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Fitness Tools

BODY MASS INDEX (BMI) is a measurement of body fat based on height and weight that applies to both men and women between the ages of 18 and 65 years. BMI can be used to indicate if you are overweight, obese, underweight or normal. A healthy BMI score is between 20 and 25. A score below 20 indicates that you may be underweight; a value above 25 indicates that you may be overweight.

BASAL METABOLIC RATE (BMR) is the number of calories you'd burn if you stayed in bed all day. You use energy no matter what you're doing, even when sleeping. If you've noticed that every year, it becomes harder to eat whatever you want and stay slim, you've also learned that your BMR decreases as you age. Likewise, depriving yourself of food in hopes of losing weight also decreases your BMR, a foil to your intentions. However, a regular routine of cardiovascular exercise can increase your BMR, improving your health and fitness when your body's ability to burn energy gradually slows down.

DAILY CALORIC NEEDS (DCN) is an estimate of the number of daily calories from food/drinks your body needs to MAINTAIN your current weight, based on your BMR and your level of activity. A calorie is a unit of energy that represents the amount of heat required to heat one gram of water one degree. Calories are used as a way to express amounts of food energy.

Calculate your BMI, BMR & DCN
(Body Mass Index, Basal Metabolic Rate & Daily Caloric Needs)
Height:         (lbs)

(yrs)         Male Female

Sedentary (Little or no exercise)
Lightly Active (Light exercise/sports 1-3 days/week)
Moderately Active (Moderate exercise/sports 3-5 days/week)
Very Active (Hard exercise/sports 6-7 days/week)
Extra Active (Hard exercise/sports and physical job or 2x training)


MAXIMUM HEART RATE (MHR) is the fastest your heart can beat with maximum exertion. To calculate your MHR, you'll need to know your Resting Heart Rate (RHR). You can find your RHR by counting your pulse for one minute while still in bed.

HEART RATE RESERVE (HRR) is the gap between your resting heart rate and your maximum heart rate. HRR is used as a guide in helping individuals expand and increase their ability to use oxygen during exercise, allowing for longer and harder training.

HEART RATE TRAINING ZONES is another way to evaluate your aerobic exercise intensity. The lower training zone represents an appropriate level of intensity (light to moderate exercise) that indicates "continue" or "press on." Exercising at a very vigorous pace or very high intensity reflects training in the upper training zone, which means stop. Exercise in the upper training zone may be harmful to beginners or people with health conditions and should be reserved for those who are experienced exercisers or under the care of a trained health professional.

Calculate your MHR, HRR
& Heart Rate Training Zones
(Maximum Heart Rate, Heart Rate Reserve & Lower/Upper Training Zones)
Resting Heart Rate: (bpm)         Age: (yrs)

(bpm)         (bpm)

Resistance training, or weight training, is an excellent way to improve muscular strength and increase muscle mass and bone density. Aside from good form and technique, the key to proper weight training is to understand how much weight to lift to effectively stimulate the muscles while simultaneously avoiding injury.

ONE REPETITION MAXIMUM (1RM) is the maximum amount of weight that an individual can lift just one time. A common training practice for experienced weight lifters and athletes is to lift weight loads that correspond to a percentage of their 1RM. However, lifting maximum weight loads is not recommended for most people because the risk of injury outweighs the benefit of doing so. To figure out your estimated 1RM, input the heaviest amount of weight you have safely lifted for a specific exercise and the number of repetitions you completed at that weight.

Calculate your 1RM
(One Repetition Maximum)
Weight: (lbs)         Number of reps: