narthur/exercise

narthur/exercise: is archived

#autodialMax=10.5

DAY	DELTA	TOTAL
Sat (4th)	+02:49	595:55
Sun (5th)	+04:16	597:22
Mon (6th)	+05:40	598:45
Tue (7th)	+06:59	600:06
Wed (8th)	+08:21	601:28
Thu (9th)	+09:45	602:51
Fri (10th)	+11:10	604:15

Datapoints ?

Your actual reported data. The color shows where you are with respect to your bright red line:

Green:
> 3 days of buffer

Blue:
~ 2 days of buffer

Orange:
~ 1 day of buffer

Red:
crossed the red line
Bright Red Line ?

Keep your dots on the good side of this bright red line!
Colored guiding lines ?

The orange line shows one day of safety buffer. The blue line is two days, and the green line demarcates seven days of safety buffer.

(If you keep your safety buffer at 7 days or higher then you're immune to being stung. If anything comes up, just flatten your bright red line. It will take effect after the 7-day akrasia horizon but since you have that much safety buffer, you're golden!)
Yellow guide lines ?

These thin yellow lines indicate the good side of the bright red line.
Akrasia horizon ?

This line is a week away from now. You can only make changes in the steepness of your red line beyond the akrasia horizon.
Pink zone ?

This shaded pink zone on the wrong side of your bright line shows the bare minimum that you are committed to doing this week. Your red line can never get easier and dip into this forbidden zone.
Infinitely safe region ?

This light yellow shaded region shows the infinitely safe area. If your datapoints are in this zone, then you have exceeded the final total of your graph, and your safety buffer is unbounded. You usually see this as your goal approaches the end date, or if you have an infinitely flat bright red line for some reason.
Skull & Crossbones ?

We fly the Jolly Roger on your graph if it freezes. The primary way this happens is if you derail when your graph is scheduled to be archived.
Watermarks ?

The watermarks in the corner regions of your graph (shown darker here) indicate your current pledge amount and how much safety buffer you have. How safe you are is shown on the good side of the red line, and the amount pledged is shown on the derails-this-way side.

Features not enabled on this graph:

Optimistic projection (deprecated) ?

An optimistic view of progress, i.e., a view of your data through rose-colored glasses. It shows your inexorable march towards your goal. If you're bouncing around it just shows you flat. When you go down (or whichever direction your goal is), it shows you that right away.

It never shows you going up (or whatever the wrong direction is) unless it's sure you've screwed up.

If you find the random fluctuation unnerving, you can focus on the pink dots day-to-day.
Moving average ?

This is a moving average implemented as an IIR filter. If most of your daily numbers are below this trend line then you are inexorably dragging it down.

For the case of weight loss, this was inspired by The Hacker's Diet as a way to see the forest through the trees, to see past the daily random fluctuations to what your weight is really doing.
Smoothed trend swath ?

Think of this as a very thick line charting your progress or an aura around your actual data. It's like the moving average line but fatter and smoother, and it extends past your actual data as a kind of projection into the future, in case that's useful. (Gory details on the blog.)
Max flux ?

This thicker yellow line denotes the user-specified maximum daily fluctuation, shown as an offset from the bright red line. Details in the FAQ.
Standard flux ?

This dashed yellow line indicates a so-called 90% variance derived from your data, shown as an offset from the bright red line. Details in the FAQ.

This goal has the following fine print specified by narthur:

From Mary:

How Much?

Moderate = 50-69% of max heart rate
Vigorous = 70% or above of max heart rate

Minimum: 150 minutes of moderate exercise or 75 minutes of vigorous per week

“Those who did double the minimum amount lowered their risk by 31%, and those who did three to five times the minimum had a 39% lower risk. Beyond that, more exercise didn’t earn any additional survival benefits.”

- the minimum = 150m of moderate or 75m of vigorous exercise per week (30m of moderate or 15m of vigorous exercise, 5 days/week)
- 2x the minimum = 300m of moderate or 150m of vigorous exercise per week (1h 30m of moderate or 45m of vigorous exercise, 5 days/week) (31% lower risk than:point_up:)
- 3x the minimum = 450m of moderate or 225m of vigorous exercise per week (1h 30m of moderate or 45m of vigorous exercise, 5 days/week) ( 8% lower risk than:point_up:, 39% lower risk than minimum)
- 5x the minimum = 750m of moderate or 375m of vigorous exercise per week (2h 30m of moderate or 1h 15m of vigorous exercise, 5 days/week)
- 6+, no additional 14-year survival benefits

“Is there any danger from doing too much exercise? On this matter, the research is reassuring. In one study, researchers tracked more than 660,000 people from the United States and Sweden, using the current U.S. exercise guidelines as the minimum recommended amount of weekly exercise (150 minutes of moderate or 75 minutes of vigorous). Compared with people who didn’t exercise at all, even those who did less than the minimum amount had a 20% lower risk of dying during the follow-up period, which lasted an average of 14 years. Those who did double the minimum amount lowered their risk by 31%, and those who did three to five times the minimum had a 39% lower risk. Beyond that, more exercise didn’t earn any additional survival benefits. But there was no evidence of any downside—even at levels 10 times more than the minimum.”

https://www.health.harvard.edu/heart-health/how-much-exercise-is-optimal-for-heart-health

Amounts Due By Day

Goal Progress

Stats

Graph stats

Data stats

Graph Legend