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Knowledge Library

Fitness Calculator

Calculate
Metric Imperial
Your Body Mass Index is
?
These calculations are based on averages.

BMI is a globally recognized body mass index which provides an indication thinness and thickness of the body, therefore in lay man term it is used to denote the obesity.

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Metric Imperial
Your Body Fat is
?
These calculations are based on averages.

Fat percentage is an indication of the amount of fat percentage in the body. There are certain ratios which are approved by International Heath Organization. These are different for men and women.

Calculate
Metric Imperial
Calories Burned
?
These calculations are based on averages.

Calories Burned is the amount of calories consumed by the body for daily chores.

Calculate
Metric Imperial
Target Daily Caloric Intake
?
These calculations are based on averages.

Calories Intake is the minimum number of calories body needs to carry out its normal functionality.

Calculate
Metric Imperial
Your One-Rep Max is
?
These calculations are based on averages

1RM is used for explosive strength exercises and is the maximum amount of weight the body can lift for one repetition.

Beginner's guide

How to kick start your fitness routine

 

Being a healthy person is the foremost prerequisite for all following tests and desired output is not possible without a strong urge. An individual is deemed healthy and fit if he does not suffer from injuries and diseases.

Knowing your own body is of paramount importance in this regard and this is the foremost duty of all individuals to have a keen understanding of their weight, height, fat ratio, metabolic rate, and muscle magnitude.  

The next step is to be aware of your body limitation as it would save your from possible distortions. Lastly, is to know your standing at the fitness hierarchy, knowing the starting point would ensure a perfect launch.

 

 

 

 

Warm-up:

Warm-up session is specifically designed to prepare your body for the upcoming exercise. Slow warm-up speeds up the blood and oxygen flow in you respiratory system and heart. Moreover warmup is necessary as it saves you from injuries.

Heartbeat of the individual must be taken into account as it varies from person to person. The maximum intensity of the warm-up should not exceed by 55-65% of the maximum pulse rate of the person.

Stretching:

There are various types of stretching, however dynamic and static are the most well-known types. Static stretching enhances your body flexibility whilst improving your body motion, whereas dynamic stretching facilitates blood circulation to the specific tendon and muscle joints which prepares the body for exercise.

Resistance Training:

It is mainly for fat loss and gaining muscle mass. We offer numerous options in case of strength training. A few notable are circuit training, supersets, multiple sets, and drop sets.

The intensity of the training exercises also varies, as each individual has its own goal. Some might want to shred fat, while others would like to enhance their muscle count, strength, and improve their heart beat.

Cool Down:

Cooling down is equally important as warmup as the body needs to be relaxed and muscles should get back to their original position. This also eliminates carbolic acid from the body.

Recovery:

According to global studies the body needs a couple of days of rest in a week to relieve tension and stress. On average small muscles take around twenty hours to relax whereas large muscles need three day to get back into their original shape.

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Warm-up:

Warm-up session is specifically designed to prepare your body for the upcoming exercise. Slow warm-up speeds up the blood and oxygen flow in you respiratory system and heart. Moreover warmup is necessary as it saves you from injuries.

Stretching:

There are various types of stretching, however dynamic and static are the most well-known types. Static stretching enhances your body flexibility whilst improving your body motion, whereas dynamic stretching facilitates blood circulation to the specific tendon and muscle joints which prepares the body for exercise.

Resistance Training:

It is mainly for fat loss and gaining muscle mass. We offer numerous options in case of strength training. A few notable are circuit training, supersets, multiple sets, and drop sets.

Cool Down:

Cooling down is equally important as warmup as the body needs to be relaxed and muscles should get back to their original position. This also eliminates carbolic acid from the body.

Recovery:

According to global studies the body needs a couple of days of rest in a week to relieve tension and stress. On average small muscles take around twenty hours to relax whereas large muscles need three day to get back into their original shape.

Nutrition

 

We are what we eat; it is an old saying and hence food intake has drastic and far-reaching impact on our health and physique.

Food not only provides body with necessary ingredients but it also strengthens the immune system.

Proper diet ensures the maintenance of water levels, and keeps the muscles and fat in check.

Body acquires 90% of its energy from carbs, proteins and healthy fats, moreover fibers’ vitamins, and mineral salts are also essential for a healthy body.

In order to ensure healthy and mindful eating a person should keep a close eye on his calorie count.