Daily Readiness Monitor HOW-TO<\/h1>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\n\t\t<\/div> \n\t\t\t\n\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\n\t\t\t\n\t\t\t\n1. Familiarize yourself with the Daily Readiness Monitor<\/h2>\n
Scrolling down the monitor you will see a list of Bio-Markers such as the functional qualities of muscles and joints, as well as physical activity performance and body mass improvement. You will also see often overlooked but no less important fitness indicators such as digestion, hormonal rhythms, and limbic\/emotional states. These are the parameters you will look at each day to measure how your body and mind are doing over the course of the month.<\/p>\n\n\t\t<\/div>
\n\t\t\t\n2. Begin Monitoring<\/span><\/h2>\nTo begin monitoring let\u2019s start with musculoskeletal. At the beginning of each day, put your musculoskeletal rated status in the appropriate box if applicable.<\/p>\n
Soreness is yes or no. If the soreness goes away after you have warmed up you are still a “yes” (choose your number). For the purposes of the Daily Readiness Monitor you are either sore or not- there is no in-between.<\/p>\n
Next, calculate how your physical activity is hampered\/limited (or not) as well as any change in your body mass in either direction depending on your desired results.<\/p>\n
Assess your digestion after each snack and meal assigning points accordingly.<\/p>\n
Notice your body’s daily hormonal signals and assign points accordingly.<\/p>\n
Follow up by recording your emotional state over the course of the day (how do you feel about yourself? others?), as well as your motivation and appetite.<\/p>\n
When you finish filling out the Daily Readiness Monitor, a TOTAL SCORE is generated for that day.<\/p>\n
The lower the total number for each day, the better the DAILY TOTAL will be rated from Low Priority (green<\/span>), Moderate Priority (yellow<\/span>), to High Priority (red<\/span>).<\/p>\nAs you can see in the figures below the Daily Readiness Monitor, higher numbers indicate a lower capacity for training, and thus, training at the proper intensity level and with the right movements becomes even more important. (Don’t worry though! At Upright Movement we work hard to fine-tune your program so you can get the most benefit from appropriate volume and intensity.)<\/p>\n
If totals fall in between priority levels, place the total within the higher level.<\/p>\n
The recommended developmental phase and training intensity for each priority level is:<\/p>\n
Low Priority<\/span>: Functional:<\/span><\/strong> Lunging, Stepping, Squatting, Carrying, Gait, Skipping, Running, Deceleration, Acceleration, Jumping, and Hopping. 60-80% and or 40-60 min. training session duration.<\/p>\nModerate Priority<\/span>: Transitional:<\/span> <\/strong>Quadruped, Rotary Stability, Trunk Stability, Crawling, Half Kneeling, Full Kneeling. 40-60% and or 20-40 min. training session duration.<\/p>\nHigh Priority<\/span>: Fundamental: <\/strong><\/span>Breathing, Gripping, Head-Eye Tracking, Reaching, Leg Raising, Supine, Rolling, Prone, Hip Flexion\/Extension, Short Foot Posture. 0-40% and or 1-20 min. training session duration.<\/p>\n <\/p>\n
*An Above Morning Heart Rate Average is the principle-determining factor to your level of readiness.<\/p>\n
*Morning Resting Heart Rate Average<\/b><\/span><\/p>\n3 Beats + = Reduce Training By 50 % <\/span><\/p>\n4 Beats + = Active Recovery <\/span><\/p>\n5 Beats + = Total Rest (3 Beats + Incl. In Daily Totals):<\/span><\/p>\nNow you are ready to record today\u2019s DAILY TOTAL in the companion Daily Readiness Monitor Totals chart, and begin to track your progress over time.<\/p>\n\n\t\t<\/div> \n\t\t<\/div>
\n\t\t\t\n\t\t\t\n\t\t\t\tWhat is Daily Readiness Monitor?<\/h2>\n\t\t\t\t\n
Using Upright Movement’s innovative Daily Readiness Monitor coupled with the Daily Readiness Monitor Totals chart will allow you to plot and track your health and fitness progress on a monthly basis.<\/p>\n\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>
\n\t\t\t\n3. Establish a Baseline<\/span><\/h2>\nWhen first using our Daily Readiness Monitor, establish a baseline after the first week of monitoring. Taking time to establish a personal baseline in the beginning will help you to accurately track your goals over time.<\/p>\n
To calculate a personal baseline take the DAILY TOTALS from your first seven days and add them together. Divide this weekly total by seven (days) to find your Daily Baseline.<\/p>\n
