WHAT GETS MEASURED GETS IMPROVED

📊 What Gets Measured Gets Improved — Especially Your Heart

In this video, I break down the key metrics we track inside the Hubl Habit App — not to chase perfection, but to build awareness, consistency, and long-term cardiovascular health ❤️

These are the same metrics we reassess every few weeks in our programs because they reflect real health, not just weight on a scale.

🔑 Key Metrics We Track (and Why They Matter):

❤️ Resting Heart Rate (RHR)• How to measure: First thing in the morning before getting out of bed (or via a wearable)• Ideal midlife range: ~50–70 bpm• Lower = better cardiovascular efficiency

⏱ Heart Rate Recovery (HRR)• How to measure: Stop exercise, record HR → recheck after 1 minute• Ideal: Drop of 20+ bpm in 1 minute• One of the strongest predictors of longevity

🩺 Blood Pressure• How to measure: Seated, rested, arm at heart level• Ideal: ~120/80 mmHg or lower• Elevated BP silently stresses the heart over time

🫁 VO₂ Max (cardiorespiratory fitness)• How to measure: Lab test, smartwatch estimate, or submax fitness tests• Ideal midlife goal:• Women: >30–35 ml/kg/min• Men: >35–40 ml/kg/min• One of the most powerful predictors of lifespan

💪 Push-Ups (muscular endurance)• How to measure: Max reps with good form• Ideal midlife range:• Women: 10–20+• Men: 20–30+

🧍 Wall Sit (lower-body strength & stamina)• How to measure: Back to wall, thighs parallel• Ideal: 60–90+ seconds

🪜 Sit-to-Stand (functional strength)• How to measure: Reps in 30 seconds from a chair• Ideal: 15–20+ reps

🧗 Dead Hang (grip & upper-body resilience)• How to measure: Hang from a bar• Ideal: 30–60+ seconds

These metrics help us answer a much more important question than “What do you weigh?”➡️ How capable is your heart and body for the life you want to live?

✨ All metrics are explained, tracked, and revisited inside the Hubl Habit App, with guidance on how to improve each one safely through training, nutrition, and recovery.

🔗 Download the Hubl Habit App:Apple: https://apps.apple.com/us/app/hubl-habit/id6468809571Google Play: https://play.google.com/store/apps/details?id=com.leanondigital.hublhabit&hl=en_US

🎥 Heart health & fitness education on YouTube:https://www.youtube.com/@hublhabit-cardiovascularhealth

💊 Supplements I trust (25% off):https://www.thorne.com/u/HUBLHABIT

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