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BodyOptimizationMetrics

Page history last edited by Tantek 3 months, 3 weeks ago

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. maintain.
      • Total = LDL + HDL + TRG/5. 2011-007 doctor says not to worry about total as long as LDLs are low, and HDL (which is protective) can artificially inflate the total. 2021-238 doctor said to not even bother talking about "total" because it doesn’t accurately convey health (protective effect of HDLs over LDLs).
    • 2023-320: LDL: 100, HDL: 76, TRG: 63
    • 2023-244: not measured
    • 2023-135: LDL: 110, HDL: 76, TRG: 75
    • 2022-311: LDL: 108, HDL: 77, TRG: 64
    • 2022-108: LDL: 109, HDL: 91, TRG: 68
    • 2021-235: LDL: 135, HDL: 83, TRG: 78
    • 2020-038: LDL: 129, HDL: 97, TRG: 83
    • 2019-028: LDL: 119, HDL: 93, TRG: 52 (new best!)
    • 2018-012: data missing
    • 2017-031: LDL: 106, HDL: 91, TRG: 75
    • 2015-355: LDL: 131, HDL: 107, TRG: 72
    • 2014-352: LDL: 124, HDL: 111 (new best!)
    • 2014-220: LDL: 116, HDL: 102 (new best!), TRG: 93 (normal, do not worry)
    • 2013-030: LDL: 113, HDL: 84, TRG: 65 (new best!)
    • 2011-004: LDL: 106, HDL:81, TRG:75
    • 2010 - data missing
    • 2009-03-30: LDL:75(best), HDL:83, TRG:97. Goal re-achieved. "superb" -doctor.
    • 2007-07-12: LDL:131, HDL:74, TRG:66
    • 2007-02-13: LDL:100, HDL:73, TRG:73.
  • blood glucose levels - measured after 8-12 hour fast (no food, only water).
    • goal: <100.
    • 2023-320: 92. D:41.5. ferritin: 197. a1c: 5.4
    • 2023-244: 91 (new best!)
    • 2023-135: 106 (had vitamins that morning, including chewable vitamin C). D:44.3. ferritin: 242. a1c:5.5.
    • 2022-311: 97. D:n/a. ferritin: 323.
    • 2022-108: 104. D:41.7. ferritin: 292.
    • 2021-235: 110 (had vitamins that morning, including chewable vitamin C, may have impacted?). Other measure: ferritin:317.
    • 2020-038: 105 (likely vitamins that morning, including chewable vitamin C)
    • 2019-028: 97. D50.8. Very good in both!
    • 2018-012: 103. D39
    • 2017-031: 99 "good". D:29.4 (should be 30+)
    • 2015-355: 96 "good". D:40
    • 2014-352: 102 (slight improvement) "just means keep your weight down" - dr.
    • 2014-220: 103 (regression. was 3.5 hours after a 30 min hills workout.) "keep weight down" - dr.
    • 2013-030: 92 (new best!) "very good" - dr.
    • 2011-004: 99.
    • 2010 - data missing 
    • 2009-03-30: 96.
    • 2007-07-12: 101±5 post workout which due to adrenaline can be higher.
    • 2007-02-13: 95.
  • blood pressure:
    • goal: <120 
    • 2023-317: 100/50 after bicycling to doctor's office
    • 2023-270: 100/60 after bicycling to doctor's office
    • 2022-311: 100/50 after bicycling to doctor's office
    • 2022-108: 110/60 after bicycling to doctor's office
    • 2021-235: 90/45 (new best) after bicycling to doctor's office
    • 2020-038: 115/65
    • 2019-028: 90/50 (new best) after bicycling to doctor's office
    • 2018-012: 92/52 (best matched) after running to doctor's office
    • 2017-031: 92/50 (best matched, new best!) after bicycling to doctor's office
    • 2015-355: 92/65 (best systolic matched)
    • 2014-352: 98/65 (after walking briskly to doctor's office)
    • 2014-220: 101/55 (lowest diastolic) after removing gauze bandage from finger injury, after walking home to doctor office
    • 2013-339: 92/60 (new best, best matched) after bicycling calmly to doctor's office from home
    • 2013-030: 105/60 (new best!) after bicycling calmly to doctor's office from home
    • 2011-004: 121/70 (after walking briskly to doctor's office)
    • 2010 - data missing 
    • 2009-03-30: 116/68 (after bicycling to doctor's office from home)
    • 2007-07-12: 105/65 "blood pressure of an athlete" - dr.
    • 2007-02-13: 124/70
  • heart rate (resting) :
    • 2023-317: data missing / 98% O₂ on pulsimeter
    • 2022-311: 60bpm / 98% O₂ on pulsimeter
    • 2022-108: 59bpm / 99% O₂ on pulsimeter
    • 2021-235: data missing
    • 2020-038: data missing
    • 2019-028: 65bpm doctor measured (after biking to doctor's office). measured 60 myself after
    • 2018-012: data missing
    • 2017-031: 54bpm new best. doctor measured 54.
    • 2015-355: 58bpm new best. doctor measured it & said in 50s; measured 58 myself after
    • 2014-352: 64bpm after walking briskly to doctor's office
    • 2014-220: 65bpm after removing gauze bandage from finger injury, after walking home to doctor office
    • 2013-030: 65bpm after bicycling calmly to doctor's office from home
    • 2011-004: 65bpm after walking briskly to doctor's office
    • 2010 - data missing 
    • 2009-03-30: 63bpm best at the time
  • body percentage body fat / weight - measure at the same time every day.
    • goals: ≤12% / ~160lb
    • 2023-314: 17% / 176lb (home)
    • 2023-270: 17% / 172lb (home)
    • 2023-244: 17% / 169lb (home)
    • 2023-134: 19% / 176lb (home)
    • 2022-311: 19% / 176lb (home)
    • 2022-109: 17% / 170lb (home)
    • 2021-235: 16% / 168lb (home)
    • 2020-038: 18% / 177lb (home)
    • 2019-028: 18% / 175lb (home)
    • 2018-012: 19% / 174lb (home)
    • 2017-031: 18% / 169lb (home)
    • 2015-355: 16% / 163lb (home)
    • 2014-352: 20% / 175lb (home)
    • 2014-220: 17% / 169lb (home)
    • 2013-030: 17% / 76.8kg (169.3lb measured at home before going to doctor's office)
    • 2011-004: 18% / 165lb (home)
    • 2010 - data missing 
    • 2009-03-30: 163lb. (measured in doctor's office, 168lb with clothes)
    • 2007-06-09: 13% best
    • 2007-06-01: 160.0lb
    • 2007-03-21: 160lb.

