Showing posts with label bushwalking. Show all posts
Showing posts with label bushwalking. Show all posts

Wednesday, January 15, 2014

Bushwalking Equipment | Can I Really Do Without a Smartphone?

As a bushwalker, can you afford not to own a smartphone? Which smartphone apps can replace dedicated equipment? What are the limitations?

Over the last few years technology has made smartphones invaluable to bushwalkers, replacing many of the devices, which previously had to be bought and carried individually.

Probably the first device carried by bushwalkers to be incorporated into the iPhone was the still and movie camera. Today's smartphone has a high quality camera which can take video and stills, including panoramas, mark each with the location at which the photo was taken, and then upload it to the web using wifi or mobile (cellular) data.

Next, the GPS became available, allowing routes to be mapped live, waypoints determined and marked, and distances accurately determined. Recently, apps which allow the viewing of calibrated digital maps have become commonly available, and some apps now incorporate the navigation features found in a dedicated GPS. High resolution colour screens make viewing these maps and navigational features easy. Modern smartphones have built-in compasses which can be calibrated and are accurate enough for the day walker, but not accurate enough for bearings over long distances.

Then high quality heart rate sensors came on the market which could pair with a smartphone, initially using a "dongle" plugged into the earphone socket but more recently using low energy interference-free Bluetooth.
 Some apps even use the smartphone camera and built-in light to measure blood flow pulses in a finger, without the need for an independent sensor. Fitness training had become more scientific!

The next advance was the ability to measure heart rate variability (HRV) (see previous post), using the powerful analysis capabilities of modern smartphones. Initially measuring HRV was only possible with expensive laboratory based equipment, but soon Polar had incorporated this ability into some of their top-of-the-line wrist computers. In the last few years, this technology has migrated to the smart phone, allowing bushwalk training to be fine tuned.

Bush walkers visiting remote areas often feel the need to take emergency devices with them to obtain help if an emergency occurs. We are all familiar with personal location beacons (PLBs) which can transmit a message, including location, to an overhead satellite, and from there to emergency rescue services.


SPOT gen3 s can send a message via satellite to your emergency contacts or to the same rescue service. Version three is much better functionally according to the reviews, but has a more expensive subscription.

Recently smartphone apps (GetHomeSafe) have become available which can send an SMS or email, if a bushwalker fails to return on time, without the need for any action by the "injured" or "lost" person or instantly in a critical emergency to a contact list or even rescue services directly, including the current location, participant details and a route plan. "You don’t need a working phone (be within range) or even to be be conscious for an alert to be sent."

Bush walkers on day walks and within range of a mobile tower, up to 70 km from a high enough vantage point, can add weather and tide apps  and the ability to visualise routes or places in 3D using Google Earth.

We now have GPS, fitness, navigation, mapping, emergency notification and weather services available at low cost in the one device! The only problem is a lack of battery capacity, but even this can be overcome to some extent with a solar charger.
What is next?
How do you overcome these limitations?
Where will the future take us?

  Creative Commons License This article by Bush Walker is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License.

Tuesday, January 14, 2014

Bushwalking Fitness | Pt 3 My Choice of Smartphone Apps for Fitness Training

Which apps should I choose to monitor my fitness? How should they be integrated? How should I fine tune my training, using the data collected?

As mentioned in the previous two posts, Part 1 and Part 2, technology incorporated into the smartphone and low cost, high quality apps now enable bushwalkers to monitor their fitness and training program in a way previously only achievable by elite athletes working in an  exercise laboratory. Both of these posts should be read as they provide necessary background for this post.

To maintain a high level of fitness, the bushwalker needs to be able to
Many of these can also be monitored by advanced wrist computers incorporating GPS and heart rate monitors, but these usually lack the versatility of a smartphone.

Measuring Personal Fitness

Polar Beat has an in-app purchase which allows your to do a Fitness Test (see previous post for more details) which you can then match with VO2max norms for your age and gender. This should give  similar results to the values produced by Polar OwnIndex® found in many of the high-end Polar wrist computers, but I have found them to be about 5 points lower.

iThlete, BioForce HRM, and HRV4training use HRV as an indicator of fitness, with higher values indicating higher fitness levels. I am currently trialling both iThlete and HRV4training and may continue with both, as they offer slightly different but important features.

iThlete enables you to log important "environmental" factors such as sleep, fatigue, training load, muscle soreness, stress, mood and diet and check for correlations with HRV scores. HRV4training automates the HRV measuring process, giving the option of lying down or standing or both. If this option is chosen, the difference between standing and lying down is automatically calculated and can give valuable information about fitness, as the difference increases with fitness.

