Fitness Archives - Cronometer Blog https://cronometer.com/blog/category/health/fitness/ Eat smart. Live better. Thu, 18 Jul 2024 20:29:37 +0000 en-US hourly 1 https://wordpress.org/?v=6.6.1 https://cronometer.com/blog/wp-content/uploads/2022/11/cropped-crono-favicon-32x32.png Fitness Archives - Cronometer Blog https://cronometer.com/blog/category/health/fitness/ 32 32 Should You Exercise When You’re Sick? https://cronometer.com/blog/exercise-when-sick/ Wed, 17 Jul 2024 20:16:19 +0000 https://cronometer.com/blog/?p=47478 There’s nothing worse than coming down with an illness, especially when you’ve been consistent with your fitness routine. It throws you off your game and can ruin your momentum so you might be tempted to push through it – but should you?⁠ ⁠We did the research and learned that the biggest determining factor could be […]

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There’s nothing worse than coming down with an illness, especially when you’ve been consistent with your fitness routine. It throws you off your game and can ruin your momentum so you might be tempted to push through it – but should you?⁠

⁠We did the research and learned that the biggest determining factor could be whether or not you have a fever.⁠ 

Do You Have A Fever?

A fever is a temporary rise in body temperature. An oral temperature that’s 100 F (37.8 C) or higher is generally considered to be a fever but you can also keep an eye on a rise in body temperature compared to your normal baseline if you’re using a wearable such as an Oura Ring or an Apple Watch. 

Symptoms of a fever can include sweating, chills and shivering, headache, muscle aches, loss of appetite, dehydration and general weakness. 

Because exercising causes your internal body temperature to rise, doing activity while having a fever has the potential to make your symptoms worse. So, if you’re experiencing any of the above, it’s recommended to a backseat and wait this one out before getting back onto the treadmill!⁠

Listen To Your Body

⁠If your symptoms are low grade – like a case of the sniffles – and you’re feeling super motivated to work out then listen to your body and adjust the strain accordingly.⁠ Try to remember that over-exerting yourself can keep you on the sidelines for longer so when in doubt take a couple days off so you can come back stronger when you’re feeling better!

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]]> How Nutrition Can Improve Endurance https://cronometer.com/blog/nutrition-for-endurance/ Tue, 16 Jul 2024 20:33:30 +0000 https://cronometer.com/blog/?p=45542 General guidelines for optimizing nutrition for cyclists.

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Do you find yourself struggling to find energy to complete longer hikes, bikes or climbs? We do too! We’ve compiled some general guidelines for optimizing nutrition for endurance.

Eating a balanced diet that meets your needs can give you a leg up. Think of your nutrition as another part of training. Learning what works for you and what foods to eat and when to make you feel your best, takes planning and practice. And like training, getting your nutrition dialed will help you crush it. 

Keep in mind that there are many things that make you unique: your goals, level of fitness, body size and composition, and diet. We recommend speaking with a licensed professional for the nuance you need to set yourself up for success.

Before Your Activity

Make sure you have the energy you need to get you through the physical and mental work of a challenging day. Whether you’re hiking to an alpine lake or setting out on a long distance ride  – you’re burning extra calories.
 
Having energy available when you’re exercising will improve your coordination, endurance, concentration, and your recovery afterwards. It also prevents irritability and helps you make good decisions when in the outdoors.
 
If you’re not sure how many calories you are eating, try tracking the foods you eat for a few days. You’ll also need to track your activity to know how much energy you need for the activity. To optimize your nutrition for endurance, log your food and exercise with Cronometer. It can sync with Strava too!
 
Pre-exercise foods should be high in carbs, moderate to low in protein, and low in fat and fibre.
 
If you’re going out for a longer run, hike or bike (1+ hours), have a larger snack or a meal no later than 2 hours before your workout, with a small snack (like a gel) 30 minutes before you begin.
 
"Foods with nitric oxide precursor compounds may improve athletic performance if consumed prior to exercise. Caffeine can also improve muscle strength short-term and improve mental focus, which can optimize athletic performance."
DJ Mazzoni
Registered Dieitian and Medical Reviewer at Illuminate Labs
Good food choices:
  • Sweet potatoes
  • Bananas
  • Gels/chews
  • Granola bars
  • Bagels – we really love bagels at Cronometer!
  • Rice
  • Foods rich in nitrates such as beets, beet powder, spinach & kale.
  • Foods rich in l-citrulline such as watermelon
  • Dark chocolate or coffee
Optimize your nutrition for endurance when climbing

During Your Activity

Having carbs in your system will help prevent fatigue and improve concentration.
 
For light to moderate exercise (up to an hour per day): aim for 3-7 g of carbs per kilogram of body weight every day, to make sure you have enough energy for your activity and recovery.
 
For harder, longer exercise over an hour: your carbohydrate needs will be more in the range of 6-10 g/kg body weight/day for a typical day.
 
Longer exertion and higher intensities are where you can benefit from eating more carbs. Even putting carbs in your mouth during exercise sends a signal to your brain that keeps you feeling good and helps sustain your level of effort.
 
So, if you find yourself getting tired or feeling fuzzy during your exercise, try eating or drinking something with carbs in it. Start with around 30 g of carbs and go up from there if you need it.
 
