying to gain muscle, you will want to buy more protein and perhaps some healthy fats. By being more strategic about your grocery shopping, you can ensure that you have the right foods in your house to help you reach your fitness goals.

Remove liquid calories

Cola, juices, and alcohol are all empty liquid calories

The third step is to remove liquid calories from your diet. This means cutting out soda, juice, and other sugary drinks. These drinks are empty calories that will sabotage your fitness goals. Instead, drink water or unsweetened tea and coffee. If you are craving something sweet, try adding a natural sugar substitute like stevia to your drink. If you drink alcohol, reduce the consumption to twice a week, a single glass of wine, beer, or mixed drink. Besides being about 125-200 empty calories, alcohol influences sleep and increase food cravings and appetite.

These three steps typically will cause a caloric deficit and benefit the client’s body composition goal. These can have positive effects without tracking a single calorie.

Macros and Proteins are King

Now, becoming more mindful of your caloric intake is incredibly beneficial. There are numerous ways of doing this. First, the simple hand method. This is where you estimate the amount of food you eat and compare it to your palm, fist, or cupped hand. This isn’t the most accurate method, but it can give you a general idea if you are overeating. Second, food journals or tracking apps like Macro Factor or My Fitness Pal. This is a bit more work, but it can give you a better idea of how many calories you are taking daily.

Once you understand how many calories you should eat, the next step is to understand your macronutrients. Macronutrients are the three main types of food: carbohydrates, fats, and proteins. Each macronutrient has a different role in the body and affects hunger differently. Focusing on your protein will ensure enough protein in your system to help negate muscle loss during recomposition.

Increase Activity Level

The last step is to increase your activity level. This means adding some exercise to help you reach your fitness goals. It doesn’t have to be anything crazy. First, add an additional 5000 steps of walking. As time progresses, you want to move to 8k to 12k steps per day. This is in addition to the walking you currently do. This does not have to be all at once. Park at the furthest point in the parking lot away from work. Go for 10-15 minutes at lunch, and after dinner, this will add up.

Get to the gym

Confident young woman exercising with battle rope in gym

When you are looking to start forming habits to meet your fitness goals, weight training is a staple. There are numerous benefits to starting immediately. First, during a weight loss period, this will minimize the weight loss due to muscle loss. Second, it will help you build strength and muscle. Third, it can help improve your mental state. There is not a single fitness activity in which muscle strength and endurance are not part of the event. Build this strength in the gym. This gym workout does not have to be six days a week, sore all the time arrangement. This can be accomplished with the following:

3 Days per Week

Full Body
1 Hour session
5-7 exercises
Set and rep range of 3 sets, 7-10 reps

Get Accountability

The most important part of fitness and weight loss is accountability. This can be in the form of a coach, friend, or family member. Someone who will help ensure you stay on track with your fitness goals and weight loss journey.

There are numerous ways to commit to fitness goals, but these are vital steps to get you on the right track. Fitness, macros, activity level, and accountability are essential to developing healthy habits and reaching your fitness goals.

How to get better sleep in just one week

There are lots of reasons why you might want to get healthy sleep. Maybe you’re feeling tired all the time and don’t have as much energy as you used to. Or maybe you’re having trouble focusing at school or work. Poor sleep can also lead to problems with your mood, like feeling irritable or angry all the time. If you want to feel your best, getting enough rest at night and staying asleep at night is important.

Most people don’t get the right amount of shuteye or the quality they need. This can lead to a number of problems such as feeling tired all the time and not having enough energy to do things that you enjoy, poor focus at school or work, irritability, and anger.

It can be tough to get a good night’s rest. We all know how refreshing and rejuvenating a good doze can be, but it seems like more and more people are struggling to get the amount of shuteye they need.

There are a number of things you can do to get better rest. In this article, we’ll go over some of the basics and how you can improve your sleep habits and your sleep hygiene. By following these tips, you should be able to get better sleep in just one week.

KEY TAKEAWAYS AND TIPS FOR BETTER SLEEP:

1. Set a sleep schedule and stick to it as closely as possible. This will help your body get into a routine and make it easier to fall asleep.

2. Avoid caffeine and alcohol before bed. Caffeine can keep you up at night, while alcohol can disrupt your circadian cycle.

3. Dim the lights and keep your bedroom cool. This will help cue your body that it is time to sleep.

4. Use relaxation techniques before bed. This can help you wind down and prepare for sleep.

5. Follow a bedtime routine. This can help signal to your body that it is time to sleep.

6. If you cant drift off to sleep, get out of bed, read a book or other relaxation tips, until you are ready to snooze.

7. Get regular exercise

By following these tips, you can help ensure that you get a good night’s sleep.

