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Body Mass Index
The Body Mass Index (BMI) has been used to assess the body composition of people or more specifically, determine obesity. Usually a bodyfat test via skinfolds is a better indicator of body composition. However the size of the skinfold can be problematic, and there is no standardized formula for assessing individuals.
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Target Heart Rate
The intensity and duration (volume) of exercise are closely related factors and determine caloric expenditure during the session. Optimal results may be achieved from high intensity and short duration exercise sessions, as well as low intensity, long duration sessions. Exercise intensity in aerobic or cardiovascular exercise is best measured in how your heart rate responds to the demands of exercise. The American College of Sports Medicine (ACSM) recommends that the intensity of aerobic exercise be between 60 to 90% of your maximum heart rate.
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Daily Caloric Intake
If you want to lose fat and or gain muscle you need to control your daily caloric intake. If you want to lose weight you need to create a negative energy balance. That means that you need to either burn more calories or eat less calories or both. By burning calories through exercise increases your metabolism and spares muscle which are extremely important factors in a weight loss that is permanent and healthy. |
Basal Metabolic Rate
Your basal metabolic rate (BMR) is the energy used (measured in calories) by your body to perform basic functions, including internal energy expenditure, breathing, and body temperature. It is the number of calories your body would expend if you performed no physical activity throughout the day. |
Determining your 1RM (Rep Max)
One Repetition Maximum. This is the WEIGHT you can perform an exercise with ONCE. Using a calculator is usually the best and safest way to determine your 1RM, based on the amount of times you can lift a less heavy weight. |