Foods to eat during activity:
  • Rice cakes (we love the ones in the Feed Zone Portables cookbook by Skratch Labs)
  • Potatoes (pre-boil and bring on your ride)
  • Gels/chews
  • Low-sugar cereal like Shreddies (you’ll get the iron from fortified cereals, important for endurance athletes!)
 
Whatever you bring, make sure you go for low acidity carbs so there’s less of a chance of heartburn or an upset stomach. It might take a bit of trial and error to find the right carbs for you!
Cronometer staff mountain biking in Revelstoke, BC
Nutrition for endurance is crucial for long days on the bike

After Your Activity

Protein in your diet promotes muscle building after your activities – meaning you’ll be stronger on the next!
 
To support your body, aim for 1.2-1.4 g of protein per kg of body weight each day.
 
Spread your protein intake between your meals and snacks throughout the day. This has better effects than having a lot of protein at once. 
 
Refuel with a 4:1 or 3:1 ratio of carbs to protein.
 
For example, if you’re making a smoothie, you would want it to have 30 grams of carbs for every 10 grams of protein. This ratio becomes more important to consider the longer or harder your activity. You may not need to refuel as methodically after a shorter stint. But if you’ve been out there for a while or working hard, this will help refill your carb stores, build strength, and repair muscle damage.
Proper hydration is fundamental to athletic performance

Drink Water

For peak performance, hydrate before, during and after exercise. A few hours before you head out, drink 5-10 ml/per kg of body weight.
 
You’ll start off well hydrated with enough time to get rid of excess beforehand, saving you time looking for a rest stop on the trail.
 
During and after activity, drink enough water to replace what you lost, without overdoing it. To estimate what you need, weigh yourself before and after a ride. Then, aim to drink fluid to replace what you lost.
 
For example, if you weighed 1 kg less when you wrap up for the day, aim to drink 1 L of fluid during your workouts. Drink more afterwards, too – roughly 0.25-0.5 litres for each kg of weight lost.
 
Up your fluid intake when you up the intensity or duration of your exercise and when it’s hotter, more humid or higher altitude than usual.
 
If it’s a hot day, or if you would consider yourself a sweaty person, add electrolytes to your water before and during your workout. If you can tolerate it, Gatorade can be useful as both a carb and a source of electrolytes.
 
A word of caution though as some find that consuming that much sugar in liquid form upsets their stomach. If that’s the case, look for a product like Nuun or Hammer Endurance Endurolytes.
 
When it comes to electrolytes, you want something low/no sugar, but also without artificial sweeteners like sugar alcohols, which may also cause stomach upset.
Cronometer staff mountain biking in Revelstoke, BC
Vitamin SHRED.

Essential Micronutrients

Eat a diet that gives you all the essential vitamins and minerals you need:

  • Vegetables
  • Fruits
  • Whole grains
  • Protein: legumes, eggs, tofu, fish and chicken.

     

Micronutrients

While tracking all the micronutrients is what sets Cronometer apart, there are a few highlighted here for athletes: iron, calcium and vitamin D.

Iron

Helps supply your muscles with the oxygen they need to make energy. Regularly getting a lot of exercise can increase your need for iron, so consider boosting your daily intake above the recommended dietary allowance; 18 mg/day for most adult women and 8 mg/day for adult men and post-menopausal women. This is more important if you are doing long endurance activities, vegetarian or, a woman who menstruates. 

Calcium & Vitamin D

Calcium and vitamin D are also important nutrients for endurance athletes. They help with muscle function as well as reducing the risk of injury.
 

Good sources of calcium include:

  • Spinach
  • Tofu
  • Yogurt
  • Cheese
 
Few foods contain vitamin D; sources include eggs and oily fish like salmon and sardines and milk often has vitamin D added.
 
We can make vitamin D when our skin is exposed to sun. Working out indoors, in the early morning or evening, wearing clothing or applying sunblock that covers your skin all limit your ability to make vitamin D this way. That might mean more reliance on dietary sources and supplements to meet your needs.
Cronometer staff mountain biking in Revelstoke, BC
Hydration, as we mentioned, is crucial!

Drink (Less) Beer

A celebratory brew after a long day, that fits within your energy needs, is part of a healthy diet. Drinking too much alcohol can impair your recovery, as well as your performance even after your hangover wears off.
 
If you feel like you’re not performing at your best, save the suds for the shower and curb your alcohol intake in the day or two before you plan to exercise.

For more of the details behind these recommendations and more information for competitive athletes check out the source:

Nutrition and Athletic Performance, Medicine & Science in Sports & Exercise: March 2016 – Volume 48 – Issue 3 – p 543-568. doi: 10.1249/MSS.0000000000000852

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]]> Device Integration: Sync Your Fitbit https://cronometer.com/blog/fitbit/ https://cronometer.com/blog/fitbit/#comments Wed, 08 May 2024 17:33:51 +0000 https://cronometer.com/blog/?p=29197 NEW: MORE METRICS NOW AVAILABLE On the latest version of Cronometer, you can now import heart rate variability, V02 Max, respiration rate and temperature. Re-authorize your integration to start importing these metrics into Cronometer. Many of our users know that we’ve been supporting a Fitbit integration for a long time now – almost a decade! […]

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NEW: MORE METRICS NOW AVAILABLE

On the latest version of Cronometer, you can now import heart rate variability, V02 Max, respiration rate and temperature. Re-authorize your integration to start importing these metrics into Cronometer.

