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How is this Measured? Your Exercising Heart Rate Zone is measured by your heart beat and how fast it is beating during your exercise program To measure your pulse via your neck place your first two fingers gently on your neck at the side of your throat Multiply this by 4to give the heart rate per minute 23 fat = 30 # body fat Lean body mass: 130# total - 30# fat = 100# lean body mass (bones, organs and all else) Goal: 130# - 20# = 110 pounds As you can see, the goal of losing 20 pounds is not realistic or healthy How do I measure my RMR? Males: 66+ (6 Patricks Day Oh Yea! at The Corning YMCA How fast is your metabolism? Expert provides formula to figure out your rate Question: Is there a formula to figure out how fast your metabolism is? Answer: You can estimate your basal metabolic rate by using the Harris-Benedict equation At 110 pounds, this woman still requires 100# of lean body mass (bones, organs, etc 55 If you are Very Active = BMR X 1 The following table describes body fat ranges and their associated categories: *General Body Fat Percentage Categories Classification Women (% fat) Men (% fat) Essential Fat 10-12% 2-4% Athletes 14-20% 6-13% Fitness 21-24% 14-17% Acceptable 25-31% 18-25% Obese 32% plus 25% plus *American Council on Exercise Knowing your body fat percentage can also help you determine if your weight loss goals are realistic What is a Exercise Heart Rate Zone? This is approximately where your heart rate should be when performing aerobic exercise, such as fat burning, especially if you are unfit or a beginner to exercising If you are Sedentary (little or no exercise) Calorie-Calculation = BMR X 1 How do I measure my RHR? By counting the number of beats per minute via your pulse If your BMR is 60 calories per hour, then you burned 460 calories during the hour of exercise 32 x height (inches)) - (4 89 Then key in 58 divided by 2 Count the beats for 15 seconds If you were to lie in bed all day, you would burn whatever your BMR is (your BMR depends on genetics, muscle mass, and a number of other factors) Small Regular meals will increase your RMR Pregnancy can increase your RMR Crash dieting will decrease your RMR The Following OnLine Tools are a Courtesy of Global-Fitness 8 X age in years) Then you need to factor in your activity level Now, if you exercise for 60 minutes and burn 400 calories, then during that hour, you burn the 400, plus your BMR A certain amount of fat is essential to bodily functions 2 If you are Lightly Active (light exercise/sports 1-3 days/week) Calorie-Calculation = BMR X 1 1 + (9 725 (hard exercise/sports 6-7 days/week) Calorie-Calculation = BMR X 1 So at the end of the day, when you add it all up, if your total daily energy expenditure is greater than the number of calories you've eaten, then you lose weight 725 If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training) Calorie-Calculation = BMR X 1 A better goal might be for the woman to reduce her body fat from 23% to 18% 18 = 23 # body fat 100# lean body mass + 23 # = 123# goal weight So, for this individual to achieve a lean, but healthy 18% fat, she would need to lose only 7 pounds of fat, reducing her weight from her current 130 pounds to 123 pounds Multiply this by 4 to give the heart rate per minute From the chart above, you can see that this is a dangerously low percentage 850 x cm) - (4 676 x age) Then you need to factor in your activity level 22 x weight (lbs)) + (12 How is your BMI Measured? BMI is measured by weight in kilograms which is divided by height in meters squared So How do I take my pulse? This is normally the easiest pulse to find In this case: 130# x 0 com BMR Calculator Calorie Calculator Carb Calculator Fat Calculator Fiber Calculator Fitness Analysis Protein Calculator Waist-to-hip ratio Understanding Your Body Fat Percentage Body fat measurements and the measuring tape are recognized as superior methods for measuring "weight loss" This is how your Exercising Heart Rate Zone is calculated: Case Study: Ms Smith Age = 35 To get your maximum heart rate you need to subtract your age "35" from 220 An example of this would be be: Case Study: Sherry Lovejoy Weight = 58 kgs and Height = 1 It's a allot easier to move around in summer but more of an effort to "get going" in winter 7 x height (inches)) - (6 Try to keep your weight loss goals realistic, and remember, keep the calorie-burning muscle, and lose only the fat He also speaks about health at many national conferences 7 meters (170 cms) On your calculator key in 1 So before you decide that you need to "lose weight", remember to consider that "weight" consists of both lean body mass and body fat Maximum heart rate = 185 You then calculate 65% of 185 = 120 and 85% of 185 = 157 So Ms Smith's Exercising Heart Rate Zone is between 120 - 157 beats per minute Your Resting Metabolic Rate (RMR) Your Resting Metabloic Rate (RMR) is the rate at which you burn energy or calories at rest The "beats" (Beats Per Minute or BPM) are the number of times your heart is contracting 89 = 20 So your BMI is 20 Your RHR (Resting Heart Rate) Your "RHR," (Resting Heart Rate) is the number of heart beats per minute when your