Heart rate reserve is the difference between your resting heart rate and your max heart rate. Its one of many heart rate intensity protocols to gauge how hard to work in your training sessions and currently the preferred equation of most personal training organizations. Use the tool below to identify your range.
Step 1- Take your resting heart rate. You can use your activity tracker/Fitbit or you can take it manually. See how here.
Step 2- ID your max heart rate. A simple one is 220 - age.
Step 3- Enter info in the tool below
Step 4- Scroll down to the percentage to determine what heart rate range you'd like to work in.
BMI stands for body mass index. While BMI has come under fire recently as not being an accurate way to assess healthy weight, this is really only true of athletes and highly active persons. For the general population BMI is a useful tool to identify how close you are to a healthy weight.
Supplied by BMI Calculator USA
1 RM refers to how much one can lift only 1 time. If an exercise recommendation calls for 70% of 1RM that means you can lift that weight approximately 12 times. So for example if you can lift 100lbs 12 times we can estimate you maximum weight by taking 100 divided by .7 which would be just under 143lbs.
Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. (US department of health)
To determine your BMI click on the link below to use the calculator
National Heart, Lung, and Blood Institute
Simply put volitional fatigue is the last repetition you can do with proper form.
"Bursitis and tendinitis are both common conditions that cause swelling around muscles and bones. They occur most often in the shoulder, elbow, wrist, hip, knee, or ankle.
A bursa is a small, fluid-filled sac that acts as a cushion between a bone and other moving body parts such as muscles, tendons, or skin. Bursae are found throughout the body. Bursitis occurs when a bursa becomes swollen.
A tendon is a flexible band of tissue that connects muscles to bones. Tendons can be small, like those found in the hand or ankle, or large, like the Achilles tendon in the heel. Tendons help create movement by making the muscles push or pull the bones in different ways. Tendinitis is the severe swelling of a tendon." as retrieved from:
The National Institute Arthritis and Musculoskeletal and Skin Diseases
High Intensity Interval Training (HIIT) is an exercise modality where exercise is performed at a high intensity or all out effort for a period of time (normally 10-30seconds) followed by a period of lesser intensity training. These periods are referred to as intervals.
An example of HIIT Training is Tabata.
Other intensity based exercise modalities commonly used are:
An exercise modality is simply an exercise style/approach. For example if you hear the term high intensity interval training (HIIT), it is referring to an exercise modality where you have periods of high intensity followed by periods of lower intensity.
When you hear the term cardio it is usually describing an activity where you're sweating and exercising at a moderate intensity for a prolonged period of time. Activities normally referred to as cardio bouts of exercise performed on an elliptical machine, stair stepper, climber, treadmill, or rowing machine.
Cardio comes from the word cardiovascular meaning heart and vascular (veins) system.