Many of our users know that we’ve been supporting a Fitbit integration for a long time now – almost a decade!

It’s our most popular device integration and we couldn’t be happier to sync Fitbit data into our app so users can dive deeper into their health.

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How Our Fitbit Integration Works

Sync your Fitbit data with your Cronometer account by navigating to the ‘More’ section of the app. On mobile,  tap More > Connect Apps & Devices > Devices.

On the web version click More > Devices. Select Fitbit from the list of available devices, select which metrics you’d like to sync into Cronometer and follow the prompts to link with your Fitbit account. 

Once connected, the app will automatically pull the data into your Diary. You can use the ‘Force Sync’ feature to import data from prior days.

You’ll be able to import the following metrics from Fitbit:

  • Respiration Rate – new!
  • Heart Rate Variability (HRV) – new!
  • VO2 Max – new!
  • Blood Oxygen Saturation (SpO2) – new!
  • Skin Temperature – new!
  • Core Temperature – new!
  • Sleep Stage
  • Weight
  • Heart Rate
  • Body Fat
  • Daily Activity & Workouts

Leveraging Your Fitbit Data

Once you have data importing from your Fitbit account, don’t just let it sit around on your Diary screen! 

Cronometer Gold subscribers have access to Custom Charts, which will allow you to chart your Fitbit metrics against nutrient intake. For example, you could see how magnesium intake affects your sleep or how sodium intake might affect your heart rate. For some more Custom Chart inspiration, check out this blog.

More About Fitbit

Fitbit, now part of Google, offers one of the most affordable and versatile fitness trackers on the market. Their product line up includes fitness trackers, smart watches and a smart scale.

For more information or to browse products, visit their website.

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]]> https://cronometer.com/blog/fitbit/feed/ 37 Device Integration: Sync Withings Data https://cronometer.com/blog/withings/ https://cronometer.com/blog/withings/#comments Thu, 23 Nov 2023 22:56:23 +0000 https://cronometer.com/blog/?p=1483 Many of our users know that we’ve been supporting a Withings integration for a long time now – over a decade! Withings supporters have long had the option to import their weight, body fat percentage, sleep, activity, heart rate, blood pressure, body temperature and pulse wave velocity data into their Cronometer accounts. In a recent app update, […]

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Many of our users know that we’ve been supporting a Withings integration for a long time now – over a decade! Withings supporters have long had the option to import their weight, body fat percentage, sleep, activity, heart rate, blood pressure, body temperature and pulse wave velocity data into their Cronometer accounts.

In a recent app update, we’ve introduced support for seeing Sleep Score and time data on sleep stages, so you will now see the time you spent in light sleep and deep sleep within the imported diary entry. Users can also now choose to import oxygen saturation and VO2 max into their diaries. 

If you’re interested in having sleep imported into your Cronometer account and already have your Withings device connected, head to More > Connect Apps & Devices >Devices and click on Withings to select your desired metrics.

New to the Withings integration? Scroll down for detailed instructions on how to connect.

On The Mobile App

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On The Web App

How To Sync Your Withings Device

Sync your Withings data with your Cronometer account by navigating to the More section of the app. On mobile, make sure you’re on the latest version of the app, then click on Connect Apps & Devices > Devices. Select Withings from the list of available devices, select which metrics you’d like to sync into Cronometer and follow the prompts to link with your Withings account. 

On the web browser, click More > Devices. Select Withings from the list of available devices, select which metrics you’d like to sync into Cronometer and follow the prompts to link with your Withings account. Once connected, the app will automatically pull the data into your Diary. 

You’ll be able to import the following metrics from Withings:

More About Withings

Withings believes in a world where everyone can see their path to better health, and feel supported to pursue it. The company is data driven, just like us and has a best-in-class app to provide support and help you track trends in your health.

Whether you’re looking for a sophisticated body scanning smart scale, blood pressure monitor, analog smart watch, sleep analyzer or smart thermometer, Withings has a wide variety of health-and fitness-focused devices that can help give you a holistic view of your health and help you move a little more each day.

For more information or to browse products, visit their website.

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]]> https://cronometer.com/blog/withings/feed/ 3 Device Integration: Oura Ring https://cronometer.com/blog/oura-ring/ Thu, 23 Nov 2023 22:55:57 +0000 https://cronometer.com/blog/?p=48053 Sync Oura Ring Data Into Your Cronometer Account NEW: IMPORT CYCLE INSIGHTS​ On the latest version of Cronometer, females can now import Cycle Insights from ŌURA. For more information and a detailed breakdown on how to use and leverage our new Cycle Tracking feature, click here. If you have an Oura Ring, you probably already know […]

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Sync Oura Ring Data Into Your Cronometer Account

NEW: IMPORT CYCLE INSIGHTS​

On the latest version of Cronometer, females can now import Cycle Insights from ŌURA. For more information and a detailed breakdown on how to use and leverage our new Cycle Tracking feature, click here.

If you have an Oura Ring, you probably already know that they’re the industry-leading sleep and activity tracker which has built its reputation on accuracy – something we love about it!

We couldn’t be happier to integrate ŌURA’s data into our app so our users can dive deeper into their health insights. See how nutrition affects your sleep or vice versa by syncing Cronometer with ŌURA.

