Main Menu Main Calendar Cardio Tracker

YOUR TARGET HEART RATE CALCULATOR FOR CARDIO

Your Age from Main SetUp Page 0 years
Your Resting Heart Rate 68 beats/minute

calculate result
data complete? Yes
maximum heart rate for age 207 beats/minute
Method 1: American Council on Exercise
Lower Limit for Target Heart Rate 103 beats/minute
Upper Limit for Target Heart Rate 166 beats/minute
Method 2: Karvonen formula
Lower Limit for Target Heart Rate 158 beats/minute
Upper Limit for Target Heart Rate 186 beats/minute

Intensity Level TARGET HEART RATE (THR)

Very Light Sedentary 103 Beats Per Minute
Light Beginner 124 Beats Per Minute
Light Beginner 134 Beats Per Minute
Moderate Average 145 Beats Per Minute
Moderate Average 155 Beats Per Minute
Somewhat Hard Intermediate 166 Beats Per Minute
Hard Intermediate 176 Beats Per Minute
MAX Advanced 186 Beats Per Minute

More About Target Heart Rate

Your target heart rate is 60 percent to 85 percent of your maximum heart rate. Maximum

To check your heart rate during exercise:

1) Stop momentarily.
2) Take your pulse for 10 seconds.
3) Multiply this number by 6 to calculate your beats per minute.

Are your beats per minute within your target heart rate zone?

If you're just starting out an exercise program, keep your heart rate at the lower end of

A FINAL WORD ABOUT HEART-RATE MONITORING

Remember, your estimated target heart-rate zone is just that an estimate .

If you feel like you are exercising too hard, you probably are. The best advice is
to reduce your intensity and find a heartrate range that works for you.
 Back to Cardio Tracker
Enter Your Current Numbers Below
Lower Limit for THR 103
Upper Limit for THR 186
Use the above numbers in your Cardio
Tracker Worksheet

Take the Talk Test

You should be able to carry on a conversation
during your workout. If you are breathless, or
can't talk, you're working too hard! Slow down.
Also, keep in mind that dizziness and
lightheadedness is not a good sign. If you
experience this, you are overexerting yourself and
should stop!
If you're just starting out an exercise program,
keep your heart rate at the lower end of your
target heart rate zone and gradually work up to a
higher intensity level.
 Main Menu Main Calendar Transformation Tracker Sculpting Tracker
FAT %, The U.S. Navy Circumference Method
Enter your measurements in inches or override cm block
Waist Hips Neck
0 inches 0 inches 0 inches
From Main Sheet - cm - cm - cm

Your results: How to read your results:

Male - % Men should have FAT % between 10 and

Female - % Women should have FAT % between 18

If You Will be Using Your Own Body Fat Numbers, Either From the Day 1 Day 30
Calculations Above, or Below, or From Some Other Source, Enter Here ==> - -

FAT %, Skinfold Method

To calculate your body fat, enter your age and your skinfold measurements (in millimeters) in
the appropriate calculator. Take three measurements at each site for greatest accuracy.
The sheet will take an average of your entered values. Mouseover the measurement site labels for
descriptions of where to use your calipers.

MALE BODY FAT % CALCULATORS

Your Age 46

3-SITE METHOD 1 2 3 Average

Chest 0 3-site BF% 2.18
Abdomen 0
Thigh 0

7-SITE METHOD 1 2 3 Average

Chest 0 7-site BF% 1.73
Abdomen 0
Thigh 0
Suprailiac 0
Midaxilliary 0
Tricep 0
Subscapula 0

FEMALE BODY FAT % CALCULATORS

Your Age 46

3-SITE METHOD 1 2 3 Average

Tricep 0 3-site BF% 3.88
Suprailiac 0
Thigh 0

7-SITE METHOD 1 2 3 Average

Tricep 0 7-site BF% 4.64
Suprailiac 0
Thigh 0
Chest 0
Midaxillary 0
Subscapula 0
Abdomen 0
 Cardio Tracker

Height
0 inches
- cm

your results:
ave FAT % between 10 and 18

ld have FAT % between 18 and 25

Day 60 Day 90
- - %

ents (in millimeters) in

r greatest accuracy.
asurement site labels for

%
%

%
 Main Menu Main Calendar Transformation Tracker Sculpting Tracker Cardio Tracker
Inserting an image into Excel is fairly straightforward. Below is a spreadsheet with a picture in it. The picture
serves to illustrate a lesson on the circumference of a circle.

The image above was inserted like this:

From the Excel menu bar, click on Insert
From the drop down menu, select Picture
From the sub menu that appears, click on From File (Click the Clip Art option if you want to insert a clip art image.)
The following dialogue box appears:

Navigate to where on your computer your picture is

Then click Insert

Once the picture is inserted into Excel, you can resize it and move it to a new location. You can even crop it down
a bit by using the Crop tool on the Picture toolbar (View > Toolbars > Picture).
Sheet Index:
Main Menu
Main_Calendar
Sweat Workouts Info
Cardio_Tracker
Sculpting Workouts Info
Print Sculpt 1-2
Print Sculpt 3-4
Sculpting Tracker
Sculpting Workouts Summary
Transformation_Tracker
Sculpting_Graph_ALL
Day_1_Photo
Day_30_Photo
Day_60_Photo
Day_90_Photo
Cardio Calculators
BodyFat Calculators
Inserting_Pictures_Instructions