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Fitness
Calculators
I have included a number of
fitness calculators below for your convenience.
Target
Heart Rate
The intensity and duration (volume) of exercise
are closely related factors and determine caloric
expenditure during the session. Optimal results
may be achieved from high intensity and short
duration exercise sessions, as well as low intensity,
long duration sessions. Exercise intensity in
aerobic or cardiovascular exercise is best measured
in how your heart rate responds to the demands
of exercise. The American College of Sports
Medicine (ACSM) recommends that the intensity
of aerobic exercise be between 60 to 90% of
your maximum heart rate.
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Daily
Caloric Intake
If you want to lose fat and or gain muscle you
need to control your daily caloric intake. If
you want to lose weight you need to create a negative
energy balance. That means that you need to either
burn more calories or eat less calories or both.
By burning calories through exercise increases
your metabolism and spares muscle which are extremely
important factors in a weight loss that is permanent
and healthy.
Conversely to gain muscle, you must create a positive
energy balance whereby you eat more calories that
what your body needs. (You can also choose to
burn less calories although it is not recommended.)
So basically the extra calories you provide, or
energy will aid the body make muscle.
The calculators below estimate daily caloric intake
or how many calories you can eat from food and
drinks in a day. Too many can make you fat, especially
if you don't exercise, too less and you could
lose precious muscle and be on your way to dieting
failure.
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Body
Fat Calculator
Fill in the fields below then "calculate"
to determine your current body fat percentage.
Nutritional
Needs Calculator
To use the Nutritional Needs Calculator, enter
your results for the Caloric Needs Calculator
and click the "CALCULATE" button.
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Pace
Calculator
This is great tool for anyone who does a lot of training
on treadmills.
Ideal
weight calculator
This one goes by BMI or body mass index which is notoriously
inaccurate if you A. have a moderate
or above level of fitness B. carry
a high percentage of muscle.
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