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How Our ŌURA Integration Works

Sync ŌURA data with your Cronometer account by navigating to the ‘More’ section of the app. On mobile, tap More > Connect Apps & Devices > Devices.

On the web browser, click More > Devices. Select ŌURA from the list of available devices and follow the prompts to link with your ŌURA account. 

Once connected, select which metrics you’d like to sync into Cronometer and the app will automatically pull the data into your Diary. You can use the ‘Force Sync’ feature to import data from prior days.

You’ll be able to import the following metrics from ŌURA:

Click here to try it now!

Try It Now

Leveraging Your ŌURA Data

Once you have data importing from your ŌURA account, don’t just let it sit around on your Diary screen! 

Cronometer Gold subscribers have access to Custom Charts, which will allow you to chart your ŌURA metrics against nutrient intake. For example, you could see how magnesium intake affects your sleep or how sleep might affect your appetite. For some more Custom Chart inspiration, check out this blog.

If you’re importing Cycle Insights from ŌURA, these can also be used as an overlay on a Chart to see how your menstrual cycle phase might impact your energy, appetite or mood. Read this blog for more information on Cycle Tracking with Cronometer and ŌURA. 

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More About ŌURA

A little bit of fashion with a whole lot of function. One of the most powerful attributes of the Oura Ring is its unique form factor, and the new Oura Horizon features an elegant and sleek design while delivering the most innovative and advanced health tracking capabilities available today.  Visit www.ouraring.com for more.

Looking at purchasing an Oura Ring? Cronometer users can receive $40 off here.

Frequently Asked Questions

How Do I Redeem My 30 Day Free Trial Of Cronometer Gold From ŌURA?

Existing Cronometer users: First of all, make sure you are subscribed to receive emails from us via More > Account > Privacy and toggle on ‘I agree to receive newsletters and promotional emails’. Then click on the ‘Sign up now’ link in the email that ŌURA sent you. This will bring you to cronometer.com where you may need to sign in to your account. If you are already signed in, you’ll be taken to your Dashboard screen. Once this has been done, take a look in your email inbox for an email from Cronometer titled ‘Instructions To Redeem Your 30-Day Free Trial Via Oura’. Open the email, click ‘Redeem Now’ and sign in to your account on the page this button brings you to. You then should have access to Cronometer Gold for the next 30 days.

If you are subscribed to push notifications on your mobile device, you will also receive a push notification prompting you to redeem your free trial. Click on the push notification and sign in on the page it brings you to. You then should have access to Cronometer Gold for the next 30 days.  

This trial cannot be redeemed on existing Cronometer Gold accounts.

New Cronometer users: Click on the ‘Sign up now’ link in the email that ŌURA sent you. This will bring you to cronometer.com where you can sign up for a new account by clicking the ‘Sign Up – It’s Free’ button. Make sure you check the ‘I agree to receive Cronometer newsletter and promotional emails.’ on. Once you’ve signed up for an account, take a look in your email inbox for an email from Cronometer titled ‘Instructions To Redeem Your 30-Day Free Trial Via Oura’. Open the email, click ‘Redeem Now’ and sign in to your account on the page this button brings you to. You then should have access to Cronometer Gold for the next 30 days. 

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]]> Device Integration: WHOOP https://cronometer.com/blog/whoop/ Thu, 23 Nov 2023 22:36:39 +0000 https://cronometer.com/blog/?p=47616 Today, we are thrilled to announce that we have partnered with WHOOP to offer a seamless integration of exercise, sleep cycle and recovery data directly into your Cronometer account.  WHOOP, a wearable device which tracks your activity, sleep and recovery needs, has quickly gained a great reputation across the science, health and sports communities for […]

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Today, we are thrilled to announce that we have partnered with WHOOP to offer a seamless integration of exercise, sleep cycle and recovery data directly into your Cronometer account. 

WHOOP, a wearable device which tracks your activity, sleep and recovery needs, has quickly gained a great reputation across the science, health and sports communities for its best-in-class technology. We couldn’t be happier to integrate their data into our app!

In our latest app update, we’ve introduced Sleep Score biometric integration into Cronometer. Within the diary, users can now see details on their sleep and leverage the data in any Chart.

How Our WHOOP Integration Works

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Sync your WHOOP data with your Cronometer account by navigating to the More section of the app. On mobile, make sure you’re on the latest version of the app, then click on ‘integrations’. On the web browser, click on the ‘devices’ tab. Select WHOOP from the list of available devices and follow the prompts to link with your WHOOP account. 

Once connected, select which metrics you’d like to sync into Cronometer and the app will automatically pull the data into your Diary. 

You’ll be able to import the following metrics from WHOOP:

Get Your First Month Free

WHOOP works on a membership model which includes the device and access to the WHOOP app, featuring personalized insights, built-in coaching features, and weekly and monthly performance reports. If you’re not currently a WHOOP user and want to start monitoring your health on a whole other level, you can get your first month free here.

More About WHOOP

WHOOP is a wearable health and fitness coach designed to help people achieve their goals. WHOOP delivers best-in-class wearable technology, actionable feedback, and recommendations across recovery, sleep, training, and health. Join a community of professional athletes, Fortune 500 CEOs, executives, fitness enthusiasts, military personnel, frontline workers, and anyone looking to improve their performance. Visit www.whoop.com for more.