Understand the basics

When it comes to getting better sleep, understanding the basics is key. Sleep is a natural process that helps our bodies rest and recharge. It’s important to get enough sleep so that we can function at our best during the day.

What are the different stages?

There are two main types: Rapid Eye Movement (REM) sleep and Non-REM sleep. Most people go through four or five cycles of REM and non-REM sleep during a typical night.

Stage 1 : This is the lightest stage and it’s easy to wake up from.

Stage 2: This is a deeper stage of light sleep. Your heart rate slows down and your body temperature starts to drop.

Stage 3: This is the deepest stage of non-REM sleep. It’s sometimes called slow-wave sleep. During this stage, your breathing and heart rate are at their lowest.

Stage 4: This is REM sleep, which is when you dream. Your eyes move rapidly during this stage and your brain activity increases.

Set up a sleep schedule

Setting up a sleep schedule is one of the most important things you can do to get better sleep. When you go to bed and wake up at the same time every day, your body will start to naturally cue you for sleep. This will make it easier for you to fall and stay asleep throughout the night.

Want better sleep? Set an alarm, even on the weekends.

How to set a sleep schedule:

1. Choose a bedtime and stick to it as much as possible, even on weekends.

2. Wake up at the same time every day, even on weekends, even if you have to set an alarm clock on the weekends.

3. Avoid naps during the day so that you’re tired at night.

4. Get up and move around every few hours to keep your energy up during the day.

5. Avoid working or using electronic devices in bed so that you can associate your bed with sleep.

What time should you wake up?

Most people need around eight hours per night. This means that if you want to wake up at 7am, you should go to bed at 11pm.

Tips for sticking to your sleep schedule:

1. Set an alarm for your bedtime and wake-up time.

2. Put your phone or any other electronic devices away from your bed so you’re not tempted to use them before sleep.

3. Get up and move around every few hours during the day to keep your energy up.

4. Avoid naps during the day so you can sleep better at night.

5. Make sure your bedroom is dark, quiet, and cool.

Create a bed-time routine

Creating a bedtime routine is another important way to get better sleep. When you have a set routine that you do every night before bed, it will help your body prepare for sleep. This will make it easier for you to fall and stay asleep throughout the night. This routine should start about 2 hours out, not just minutes before.

Get into a routine of winding down before bed

So your body knows it’s time to sleep. This can involve taking a warm bath, reading a book, or doing some light stretching. When reading a book a Kindle with blue light can hem decrease light exposure.

Your bedtime routine should last for 30 minutes to an hour so that your body has time to relax before sleep.

What would be a good bedtime routine?

Performing some relaxation exercises before bed can also help. Some good exercises to try include:

1. Deep breathing: Breathe in slowly through your nose for a count of four, then breathe out slowly through your mouth for a count of four. Repeat this until you feel yourself starting to relax.

2. Progressive muscle relaxation: Starting with your toes, tense and then relax each muscle group in your body, working your way up from your feet to your head.

3. Visualization: Imagine yourself in a peaceful place, such as a beach or a meadow. Focus on the details of what you see, smell, and feel.

4. Meditation: Sit quietly and focus on your breath, letting thoughts come and go without attaching to them.

Avoid caffeine and alcohol before bed

Caffeine and alcohol are two things that many people like to drink before bed in order to help them relax. However, these substances can actually have the opposite effect and make it harder for you to fall and stay asleep throughout the night.

Avoid alcohol. Alcohol can disrupt your sleep quality by causing you to wake up more frequently during the night. It can also lead to dehydration. Caffeine is a stimulant that can keep you awake by blocking the effects of adenosine, a chemical that makes you sleepy.

Both caffeine and alcohol should be avoided before bedtime in order to get better sleep quality.

Regular Exercise and Sleep

Getting regular exercise is a great way to improve your overall health and well-being. It can also help you sleep better at night. Here we will explore the ways in which exercise can help you get a good night’s sleep.

Exercise helps you fall asleep easier:

One of the best ways that exercise helps with sleep is by making it easier for you to fall asleep in the first place. This is because when you exercise, your body temperature rises and then falls again. This rise and fall in temperature make it easier for you to fall asleep.

Exercise also helps you sleep deeper:

Not only will exercise help you fall asleep faster, but it will also help you sleep more deeply. This deep sleep is important because it is during this stage that your body heals and repairs itself.

