Body Optimization Metrics

A key component of the BodyOptimization project.

The best way to optimize something is to choose one or more appropriate metrics to improve, and then measure them regularly.

Some metrics to consider optimizing.

Get a physical from a medical doctor and establish baseline numbers for all metrics ASAP.

Check with your medical doctor for optimum levels as the numbers vary according to age, weight, height, gender etc.

Ask your medical doctor what your metrics SHOULD be (i.e. an "acceptable" level), and what would be the "ideal" level.

Passive measurements

Passive or physiological metrics. Everybody should track these. I'm tracking my datestamped best and most recent scores and goals (according to my physician, see your physician for what your goals should be). side-note: what medical privacy/discrimination factors are there in tracking these metrics publicly?

• cholesterol levels
  • goals: LDL<130, HDL>40 ( >60 is protective), TRG<150, Total<200. maintain.
  • recent: 2009-03-30: LDL:75(best), HDL:83(best), TRG:97, Total:177 (best). "superb" -dr. goal re-achieved.
  • prev: 2007-07-12: LDL:131, HDL:74, TRG:66(best), Total:219
  • prev: 2007-02-13: LDL:100, HDL:73, TRG:73, Total: 188.
• blood glucose levels - measured after 8-12 hour fast (no food, only water).
  • goal: <100. maintain.
  • recent: 2009-03-30: 96.
  • prev: 2007-07-12: 101±5 post workout which due to adrenalin can be higher.
  • best: 2007-02-13: 95.
• blood pressure:
  • goal: <120
  • recent: 2009-03-30: 116/68 (after bicycling to doctor's office from home)
  • best: 2007-07-12: 105/65 "blood pressure of an athlete" - dr.
  • prev: 2007-02-13: 124/70
• heart rate (resting) :
  • recent: 2009-03-30: 63bpm
• body weight - secondary goal to percentage body fat.
  • goal: ~160lb
  • recent: 2009-03-30: 163lb. (measured in doctor's office)
  • achieved: 2007-06-01: 160.0 lb., 2007-03-21: re-achieved: 160lb.
• percentage body fat - measure at the same time every day.
  • goal: ≤12%
  • best: 2007-06-09: 13%

Active measurements

Active or performance metrics.

(here's a few I'm using, I'm tracking my datestamped "best scores" and goals)

• number of pushups that you can do in a row. (2008-07-15 new goal: 100)
  • A technique for improving this: OneHundredPushUps
  • 2008-07-15: 50 (original goal achieved!)
  • 2007-05-18: 45 (rechecked 08-15)
• distance skated in a certain time
• number of climbs completed of a certain level during a single session
• number of boulderings completed of a certain level during a single session.
  • goal: Boulder all V3s (including -&+s) in a single session.
  • Mission Cliffs best:
    • 2008-06-03: 12/12 V2s (all V2s)
    • 2008-02-19 17/17: V1s (all V1s)
    • 2007-12-22 24/24: V0s + 10 V1s (all V0s + most subsequent V1s)
    • Planet Granite Belmont best 2007-07-08:16/16 V0s (all V0s).

Continue reading: BodyOptimizationTechniques.

Reference:

• BodyOptimizationHistory

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