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]]> Device Integration: Garmin https://cronometer.com/blog/garmin/ https://cronometer.com/blog/garmin/#comments Thu, 23 Nov 2023 22:32:30 +0000 https://cronometer.com/blog/?p=32503 IMPROVED DAILY ACTIVITY To increase accuracy, we recently improved how daily activity is imported from your Garmin device. 👟 Daily Activity Calculation: The Garmin ‘Daily Activity’ entry in your Cronometer Diary now includes your sedentary to light movement calories from your Garmin resting calorie circle! The calculation now looks like this: Daily Activity = Garmin […]

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IMPROVED DAILY ACTIVITY

To increase accuracy, we recently improved how daily activity is imported from your Garmin device.

👟 Daily Activity Calculation: The Garmin ‘Daily Activity’ entry in your Cronometer Diary now includes your sedentary to light movement calories from your Garmin resting calorie circle!

The calculation now looks like this: Daily Activity = Garmin total calories burned – Garmin calories burned from individual exercises – BMR (as it’s already accounted for in Cronometer).

⭐ Top Tip: If comparing your Garmin and Cronometer data, check a day in the past! While Cronometer displays your BMR and Baseline Activity Level totals at the beginning of the day, Garmin’s Total Calories will top-up throughout the day. Note: The totals will not be exactly the same but they should be close.

Data is super important when it comes to nailing your health and wellness goals. With the integration of Cronometer and Garmin, users have a tool at their disposal to track their nutrition and exercise in one seamless experience. This combo is all about helping you make smart choices for your health and fitness by bringing together your exercise info and biometrics right into your Cronometer account. 

Importing Garmin Data Into Cronometer

By connecting Garmin and Cronometer, you’ll be able to import the following metrics into Cronometer:

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How To Sync Your Garmin Device

Sync your Garmin data with your Cronometer account by navigating to the More section of the app.

On mobile, make sure you’re on the latest version of the app, then click on Connect Apps & Devices > Devices. Select Garmin from the list of available devices and follow the prompts to link with your Garmin account. 

On the web browser, click More > Devices. Select Garmin from the list of available devices and follow the prompts to link with your Garmin account. 

Once connected, select which metrics you’d like to sync into Cronometer and the app will automatically pull the data into your Diary. 

Leveraging Your Garmin Data

Once you have data importing from Garmin, don’t just let it sit around on your Diary screen! 

Cronometer Gold subscribers have access to Custom Charts, which will allow you to chart your metrics against nutrient intake. For example, you could see how your nutrition (like magnesium intake) affects your sleep or how alcohol intake might affect your resting heart rate. For some more Custom Chart inspiration, check out this blog.

More About Garmin

Whether you’re looking for a no-frills fitness tracker, a full-featured GPS smartwatch or a smart scale that keeps track of all the details, Garmin has a wide variety of health-and fitness-focused devices that can help give you a holistic view of your health and help you move a little more each day.

Engineered on the inside for life on the outside, Garmin products have revolutionized the aviation, automotive, fitness, marine and outdoor lifestyles. Dedicated to helping people make the most of the time they spend pursuing their passions, Garmin believes every day is an opportunity to innovate and a chance to beat yesterday.

For more information or to browse products, visit their website.

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]]> https://cronometer.com/blog/garmin/feed/ 26 A Deeper Look At Our Integrated Wearables https://cronometer.com/blog/integrated-wearables/ Thu, 23 Nov 2023 22:14:53 +0000 https://cronometer.com/blog/?p=50690 Cronometer staff are pretty techy individuals; many of us use wearables to keep us on track, keep us in the know about our activity levels and biometrics and to motivate us to move more. If you’re wondering which one to get that will seamlessly sync your data into your Cronometer account, read on! WHOOP Nowadays, […]

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Cronometer staff are pretty techy individuals; many of us use wearables to keep us on track, keep us in the know about our activity levels and biometrics and to motivate us to move more. If you’re wondering which one to get that will seamlessly sync your data into your Cronometer account, read on!

Cronometer, Whoop Holiday Guide

WHOOP

Nowadays, numerous fitness trackers are available to assist you in monitoring your daily activities. However, if you’re seeking a detailed analysis of your exercise performance, sleep quality, and heart rate information, the WHOOP 4.0 offers an extensive array of data.

Why we love it:

  • Extensive data with weekly/monthly feedback and assessments
  • Waterproof with an IP68 rating
  • So many fun band colours to choose from
  • You never have to take it off, it can charge while you wear it
  • Now incorporates strength training by tracking your muscular load

I love the detailed sleep stats breakdown, with RHR, and HRV; all of which feed into your recovery score. This helps me optimize my exercise routine to stay balanced and not over exert myself to the point that exercise negatively impacts my health. The trend analysis is great as well, I really appreciate seeing how exercise improves HRV, and RHR metrics. The AI coach is pretty neat, it's like having a personal trainer in my pocket!

Staffer, Brendan

Cons: 

  • No at a glance data or insights on your wrist
  • No GPS capabilities
  • Requires a monthly membership

Oura Ring

If you’re a minimalist or don’t like to wear watches, then the Oura Ring was made for you! Tons of data paired with amazing tech built into the tiniest ring puts tracking and health insights at your literal fingertips.

