In the modern world, fitness wearables have become increasingly popular for tracking our health and exercise routines. It’s unsurprising that many people wonder, “are fitness trackers accurate?” Regardless of their accuracy, it’s essential to strike a balance between relying on technology and tapping into our innate ability to understand our body’s needs.
Welcome to another edition of the Weekly Round-Up, where we explore the intersection between ancient practices and modern science as part of a more natural way of living. By aligning our diet and lifestyle in harmony with our nature as human beings, we can experience our best physical and mental health. In this article, we’ll explore a recent study that questions the accuracy of some popular fitness wearables. Then we’ll delve into deeper, more profound reasons to be cautious about relying too much on technology for our well-being.
A recent study comparing popular wrist-worn fitness devices, such as the Apple Watch 6, Polar Vantage V, and Fitbit Sense, highlights the importance of not becoming overly dependent on these devices. The study found that while the Apple Watch 6 outperformed its competitors in heart rate tracking, all three devices struggled to provide accurate energy expenditure readings. In light of these findings, this article will explore the concept of interoception, or the ability to sense and understand our internal states, and how it can help us achieve a more balanced approach to our health and fitness. By combining the data from fitness wearables with our own intuition and self-awareness, we can ensure these devices serve as useful aids in our pursuit of optimal health and well-being without letting them dictate our entire fitness journey.
Battle of the Fitness Trackers: Apple Watch 6 Takes the Lead in Heart Rate Accuracy
Are fitness trackers accurate for calories burned?
In a recent study comparing three popular wrist-worn fitness trackers, the Apple Watch 6 emerged as the most accurate device for measuring heart rate across various activities.[1] The study evaluated the Apple Watch 6, Polar Vantage V, and Fitbit Sense, testing their ability to track heart rate and energy expenditure during five different activities.
Researchers enlisted 60 healthy young individuals to participate in the study. Heart rate and energy expenditure were measured using reference devices, the Polar H10 and Metamax 3B, in addition to the wrist-worn devices. The activities tested included sitting, walking, running, resistance exercises, and cycling.
Key Findings:
- The Apple Watch 6 consistently displayed the highest accuracy for heart rate measurement, with a coefficient of variation (CV) of less than 5% for all activities.
- The Polar Vantage V and Fitbit Sense demonstrated variable accuracy levels for heart rate measurement, depending on the activity (CVs between 2.44-8.80% and 4.14-10.76%, respectively).
- All three devices showed poor accuracy in measuring energy expenditure across all activities (CVs between 14.68-24.85% for Apple Watch 6, 16.54-25.78% for Polar Vantage V, and 13.44-29.66% for Fitbit Sense).
The coefficient of variation (CV) is a statistic that measures how spread out the data is relative to the average, providing a simple way to compare consistency and accuracy across different devices or measurements
The study highlights that the Apple Watch 6 outperforms its competitors in heart rate tracking. Unfortunately, this particular study didn’t compare my favorite wearable, the Garmin (I wear a Garmin Solar Instinct 2). All three of the devices studied struggled to provide accurate energy expenditure readings. Healthcare professionals, athletes, coaches, and the general population should take these findings into account when considering the use of these devices for exercise training or nutritional programs.
Smart Watches & Sleep Tracking
The Four Stages of Sleep
The four stages of sleep include three non-REM stages and one REM stage. Stage 1 features light sleep with slow theta waves, while stage 2 has sleep spindles and K-complexes. Sleep spindles and K-complexes are distinctive brain activity patterns. Both play roles in memory consolidation and sleep maintenance. Stage 3, or deep sleep, showcases slow delta waves. Lastly, REM sleep involves rapid eye movement and fast, irregular brain waves similar to wakefulness.
Smartwatches track sleep using an onboard accelerometer, which is a sensor that measures movement and acceleration (the same technology they use to track “steps”). Onboard accelerometers in sleep trackers use movement data to estimate sleep stages. By analyzing periods of stillness and motion, they make educated guesses about transitions between light sleep, deep sleep, and REM sleep. Theoretically, this method provides a rough approximation of sleep patterns.
Unfortunately, the accuracy of smartwatches and sleep tracking doesn’t seem to be any better than for calories burned. Sleep trackers are often marketed as a way to improve sleep quality and overall health. This study reviewed six popular devices: BodyMedia FIT, Fitbit Flex, Jawbone UP, Basis Band, SleepTracker, and Zeo Sleep Manager Pro.[2] Researchers looked at metrics, theories, evaluations, and FDA clearance. Surprisingly, they found that most devices lacked crucial information about sensor and output accuracy. Only three devices had related peer-reviewed articles, but even their wake detection accuracy varied significantly. Ultimately, there was no solid evidence that these trackers can truly help with sleep issues in real life.
My own experience with the accuracy of sleep tracking and smart watches supports the results of the study by Lee et al. I have reviewed the data gathered by my beloved Garmin and compared it to my own objective and subjective experience. Sleep data indicated I was in deep sleep when I know for a fact that I was laying in bed reading, so my opinion is that the data for individual “phases” of sleep is completely useless. However, the accelerometers seem to be accurate in terms of movement. For example, if I get up in the middle of the night to use the bathroom, that movement is accurately recorded.
Unplugged and In Tune: Reconnecting with Your Inner Tracker
As we’ve seen, the data from wearables isn’t always accurate, and depending too much on these devices may lead to frustration. While data from wearables may be hit or miss, nature has already equipped us with an incredibly precise tool – self-awareness. By reconnecting with our innate ability to look within and understand how external behaviors affect our state, we can make adjustments that lead to a healthier lifestyle. This inner guide can help us find balance and harmony without solely relying on technology. Instead of fixating on data, let’s explore how tapping into our natural instincts can guide us toward a healthier lifestyle.
Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance, & Consciousness” is a book by Brian MacKenzie, Dr. Andy Galpin, and Phil White that focuses on balancing the use of technology with a more intuitive approach to health, fitness, and overall well-being. The authors argue that our overreliance on technology can hamper our ability to truly understand our bodies and can create a disconnect between our physical and mental states.
In the book”Unplugged,” the authors emphasize the importance of interoception rather than relying on technology. Interoception is the ability to sense and understand our internal states and needs from moment to moment., like feeling hungry, thirsty or noticing our heart rate increase. It’s like having an inner GPS that helps us navigate our physical and emotional needs by tuning in to our body’s signals.
The most important lesson of the Old Masters was this: look within. The Old Masters focused on the harmonious connection between mind, body, and spirit. They taught that understanding one’s internal states and mastering self-awareness were key to unlocking both power and longevity. Through practices such as meditation, deep breathing, and mindful movement, they have passed on to us the methods to cultivate the ability to be in tune with our body’s internal state and to adjust it at will.
Similarly, MacKenzie’s “Unplugged” encourages readers to balance technology and intuition, using devices to gather data while not losing touch with their innate ability to understand their body’s needs. By advocating for a more mindful and self-aware approach, MacKenzie connects with the timeless teachings of the Old Masters of Kung Fu, emphasizing the crucial role of interoception in achieving true physical, mental, and emotional well-being.
Over-optimizing our health and fitness routines with unreliable data can lead to unnecessary stress and anxiety. Constantly monitoring every detail can make us fixate on minor fluctuations rather than focusing on overall well-being. Relying too much on inaccurate data from wearables can cause frustration and confusion, potentially derailing our progress and causing more harm than good. It’s essential to find balance, trust our intuition, and not let imperfect technology dictate our entire fitness journey.
Beyond Smart Watches: The Best Fitness Tracker for a Holistic Approach to Health
There are two very important data points that we can use technology to track on our own, but not available (yet) as smartwatches.
The first is a CGM, or Continuous Glucose Monitor, which is technically a wearable. Monitoring blood sugar can provide valuable insights into how our food choices affect energy levels and mood throughout the day. This study found that adherence to a healthy diet that keeps our insulin levels low is associated with a lower risk of major chronic diseases.[3] CGMs can help us better understand how our food choices influence blood sugar levels, which in turn can impact our risk of developing conditions like cardiovascular disease, type 2 diabetes, and cancer.
By monitoring blood sugar levels with a CGM, we can identify which food choices keep our blood sugar (and thus insulin) levels and inflammatory markers low, as well as reduce diabetes risk.[4] This information allows us to make more informed decisions about our diet, ultimately contributing to the kind of robust health we’re all after.
The study by Wang et al. highlights the importance of considering dietary patterns that minimize high insulin levels and inflammation for chronic disease prevention. By using a CGM to track our blood sugar levels and adjust our food choices accordingly, we can follow a diet that aligns with these guidelines, reducing our risk for major chronic diseases.
Monitoring blood pressure is also essential. High blood pressure is frequently called “the silent killer” as it has no symptoms for decades until enough damage has been done. Monitoring our blood pressure regularly helps identify potential cardiovascular risks, like hypertension or heart disease. Tracking our blood pressure can give us useful, actionable insight into how our lifestyle choices, like diet, exercise, or breathwork, impact our overall heart health. To track our blood pressure, there are plenty of blood pressure monitors for home use available on Amazon or at your local pharmacy. Most fitness wearables integrate with a smartphone app that allows you to record your blood pressure manually to track it over time. Many new blood pressure monitors even use Bluetooth to connect to an app, ensuring accuracy and preventing you from ever forgetting to record a measurement.
Conclusion
As we have seen throughout this article, fitness trackers can provide a few valuable insights into our daily activity and heart rate. However, it’s important to remember that these devices are not infallible and often struggle with providing accurate data in certain areas, such as energy expenditure and sleep stage detection. Therefore, it’s crucial to balance our reliance on technology with a more intuitive, self-aware approach to health and fitness.
By combining the data from wearables with our own innate ability to sense and understand our internal states, we can ensure that these devices serve as helpful aids in our pursuit of optimal health and well-being without becoming overly dependent on them. Furthermore, exploring additional monitoring options, like continuous glucose monitors and blood pressure trackers, can provide a more comprehensive understanding of our health, allowing us to make more informed decisions about our lifestyle choices.
Ultimately, the key to a healthier lifestyle is finding balance and harmony between the judicious use of appropriate technology and tapping into our natural ability to sense inward. By doing so, we can not only optimize our fitness routines but also develop a deeper connection with our bodies and a more mindful approach to overall well-being.
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Disclaimers & Conflicts of Interest
I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
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References
- Hajj-Boutros, Guy et al. “Wrist-worn devices for the measurement of heart rate and energy expenditure: A validation study for the Apple Watch 6, Polar Vantage V and Fitbit Sense.” European journal of sport science vol. 23,2 (2023): 165-177. doi:10.1080/17461391.2021.2023656
- Lee, Jeon, and Joseph Finkelstein. “Consumer sleep tracking devices: a critical review.” Studies in health technology and informatics vol. 210 (2015): 458-60.
- Wang, Peilu, et al. “Optimal dietary patterns for prevention of chronic disease.” Nature Medicine (2023): 1-10.
- Dimova, Rumyana et al. “The relationship between dietary patterns and glycemic variability in people with impaired glucose tolerance.” The Journal of nutrition, S0022-3166(23)35424-5. 9 Mar. 2023, doi:10.1016/j.tjnut.2023.03.007