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DETERMINING YOUR BMR

(Basal Metabolic Rate – Body at Rest)

An average 20 year old adult female of 120lbs. burns 1320 calories a day at rest to sustain BMR. Here is a simple formula for calculating your BMR:
ADULT FEMALES – Multiply your weight by 10; add your weight to this value.
For example, for a 120lb. Female:
(120 x 10) + 120 = 1320 cal/day BMR
After age 20, BMR should be lowered by 2 percent per decade. That is, estimated BMR should be lowered by 2 percent for people in their 30’s, by 4 percent for people in their 40’s and by 6 percent for people in their 50’s and so on.

DETERMINING YOUR TARGET CARDIO HEART RATE RANGE

(Optimum Fat-Burning Zone)

If you’re doing cardio and you want to know where your heart rate should be, here is a simple formula for calculating your Target Cardio Heart Rate Range:
Start with the number 220 and subtract your age. Take that number and multiply it by 60 – 70% of your predicted maximal heart rate. This will give you your approximate target training heart rate. For example for a 30 year old:
220 – 30 = 190 X .60 = 114 BPM (Beats per minute)
The best time to do cardio for fat burning is first thing in the morning on an empty stomach or after (not before) weight training later in the day.
Your body will use the carbohydrate stores (or glycogen) first for fuel during anaerobic exercise (as in weight training). If you do your cardio after weights your body will more likely tap into fat for a fuel source as the carbohydrates have been depleted during weight training.

Did You Know?

That working out with weights plays an important role in reshaping your body? Most people don’t realize this. Very few people are totally satisfied with their figures; everybody has something about their body they would like to improve. Actually, most figure problems are a matter of excess fat and inadequate muscle.
Research has shown that every pound of muscle added to the body requires an extra 50-100 calories everyday to function. The calorie burning potential of progressive resistance exercise is second to none. It not only burns calories while you do the exercise but it also burns calories while you’re resting. Burning calories at rest is directly related to the amount of muscle on your body. So the primary way to cause your body to burn calories, even at rest , is by building your muscles. Extra muscle mass also raises your fat burning metabolism, improves your physical appearance and most importantly increases your probability of keeping the lost fat off permanently.
Also, a new study has shown the effect strength training has on thinning bones. Post menopausal women who were trained on an exercise machine three times weekly for a year built up their bones, increased the size and power of their muscles and improved their balance. The study shows that weight training can improve several risk factors for spine and hip fractures in older women. Bone density is only one element in these fractures. It may be more important to improve a women’s muscle strength and balance to prevent falls which are the greatest risk factor for fractures in older people.