We recently added several new metrics available to import, including adding a new Cycle Tracking feature which is powered by Oura’s Cycle Insights.

Why we love it:

  • This ring holds a charge forever; it goes a week without needing to be charged and when you do need to charge the ring it only takes max 80 minutes
  • It’s not bulky at all and most of the time you don’t realize it’s even there
  • Tracks everything – sleep, respiratory rate, heart rate, temperature, calories burned and for females it has Cycle Insights which will predict when you’re likely to get your period. 
  • Makes recommendations on how much to exercise 

Oura gives you a "Readiness Score" - they take your previous nights biometrics (hours of sleep, resting heart rate, temperature) and give you recommendations on how much you should exercise. Initially I thought this was a little hoakey but after wearing Oura for more than a year I have found tremendous value in loosely following it's recommendations.

Staffer, Eliisa

Cons:

  • If you use your hands a lot – to lift weights or hold handlebars the ring can occasionally pinch your palms
  • There’s no stats available on the ring itself, so you need an app or the web to get any data
  • Oura is focused predominantly on sleep so you don’t get stats, like heart rate on your exercise
  • No GPS function

Suunto

Next up, we introduced a Suunto integration in 2022 so we’d be silly not to include them towards the top of our list.

Suunto, based in Finland, sits at the forefront of design and innovation of sports watches and offers a wide range of durable and long-lasting wearable devices. Widely known and respected across the action sports community, we couldn’t be happier to integrate their data into our app!

Why we love Suunto:

  • Durable and made for action sports. 
  • Lots of options with a price point to suit most budgets.
  • Lots of exercises to choose from.
  • Suunto 9 Peak has an amazing battery life.

The battery life on my Suunto 9 Peak is incredible. I feel like I never have to charge the thing. It's small, light and comfortable and I love the look of it. It performs great in the outdoors whether I'm skiing, backcountry touring or mountain biking. The GPS is super handy! The only thing that I would like to see improved is the sleep tracking. It doesn't seem super accurate.

Staffer, Emily

Cons:

  • Sleep tracking could be improved upon, depending on the model.

Apple Watch

We have a lot of Apple Watch wearers at Cronometer and for good reason – this wearable literally does it all! This year, we introduced an Apple Watch app so you can take a look at your Cronometer stats easily on your wrist. Apple has also recently introduced temperature sensing, which helps women track their cycles and have improved their sleep tracking to include REM, core or deep sleep data as well.

Why we love it:
  • It tracks activity and workouts
  • It replaces GPS running watches
  • Waterproof
  • You can change the bracelets
  • You can set alarms that vibrate, which is helpful if your partner is on different schedule
  • You can make calls without having your phone
  • It gives you inactivity alerts to get you up and moving

"I love it because I can see messages and notifications quickly, I don't have to take my phone everywhere. This is handy when I am skiing because my phone doesn't freeze. It's also cool to see more detailed stats on my exercise."

Staffer, Toby

Cons:

  • It is expensive
  • One more gadget to worry about (don’t want to break it!)
  • It’s uncomfortable to sleep and work with the metal wristband
  • This one might seem obvious, but you need an Apple iPhone to use it
  • Those inactivity alerts we said we loved? Well, they can sometimes start vibrating if you get up in the middle of the night to use the loo… who wants to be reminded to stand every hour at 4:00am?

People who swim or spend a lot of time in the water should get a metal or plastic band. Cloth bands tend to stay wet for a long time.

Staffer, Sab

Samsung Galaxy Watch

With our Samsung partnership released in 2021 and our widget made specifically for the Samsung Galaxy Watch you know we have to include this wearable on our list. They’ve recently released the Galaxy Watch6 which has an updated design, comes with a better battery life and sleep tracking.

Why we love it:

  • Cutting edge: the first watch to track BIA
  • Sleek + modern design
  • Your phone on your wrist: all the functionality of your phone in one convenient location
  • Good price point for the functionality

This watch is particularly sleek and modern looking. The UI is intuitive, the watch's performance is snappy, and the sensors are fairly accurate.

Staffer, Brendan

Cons:

  • You have to charge it everyday
  • Occasionally staffers had some difficulty getting the wearable to check BIA consistently
  • Works well with Samsung and Android platforms, but not compatible with an iPhone or other Apple products.

FitBit

Can we even do up a wearable guide without mentioning the iconic FitBit? The majority of our Cronometer users choose Fitbit as their tracker of choice and for good reason.

Why we love it:

  • Affordable; Fitbit has so many different models for any price point
  • Tracks a lot; steps, sleep, exercise and heart rate (based on model)
  • It’s easy to set goals and challenge yourself
  • FitBit has a strong community to help you troubleshoot and encourage

The FitBit is lightweight, I didn't even realize I was wearing it.

Staffer, Derek

Cons:

  • You have to charge it every 3-4 days
  • Reported to be less accurate than other trackers when counting steps and calories burned
  • FitBit sends a lot of emails to upgrade your wearable (although we are sure there’s an unsubscribe button!)

Garmin

Garmin has long been a favourite of fitness enthusiasts who routinely exercise outdoors because of it’s amazing GPS tracking.

