FitnessState.com

The heart rate you should maintain during exercise is called your Target Heart Rate.
In other words, your target heart rate during exercise can be as low as 50 and as high as 95% of your maximum heart rate depending on your training goals and the state of your physical condition. Possible goals would be cardio-respiratory improvement, strengthen/ toning, endurance development active recovery –or “fat burning”

Calculate both the lower and upper limit to find your target heart rate zone. To determine if you're working within your zone, you should find your Resting Heart Rate. Locate your radial artery at the side of your wrist with your index finger, and count the beats for 15 seconds, then multiply by 4. Then plug the data in to the THR Calculator in order to find out your THR.

A good idea to manage the training intensity is to follow a three-zone system that is structured as following:
60-65% of your max. H.R. “Aerobic Threshold Zone”
80-85% of your max. H.R for the “Anaerobic Threshold” Zone
90-95% of your max. H.R for “Peak or Maximal Zone”

Note: Before undertaking any physical activity it is recommended to consult with your physician. It is also important to understand that before you design an advanced workout, you must first go through an extensive aerobic base building program.

2. BMI Calculator for Adults

Do you know if you are overweight? Body Mass Index can be used to indicate if you are overweight. But it can wrongly suggest fatness in people who are athletic or muscular. For adolescents or children, this calculator uses "BMI for Age", because "normal" varies with age. That's why this BMI calculator also shows percentile statistics, so you can compare your weight to others of the same age and height. BMI (Body Mass Index) uses your height and weight values to determine whether you are at risk for weight-related health problems. The lower your BMI, the lower your risk for health problems.

3. Body Fat Percentage Calculator

Body fat measurements and the measuring tape are recognized as superior methods for measuring "weight loss".

First, your body fat percentage is simply the percentage of fat your body contains. If you are 150 pounds and 20% fat, it means that your body consists of 30 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).

A certain amount of fat is essential to bodily functions. Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage. The following table describes body fat ranges and their associated categories:

4. Body Fat Distribution

Body fat distribution is very important for you to know, since upper body obesity is known to increase health risks. The quickest way to determine if you are at risk is to figure your waist-to-hip ratio.

5. VO2max. Calculator

MAX VO2 functionally represents the maximum amount of oxygen that can be removed from circulating blood and used by the working tissues during a specified period. World class endurance athletes generally have high readings.

6. Interval Pace Calculator

An effective training program for cardio-vascular training (specifically running) requires repeated cycles of physiological stress and recovery, leading to an adaptation to speed and mileage loads. Specific workouts must be designed to improve the following three essential physiological parameters: VO2max, anaerobic threshold (AT) and aerobic endurance.

7. Caloric Expenditure Calculator

Estimation of the amount of calories burned at a given running pace. The calculation is based on a formula derived from a study of the net energy expenditure for running 1 hour on a horizontal surface.

Of course, terrain, temperature, humidity and other factors also have an effect on energy expenditure. A key finding is that the total cost of running a given distance is approximately the same, whether the pace is fast or slow. For example, a person weighing 150 lbs running a distance of 5 miles at 12min/mile pace (60 minutes total) will consume approximately the same amount of calories as a person running the same distance at 6 min/mile pace (30 minutes total).

8. Basal Metabolic Rate Calculator

BMR or Basal Metabolic Rate is the energy requirement to maintain life. It is measured at rest, but not asleep in a thermo-neutral environment in the post-absorptive state. It can be measured directly or indirectly, or it can be estimated as we are doing here. We are using the equations of Harris & Benedict (1919) to estimate BMR.


	HOME ON THE WAY TO HARMONY REACHING A STATE OF HARMONY COACHING THE WAY-YANNIS FITNESS TOOLS ONLINE A SAFE PATH TO THE STATE THE FITNESS STATE FLEXIBILITY THE FITNESS STATE NUTRITION THE FITNESS STATE TREATMENT ANATOMY FITNESS MYTHS VS FACTS TESTIMONIALS DOWNLOAD	FITNESS TOOLS ONLINE 1. Target Heart Rate Calculator The heart rate you should maintain during exercise is called your Target Heart Rate. In other words, your target heart rate during exercise can be as low as 50 and as high as 95% of your maximum heart rate depending on your training goals and the state of your physical condition. Possible goals would be cardio-respiratory improvement, strengthen/ toning, endurance development active recovery –or “fat burning” Calculate both the lower and upper limit to find your target heart rate zone. To determine if you're working within your zone, you should find your Resting Heart Rate. Locate your radial artery at the side of your wrist with your index finger, and count the beats for 15 seconds, then multiply by 4. Then plug the data in to the THR Calculator in order to find out your THR. A good idea to manage the training intensity is to follow a three-zone system that is structured as following: 60-65% of your max. H.R. “Aerobic Threshold Zone” 80-85% of your max. H.R for the “Anaerobic Threshold” Zone 90-95% of your max. H.R for “Peak or Maximal Zone” Note: Before undertaking any physical activity it is recommended to consult with your physician. It is also important to understand that before you design an advanced workout, you must first go through an extensive aerobic base building program. 2. BMI Calculator for Adults Do you know if you are overweight? Body Mass Index can be used to indicate if you are overweight. But it can wrongly suggest fatness in people who are athletic or muscular. For adolescents or children, this calculator uses "BMI for Age", because "normal" varies with age. That's why this BMI calculator also shows percentile statistics, so you can compare your weight to others of the same age and height. BMI (Body Mass Index) uses your height and weight values to determine whether you are at risk for weight-related health problems. The lower your BMI, the lower your risk for health problems. 3. Body Fat Percentage Calculator Body fat measurements and the measuring tape are recognized as superior methods for measuring "weight loss". First, your body fat percentage is simply the percentage of fat your body contains. If you are 150 pounds and 20% fat, it means that your body consists of 30 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else). A certain amount of fat is essential to bodily functions. Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage. The following table describes body fat ranges and their associated categories: General Body Fat Percentage Categories 4. Body Fat Distribution Body fat distribution is very important for you to know, since upper body obesity is known to increase health risks. The quickest way to determine if you are at risk is to figure your waist-to-hip ratio. 5. VO2max. Calculator MAX VO2 functionally represents the maximum amount of oxygen that can be removed from circulating blood and used by the working tissues during a specified period. World class endurance athletes generally have high readings. 6. Interval Pace Calculator An effective training program for cardio-vascular training (specifically running) requires repeated cycles of physiological stress and recovery, leading to an adaptation to speed and mileage loads. Specific workouts must be designed to improve the following three essential physiological parameters: VO2max, anaerobic threshold (AT) and aerobic endurance. 7. Caloric Expenditure Calculator Estimation of the amount of calories burned at a given running pace. The calculation is based on a formula derived from a study of the net energy expenditure for running 1 hour on a horizontal surface. Of course, terrain, temperature, humidity and other factors also have an effect on energy expenditure. A key finding is that the total cost of running a given distance is approximately the same, whether the pace is fast or slow. For example, a person weighing 150 lbs running a distance of 5 miles at 12min/mile pace (60 minutes total) will consume approximately the same amount of calories as a person running the same distance at 6 min/mile pace (30 minutes total). 8. Basal Metabolic Rate Calculator BMR or Basal Metabolic Rate is the energy requirement to maintain life. It is measured at rest, but not asleep in a thermo-neutral environment in the post-absorptive state. It can be measured directly or indirectly, or it can be estimated as we are doing here. We are using the equations of Harris & Benedict (1919) to estimate BMR.
USER AGREEMENT \| CONTACT YANNIS