Fitbit on what stats improve by meeting AZMs and 10,000 step goals

As of 2020, Active Zone Minutes (AZMs) stats are one of the most important things Fitbit encourages users to adhere to new research shows the results of achieving these goals.

Active Zone Minutes is a measure of how much time you spend doing “heart-pumping activities.” You get one AZM when you train in the fat burn zone and two in cardio or peak zones, personalized based on your age and resting heart rate. The “standard goal is based on the generally accepted recommendation of 150 minutes of moderate activity or 75 minutes of vigorous activity per week” by the American Heart Association, the Centers for Disease Control and Prevention, and the World Health Organization.

We analyzed 471 million AZMs and 106 billion steps from anonymous and consenting users who met physical activity goals in February 2022 but not in January 2022, and ranked them as compared to users who didn’t meet the goals , have noticed corresponding improvements in their health over the same period.

Fitbit found “beneficial health effects in resting heart rate, HRV, sleep, and stress management metrics.” Hitting 150 AZMs per week resulted in:

  • 3.08 milliseconds higher heart rate variability (HRV measures the time between heartbeats, with higher being better)
  • 1.35 bpm lower resting heart rate
  • 5.08 higher stress management score than comparable users

Only manage 10,000 steps:

  • 3.44 ms higher heart rate variability
  • 3.05 BPM lower resting heart rate
  • 3.97 improvement in their stress management score than peer users.

Meanwhile, achieving both Fitbit goals showed:

  • Heart rate variability improved by 20 percent (6.1 ms difference)
  • Resting heart rate reduced by 8.1 percent (4 bpm difference)
  • Stress management scores reduced by 7.3 percent (5.4 difference)1

1 This analysis was not designed to directly compare physical activity goals AZM and step count because these different workouts are subject to different variables that affect health, such as: B. Measurement error. So it’s possible that the associations we’ve found with health are due to another unobserved property of exercise.

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