In physical pursuit of HEALTH + FITNESS
The 5 Components of Fitness:
1. Cardiovascular Endurance = sustained aerobic (in the presence of oxygen) activity
2. Muscular Strength = shorter repetitions using heavy weights or body weighted activities
3. Muscular Endurance = longer repetitions using moderate to light weight usually until muscle fatigue
4. Flexibility = stretching for the body + meditation for the mind
5. Body Composition = ratio of lean muscle mass to adipose tissue
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CARDIOVASCULAR ENDURANCE
The American College of Sports Medicine has developed the following guidelines for exercise:
Frequency: 3 - 5 days per week
Duration: 30 - 60 minutes of moderate-intensity 5x per week or 20 - 60 minutes vigorous-intensity 3x per week
Intensity: 50 - 80% of heart rate reserve (based on resting heart rate) or 60 - 90% of your maximal heart rate
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Your Target Heart Rate:
To find your estimated target heart rate subtract your age from 220, multiply the answer by your desired range (60-90%), and divide the results by 6 to obtain a 10 second count.
1) 220- _________ (age) = _________ Estimated Maximal Heart Rate (max HR)
2) _________ (max HR) x .60 (Intensity) = _________ Target Heart Rate
3) _________ (target HR) / 6 = _________ 10 second count
Repeat steps #2 + #3 for 90% intensity.
2) _________ (max HR) x .90 (Intensity) = _________ Target Heart Rate
3) _________ (target HR) / 6 = _________ 10 second count
Note this formula is based on the assumption that 220 is the approximate maximal heart rate of a baby, and each year this rate decreases by one beat. Although this formula is a practical estimate for a group setting, it is not always accurate because maximal heart rates can vary at any given age by as much as + 10 beats per minute (Astrand and Rodahl 1977).
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MUSCULAR STRENGTH / ENDURANCE
The American College of Sports Medicine has developed the following guidelines for exercise:
Frequency: 2 - 3 days per week on non-consecutive days
Duration: Begin with 1 exercise set per muscle group, with 8 to 12 repetitions per set. Build up to 3 sets per muscle group. Rest for 30 seconds between sets.
Intensity: Strengthening activities should be done to the point where it's hard for you to do another repetition without help.
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FLEXIBILITY
Follow these guidelines to make sure your stretches are safe and effective:
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Stretch when your muscles are already warm. If you haven't just exercised, warm up your muscles by walking for 5 minutes or so.
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Don't rush through your stretching routine. It's an important part of your daily exercise.
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Stretch gently, slowly, and smoothly. Stretch only to the point where you feel mild tension in the muscle you are stretching. Then hold that position for at least 15 seconds, gently extending the stretch as your muscle loosens. Don't bounce when you stretch -- this can damage your muscles.
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Breathe normally during each stretch. Holding your breath tightens up your muscles and makes the stretch more difficult.
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Stretch each major muscle group through a full range of motion. Repeat each stretch 2 to 3 times.
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Body Mass Index
The calculation of your Body Mass Index (BMI) and Waist to Hip Ratio is generally considered to be a more sensitive indication of one’s appropriate body weight. It also carries a fairly high correlation in relating a person’s risk factors for the development of chronic diseases such as cardiovascular disease, type II diabetes, high blood pressure, as well as certain cancers and numerous musculoskeletal disorders.
BMI Chart - body mass index
Waist to Hip Ratio Formula: WtHR = Waist / Hip
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Are you an apple or a pear shape? Carrying excess weight closer to the heart, apple shape, is recognized as an indicator of cardiovascular disease risk. To calibrate your ratio take a waist measurement at the narrowest circumference, and a hip measurement at the greatest circumference with the feet together.
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For Good Health
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Women should attempt to maintain a WHR of less than 0.8
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Men should attempt to maintain a WHR of less than 0.9
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In both men and women, a WHR of 1.0 or higher increases the risk for heart disease and other conditions that are linked to being overweight.
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These measurements may be more important than BMI, but should be monitored along with BMI.
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Example: 30 inch waist ÷ 38 inch hip = .078 Waist/Hip Ratio
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__________ waist ÷___________ hip = ___________ Waist/Hip Ratio
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Waist to Hip Chart
Health risk Women Men
Low 0.80 or lower 0.95 or lower
Moderate 0.81–0.85 0.96–1.0
High 0.86 or higher 1.0 or higher
Body Fat Calculator
Other Options for Body Fat Testing
This Body Composition Calculator is a unique algorithmic system that automatically calculates your current size through its specific computation. It is not the most accurate form of measuring true body fat %, but works as a general guideline. A more accurate tools is the use of skin fold calipers, the con here being operator error. Followed by bio-electrical impedance using a scale or hand held device. The most accurate is Hydro-static or underwater weighing.
Overweight vs Over Fat
What is my correct or ideal weight? In the rush to shed pounds most people overlook the real question: What is my ideal body fat percentage? The term overweight means that a person weighs more than the average for his or her weight, height, and frame size, as defined by the standard scales. Most people assume that a gain in weight means a gain in fat, and that a loss equals a fat loss. The scale, however cannot differentiate between fat pounds and muscle pounds. Body composition is a key component of an individual's health and fitness status. To understand body composition, the body must be viewed as a two-component system: lean body mass (muscle, bone, connective tissue and internal organs) and essential body fat (organ insulation and metabolic fuel for the production of energy, ATP). One fairly accurate and practical way to measure body composition is with bio-electrical impedance.
Fat is continuously being broken down and built back up. The result is a healthy balance between lean body weight and fat reserves. But when more calories are consumed each day than are expended the lean to fat ratio is tipped in favor of fat, eventually leading to weight gain. Everyone has about 20 to 40 billion fat cells. If empty and in one place, these cells would occupy a volume no larger than your fist. But with excess calories, a fat cell can increase its size a thousand times. If filled to capacity these same cells could stuff a small sofa and weight more than a quarter of a ton. Only a healthy eating regime and consciences exercise program can keep these fat cells in check. Even when fat cells are reduced in size you may find that you have registered no weight loss. This frustrating phenomenon is due to the fact that muscle (which is mostly water) is denser and heavier than fat. The good news here is that a pound of muscle occupies only one fifth the space a pound of fat occupies. Consequently, the non-differentiating scale does not register that a given volume of fat has been replaced by an equal volume of lean muscle tissue. However, you will have probably lost inches around your waist, hips and thighs where we tend to store fat.
It is a myth that exercise changes fat into muscle. Fat cells and muscle cells are made up of two totally different tissues and conversion is biologically impossible. Work on lowering your percentage of body fat as opposed to just losing weight and have re-evaluations done periodically to determine if your exercise regime is working for or against you.