Once a baseline total has been established, focus on keeping your DAILY TOTALS as close to the green as possible. If you experience two days in a row where your DAILY TOTAL number increases above your WEEKLY Baseline number* (*based on the last 7 days) take at least one day of TOTAL rest.\n\t\t<\/div> ![\"\"](\"https:\/\/uprightmovement.com\/wp-content\/uploads\/2014\/07\/DSC_0295.jpg\")
\n\t\t\t\n4. Continue Monitoring<\/span><\/h2>\nNow that you have established a personal baseline you have a way to measure how you are feeling from one day to the next and can track the trends in a positive or negative direction over the course of the month.<\/p>\n
If you notice your score improving and the priority level lowering, great keep it up!<\/p>\n
1. Familiarize yourself with the Daily Readiness Monitor<\/h2>\n
Scrolling down the monitor you will see a list of Bio-Markers such as the functional qualities of muscles and joints, as well as physical activity performance and body mass improvement. You will also see often overlooked but no less important fitness indicators such as digestion, hormonal rhythms, and limbic\/emotional states. These are the parameters you will look at each day to measure how your body and mind are doing over the course of the month.<\/p>\n\n\t\t<\/div>
2. Begin Monitoring<\/span><\/h2>\nTo begin monitoring let\u2019s start with musculoskeletal. At the beginning of each day, put your musculoskeletal rated status in the appropriate box if applicable.<\/p>\n
Soreness is yes or no. If the soreness goes away after you have warmed up you are still a “yes” (choose your number). For the purposes of the Daily Readiness Monitor you are either sore or not- there is no in-between.<\/p>\n
Next, calculate how your physical activity is hampered\/limited (or not) as well as any change in your body mass in either direction depending on your desired results.<\/p>\n
Assess your digestion after each snack and meal assigning points accordingly.<\/p>\n
Notice your body’s daily hormonal signals and assign points accordingly.<\/p>\n
Follow up by recording your emotional state over the course of the day (how do you feel about yourself? others?), as well as your motivation and appetite.<\/p>\n
When you finish filling out the Daily Readiness Monitor, a TOTAL SCORE is generated for that day.<\/p>\n
The lower the total number for each day, the better the DAILY TOTAL will be rated from Low Priority (green<\/span>), Moderate Priority (yellow<\/span>), to High Priority (red<\/span>).<\/p>\nAs you can see in the figures below the Daily Readiness Monitor, higher numbers indicate a lower capacity for training, and thus, training at the proper intensity level and with the right movements becomes even more important. (Don’t worry though! At Upright Movement we work hard to fine-tune your program so you can get the most benefit from appropriate volume and intensity.)<\/p>\n
If totals fall in between priority levels, place the total within the higher level.<\/p>\n
The recommended developmental phase and training intensity for each priority level is:<\/p>\n
Low Priority<\/span>: Functional:<\/span><\/strong> Lunging, Stepping, Squatting, Carrying, Gait, Skipping, Running, Deceleration, Acceleration, Jumping, and Hopping. 60-80% and or 40-60 min. training session duration.<\/p>\nModerate Priority<\/span>: Transitional:<\/span> <\/strong>Quadruped, Rotary Stability, Trunk Stability, Crawling, Half Kneeling, Full Kneeling. 40-60% and or 20-40 min. training session duration.<\/p>\nHigh Priority<\/span>: Fundamental: <\/strong><\/span>Breathing, Gripping, Head-Eye Tracking, Reaching, Leg Raising, Supine, Rolling, Prone, Hip Flexion\/Extension, Short Foot Posture. 0-40% and or 1-20 min. training session duration.<\/p>\n <\/p>\n
*An Above Morning Heart Rate Average is the principle-determining factor to your level of readiness.<\/p>\n
*Morning Resting Heart Rate Average<\/b><\/span><\/p>\n3 Beats + = Reduce Training By 50 % <\/span><\/p>\n4 Beats + = Active Recovery <\/span><\/p>\n5 Beats + = Total Rest (3 Beats + Incl. In Daily Totals):<\/span><\/p>\nNow you are ready to record today\u2019s DAILY TOTAL in the companion Daily Readiness Monitor Totals chart, and begin to track your progress over time.<\/p>\n\n\t\t<\/div> \n\t\t<\/div>
\n\t\t\t\n\t\t\t\n\t\t\t\tWhat is Daily Readiness Monitor?<\/h2>\n\t\t\t\t\n
