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How Stress Tracking Watches Bridge Sports and Mental Well - being

• Heart Rate Variability (HRV): The tiny gaps between heartbeats. Higher HRV means your nervous system is resilient; lower HRV signals stress is building.
• Resting Heart Rate (RHR): A sudden spike (5 + BPM) often means unmanaged stress is wearing on you, even if you don’t “feel” it.
• Stress Triggers: Patterns in your day (e.g., work deadlines, poor sleep) that correlate with low HRV or high RHR.

Integrating Stress Tracking into Your Sports Routine

1. Morning Check - In: Set the Tone for the Day

• High Stress (Score > 70): Opt for low - intensity activities that calm the nervous system:
  • 30 - minute yoga flow, using R7’s “breath guide” (4 - second inhale, 6 - second exhale) to sync movement with calm.
  • Leisurely walk (100 steps/min) in nature, with R7’s GPS tracking distance—studies show 20 minutes outdoors boosts HRV by 15%.
• Low Stress (Score < 50): Lean into higher intensity to build endorphins:
  • 20 - minute interval run (1 minute sprint, 2 minutes jog), using the C022Pro armband (Heart Rate Series) to stay in Zone 3 (70–80% MHR).
  • Team sports (basketball, tennis) where fun and competition blend—R7 logs steps and heart rate, turning play into stress relief.

2. Midday Reset: Micro - Workouts for Stress Spikes

• When R7 detects your stress score jump 20 + points (e.g., after a tough meeting), it vibrates, prompting a “stress - buster” micro - workout:
  • 5 minutes of bodyweight squats + deep breathing (sync with R7’s breath timer).
  • A quick walk up/down stairs, with T048 (from Sports Watch Series) counting steps—aim for 500 steps to lower heart rate by 5–10 BPM.

3. Post - Workout Wind - Down: Seal in the Calm

• Check R7’s post - workout stress score. If it’s 20 + points lower than pre - workout, you’ve hit the sweet spot.
• Extend the calm with a 5 - minute “cool - down” breathing exercise, using R7’s vibration to pace inhales/exhales.
• Log how the workout made you feel in the EZON app (e.g., “Yoga = stress down 30 points; run = stress down 20”). Over time, you’ll spot which activities work best for your stress.

Stress - Busting Sports: Which Ones Work Best?

Yoga: The Stress - Busting Champion

• R7 tracks HRV before and after—look for a 10 + point increase post - practice (a sign your nervous system is shifting to “rest mode”).
• Use the C022Pro armband to ensure heart rate stays in Zone 1–2 (50–70% MHR). Higher zones turn yoga into a workout, not a stress reliever.

Running: Endorphins with Control

• Aim for steady Zone 2 (60–70% MHR) runs. R7’s GPS keeps pace consistent, so you avoid “push too hard” days that leave you drained.
• Post - run, check R7’s EPOC (afterburn) metric—moderate runs (Zone 2) keep EPOC low enough to avoid stress, while still boosting mood.

Team Sports: Social Connection + Movement

• T048 counts steps during a soccer game or pickleball match—aim for 5,000 + steps to hit the “social + active” sweet spot.
• R7 logs heart rate during play—spikes from fun (not strain) are normal and often correlate with the biggest post - game stress drops.

EZON Gear for Stress - Free Sports Living

R7 (Sports Watch Series): Your Stress - Active Coach

• Key Features: 24/7 HRV and stress tracking, breath guides, and 30 - day battery life. Its lightweight design (43g) works for yoga mats, running trails, or team sports.
• Why it matters: Turns vague “I feel stressed” into actionable “My score is 70—do yoga,” making your routine intentional.

C022Pro (Heart Rate Series): Comfort for Calm Workouts

• Advantages: Armband design avoids chafing during yoga or long walks. Syncs with R7 to refine stress data, ensuring you stay in “calm zones.”

T048 (Sports Series): Simple Steps to Stress Relief

• Key Features: Budget - friendly step counting with a “stress mode” that estimates tension via movement. Perfect for beginners wanting to dip their toes into stress - aware activity.

The Result: Active Living That Feels Good