body is resting ), but would only be carrying 10#, or only 9% body fat 725 If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training) Calorie-Calculation = BMR X 1 Place the tips of your index and middle fingers on your pulse and press down slightly (not too hard 8 x age) Females: 655 + (4 Happy St When one declares that they want to "lose weight", what they often mean is that they want to lose fat 2 If you are Lightly Active (light exercise/sports 1-3 days/week) Calorie-Calculation = BMR X 1 The zone is between 65% to 85% of your maximum heart rate For women, the basal metabolic rate = 655 If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else) 375 If you are Moderately Active (moderate exercise/sports 3-5 days/week) Calorie-Calculation = BMR X 1 563 x kg) + (1 55 If you are Very Active = BMR X 1 If you have a calclulator near by then you may like to follow this along 9 Here's an example: You are 32 years old You are 5 feet 4 inches tall (162 7 multiplied by 1 375 If you are Moderately Active (moderate exercise/sports 3-5 days/week) Calorie-Calculation = BMR X 1 The BMR is the rate at which your body burns calories to sustain life and is roughly 50-80 calories per hour in most people, which is 1,200 to 1,920 calories burned all day 725 (hard exercise/sports 6-7 days/week) Calorie-Calculation = BMR X 1 5 cm) Your weight is 185 pounds (84 kilos) Your BMR is 655 + (806) + (291) - (150) = 1602 calories Here's the Harris Benedict Formula for Men: BMR = 66 + (13 7 X weight in kilos) + (5 X height in cm) - (6 I know this sounds strange but you expend more energy while moving around in cold weather He has published dozens of articles on exercise and health and has appeared on many television programs On the inside of your wrist, in line with your thumb, you will find your pulse Do not press too hard So, now that you've had your body fat percentage measured, what does the number really mean? First, your body fat percentage is simply the percentage of fat your body contains For example: Let's say you're a 130# woman with 23% body fat, and you goal is to "lose 20 pounds": Initial body fat: 130# x 0 7 = 2 Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage 7 x age) Did you know that? Your Resting Metabolic Rate (RMR) is one the main contributing componenents of energy expenditure (around 70%) Things that affect your Metabolic Rate 9 Here's an example: You are 25 years old You are 6 feet tall Your weight is 220 pounds Your BMR is 66 + (1370) + (914) - (170) = 2,180 calories Source: Richard Weil, MEd, CDE, is an exercise physiologist and certified diabetes educator Muscle - More muscle increases your RMR Age - Your RMR decreases with Age A decrease in your RMR can be due to genetics The weather - Living in a cold enviroment can increase your RMR __________________________________________________________________________ What is BMI? BMI stands for Body Mass Index And if you walk home from the gym instead of drive, then you will burn even more Remember, weight loss doesn't always mean fat loss 36 x weight (lbs)) + (4 ) Count the beats for 15 seconds Losing more than 7 pounds means losing lean body mass (usually metabolically-active muscle tissue), which is clearly not desirable If you are Sedentary (little or no exercise) Calorie-Calculation = BMR X 1 The 2002 profit include proceeds from the sale of a stake in AOL Europe S market and the falling value of the dollar 6 million) to restructure and integrate the Zomba record company, which it bought last year 49 billion) from 4 5 percent to 3 It posted a loss before interest, taxes and amortization of 58 million euros ($66 dollar in more than four years, continuing a 14-month rally "The tougher market situation in the United States, along with the weakness of the U 93 billion euros ($4 Despite the loss, Bertelsmann said it was sticking to its goal of raising full-year earnings before interest, tax and amortization from last year's 936 million euros ($1 3 million), compared with a profit of 20 million euros a year earlier 07 billion) Bertelsmann's loss of 397 million euros for the January-March period contrasted with a profit of 2 The Guetersloh-based company took charges of 60 million euros ($68 Bertelsmann Posts Loss in First Quarter May 7, 11:43 AM EST German media company Bertelsmann AG said Wednesday it lost about $454 million in the first quarter, citing an increasingly tough U "The results are in line with our expectations and reflect the difficult overall market situation," chief financial officer Siegfried Luther said in a statement S "However, we still expect to make our targets for 2003 30 billion euros 54 billion euros a year earlier Its sales dropped 8 dollar, has made itself felt," the company's statement said S The euro this week has reached its highest level against the U That reduces the value of sales made in the United States and converted back into euros " Bertelsmann, which owns the New York-based Random House book publisher, the BMG music company and European broadcaster RTL Group, generated 28 percent of its sales last year in the United States, making the country its main market after Germany |
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