Using Upright Movement’s innovative Daily Readiness Monitor coupled with the Daily Readiness Monitor Totals chart will allow you to plot and track your health and fitness progress on a monthly basis.<\/p>\n\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>
\n\t\t\t\n3. Establish a Baseline<\/span><\/h2>\nWhen first using our Daily Readiness Monitor, establish a baseline after the first week of monitoring. Taking time to establish a personal baseline in the beginning will help you to accurately track your goals over time.<\/p>\n
To calculate a personal baseline take the DAILY TOTALS from your first seven days and add them together. Divide this weekly total by seven (days) to find your Daily Baseline.<\/p>\n
Once a baseline total has been established, focus on keeping your DAILY TOTALS as close to the green as possible. If you experience two days in a row where your DAILY TOTAL number increases above your WEEKLY Baseline number* (*based on the last 7 days) take at least one day of TOTAL rest.\n\t\t<\/div>
\n\t\t\t\n4. Continue Monitoring<\/span><\/h2>\nNow that you have established a personal baseline you have a way to measure how you are feeling from one day to the next and can track the trends in a positive or negative direction over the course of the month.<\/p>\n
If you notice your score improving and the priority level lowering, great keep it up!<\/p>\n
As you can see in the figures below the Daily Readiness Monitor, higher numbers indicate a lower capacity for training, and thus, training at the proper intensity level and with the right movements becomes even more important. (Don’t worry though! At Upright Movement we work hard to fine-tune your program so you can get the most benefit from appropriate volume and intensity.)<\/p>\n
If totals fall in between priority levels, place the total within the higher level.<\/p>\n
The recommended developmental phase and training intensity for each priority level is:<\/p>\n
Low Priority<\/span>: Functional:<\/span><\/strong> Lunging, Stepping, Squatting, Carrying, Gait, Skipping, Running, Deceleration, Acceleration, Jumping, and Hopping. 60-80% and or 40-60 min. training session duration.<\/p>\n Moderate Priority<\/span>: Transitional:<\/span> <\/strong>Quadruped, Rotary Stability, Trunk Stability, Crawling, Half Kneeling, Full Kneeling. 40-60% and or 20-40 min. training session duration.<\/p>\n High Priority<\/span>: Fundamental: <\/strong><\/span>Breathing, Gripping, Head-Eye Tracking, Reaching, Leg Raising, Supine, Rolling, Prone, Hip Flexion\/Extension, Short Foot Posture. 0-40% and or 1-20 min. training session duration.<\/p>\n <\/p>\n *An Above Morning Heart Rate Average is the principle-determining factor to your level of readiness.<\/p>\n *Morning Resting Heart Rate Average<\/b><\/span><\/p>\n 3 Beats + = Reduce Training By 50 % <\/span><\/p>\n 4 Beats + = Active Recovery <\/span><\/p>\n 5 Beats + = Total Rest (3 Beats + Incl. In Daily Totals):<\/span><\/p>\n Now you are ready to record today\u2019s DAILY TOTAL in the companion Daily Readiness Monitor Totals chart, and begin to track your progress over time.<\/p>\n\n\t\t<\/div> \n\t\t<\/div> Using Upright Movement’s innovative Daily Readiness Monitor coupled with the Daily Readiness Monitor Totals chart will allow you to plot and track your health and fitness progress on a monthly basis.<\/p>\n\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div> When first using our Daily Readiness Monitor, establish a baseline after the first week of monitoring. Taking time to establish a personal baseline in the beginning will help you to accurately track your goals over time.<\/p>\n To calculate a personal baseline take the DAILY TOTALS from your first seven days and add them together. Divide this weekly total by seven (days) to find your Daily Baseline.<\/p>\n Once a baseline total has been established, focus on keeping your DAILY TOTALS as close to the green as possible. If you experience two days in a row where your DAILY TOTAL number increases above your WEEKLY Baseline number* (*based on the last 7 days) take at least one day of TOTAL rest.\n\t\t<\/div> Now that you have established a personal baseline you have a way to measure how you are feeling from one day to the next and can track the trends in a positive or negative direction over the course of the month.<\/p>\n If you notice your score improving and the priority level lowering, great keep it up!<\/p>\nWhat is Daily Readiness Monitor?<\/h2>\n\t\t\t\t\n
3. Establish a Baseline<\/span><\/h2>\n
4. Continue Monitoring<\/span><\/h2>\n