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Fit Tips
Click Here to go to a cool Body Mass Index (BMI) calculator __________________________________________________________________
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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 2YOUR NUTRITION LEVEL = _______
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This is a pretty cool online calculator! -
Target Heart Rate (Karvonen Formula)
Target Heart Rate Calculator
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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
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Do not suddenly start measuring the RHR after waking up
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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 |
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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 |
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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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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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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 |