Exercise can help you wake up feeling rested:

If you have trouble waking up in the morning, exercise can help with that too. When you exercise in the morning, it can help to regulate your body’s natural sleep-wake cycle. This means that you will be more likely to wake up feeling rested and energetic in the morning.

Exercise can help to reduce stress:

One of the main reasons why people have trouble sleeping is because they are stressed. Exercise can help to reduce stress by releasing endorphins, which are chemicals that help to improve your mood. Exercise can also help to reduce anxiety and depression, both of which can interfere with sleep.

Avoid exercise close to bedtime or late in the day:

You should avoid exercise close to bedtime. This is because when you exercise, your body temperature rises and then falls again. If you exercise too close to bedtime, your body temperature may not have time to cool down and this can make it harder for you to fall asleep.

Sleep monitoring devices and software

If you want to get a better understanding of your sleep quality, there are a few things you can do.

1. Keep a sleep diary: For one week, write down when you go to bed, when you wake up, and how many hours you got each night. Also note how you feel during the day, such as whether you’re tired or energetic.

2. Use a sleep tracking app: There are many apps available that can track your sleep quality and provide you with information about your sleep patterns and your sleep foundation. Rise Science is the one that we use.

3. Use a fitness tracker: Some fitness trackers also have features that allow them to track your sleep quality.

4. See a doctor: If you’re having trouble sleeping, it’s always a good idea to talk to your doctor. They can help you identify any underlying medical conditions that may be causing your sleep problems and provide you with treatment options.

By following these tips, you can move closer to getting a good night’s sleep. If you have trouble sleeping, there are a few things you can do to get a better understanding of your sleep quality and find ways to improve it. Some of these include creating a bedtime routine, avoiding caffeine and alcohol before bed, using relaxation exercises before bed, and understanding the basics. By following these steps you can help make sure that you wake up feeling refreshed in the morning without any grogginess or fatigue from lack of sleep! Thank you for reading.

FAQ

1. How much sleep do I need?

The amount that you need varies from person to person, but most adults need between 7 and 8 hours per night.

2. What are the consequences of not getting enough?

Not getting enough, or poor sleep quality can lead to a number of health problems, including obesity, diabetes, heart disease, and stroke. It can also negatively impact your mood, memory, and ability to concentrate.

3. How can I tell if I’m getting enough sleep?

If you’re waking up feeling rested and energized during the day, then you’re probably getting enough sleep. If you’re feeling tired during the day or having trouble concentrating, then you may not be getting enough.

4. What should I do if I can’t sleep?

If you’re having trouble sleeping, there are a few things you can try. Creating a bedtime routine, avoiding caffeine and alcohol before bed, and using relaxation exercises before bed can all help you fall and stay asleep through the night. If you’re still having trouble after trying these things it might be time to get medical advice and talk to your doctor. They can help you identify any underlying medical conditions, like sleep apnea or other sleep disorders, that may be causing your sleep problems and provide you with treatment options.

5. Is it ever OK to wake up during the night?

It’s normal to wake up during the night, but if you’re waking up frequently or having difficulty falling back asleep, then it may be a sign of a sleep disorder. If you’re waking up frequently during the night, talk to your doctor. They can help you identify any underlying medical conditions that may be causing your sleep problems and provide you with treatment options.

6. What is circadian rhythm?

Your circadian rhythm is your body’s natural sleep-wake cycle. It’s controlled by a “biological clock” in your brain that tells you when it’s time to sleep and when it’s time to wake up.

7. What is melatonin and can it help me sleep well and get quality sleep?

Melatonin is a hormone that helps regulate your sleep-wake cycle. It’s available in supplement form and can be taken before bed.

8. What does blood pressure have to do with sleep? High blood pressure can be a risk factor for sleep apnea, a disorder that causes you to stop breathing during sleep. If you have high blood pressure, talk to your doctor about whether or not you should be tested for sleep apnea.

Thank you for reading! We hope this article was helpful in providing you with some tips for your sleep foundation. Sweet dreams!

What are the Top 5 wearable technologies for athletes?

There’s no doubt that wearable technologies have taken the world by storm. These devices, which can include anything from smartwatches to heart rate monitors, have become an important part of many people’s lives. For athletes, in particular, wearable technologies can be a valuable tool for tracking progress and improving performance. In this blog post, we’ll take a look at the top five wearable technologies for endurance athletes. Stay safe and have fun out there!

What exactly is wearable technology?

Wearable technology encompasses a wide range of gadgets, including smartwatches, rings, smart clothing, head-mounted displays, and medical tech that connects your health to the world and makes your life simpler.

