E21 - Metrics Your Should Be Tracking with Dr. Zach Long
Mar 27, 2022
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Dr. Zach Long, health and fitness expert, joins Coach Johnny B in this episode to discuss important health and fitness metrics you should be tracking. They cover topics such as measuring sleep and recovery, important nutrition metrics, and what metrics you can ignore. They also highlight the significance of tracking health metrics, consulting a nutritionist, and exploring valuable fitness metrics. Tune in to learn more!
Tracking the squat to deadlift ratio helps evaluate relative back and leg strength.
Measuring strict pull-up ability and 5k run performance are important markers of general health and fitness.
Monitoring resting heart rate, blood pressure, and sleep quality can provide insights into overall health and recovery.
Tracking heart rate variability (HRV) is valuable for optimizing recovery, preventing injury, and improving performance.
Deep dives
Important Lifting Numbers: Squat to Deadlift Ratio
One important metric to track in terms of strength is the squat to deadlift ratio. Normally, the squat should be around 80% of the deadlift. If this ratio is dramatically off, it can indicate a weaker back relative to the legs or vice versa. For example, if someone can squat almost as much or more than they can deadlift, it suggests a weaker back. On the other hand, if someone can deadlift significantly more than they can squat, it indicates a need to work on building leg strength.
Fitness Markers: Pull-ups, 5k Run, Back Squat
In terms of general human health and fitness, it is important to measure and track certain markers. One important marker is the number of strict pull-ups a person can perform. This is often overlooked by individuals who can do a large volume of kick-style pull-ups or muscle-ups but struggle with strict pull-ups. Additionally, tracking performance in a 5k run is valuable as it ensures an individual can move over a specific distance without risking their health. Finally, monitoring progress in the back squat can help gauge overall strength and progress.
Health Metrics: Resting Heart Rate, Blood Pressure, Sleep
In terms of overall health, tracking resting heart rate and blood pressure can provide valuable insights. Ideally, resting heart rate should be below 70 beats per minute, indicating good fitness levels. Additionally, blood pressure should be around 120/80 or better. Monitoring sleep quality and quantity is also crucial for overall health and recovery. Aim for 7 to 10 hours of sleep per night. Tracking these metrics can help identify areas for improvement and optimize overall health.
Recovery Metrics: Heart Rate Variability (HRV)
Monitoring heart rate variability (HRV) can provide insights into overall recovery and nervous system health. HRV measures the beat-to-beat variation in heart rate and can indicate whether the body is trending positively or negatively. Research correlates HRV with performance and injury risk. Tracking HRV allows individuals to make lifestyle changes, such as adjusting nutrition, managing stress, and optimizing sleep, to improve recovery and prevent sickness and injury. Apps like Woop, HRV for training, and some wearable devices offer convenient ways to track HRV.
Nutrition Metrics: Caloric Intake and Protein
Tracking nutrition is crucial for performance and general health. Monitoring total caloric intake and protein intake is essential, especially for athletes. Many athletes, including CrossFit enthusiasts, often under-eat in terms of both total calories and protein. Tracking caloric intake can be done through various apps like RP Strength app or MyFitnessPal. It is also recommended to consult with a nutritionist to ensure appropriate caloric and macronutrient intake based on individual goals.
Regularly Reviewing Metrics for Progress
It is important to regularly review and analyze the tracked metrics to ensure progress and identify areas for improvement. Whether it's Fran time, 5k time, back squat, or other relevant metrics, comparing data over time can reveal patterns and trends. By actively reviewing and making adjustments in training, recovery, and nutrition, individuals can work towards their goals and optimize their overall fitness and health.
Apps for Metric Tracking
While there are various apps available for tracking fitness metrics, some individuals prefer using simple methods like note-taking or spreadsheets. Apps like Wodify, Strength Protocol, and SugarWOD offer ways to track workouts and strength progress. However, there is no single app that can measure strength accurately. Therefore, using notes or apps like Notes on Mac can be effective for tracking and reviewing metrics.
Conclusion
Monitoring and tracking a variety of metrics is essential for optimizing fitness, health, and overall well-being. From tracking lifting numbers like the squat to deadlift ratio to monitoring markers of general health such as resting heart rate and blood pressure, each metric provides valuable insights. Additionally, monitoring recovery metrics like heart rate variability and tracking nutrition and sleep can help individuals make informed decisions to improve their overall fitness and performance.
With the proliferation of wearables in the world there are million different metrics you can measure. So how do you know which ones matter? Tune into episode 21 of the Performance Plus Podcast to hear Dr. Zach Long and Coach Johnny B discuss important health and fitness metrics you should be tracking.
Topics covered on this episode include
What measurable matter
What devices are best for measuring things like sleep and recovery
What nutrition metrics are most important
What metrics you can ignore
The Performance Plus Podcast is a short, actionable podcast that answers common questions from Performance Plus memebers and other athletes. Featuring Dr. Zach Log (The Barbell Physio), Pamela Gagnon, and hosted by Coach Johnny Bouchard, each short podcast episode will help you achieve your goals. Whether you are training for a competition or want to get stronger, our step-by-step guide is all you need to care for your body.
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