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Fit Tips

Body Mass Index Calculator
Do's and Don'ts
Media Pressure to be Perfect Videos
Nutritional Levels Calculator
Target Heart Rate Calculator
Resting Heart Rate
Training Heart Rate
Body Fat Calculator


Why Can't We Just Love Our Bodies? Be the Change.

 


BMI Fact Sheet

Click Here to go to a cool Body Mass Index (BMI) calculator

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DO'S AND DON'TS

DO NOT UNDER-EAT. If you don't feed your body enough, your metabolism will slow down and you will compromise your workouts. Your performance will most likely be lagging, too.

DO not underestimate portion size! Small errors can add up to big disappointments.

DO drink plenty of water - a vital part of any conditioning program, as it aids every aspect of bodily function. Drink at least six to eight 12-oz glasses of noncarbonated water each day.

DON'T follow fads and trends, such as overemphasizing certain food groups and completely excluding others.

DON'T skip meals.

DO plan your food choices ahead.

DON'T skimp on fruits and vegetables, your natural supply of anti-aging nutrients.

DO throw out ALL JUNK FOOD in your house! You, nor your family needs to eat junk food anyway!

DO keep track of your workouts AND what you eat - DAILY.

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MEDIA PRESSURE TO BE PERFECT

We wanted to share these videos to show the reality of the media. Fitness Motivators encourages women to love their bodies and not what the media expects us to be. Our instructors are healthy, normal-size and fit, offering a non-intimidating environment. We mean it when we say, “We Cater to ALL!” Love yourself and walk proud! We all come individually wrapped offering special talent, personalities and beauty. YOU are unique - no two are alike (well, maybe Debbie and Donna! HA!)

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NUTRITION LEVELS

Determine your daily nutrition and calories needs by answering the questions below. The data you provide will be how much food you need (and how much you do not need!) while exercising.

Calculate Your Resting Metabolic Rate (RMR)
This is basically the number of calories you need to breathe, pump blood, blink, grow hair - be alive
Your Body Weight x 10 = _______ RMR (In Calories)

Calculate Your Daily Activity Burn
The calories for daily movement apart from exercise
Your RMR x 20% = _______ Daily Activity Burn

Add the Calories Required for Your Exercise Needs
We calculated at 500 calories per day for exercise. This amount is determined on the type of exercise you perform daily.
Your RMR + Daily Activity Burn + 500 = _______ Energy Amount

Your Energy Amount Nutrition Level
1,800-2,399 1,800 Calories/Day Level 1
2,400-2,999 2,400 Calories/Day Level 2
3,000+ 3,000 Calories/Day Level 3

Example: A 5'-5", 130-Pound Woman
RMR = 1,300
Daily Activity Burn = 260
Exercise Expenditure = 500
Energy Amount = 1,300 + 260 + 500 = 2,060
Nutrition Level = Level 2

YOUR NUTRITION LEVEL = _______

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Target Heart Rate Calculator

TARGET HEART RATE CALCULATOR

This is a pretty cool online calculator! -
Target Heart Rate (Karvonen Formula)
Target Heart Rate Calculator

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RESTING HEART RATE

The resting heart rate is most accurately assessed when measured for a full minute first thing in the morning before you get out of bed.

Place your fingertips on your wrist on the thumb side (radial pulse). Avoid using too much pressure when using the carotid pulse to measure heart rate.

Tips:
- After you wake up, give sometime to your body to rest for a while
- Do not suddenly start measuring the RHR after waking up
- Lie down at least for 15 minutes before measuring the RHR

DAY ONE – one minute resting heart rate  
DAY TWO – one minute resting heart rate  
DAY THREE – one minute resting heart rate  
AVERAGE RESTING HEART RATE
add all three days, divide by 3
 

click here for hardcopy of worksheet
(Note: sample used on hardcopy is Donna's info)

While the normal resting heart rate for adults ranges from 60-100 beats per minute, conditioned athletes and other highly fit individuals might have normal resting heart rates of 40-60 beats per minute. For healthy adults, a lower heart rate at rest generally implies more efficient heart function and better cardiovascular fitness.

