Target heart rate calculator:
Target heart rate is what you aim to get the most aerobic benefit when exercising.
When you workout, your body and heart speeds up to meet your increased needs of energy.
But, how much speed up is safe for your heart while you are exercising?
To get most from your workout, you should often monitor your workout intensity. This will ensure that you are working within heart rate zone and therefore, you can get most out of each workout.
If you are working too hard, you will injure yourself. If you don’t work hard, you will be frustrated because you will not get the results over time.
How to find target heart rate:
The target heart rate calculator determines your maximum heart rate by subtracting your age from 220. Then, target heart rate is calculated by subtracting your resting heart rate from your maximum heart rate.
While exercising, you can use target heart rate to know how hard you should exercise. Depending on your current fitness level, you can start at the low end of your range and increase gradually.
Finding target heart rate is just a guide to know with how much speed you have to exercise. You feel different as you are different, so pay attention to how you feel, how hard you are breathing and how fast your heart is beating.
You can also find target heart rate monitor using heart rate monitor. Heart rate monitor gives out a continual readout, so you can check your highs and lows after the workout.
Find out your target heart rate here:
Body fat calculator
How much body fat you are carrying? Find out whether you are in healthy range or not using body fat calculator.
Body fat is stored in three places, around internal organs, under the skin and fat inside muscle tissue. Body fat can be calculated by measuring the skin folds at abdomen, triceps, thigh and suprailiac.
Men can take measurements from chest, abdomen and thigh. Women can take measurement from triceps, suprailiac and abdomen. To measure the body fat, a set of digital calipers can be used. If you do not have calipers, you can take skinfolds at 3 or 4 sites from the body.
Chest: A diagonal fold should be taken midway between the nipple and crease of the underarm. [Chest Workouts]
Abdomen: A vertical fold should be taken one inch to the side of the umbilicus. [Killer Ab Workouts]
Suprailiac: A diagonal fold should be taken between hip joint and the bottom of the rib cage.
Triceps: A vertical fold should be taken halfway between elbow joint and shoulder joint. [Tricep Exercises]
Thigh: A vertical fold should be taken halfway between knee joint and hip joint. [Thigh Exercises]
After measuring the skin folds, enter your age and weight. You will get the body fat percentage. Body fat calculator is used to estimate how healthy and fit you are.
To find out the amount of body fat, visit:
Basal Metabolic Rate
Basal metabolic rate (BMR) is the minimum requirement of calories needed to maintain life in a resting individual. The amount of energy expended in calories by the body to remain in bed asleep all the day is called basal metabolic rate.
Basal metabolic rate is responsible to burn up to 70 percent of the total calories expended, but this can vary due to different factors. Calories are burned by your body processes like blood pumping around the body, respiration, and to maintain body temperature.
Basal metabolic rate is the largest factor in determining the overall metabolic rate and the number of calories needed to maintain, lose or gain weight. It is determined by number of factors like gender, age, weight and height.
As men will have greater muscle mass and low body fat percentage, they have high basal metabolic rate. BMR reduces with age and after 20 years; the drop will be two percent. If you are overweight, your BMR will be higher.
If your body fat percentage is lower, BMR will be higher. Starvation or serious calories restriction diet reduces BMR up to thirty percent.
Increased cardiovascular exercises and muscle mass can increase BMR. Diseases, previously consumed foods and beverages, stress levels and environmental temperature can affect your overall energy expenditure and can affect your BMR.
BMR is measured under restrictive circumstances when you are awake, but at complete rest. People who live in tropical or cold environments have higher BMR than those living in more temperate climates.
Estimate your basal metabolic rate here: