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Heart Smart Exercise
Blog about Fitness, Exercise and Exercise Equipment
The BMI Plus Calculator is an innovative health and weight calculator that gives personal results on 6 different weight and fitness measurements. Whether you're just getting started or have already begun your journey, this calculator will help you understand your body's needs as your body changes for optimal personal success!
The WebMD BMI Plus Calculator will calculate:
- BMI – Body Mass Index BMI is used to find out if a person is underweight, normal weight, overweight, or obese
- Waist-to-Height Ratio Body shape (determined by Waist-to-Height Ratio) is often considered to be the best indicator of health related to weight.
- RMR – Resting Metabolic Rate The number of calories you burn if you do nothing all day.
- Healthy Body Weight RangeThe range with the least risk of weight-related health problems.
- Daily Caloric Intake The recommended number of calories from food/drinks to meet your weight goals.
- Target Heart Rate The heart rate needed to achieve maximum exercise results.
Stay slim on your treadmill all season with this 7-day plan from Jenny Hadfield, author of Running for Mortals.
Monday
· Power walk: 30 minutes
· Strength-train: 20 minutes
Total: 50 minutes
Tuesday
· Warm up: Walk easily, then briskly: 3 minutes
· Power walk: 2 minutes
· Run fast (but don't sprint): 2 minutes
· Repeat Steps 1 & 2: 10 times
· Cool down: Walk easily: 2 minutes
Total: 45 minutes
Wednesday
· Warm Up: Walk easily: 5 minutes
· Do your favorite strength-training move: 12 reps
· Power walk at 4% to 6% incline: 3 minutes
· Repeat Steps 1 & 2: 6 times
· Cool down: Walk easily: 5 minutes
Total: 40 minutes
Thursday
· Warm Up: Walk easily, then briskly: 3 minutes
· Power walk: 2 minutes
· Run fast (but don't sprint): 2 minutes
· Repeat Steps 1 & 2: 6 times
· Cool down: Walk easily: 3 minutes
Total: 30 minutes
Friday
· Repeat Monday's routine
Saturday
· Warm Up: Walk easily, then briskly: 5 minutes
· Power walk: 2 minutes
· Run fast (but don't sprint): 4 minutes
· Repeat Steps 1 & 2: 6 times
· Cool Down: Walk easily: 4 minutes
Total: 45 minutes
Sunday
· Rest
Originally published in FITNESS magazine, November/December 2008.
Bike
Melting 500 calories is as easy as the 1-2-3 routines below. Choose your favorite or do all three and you'll be trim in no time.
Spin away calories with this stationary-bike workout from Orest Ludwig, a personal trainer at the Sports Center at Chelsea Piers in New York City.
|
Minutes |
RPM* |
RPE** |
|
0:00–5:00 |
80 |
5 |
|
5:00–10:00 |
80 |
7 |
|
10:00–12:00 |
80 |
8 |
|
12:00–13:00 |
85 |
6 |
|
13:00–15:00 |
90 |
8 |
|
15:00–16:00 |
85 |
6 |
|
16:00–18:00 |
95 |
8 |
|
18:00–19:00 |
85 |
6 |
|
19:00–21:00 |
95 |
8 |
|
21:00–25:00 |
90 |
6 |
|
25:00–26:00 |
100 |
8 |
|
26:00–27:00 |
90 |
6 |
|
27:00–28:00 |
100 |
8 |
|
28:00–29:00 |
90 |
6 |
|
29:00–30:00 |
100 |
8 |
|
30:00–33:00 |
90 |
6 |
|
33:00–35:00 |
95 |
8 |
|
35:00–40:00 |
80 |
6 |
|
*RPM: The number of times you turn (Rotate) the pedals Per Minute. Check by holding your hand above your knee and counting the number of times your knee strikes your hand in one minute. |
|
**RPE: Rate of Perceived Exertion. How hard you’re working on a scale of 1 to 10, 1 being the easiest. To bump up your RPE, turn up the tension on your bike. |
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Treadmill
Try this running workout from Robert Pennino, a certified USA triathlon coach. Be sure to keep the incline of your treadmill at 1 percent throughout the workout. If the pace seems too fast, modify to suit your fitness level.
|
Minutes |
Pace |
|
0:00–10:00 |
Warm-up jog; 5.0 mph |
|
10:00–10:20 |
Sprint at 7.5 mph |
|
10:20–11:20 |
Jog at 5.0 mph |
|
11:20–14:00 |
Repeat minutes 10:00–11:20 twice |
|
14:00–17:00 |
Jog at 5.0 mph |
|
17:00–27:00 |
Run at 6.5 mph |
|
27:00–31:00 |
Jog at 5.0 mph |
|
31:00–35:00 |
Run at 6.5 mph |
|
35:00–39:00 |
Jog at 5.0 mph |
|
39:00–55:00 |
Repeat minutes 31:00–39:00 twice |
|
55:00–60:00 |
Gradually slow pace to cool down at jog/walk |
Originally published in Fitness magazine, January 2006.
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|
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Beat boredom with this 30-minute treadmill routine.
By Natalie Gingerich, Prevention
Spice up a humdrum treadmill routine and burn 60 percent more calories with this powerful butt and thigh shaper from Jackie Warner, owner of Sky Sport and Spa gym in Beverly Hills, Calif. A steep incline and manageable pace engage more leg muscle.
|
TIME |
EFFORT |
PACE |
|
0 – 5 Minutes |
Warm up at a comfortable pace |
3.0 – 3.5 mph |
|
5 – 7 Minutes |
Slow pace and bump incline to 15 percent. Take long lunging strides, bending front knee 45 – 90 degrees each time (keep front knee behind toes and, if needed, hold railing lightly for balance) |
2.5 – 3.0 mph |
|
7 – 9 minutes |
Lower incline to 1 percent and increase pace to a fast power walk |
4.0 - 5.0 mph |
|
9 -10 minutes |
Slow to a comfortable pace |
3.0 - 3.5 mph |
|
10 - 25 minutes |
Repeat minutes 5-10 three more times |
|
|
25 – 30 minutes |
Cool down at a comfortable pace |
3.0 - 3.5 mph |