Tools

To get the most from your training, you need more than instruction. You need the tools to help you choose the right workout for your personal goals. In this section, you'll find the training tools to evaluate where your current fitness level is and measure your progress.

Body Mass Calculator

Your body mass index is a measure of body fat based on height and weight that applies to both adult men and women.

Weight: lbs
Height (inches): in



Body Mass Index (BMI)
Classification of Body Composition Using BMI
Underweight < 18.5
Normal 18.5-24.9
Overweight 25.0-29.9
Obesity 30.0-39.9
Extreme Obesity >= 40

*Keep in mind that BMI may not be a good predictor of body composition, due to the fact that some individuals carry higher than average amounts of lean mass.

Body Fat Calculator

Calculating our body fat is a more accurate way of determining your fitness level than scale weight. Use this tool to assess your current body fat percentage, and to find out where you need to be.


To experience all the features of this site, be sure to download the Adobe Flash Player.
Click here to download.



Gender
Male Female
Triceps
mm
Suprailiac
mm
Umbilicus
mm
Thigh
mm
Weight
lbs.
Age

Results:

Bodyfat %
Fat Mass
lbs
Lean Mass
lbs

Body Fat Categories:

Classification
Women (% fat)
Men (% fat)
Essential Fat
10-12%
2-4%
Athletes
14-20%
6-13%
Fitness
21-24%
14-17%
Acceptable
25-31%
18-25%
Obese
32% plus
25% plus
*American Council on Exercise
Heart Rate Calculator

Your resting and active heart rate is a determining factor in your overall endurance and heart health. Use our calculator to test your own heart rate.

Age:
Intensity:



Target Heart Rate
Instructions

The target heart rate (THR) equation is a quick, easy method of finding a heart rate range or zone for aerobic exercise.

What Should I Use as My Target Heart Rate?

There are three primary THR ranges you can use, depending on your fitness goals (see explanations below):

  • Low Intensity [60%-70% of Max Heart Rate (HR Max)]
  • Medium Intensity (70%-80% of HR Max)
  • High Intensity (80% of HR Max and Above)

Lower intensity exercise can be performed for a longer period of time, whereas higher intensity exercise duration is much shorter.

Low Intensity, Long Duration (LILD)

This method of aerobic exercise involves maintaining a lower heart rate for a longer period of time. LILD exercise may result in less muscle breakdown, which may be beneficial if several intense workouts are performed each week.

High Intensity, Short Duration (HISD)

This method of aerobic exercise involves maintaining a higher heart rate for a shorter period of time, such as HIIT training or Guerilla training. HISD exercise provides greater cardiovascular benefit and increases anaerobic work capacity which may be especially useful for athletes who engage in explosive sports. HISD exercise may also yield a greater amount of calories if post exercise caloric consumption is included.

How Do I Measure Heart Rate?

Some cardio equipment may contain some type of heart rate monitor. However, if it does not, or you are not using a machine, you may monitor your heart rate by checking your own pulse. While you could count pulse for a full minute, it may be easier to check the pulse for 10 second intervals periodically throughout the exercise session to monitor heart rate. When the number of beats per 10 seconds is determined, one can multiply by 6 to get an estimated number of beats per minute. For example, 25 beats per 10 seconds x 6 = 150 BPM.

Progress Reports and Success Journal

With your personal goals in mind, select the workout that's right for you and keep track of your progress with these downloadable programs.

With your personal goals in mind, select the workout that’s right for you and keep track of your progress with these downloadable programs. Progress Reports
PDF — Formatted Daily Progress Reports
Download this file so you can print out the pages you need to plan and record your daily progress.

This PDF file consists of your 12-week Training-for-LIFE™ Schedule, the Eating-for-LIFE Method, the 20-Minute Aerobics Solution™ and the Training-for-LIFE™ Experience (Upper and Lower Body Workouts).

Excel™ — Formatted Daily Progress Reports
Download these files now so you can plan and record your daily progress on the Body-for-LIFE program—right from your computer.

The Eating-for-LIFE Method
*MS Excel Spreadsheet (1.07 mb)

The Training-for-LIFE™ Experience
*MS Excel Spreadsheet (1.20 mb)

PDF — Success Journal

Download these files so you can print out the pages you need to plan and record your progress from the Body-for-LIFE Success Journal.

This PDF file consists of examples of the Body-for-LIFE Success Journal.

* This file may open up in your browser. If this occurs, select "File" from the browser main menu and select "Save As." This will save the document on your hard drive.

Vitamin Charts/Conversions

These vitamin conversion charts will provide you with information on daily vitamin intake. Use them to find out what vitamins you are lacking, and what to use for optimum health and recovery.

Mouse over the vitamin name for a brief description

VITAMIN RDI (reference daily intake)
VITAMIN CURRENT RDI GRAMS
Vitamin A 5,000 IU 1,500 mcg
Vitamin C 60 mg 60 mg
Vitamin D 400 IU 10 mcg
Vitamin E 30 IU 20 mg
Vitamin K 80 mcg
Thiamin 1.5 mg
Riboflavin 1.7 mg
Niacin 20 mg
Vitamin B-6 2 mg
Folate 400 mcg
Vitamin B-12 6 mcg
Biotin 300 mcg
Pantothenic
Acid
10 mg
Choline n/a
MINERAL CURRENT RDI GRAMS
Calcium 1000 mg
Iron 18 mg
Phosphorous 1000 mg
Iodine 148 mcg
Magnesium 400 mg
Zinc 15 mg
Selenium 68 mcg
Copper 2 mg
Manganese 2 mg
Chromium 120 mcg
Molybdenum 75 mcg

VITAMIN CONVERSIONS
Instructions: Enter value to be converted in the field to the left of the arrow and then click the button button.
VITAMIN
IU
MASS EQUIVALENT
Vitamin A
mcg
Vitamin D
mcg
Vitamin E
mg
VITAMIN A / BETA-CAROTENE CONVERSIONS (mcg)
Carotene to A
A to Carotene

GRAMS
MILLIGRAMS
MILLIGRAMS
MICROGRAMS
GRAMS
MILLIGRAMS
MILLIGRAMS
MICROGRAMS
Exercise Animations

These animations will demonstrate particular exercises and routines, giving you a safe and educational way to integrate them into your workouts.

These animations will demonstrate particular exercises and routines, giving you a safe and educational way to integrate them into your workouts. Note that all exercises should be performed with a slow and controlled technique.

To experience all the features of this site, be sure to download the Adobe Flash Player.
Click here to download.