Quit tracking calories & steps, and track STRAIN. The BEST metric of any fitness tracker | WHOOP
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- čas přidán 15. 01. 2021
- Many fitness trackers emphasize calories, or steps. Those metrics are a thing of the past. To properly quantify improvements in your cardiovascular, and overall for that matter, health, WHOOP puts the daily focus on Strain - a metric that measures your cardiovascular exertion from the time you go to bed, to the time you close your eyes. It's also the most personalized tracker that I've ever used, and I've used a ton. Check out the video as to why you should use WHOOP, or if you already do, some more details on how Strain is calculated, why its important, and how you can use it to improve your health. Enjoy!
#whoop #fitnesstracker #fitnesstech
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If you want to calculate what your HR needs to reach to accumulate strain, here's the steps:
1. Calculate Max Heart Rate : 220 - Your Age
2. Calculate Heart Rate Reserve (HRR): Max Heart Rate - Resting Heart Rate
3. Calculate adjusted HRR: 0.3 * HRR
4. Calculate Minimum Strain HR: Resting Heart Rate + adjusted HRR
Example using my data:
1. Max Heart Rate: 220 - 31yrs old = 189
2. HRR: 189 - 48 (RHR from WHOOP 7 day Recovery screen) = 141
3. Adjusted HRR: 42 (rounded)
4. Minimum Strain HR: 48 + 42 = 90bpm
exactly
Well done Wes, the only one that really helps me understand how strain works. Just got the 4.0 and now ready for some hard work! Can't wait to watch your other video's!
Hey Wes, found your content super valuable . so clear and helpful and without bullshit! Appreciate it man, take care!
Great review! Glad to see someone addressing that we're all different in how our bodies react and I'm sort of in the same boat as you mentioned with Whoop vs Garmin (or whatever one you choose to use).
I was refusing to let myself rest, afraid I'd lose out on some fitness improvement in my road cycling when only using the Garmin. Adding the Whoop with its customized-to-me strain scores has been that missing element and I find I can push myself more when I want/need to with less chance of just flat burning out or hurting myself because I just don't know when I can take a rest day/week/whatever without feeling guilty.
Being able to look at HRV vs RHR and see that yes there are indeed trending changes and I'm not just being lazy is a huge plus.
That was incredibly well said and explained. Thanks!
Wes you are dropping some serious knowledge on us! Thank you for the translation!
Love your videos man. I've watch only a few so far. But keep it up
Great video, thanks for the information. Very informative. I lost a lot, if not all my motivation to train in 2020. I'm making a really big effort this year to get back into training and making them gains 💪. I've just got myself some fit track scales to measure my comp and tracking all calories in my fitness pal. You've given me a lot to think about measuring my recovery. Must add the quality in the vid really stands out the transitions, the graphics, the audio 👌🏽
I think a lot of people lost motivation in 2020. Being in South Florida, I was fortunate that the gyms were not closed for too long. I'm sure you'll get back into it! The WHOOP is a great motivator, IMO. It's almost become a game for me to improve each of the individual metrics and see my health improve. Something the Apple Watch did a poor job for me.
Thanks for this!! I used your discount!!
You're the best!
I Love all of these whoop videos! I recently got one because I got a spot in the adidas x whoop research study but I’m having a lot of trouble maintaining weight. How would you maintain/lost/gain weight without counting calories?
Again, your content is incredible please continue uploading and you’ll get a million FAST
Firstly, thanks for the kind words. A lot work, but a lot of fun making these videos.
As far as cutting/maintenance/bulking I do count calories, but not with a tracker. That's done through TDEE (total daily energy expenditure) calculation, tracking my food on MyFitnessPal, and then monitoring my body measurements. As I state in this video, I use WHOOP's measurements to give me the general trend of my energy expenditure to know if I should maybe eat more or less for a day. I did a video with Dr. Dwyer on fat loss tech that goes more into that, and I'd recommend following her on instagram (@dr.dwyer). She's the macro queen, and helps me with all this.
@@WesJH first things first i gotta give credit where it's due. Your videos are awesome and informative, well put together man. I immediately subscribed.
So on calorie subject, I gotta say whoop has been, I want to say, 80% accurate! You mentioned using TDEE to track calories yes that's correct I used a TDEE online calculator and my maintenance calories were at 2,150. Now to lose weight the calculator subtracted -350 calories (depending how many Lbs I want to lose per week) , new calories 1,800. So I decided to track my daily calorie expenditure using whoop for the next 3 days, before dieting and exercising. Surprisingly my daily calorie expenditure were so close to the online calculator (whoop calories between 2,100 and 2,080 - online calculator: 2,150) My conclusion and my personal opinion it's accurate not 100% nothing ever will be but it's estimate is shocking. Well ever since i started my cutting phase I've lost 6lbs so far and i use my whoop daily calorie expenditure as a guide. I burned less calories? I try to eat exactly at the recommend calories (1,800). I worked out extra hard that day? I can have a late snack or that pop I've been craving.
@@hybridramper-futurearmy1160 Hey firstly, I really appreciate the kind words, and congrats on the cut! That's never a fun thing to do, but glad you're getting your results.
