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    BOXERMOM19   35,698
SparkPoints
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Researched till my head hurt

Monday, June 09, 2008

www.sparkpeople.com/reso
urce/calculator_waist.asp

waist to hip ratio
www.sparkpeople.com/reso
urce/fitness_articles.asp?
id=286

Body Composition Measures Results
www.sparkpeople.com/reso
urce/fitness_articles.asp?
id=97

Fitness Secrets for Abs of Steel
www.sparkpeople.com/reso
urce/fitness_articles.asp?
id=191

Research Reveals the Best Abs Exercises


Essential body fat - women need at least 12%-15% to be considered healthy

Lean muscle mass - can be calculated by subtracting your total fat (as a percentage or in actual pounds) from your total weight.
This number will probably be relatively stable, or increase over time, as long as you are exercising.

Gains in muscle mass will increase your metabolism, thus enabling you to burn more calories during every activity—even sitting! So, while you do want to lose fat, setting a goal of increasing your muscle mass will help you get there.


www.ivillage.com/diet/he
althcalc/0,,,00.html

Health Calculator

Your Health Calculator Result Mon Jun 09 08:31 PM EDT 2008

· Body Mass Index
· 23.72
· Great!
· Healthy Weight
· 121-135 Lbs
· In Range
· Your Waist-Hip Ratio
· 0.83
· Apple

· Daily Caloric Requirement
· 1822.12 cals/day
·
· Daily Calcium Requirement
· 1500 mg
·
· Daily Carbohydrate Requirement
· 273.32 g/day
·
· Min. Daily Fat Requirement
· 30.37 g/day
·
· Max. Daily Fat Requirement
· 60.74 g/day
·
· Daily Protein Requirement
· 45.56 g/day
·
· Daily Iron Requirement
· 15.00 mgs/day
·

· Activity: Walking the dog or baby, 4 mph
· 5 cal. per min.
·
· Target Heart Rate Range
· 88-149
·

Body Fat Percentage - Guidelines
Table 1. Body Fat Guidelines from American Council on Exercise
Classification--------------
--Women (% Fat)------Men (% Fat)
Essential Fat ----------------10-12 percent ------2-4 percent
Athletes--------------------
--14-20 percent ------6-13 percent
Fitness---------------------
--21-24 percent ------14-17 percent
Acceptable------------------
-25-31 percent-------18-25 percent

Table 2. Body Fat Guidelines from American Dietetics Association
------------------------Wome
n-----------------Men
Normal--------------15-25 percent -------- 10-20 percent
Overweight---------25.1-29.9 percent ---- 20.1-24.4 percent
Obese---------------Over 30 percent -------Over 25 percent

Table 3. Age-Related Healthy Body Fat Guidelines
Age-----------------Women---
---------Men
18-39 years -- 21-32 percent -- 8-19 percent
40-59 years -- 23-33 percent -- 11-21 percent
60-79 years -- 24-35 percent -- 13-24 percent

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  Member Comments About This Blog Post:

RESHAPEMYLIFE 6/17/2008 3:28PM

    I'm totally motivated by numbers. I am more challenged by competing with myself than with others. Do you know how to use excel? I love to make graphs of my progress. Keep learning and shrinking.

Teresa

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DEUCE119 6/9/2008 11:11PM

    emoticon emoticon emoticon


I am totally weighed down with info. I'll bet you need a drink of something besides water just like me.
Don't stress over this you look great and you feel great all the rest is TMI. Relax and enjoy the fruits of your labor. emoticon

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