Gender is another factor in resting heart rate norms because women at various fitness levels tend to have higher pulse rates on average than men of comparable fitness levels. For example, the average resting heart rate of an elite 30-year-old female athlete ranges from 54-59 beats per minute, while the resting heart rate for men of the same age and fitness level ranges from 49-54.

Keep in mind that many factors can influence heart rate, including:
- Activity Level
- Fitness Level
- Air Temperature
- Body Position (standing up or lying down, for example)
- Emotions
- Body Size
- Medication Use

Although there is a wide range of normal, an unusually high or low heart rate may indicate an underlying problem. Consult your doctor if your resting heart rate is consistently above 100 beats a minute (tachycardia) or below 60 beats a minute (bradycardia) — especially if you have other signs or symptoms, such as fainting, dizziness or shortness of breath.

Disclaimer: This content is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

Resting Heart Rate for Women
AGE
18-25
26-35
36-45
46-55
56-65
65+
Athlete
54-60
54-59
54-59
54-60
54-59
54-59
Excellent
61-65
60-64
60-64
61-65
60-64
60-64
Good
66-69
65-68
65-69
66-69
65-68
65-68
Above Average
70-73
69-72
70-73
70-73
69-73
69-72
Average
74-78
73-76
74-78
74-77
74-77
73-76
Below Average
79-84
77-82
79-84
78-83
78-83
77-84
Poor
85+
83+
85+
84+
84+
84+

Resting Heart Rate for Men
AGE
18-25
26-35
36-45
46-55
56-65
65+
Athlete
49-55
49-54
50-56
50-57
51-56
50-55
Excellent
56-61
55-61
57-62
58-63
57-61
56-61
Good
62-65
62-65
63-66
64-67
62-67
62-65
Above Average
66-69
66-70
67-70
68-71
68-71
66-69
Average
70-73
71-74
71-75
72-76
72-75
70-73
Below Average
74-81
75-81
76-82
77-83
76-81
74-79
Poor
82+
82+
83+
84+
82+
80+

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TRAINING HEART RATE

To determine a Training Heart Rate using the Karvonen Formula (I like to call this your personalized zone verses the standard Target Heart Rate):

Example:  
A 50 yr old woman who has a resting heart rate of 49, training heart rate for the intensity level 60-85% will calculate as the following:

Minimum Training Heart Rate:
220 - 50 (Age) = 170
170 - 49 (Resting Heart Rate) = 121
121 x .60 (Minimum Intensity) + 49 (Resting Heart Rate) = 122 Beats/Minute

Maximum Training Heart Rate:
220 - 50 (Age) = 170
170 - 49 (Resting Heart Rate) = 121
121 x .85 (Max. Intensity) + 49 (Resting Heart Rate) = 152 Beats/Minute

The Training Heart Rate Zone will be 122-152 beats per minute | 20-25 10 sec count

Fat Burning (60-75%) | Cardio (70-85%)

As you become more fit, your heart will become more efficient at pumping blood to the rest of the body. When at rest, the number of beats per minute slows down.

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BODY FAT TARGET

Lowering your body fat and increasing lean muscle mass is essential to your overall success. It is important to track your progress.

The following body fat percentage is where you want to be. You can always ask Fitness Motivators to conduct a Body Fat Testing (we use a body fat caliper and have testing hundreds of clients).

The average body fat percentage for U.S. females is around 32%, with the ideal at 22%. You could have an eating disorder if you are below 10%. Remember these are guidelines; your physician should help you determine the ideal weight and body fat for you.

Body Fat Percentage Categories
  Essential Fat Athletes Fitness Acceptable Obese
Men 2-4% 6-13% 14-17% 18-25% 25% plus
Women 10-12% 14-20% 21-24% 25-31% 32% plus
American Council on Exercise

Body Fat Calculator

 

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