Heart Rate (HR)
Maximum Heart Rate (MHR)
Target Heart Rate (THR)
Body Mass Index (BMI)
is a weight to height ratio that can indicate a normal or increased risk for certain weight-related issues. It is often used by fitness professionals, government or doctors for a simple and quick assessment.
Calculate Your BMI
Heart Rate Zone
|Zone One||.80-.90||65-75%||Aerobic Walk or Jog|
|Zone Two||.95-1.0||80-85%||Aerobic/Group class|
|Zone Three||1.1||86-90%||Sprinting or Spinning|
- Zone one is a beginner’s zone or recovery zone. Improves blood’s ability to deliver oxygen throughout the body and remove waste.
- Zone two is where the body can no longer produce enough energy for the muscles with normal oxygen. More calories are burned here from fat.
- Zone three is the high-intensity workout and cannot be sustained for very long (10 to 60 seconds).
- Varying workouts by moving through all three levels, especially in Zone two and three will improve your fitness level and change your body. Ideally working out two to three times a week is best for 30 to 60 minutes. Keep in mind for those not accustomed to exercise; it could take a few months to get used to the routine.
- Ratings of Perceived Exertion (RPE): This is a scale that describes how you feel you as you are exercising. The Borg scale ranges from six to 20.
- Blood Pressure (BP): A measure of the blood’s pressure upon the arterial walls which consists of two values: systolic (top number), when the heart contracts or pumps the blood through the circulatory system and diastolic (bottom number), when blood fills up followed by a contraction. An average BP is 120/80mmHg for the general population. More recent guidelines emphasize that a BP measurement of 135/85 mmHg for the general population is considered pre-hypertensive and should be lowered by medication and diet. For diabetics, a BP of 130/80 is considered pre-hypertensive. A hypertensive reading of 140/90 mmHg for the general population should be taken seriously if remains high for a sustained period of time.
- Stop exercising if you experience pain, discomfort, nausea, dizziness, lightheadedness, chest pain, irregular heartbeat, shortness of breath or clammy hands.
- Drink plenty of fluids, especially water (watch the other sports drinks; they may contain high levels of sodium that can affect blood pressure).
- Set realistic short and long term goals.
- Find and follow an exercise program that meets your specific goals.
- When choosing a trainer, be sure they are certified and have experience working with your age group or have an advanced degree in kinesiology.
- As a precaution, when working out with a personal trainer, be sure he/she monitors your blood pressure (if you have been instructed by your physician) at the beginning, middle and end of your exercise session.