Logging Training Sessions

Precision Pulse HRM monitors, HRaverage and HRmaximum, kCal burnt, and training load, as measured by an objective TRIMP score, determined by time in each training zone and heart rate. Without this knowledge, training loads become rather subjective, especially if there is variation in the type of activity, volume and intensity, and therefore affect the reliability of the HRV data.

I have been using Walkmeter ( Apple) for about 5 years and find it to be an excellent app for maintaining a log of your training sessions, including GPS location, Activity, Route, kCals, Heart Rate, Elevation climbed and Duration, which can then be graphed and mapped or viewed live. Most importantly it is very user friendly, making excellent use of the remote controller on the earplug to control start/stop, playing of motivational music and user defined voice announcements such as pace, time, progress in relation to worst, medium, best previous times for the route. This means you don't have to take your iPhone out of your pocket to control the app. It has the ability to automatically stop if you are stationary for more than a user defined duration, which is very handy. All of this information can be shared live using social media, if you are so inclined.

Polar Beat offers some of the above features  such as measurement of distance, calories, speed, heart rate, and provides voice announcements and map location,  but appears to be not yet fully developed. It does however integrate well with the Polar website.

Planning Future Training Sessions

Both iThlete and HRV4training provide bushwalker friendly advice about the day's training session by relating  the morning's heart rate and HRV measurements to previous days.

Careful analysis of data provided by Walkmeter, such as average and maximum heart rates, time in each training zone, and duration in relation to previous times, can provide a limited guide, but lacks the predictive ability of the first two apps..

Social Media and Web Integration

Many fitness apps allow social media integration with Facebook and Twitter, and may allow upload to a proprietary website, for more detailed analysis.

Related posts

Bushwalking Fitness | Pt 1 Smart Phone Apps to Fine Tune your Bushwalk Training
Bushwalking Fitness | Pt 2. Using a Heart Rate Monitor and a Smartphone to Measure Fitness Variables


  Creative Commons License This article by Bush Walker is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License.

Sunday, March 24, 2013

Bushwalking Fitness | Am I getting fitter?

How can you tell if you are getting fitter? Do you need to buy a heart monitor? Can your smartphone tell you? Can body composition weighing scales help?
My last three posts (see below) discussed how to plan a "get fit for bushwalking" program, how to make sure that each session is effective and that you are not doing more damage than good........ but is it working?

If you are not technology-minded, then it's easy; simply check your watch to see if you are getting any faster on a fixed route. If you enjoy using technology, then it can be a great motivator to watch the improvement, but take great care, as a single score, without supporting data, is often unreliable.

Some signs that you are getting fitter include:
  1. Heart Recovery Rate increases
  2. Resting Heart Rate decreases
  3. Time to complete a fixed route decreases
  4. Average Heart Rate for the route decreases
  5. V02max increases
  6. Metabolic Age (yrs) decreases
The absolute value of these readings will most likely depend on your age, gender, your level of general fitness prior to starting, your health and individual characteristics, which are often inherited.  In addition, there is often wide variation from day-to-day and controversies about the formulae used to calculate your score and its relevance to you. The message is....... Don't rely on one measurement to predict your fitness.

There are many different formulae to calculate your maximal heart rate, so if you find the popular (220 - age) doesn't work for you, then try one of the others, which are likely to be more reliable, as they are based on research, unlike the "old standard". As an example of the difficulty of interpreting individual scores, there is a general observation that fit people have a lower resting heart rate (less than 60, and even as low as 28 bpm), but there is an enormous variation between elite athletes, even in the same sport, and a very low heart rate can indicate that your heart is malfunctioning. Resting heart rates decreases with age too, at about 0.5 bpm/year.

Despite the problems with individual measurements, trends in body measurements are usually very reliable, especially if the measurement is done at the same time of the day and in the same situation each time eg on first rising  or after climbing the same hill.

If you use a heart rate monitor, trends are often plotted as graphs or can be uploaded to an associated website and viewed. Smart phone and tablet apps can record and graph your results. ( see next post).

The first three tests of your fitness (1,2,3) are easy to perform, require little equipment  and yet are very reliable indicators of fitness level. Average heart rate and VO2max (4, 5) require a heart rate monitor (HRM), while metabolic age (6) requires body composition scales. When the trend you are observing is backed up by another fitness measurement, you can be confident that the trend is real.