One thing people don't keep in mind when they start cutting is the results your body goes through, which can be pretty positive. Less weight/inflammation/body fat can help reduce that resting heart rate, and average heart rate, which will also result in less caloric expenditure. It's amazing to see when you lose weight how much less work your heart has to do. That's why I think it's important to cut things like body fat to a healthy performance level to help it out. It's just useless weight.
I'd be interested in knowing your RHR and Average Heart Rate, as well as your respiratory rate. I'd imagine there could be a down trend in those? Obviously a good thing.
@@WesJH there's a lot going on in my body right now a lot of positive things. My RHR started at 85 and the trend keeps going down right now is at 71! Also my Respiratory rate fluctuated not by a lot the first few weeks of working out, since last Saturday (7 days ago) it keeps going down also I wake up more energetic as well ready to tackle the day when RR goes down. Also since I started Maffetone low heart training on my endurance days I've noticed I sleep better too. Anything else you want to know feel free to email me brother. carlosvillatoro3@gmail.com
Does anyone know if or where ALL activities are stored?
I think Fitbit is still better for overall fitness tracking. I think im going to get another Fitbit. The Apple Watch tracks heart rate and such, but I wish it had much more information like fat burning zone, peak calories being burned and stuff. I used to love the Fitbit for that
My question is this, when I wear my garmin, I keep it off Bluetooth the whole day, untill I train I will link it to my phone and send the info to my app. Then I unconnect it to my phone, untill I want to sync it again.
I just don’t want the Bluetooth/cellular radiation on me 24/7…. Could I use whoop the same way, or does it send off Bluetooth/cellular waves all day.
I’m enjoying your Whoop series. Why do you think they don’t include nutrition tracking as a part of their metrics? Seems to me that this is a big part of both strain and recovery.
That’s irrelevant as it will still show within the physiological metrics and algorithm. If you eat like shit you’ll take longer to recover etc. If you eat well- the body will react and the whoop will pick it up
Great video, does whoop help with cutting?
I wouldn't say any fitness tracker helps with cutting. You can definitely pay attention to your strain to understand your activity level in relation to the appropriate/healthy caloric deficit you should be in, but in the end that's done better but tracking your macros on something like MyFitnessPal. I have a video on best fat loss tech, if you want to check it out.
Love his videos and he’s so damn handsome ❤❤❤
So I’m considering getting the whoop 4.0, coming from a Apple Watch user.
My question is I’ve seen where it’s not specifically that great in weightlifting, and I’m not really getting it just for that but that’s what I do the most is lift in a gym , I’m obese and I’ve been on weight loss journey for a while and really im just tired of the Apple Watch, I think it’s a distraction from my everyday life , I wanna be “less technologically distracted “ and I think the whoop would be that for me, opinions on getting the whoop to not only better my health but track gym workouts as well??
Big plus for me is that the whoop doesn’t have a screen to stare at, so I’m on the same page as you. As far as not being great for weightlifting, that’s not true. It will track your effort but your strain may be low. It’s main focus is cardiovascular strain, which is related to heart health and lowering the risk of cardiovascular disease. It’s moved my focus to ensuring that whatever exercise regimen I choose, it includes an element of cardiovascular (whether aerobic or anaerobic) exercise.
@@WesJH so pretty much I’m getting credit for my workout but unless I do some hiit or walking on treadmill 15/20mins at the end of lifting my strain is goin to be low… which I need to cardiovascular exercise anyways lol so primarily me lifting and having a low strain score affect my over recovery/hrv ?? I did just watch ur metal health video on it how it’s helped, which I have anxiety and depression as well, and sleep apnea so I mean I’m like 95% sure I’d benefit from it, and wear it all the time , I probably is getting my head right get in them 4am workouts before work bc with kids it’s hard to do at night lol thanks for the reply
@@shanetritt3656 Yea you're spot on. You'll get some increase in Cals burned, but strain would be low. Need both. As for how that equates to recovery, there's so many factors like you said.
@@WesJH so hearing all of that and me being obese & what I normally, do you think I would benefit from getting the whoop and doing away with the Apple Watch, I was also looking at the Amazon halo bc it is more of a “fitness tracker” but I careless about steps and shit . I just wanna decently accurate tracker for lifting and sleep and some recovery. I appreciate ur input
@@shanetritt3656 get whatever you think is gonna motivate you. They all have their strengths. I’d watch my video about watch before buying a fitness tracker. Motivation is the most important, of course.
So only exercise that raises your heart rate counts to your strain?
That's correct. It' cardiovascular strain, so it'd require an elevated heart rate over a period of time to register your strain score.
Do you wear your whoop wrist band all day? When do you not use it?
I haven’t taken it off since I got it. It needs to be worn 24/7 to give proper metrics.
@@WesJH just for this video :p
@@PaulBennettofficiallypb I also sometimes add more weights to the bar just for a picture
@@WesJH hahaha! That made me chuckle
Do you wear the bicep band? I don't see it on your wrist in the video.
Let’s talk Peds 0:15
Be absolutely clear that Whoop’s sleep tracker is highly flawed. Last night it recorded that I was “awake” for 4 hours and 35 minutes. Total nonsense.