Why we love it:

  • Built in GPS tracks your location so you’re never lost outdoors
  • Makes tracking runs super easy – throw it in run mode and get your lap time, distance and HR at a glance
  • Download apps to play music like Spotify or check your local weather

The watch is fantastic for all things athletic. I love being able to quickly access stats from a workout and track my progress over longer periods of time. Notifications and the user interface can be a bit clunky so this is definitely a fitness tracker first and smartwatch second, but if you're looking for a dedicated tracking device at a reasonable price this is a great choice!

Staffer, Alex

Cons:

  • Interface is clunky
  • Have to be mindful about downloading maps if you’re heading out of service

The post A Deeper Look At Our Integrated Wearables appeared first on Cronometer Blog.

]]> A Guide To Nutrition For Cyclists https://cronometer.com/blog/nutrition-for-cyclists/ Tue, 18 Jul 2023 22:38:00 +0000 https://cronometer.com/blog/?p=40747 General guidelines for optimizing nutrition for cyclists.

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Eating a balanced diet that meets your needs can give you a leg up on your rides. Think of your nutrition as another part of training. Learning what works for you and what foods to eat and when to make you feel your best, takes planning and practice. And like training, getting your nutrition dialed will help you crush it on your bike. We’ve compiled some general guidelines for optimizing nutrition for cyclists.

Keep in mind that there are many things that make you unique: your goals, level of fitness, body size and composition, and diet. We recommend speaking with a licensed professional for the nuance you need to set yourself up for success.

Cronometer staff mountain biking in Revelstoke, BC
Brendan and Sadegh debating line choices on a rowdy little descent.

Before Your Ride

Make sure you have the energy you need to get you through the physical and mental work of a challenging bike ride. Whether you’re riding trails, gravel or road – you’re burning extra calories.
 
Having energy available when you are on your bike will improve your coordination, endurance, concentration, and your recovery after exercise. It also prevents irritability and helps you make good decisions when taking risks on your bike.
 
If you’re not sure how many calories you are eating, try tracking the foods you eat for a few days. You’ll also need to track your activity to know how much energy you need for riding. To optimize your nutrition for cycling, log your foods and rides with Cronometer. It can sync with Strava too!
 
Pre-ride foods should be high in carbs, moderate to low in protein, and low in fat and fibre.
 
If you’re going on a longer ride (1+ hours), have a larger snack or a meal no later than 2 hours before your workout, with a small snack (like a gel) 30 minutes before you begin.
 
Good pre-ride food choices:
  • Sweet potatoes
  • Bananas
  • Gels/chews
  • Granola bars
  • Bagels – we really love bagels at Cronometer!
  • Rice
Mountain biking in Revelstoke, BC
Our Nutrition Scientist is typically all smiles and even more so when wearing this shirt!

During Your Ride

Having carbs in your system on an enduro ride with bursts of high intensity will help prevent fatigue and improve concentration.
 
For light to moderate rides (up to an hour per day): aim for 3-7 g of carbs per kilogram of body weight every day, to make sure you have enough energy for your ride and recovery.
 
For harder, longer rides over an hour: your carbohydrate needs will be more in the range of 6-10 g/kg body weight/day for a typical day.
 
Longer rides and higher intensities are where you can benefit from eating more carbs. Even putting carbs in your mouth during exercise sends a signal to your brain that keeps you feeling good and helps sustain your level of effort.
 
So, if you find yourself getting tired or feeling fuzzy during your ride, try eating or drinking something with carbs in it. Start with around 30 g of carbs and go up from there if you need it.
 
Foods to eat mid-ride:
  • Rice cakes (we love the ones in the Feed Zone Portables cookbook by Skratch Labs)
  • Potatoes (pre-boil and bring on your ride)
  • Gels/chews
  • Low-sugar cereal like Shreddies (you’ll get the iron from fortified cereals, important for endurance athletes!)
 
Whatever you bring, make sure you go for low acidity carbs so there’s less of a chance of heartburn or an upset stomach. It might take a bit of trial and error to find the right carbs for you!
Cronometer staff mountain biking in Revelstoke, BC

Post-Ride Recovery

Protein in your diet promotes muscle building after your ride – meaning you’ll be stronger on the next!
 
To support your body during bike season, aim for 1.2-1.4 g of protein / per kg of body weight / per day.
 
Spread your protein intake between your meals and snacks throughout the day. This has better effects than having a lot of protein at once. 
 
After your ride, refuel with a 4:1 or 3:1 ratio of carbs to protein.
 
For example, if you’re making a smoothie, you would want it to have 30 grams of carbs for every 10 grams of protein. This ratio becomes more important to consider the longer or harder your ride. You may not need to refuel as methodically after a shorter ride. But if you’ve been out there for a while or working hard, this will help refill your carb stores, build strength, and repair muscle damage.
Cronometer staff mountain biking in Revelstoke, BC
Oh yeah, there's a reason we call him Sendy Brendy at the office!

Drink Water

For peak performance, hydrate before, during and after you ride. A few hours before you hop on your bike, drink 5-10 ml/per kg of body weight.
 
You’ll start your ride well hydrated with enough time to get rid of excess beforehand, saving you time looking for a rest stop on the trail.
 
During and after your ride, drink enough water to replace what you lost, without overdoing it. To estimate what you need, weigh yourself before and after a ride. Then, aim to drink fluid to replace what you lost.
 
