Health Measures

W: Tips for Weighing; do it at the same time (not every day), use the same scale, naked. Weight naturally fluctuates daily/weekly/monthly.

Heart Rate: see these four below. To measure the pulse rate, use index and middle finger (never the thumb) just (on any point on the body where an artery is close to the surface, such as wrist, neck, elbow, groin, and over heart) below the jaw bone at the side of neck. Feel a regular pulse first, then count pulses for fifteen seconds. Multiply by 4, and you now have your rate for one minute.
Resting Heart Rate: Take before getting out of bed, wwith normal range between 60-80 beats per minute. A high rate could mean that you are overtraining and need a break.
Target Heart Rate: is the range of heart rates you should be working out in. the following is Age~Target Zone (the small number is a low intensity workout, followed by medium and high).
20~1350-150-170
25~126-146-165
30~123-142-161
35~120-138-157
40~117-135-153
45~113-131-148
50~110-127-144
55~107-124-140
60~104-120-136
65~100-116-131
Maximum Heart Rate: Determined by age, not fitness. To calculate, subtract your age from 220.
Recovery Heart Rate: taken at the end of a workout to determine overall fitness level and whether to adjust intensity of workouts. The more fit you become, the lower you RHR will be.

BMI: Your Body Mass Index evaluates the health of your weight by measuring your height-to-weight ratio. BMI does not factor muscle mass. To calculate, convert your weight to kilograms (weight in pounds divided by 2.2 = W), and convert your height to meters (height in inches divided by 39.4 = H). Multiply H x H = Hsquared (Hs). Formula: W divided by Hs = BMI. Generally you are; Underweight (at 18.5 and below), Normal (18.5-24.9), Overweight (25-29.9), & Obese (30+).

WHR: Waist-to-Hip Ratio is the ratio of the circumference of the waist to that of the hips. It measures the proportion by which fat is distributed around the torso. To calculate, measure the waist at its narrowest point width-wise, usually just above the belly button. Measure the hips around the widest part of the hip bones. Then divide the waist measurement by the hip measurement. A WHR of 0.7 for women and 0.9 for men have been shown to correlate strongly with general health and fertility. Men over 1 and women over .85 are at risk for weight related diseases.

ME: Muscle Endurance refers to the length of time that muscles can exert force continuously without fatigue. Muscle Endurance tests provide a way to determine progress on a monthly basis. Details attributed to Males in their 30's.
Push Ups: not only works the chest and shoulders, but also triceps, biceps, stomach, and lower/upper back strength. 2 minutes - 35-44.
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