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Click here for: Exercise Intensity - Karvonen Formula
RESTING HEART RATE
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Male
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Female
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Excellent
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Under 51
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Under56
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Above Average
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51-60
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57-66
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Average
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61-72
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67-76
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Below Average
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73-80
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77-84
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Poor
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Above 80
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Above 84
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1. To measure your resting heart rate, it must be taken first thing in the morning, while still in bed.
2. Many people use resting heart rate as a measure of fitness, and as a toll to track progress in training / over training.
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CLASSIFICATION OF BLOOD PRESSURE FOR ADULTS
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Systolic Reading
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Diastolic Reading
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Category
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<130
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<85
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Normal
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130-139
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85-89
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High normal
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140-159
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90-99
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Mild hypertension
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160-179
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100-109
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Moderate hypertension
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180-209
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110-119
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Severe hypertension
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Source: Fifth report JNCV, Archives of Internal Medicine, 153, 154 - 183. (1993)
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BODY MASS INDEX
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Category
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Range
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Normal
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19-25
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Mildly overweight
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26-30
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Moderately overweight
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31-35
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Severely overweight
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Greater than 35
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1. The most commonly used index to extimate body composition is the Body Mass Index (BMI).
2. BMI is calculated as follows: BMI = weight (kg) divided by height (m)
3. BMI does not discriminate between the overfat and athletic, more muscular body type.
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WAIST - TO - HIP CIRCUMFRENCE RATIO
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Classification
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Men
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Women
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High risk
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>1.0
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>.85
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Moderately high risk
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0.90 - 1.0
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0.80 - 0.85
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Lower risk
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<0.90
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<0.80
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Adapted from Van Itallie (1988)
1. Upper-body or Abdominal obesity is known to increase health risks, one way to assess your body-fat distribution is the waist - to - hip ratio (WTH).
2. To calculate the WTH ratio, divide the waist measurement by the hip measurement.
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FITNESS FORMULAS & TESTS