Additional records that many people keep, which give indirect measures of fitness trends, are:
  • Body fat % (calipers: skilled, scales: easy)
  • Waist measurement( tape measure) better than BMI
  • Body weight (scales)
  • Body Mass Index (BMI): not reliable
My next post will look at the technology needed to make these measurements; smartphone apps, heart rate monitors and body composition scales.

Related posts

Bushwalking Fitness | Stretches for bushwalkers
Bushwalking Fitness | Is stretching a waste of time?
Bushwalking Fitness | Planning a training session
Bushwalking Fitness: all posts (9)

Saturday, January 5, 2013

Bushwalking Fitness | Stretches for Bushwalkers

Which muscles do bushwalkers use? Which are the appropriate static and dynamic stretches for bushwalkers to do? How should I perform each stretch?
Disclaimer: I have no training in sports medicine nor am I an elite athletics coach, so the advice given below should be discussed with a professional and modified to suit your age and fitness, or you can read the links to the research I have provided and decide for yourself.
Here are some of important muscles used in bushwalking, although most experts will tell you that bushwalking with a pack and walking poles gives just about all muscles a thorough workout.
  • Glutes: support body weight plus pack
  • Quadriceps: descending
  • Hamstrings: more important for bush walkers than runners
  • Calves: intensity of use varies with terrain, climbing
  • Abdominals: assist with posture, help you avoid back injury, stabilise pack
  • Middle and upper back muscles: stop pack swinging from side to side
  • Lower Back: for lifting and loading the pack
  • Obliques: scrambling
  • Ankle and Knee Complex: support body and pack weight
  • Inside and Outside Thigh
  • Hips: support body and pack weight
  • Neck (trapezius): support the pack weight via shoulder straps
Source: Fitness Blender Calories Burned Hiking – What Muscles are used in Hiking?

iMuscle is a great iPhone/iPad/laptop app which shows all the muscle groups and exercises associated with them.

Here are a selection of stretches for both before and after a bushwalk, recommended by three highly regarded fitness websites. Use the links provided, in the first column, to see how to do them or download one of the recommended posters or brochures, which I have cross-referenced. A search within YouTube for the particular stretch, will produce some excellent videos. You only need to select 5-10 minutes worth, and can vary these from session to session.



Many experts say that pre-exercise stretches should mimic the actions about to be performed (sports-specific) to get maximum value, while others says that each of the muscle groups should be stretched (generic). As most muscles groups are involved in bushwalking, especially with poles, I have adopted a generic, whole body dynamic warm up, as seen above, which can be done in 6 minutes, with no equipment.
  • While learning this dynamic stretch routine, you can download and play this video on your smartphone or tablet.If 6 mins is too short, you can repeat the routine or add some of the dynamic stretches below.
  • Take care when selecting dynamic stretches from websites/posters/brochures as some are really static stretches (held at maximum extension) rather than dynamic.
  • After your walk, when you are thoroughly warm, you  should select some of the static stretches from the list below. Some will be more appropriate in an outdoors setting and others should be selected to target specific areas of soreness.
  • For a sample training session, see my previous post. Bushwalking Fitness | Planning a Training Session
Click the links below to see either a photo or video of the stretch.

Dynamic Stretches, during warm up, after a low intensity 5 min walk.
Type
D


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D


D


D


D


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D


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D


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D


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D


Pointers
D


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D


Static Stretches, during cool down, after a 2-5 minute slow walk.
Type
Peak performance
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S


Hamstring Stretch (1) (2) (3)
S


Calf Stretch (1) (3)
S


S


Abductor Stretch (1) (2) (3)
S


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S


S=Static Stretch for during cool down D=Dynamic stretch for during warm up




























































References

Stretching posters and pamphlets
  1. Start Stretching Guidelines Poster (2 pages) (American Heart Association)
  2. Fact Sheet 3 Warm Up Guidelines (4 pages) (SmartPlay www.smsa.asn.au)
  3. Sports Medicine Australia Warm Up (poster) (SmartPlay smartplay.com.au)
Muscles in hiking
Brian Mac
About.com (moderated)
Peak Performance
Related posts

Bushwalking Fitness | Is stretching a waste of time?
Bushwalking Fitness | Planning a training session
Bushwalking Fitness (9)