 

Active measurements

Active or performance metrics.

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

  • distance run in a certain time
    • 2021-329 5km 31:11 Spartan Turkey Trot (2nd best 5k on that course)
    • 2017-327 5km 30:21 Spartan Turkey Trot (best 5k on that course)
    • 2017-322 ~10km 1:12:03 new PR / best  10km trail / North Face #ECSCA 1/14 marathon relay trail race, ~25' start, 584' elev gain
    • 2017-315 21.1km (13.1mi) 3:32:20 new PR, best trail half, Mt Tam Trail Run half, ~0' start, 3215' elev gain
    • 2017-279 6km 36:11 new PR, best 6k, #NPSF #sunrise6k
    • 2017-204 42.2km (26.2mi) 5:35:59 new PR, best marathon, SF Full Marathon
    • 2017-141 12km 1:15:03 (faster than past 2 yrs, 6 sec slower than 2014 PR, last 5k 28:30!) Bay to Breakers
    • 2016-355 1.61km (1mi) 8:59 timed track mile (in 42°F temperature)
    • 2016-338 ~10km 1:17:00 - new course PR, North Face #ECSCA 1/4 marathon relay, ~1000' elev gain
    • 2016-329 5km 31:27 Spartan Turkey Trot
    • 2016-213 21.1km (13.1mi) 2:27:37 SF first half marathon
    • 2016-138? 12km 1:20:46 (slower than last year) Bay to Breakers (2016-138 photo)
    • 2015-326 21.1km (13.1mi) 2:11:26 (best half marathon) Berkeley Half Marathon
    • 2015-269 ~10km 1:15:34 new trail PR / North Face #ECSUT 1/4 marathon relay trail race, 7000' start, 1600' elev gain
    • 2015-207 21.1km (13.1mi) 2:12:59 (new PR) SF second half marathon
    • 2015-188 1.61km (1mi) 7:23 timed track mile (best mile, faster than plank time goal achieved - goal set 2015-091)
    • 2015-137 12km 1:17:53 (slower than last year) Bay to Breakers
    • 2015-102 10km 1:21:47 10km trail race, 1100' elevation change
    • 2015-03-31 1.61km (1mi) 8:20 timed track mile (new PR)
    • 2015-02-01 21.1km (13.1mi)  2:18:32 (new half marathon PR)
    • 2014-12 ~10km 1:17:12 - set PR for 10km / 1/4 marathon relay trail race, 1000' elevation change
    • 2014-11 21.1km (13.1mi) 2:22:59 Berkeley half marathon
    • 2014-07 21.1km (13.1mi) 2:23:45 SF first half marathon 
    • 2014-05 12km 1:14:56 (best 12k) Bay to Breakers
    • 2014-04 21.1km (13.1mi) 2:29 Rock & Roll SF half marathon
    • 2014-02 21.1km (13.1mi) 2:22:04 (half marathon PR for a year)
    • 2013-332 5km in ~29:30 (best 5k)
    • 2013-05 12km 1:31:.. (new best 12k)
    • 2012-327 5km in 32:40.2 (new best 5k)
    • 2012-325 2.25km in 13min solo (best 2.25k solo)
    • 2012-323 5km in 36:24.2
    • 2012-141 12km in 1:36:36 (new best 12k)
    • 2011-199 2.25km in 13min with faster running partner
    • 2011-135 12km in 1:39:47
  • number of pushup jump burpees in 7 minutes (AKA November Project Sebastian workout)
  • time holding plank
    • 2015-04-01 7:30 minutes (best)
    • 2015-03-30 3:00 minutes
  • time holding mayurasana (peacock pose)
    • 2015-03-31 20 seconds
  • number of pushups that you can do in a row. (2008-07-15 new goal: 100)
    • A technique for improving this: OneHundredPushUps
    • 2017-001: 27 pushups - initial test for a hundredpushups retry
    • 2008-07-15: 50 (original goal achieved!)
    • 2007-05-18: 45 (rechecked 08-15)
  • time to complete a deck (2-10,J-A=11-14: ♥ pushup, ♣ crunch, ♦ leglift, ♠ squat, Joker= 1 min plank)
  • 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:

 


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