The top 5 wearable technologies for endurance athletes

Now that we know a bit more about wearable technologies, let’s take a look at the top five devices that can help endurance athletes.

1. Smartwatches: As mentioned before, smartwatches are one of the most popular types of wearable technology. They can be used to track a variety of data, including heart rate, steps taken, and calories burned. This data can be helpful for endurance athletes, as it can give them a snapshot of their overall physical progress. Additionally, many smartwatches come with GPS tracking capability, which can be useful for tracking location during runs or bike rides.

Apple Watch Series 6 (Chuck’s Pick)
This is the device that Dana and I use. It is a top performer and comes with a great set of features, including ECG, fall detection, and an always-on display.

Polar Vantage V2 Smartwatch
This is another top-of-the-line smartwatch designed for endurance athletes. It comes with a built-in heart rate monitor, GPS, and other features that make it perfect for tracking your progress during workouts.

2. Heart rate monitors: A heart rate monitor is a wearable device that helps you to track your heart rate during physical activity. This is a valuable tool for endurance athletes, as it can help them to ensure that they are working at the correct intensity level. Additionally, heart rate monitors can also help to prevent overtraining, which can be harmful to the body.

Wahoo TICKR HR Strap (Chuck’s Pick)

This heart rate monitor strap is a popular option among endurance athletes. It comes with both Bluetooth and ANT+ connectivity, allowing it to work with a variety of devices. Additionally, it is water-resistant, making it perfect for use during strenuous workouts. We use this one while on the bike or the trainer. If we are heading to the gym, we use the Wahoo TICKR Fit.

3. Fitness / Activity trackers: A fitness tracker is a wearable device that tracks your physical activity and calories burned. This data can be helpful for endurance athletes, as it can give them a general idea of how active they are. Additionally, fitness trackers often come with GPS tracking capabilities, which can be useful for tracking location during runs or bike rides.

Oura Ring (Dana’s Pick)
This fitness tracker is designed to be worn on your finger and tracks a wide range of data, including heart rate, body temperature, sleep, and activity level. Dana and I purchased the Oura 3 ring upgrade from our Oura 2 and received a lifetime subscription. A big advantage of the Oura ring is that is pairs effortlessly with HRV for Training. So we can track sleep and HRV. We use the data from HRV for Training to determine if the day is a day to go hard on the bike or take a rest day.

Read More: Training and Racing while sick?

Fitbit Charge 5
The Fitbit Charge 5 is a more budget-friendly option in the wearable tech market, costing less than $200 but providing a lot of features. The device comes with a heart rate monitor, activity and sleep monitoring, GPS tracking for distance covered, calories burned, hourly activity, heart rate, swim-tracking (and some of the company’s most popular top-end sports functions like Active Zone Minutes) as well as advanced sleep monitoring.

4. Head-mounted displays: As the name suggests, a head-mounted display is a wearable device that is worn on the head. This type of device can be used to display information such as cycling metrics or heart rate. Head-mounted displays can be especially useful for endurance athletes, as they can help to keep track of important data without having to stop and look at a separate device.

We have only played with one device and the company has since ceased operations. We are excited about the TCL NXTWear G Glasses and the Bose Frames Audio but I am not convinced that either will provide any benefit to the endurance athlete.

5. Medical Wearables and Biometric monitors: A biometric monitor is a wearable device that tracks a variety of health metrics, such as heart rate, blood pressure, and breathing rate. This type of device can be especially useful for endurance athletes, as it can help to ensure that they are staying healthy during their workouts.

In different ways, the Oura Ring, Wahoo TICKR, and Apple Watch can fall into this category. In many ways, it is the software and how you are going to analyze the data that will show the value. However, here are a few devices that do not meet any of the criteria from above but are worth mentioning.

Airofit Pro Breathing Trainer
This device is designed to help you to improve your breathing. Using the app and the device it is possible to improve your lung function, helping you breathe faster and more efficiently.

Watch Our Review: Will Airofit get me on the podium??

Garmin Index S2 Smart Scale (Chuck’s Pick)

This smart scale is designed to track weight, BMI, body fat percentage, and muscle mass. This data can be helpful for endurance athletes who are looking to track their progress over time.

There are a variety of wearable technologies on the market that can be helpful for endurance athletes. Our top picks include the Apple Watch, Wahoo TICKR Fit, fitness trackers like the Oura Ring, and body weight monitors like those made by Garmin. While there are many other great devices on the market, these five provide some of the most benefits to endurance athletes. Whether you are looking to track your heart rate, breathing rate, or progress over time, there is wearable technology out there that can help you achieve your goals. Thanks for reading!