More Links Coming Soon!

Links to sites, books and assessment tools you can use to control weight, measure your fat loss and track your fitness goals! Here's what we have so far. If you live in the San Francisco Bay Area and would like to know more about becoming a personal training client, please click here to visit the Fees and Services page.

• Body Fitness and Composition Calculators - There are very important and highly useful tools:
  Learn your basal metabolic rate (BMR) which is the number of calories your body burns while at rest.  Use it to figure out how many calories you need to eat to lose pounds or maintain your current weight!
  
• Target Heart Rate Calculator - Not sure how hard you should be exercising but afraid you are being too easy on yourself? Worried that you may be burning muscle instead of fat? Use this handy calculator to figure out the appropriate intensity for your fitness regiment. Avoid under or over exercising!



How To Take Your Pulse: Typically, you can feel your pulse in your wrist, thumb side with palm facing up. Use the lightest touch possible to be able to feel the beat in your artery. Use your index and your middle finger. Don't use your thumb because your thumb has a pretty strong pulse in it and it might confuse your findings. I recommend in an aerobics setting where you are trying to determine your target heart rate, to count for 15 seconds in a healthy person and then multiple that number by 4 to obtain your heart rate. You're looking for a 60 second count.

220: This is the standard for Maximum Heart Rate. Each year of our life, this rate will decrease by one beat. The easiest way to find your maximum heart rate is to subtract your age from 220.

Resting Heart Rate: To determine your heart rate, take your pulse before you get out of bed in the morning. Review "How To Take Your Pulse".

Target Heart Rate Range:Beginning exercisers should work between 50% - 65%. More advanced exercisers may be comfortable in the 70% - 80% range. Remember: if you are uncomfortable, don't do it. If in doubt, ask your doctor. You should not begin an exercise program without first seeking advice from a qualified medical physician.

TRAINING ZONES

Beginning exercisers should work between 50% - 65%. 

More advanced exercisers may be comfortable in the 70% - 85% range.

Warm up: 50% to 60% of maximum heart rate: This is the easiest zone to work in and is a great area to use for warming up.

Fitness: 60% to 70% of maximum heart rate: This zone is more intense than the warm up zone. More calories and fat are burned.

Endurance Zone: 70% to 80% of maximum heart rate. Gain improved cardiovascular function. More fat is burned.

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Information You'll Need To Know

• For your age, use a whole year. (Between 0 and 100)

• Put your Resting Heart Rate in the next box. (Between 30 and 100)

• In the % box, use a number between 50 and 85. This is your Training Zone. Do not include the %.

• Click on the Calculate button, and it will calculate your target heart rate.