Welcome to our quick guide on using heart rate, SpO2, and caloric expenditure data to optimize your health and enhance your well-being. 

By understanding and leveraging these key metrics, you can make informed decisions that contribute to a longer, healthier life. 

Here’s how.

Heart Rate

Heart rate provides valuable insights into your cardiovascular health and exercise intensity. Use realtime, heart rate data to do following:

1. Ensure your resting heart rate (RHR) is 75 BPM or below. As you become fitter and healthier, your RHR will decline. RHRs over 75 BPM are a sign to increase your cardiovascular exercise and talk to a doctor about a possibly underlying health condition. 
2. Train in your target heart rate. To optimize your cardiovascular system, you should train between 50% and 85% of your maximum heart rate (220 - your age). For example, if you are 35, you know that when you run you should aim for a heart rate between 93 and 157. 

SpO2

SpO2 levels, or blood oxygen saturation, are vital indicators of respiratory health and oxygen supply in your body. Use realtime, SpO2 data to do the following: 

1. Ensure your SpO2 levels are always between 95% and 100%. Anything less is a sign of an underlying health condition, such as sleep apnea, and a sign one should schedule a doctor’s visit. 
2. Improve your long term SpO2 levels by practicing proper breathing techniques, regularly exercising, maintaining a healthy bodyweight, and avoiding smoking/vaping. 

Caloric Expenditure

Calories expenditure is a measure of energy use and plays a significant role in weight management and overall health. Use realtime, caloric expenditure data to do the following:

1. Optimize your diet. If you want to lose fat or just improve your health, ensure you are eating 100-500 less calories than you are expending daily. If you want to gain weight, particularly muscle, you should eat a surplus of 100-500 calories daily.  
2. Optimize your workout routines. Alternatively, you can obtain the same ideal caloric deficit/surplus described above by increasing/decreasing your exercise frequency/intensity. 

Conclusion

Heart Rate, SpO2, and Caloric Expenditure are three key health metrics you need to monitor frequently to live an optimal lifestyle for health.  

If you don’t already have a way to affordably, conveniently, and accurately measure that data, we strongly recommend looking into our Health Smartwatch 3.