For example, if you weighed 1 kg less when you hop off your bike, aim to drink 1 L of fluid during your workouts. Drink more after your ride, too – roughly 0.25-0.5 litres for each kg of weight lost.
 
Up your fluid intake when you up the intensity or duration of your ride and when it’s hotter, more humid or higher altitude than usual.
 
If it’s a hot day, or if you would consider yourself a sweaty person, add electrolytes to your water before and during your workout. If you can tolerate it, Gatorade can be useful as both a carb and a source of electrolytes.
 
A word of caution though as some find that consuming that much sugar in liquid form upsets their stomach. If that’s the case, look for a product like Nuun or Hammer Endurance Endurolytes.
 
When it comes to electrolytes, you want something low/no sugar, but also without artificial sweeteners like sugar alcohols, which may also cause stomach upset.
Cronometer staff mountain biking in Revelstoke, BC
Vitamin SHRED.

Essential Micronutrients

Eat a diet that gives you all the essential vitamins and minerals you need:

  • Vegetables
  • Fruits
  • Whole grains
  • Protein: legumes, eggs, tofu, fish and chicken.

     

Micronutrients for cyclists

While tracking all the micronutrients is what sets Cronometer apart, there are a few highlighted here for athletes: iron, calcium and vitamin D.

Iron

Helps supply your muscles with the oxygen they need to make energy. Hitting your bike regularly can increase your need for iron, so consider boosting your daily intake above the recommended dietary allowance; 18 mg/day for most adult women and 8 mg/day for adult men and post-menopausal women. This is more important if you are doing long rides, vegetarian or, a woman who menstruates. 

Calcium & Vitamin D

Calcium and Vitamin D are also important nutrients for endurance cyclists. They help with muscle function as well as reducing the risk of injury.
 

Good sources of calcium include:

  • Spinach
  • Tofu
  • Yogurt
  • Cheese
 
Few foods contain vitamin D; sources include eggs and oily fish like salmon and sardines and milk often has vitamin D added.
 
We can make vitamin D when our skin is exposed to sun. Cycling indoors, in the early morning or evening, wearing clothing or applying sunblock that covers your skin all limit your ability to make vitamin D this way. That might mean more reliance on dietary sources and supplements to meet your needs.
Cronometer staff mountain biking in Revelstoke, BC
Hydration, as we mentioned, is crucial!

Drink (Less) Beer

A celebratory brew after a long ride, that fits within your energy needs, is part of a healthy diet. Drinking too much alcohol can impair your recovery, as well as your performance even after your hangover wears off.
 
If you feel like you’re not performing at your best, save the suds for the shower and curb your alcohol intake in the day or two before you plan to ride.

For more of the details behind these recommendations and more information for competitive athletes check out the source:

Nutrition and Athletic Performance, Medicine & Science in Sports & Exercise: March 2016 – Volume 48 – Issue 3 – p 543-568. doi: 10.1249/MSS.0000000000000852

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]]> The Best Ways To Track Exercise In Cronometer https://cronometer.com/blog/track-exercise/ Tue, 11 Jul 2023 17:34:00 +0000 https://cronometer.com/blog/?p=45883 If you’re wondering what the best way to track your exercise is in Cronometer there is one answer: whatever works best for you! Read below to find the four options you might want to consider along the way. Link Your Wearable Device If you have a device that we integrate with – Apple Health, Google […]

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If you’re wondering what the best way to track your exercise is in Cronometer there is one answer: whatever works best for you! Read below to find the four options you might want to consider along the way.

Link Your Wearable Device

If you have a device that we integrate with – Apple Health, Google Fit, Samsung, Oura, WHOOP, Fitbit, Garmin, Polar, Strava, Suunto or Withings – then the most seamless way to track your activity is to sync your wearable to Cronometer. This will give you real-time stats on energy burned, heart rate and more.

On the energy settings page, make sure you set your activity level to ‘none’ or make sure the ‘replace with imported activity’ box is checked so you’re not double counting your energy burned amounts! 

Set An Activity Level

If you don’t have a wearable, one of the simplest ways to track your activity is to set an Activity Level within the More Menu (this is also part of our sign-up process, so if you have an account, chances are, you’ve already done it). 

Activity Levels include: Sedentary, Lightly Active, Moderately Active, Very Active or a Custom Target based on your preference.

These levels will automatically add a sum to your Energy Burned total at the beginning of the day and won’t shift unless you’re making changes to your biometrics within your account. 

This option would be most ideal for people who don’t have a lot of varied activities throughout the week and tend to do the same level of exercise most days.

Log Each Exercise

If you’re trying to get the most detailed exercise settings, then you can use our activity database to log an exercise as you complete them. Simply tap the orange + then choose add exercise. From there you can search for different activities or create a custom one. Enter in the duration and effort level to get Cronometer to determine how much energy you burned based on your metrics.

This option is best for people who do a variety of different exercises during the week and who want a more precise account for their energy burned.

Activity Level + Add Exercise Hybrid

This is a hybrid of options 2 + 3. You set a basic activity level which accounts for your base level of activity most days and then Add Exercise when you do something out of the ordinary.

Ideal for people who, say, walk every day and then do weekly spin!

Well, there you have it – the best ways to track exercise in your Cronometer account. Happy tracking, folks! Looking for more tips & tricks? Click here.

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