USER IP : 112.135.44.29
DATE - TIME : 2021-06-06 - 19:40:05
USER PWD :
USER INPUT : 76
USER INPUT : 55
USER INPUT : male
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 101.7
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 118.65
If you are a pro : achieve a HEART RATE OF = 144.08
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 101.7 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.65 OR 144.08 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 101.7 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 101.7 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.65 OR 144.08 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 101.7 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 8.65
That is the peak exercise capacity predicted based on your age and sex = 8.65
Your current calorie consumption kcals = 2400
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 800
Kcals to be BURNT for weight loss = 800
Kcals to be BURNT for weight loss = 200
Kcals to be BURNT for weight loss = -400
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.43859649122807
ACTIVITY : Racquetball - ENERGY EXP PER MIN : 0.07
ACTIVITY : Running at 5.5 mph - ENERGY EXP PER MIN : 0.14
ACTIVITY : Running at 7.5 mph - ENERGY EXP PER MIN : 0.22
ACTIVITY : Dancing - ENERGY EXP PER MIN : 0.08
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 101.7
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 118.65
If you are a pro : achieve a HEART RATE OF = 144.08
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 101.7 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.65 OR 144.08 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 101.7 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 101.7 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.65 OR 144.08 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 101.7 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 8.65
That is the peak exercise capacity predicted based on your age and sex = 8.65
Your current calorie consumption kcals = 2400
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 800
Kcals to be BURNT for weight loss = 800
Kcals to be BURNT for weight loss = 200
Kcals to be BURNT for weight loss = -400
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.43859649122807
ACTIVITY : Racquetball - ENERGY EXP PER MIN : 0.07
ACTIVITY : Running at 5.5 mph - ENERGY EXP PER MIN : 0.14
ACTIVITY : Running at 7.5 mph - ENERGY EXP PER MIN : 0.22
ACTIVITY : Dancing - ENERGY EXP PER MIN : 0.08
USER IP : 112.135.44.29
DATE - TIME : 2021-06-06 - 21:19:13
USER PWD : jesus
USER INPUT : 78
USER INPUT : 56
USER INPUT : female
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 101.28
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 118.16
If you are a pro : achieve a HEART RATE OF = 143.49
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 7.42
That is the peak exercise capacity predicted based on your age and sex = 7.42
Your current calorie consumption kcals = 2450
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 850
Kcals to be BURNT for weight loss = 850
Kcals to be BURNT for weight loss = 250
Kcals to be BURNT for weight loss = -350
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.42735042735043
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
ACTIVITY : Running at 5 mph - ENERGY EXP PER MIN : 0.12
ACTIVITY : Racquetball - ENERGY EXP PER MIN : 0.07
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 101.28
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 118.16
If you are a pro : achieve a HEART RATE OF = 143.49
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 7.42
That is the peak exercise capacity predicted based on your age and sex = 7.42
Your current calorie consumption kcals = 2450
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 850
Kcals to be BURNT for weight loss = 850
Kcals to be BURNT for weight loss = 250
Kcals to be BURNT for weight loss = -350
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.42735042735043
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
ACTIVITY : Running at 5 mph - ENERGY EXP PER MIN : 0.12
ACTIVITY : Racquetball - ENERGY EXP PER MIN : 0.07
USER IP : 112.135.44.29
DATE - TIME : 2021-06-06 - 21:22:28
USER PWD : jesus
USER INPUT : 89
USER INPUT : 45
USER INPUT : female
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 105.9
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 123.55
If you are a pro : achieve a HEART RATE OF = 150.03
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 105.9 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 123.55 OR 150.03 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 105.9 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 105.9 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 123.55 OR 150.03 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 105.9 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 8.85
That is the peak exercise capacity predicted based on your age and sex = 8.85
Your current calorie consumption kcals = 2725
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 1125
Kcals to be BURNT for weight loss = 1125
Kcals to be BURNT for weight loss = 525
Kcals to be BURNT for weight loss = -75
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.37453183520599
ACTIVITY : Dancing - ENERGY EXP PER MIN : 0.08
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 105.9
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 123.55
If you are a pro : achieve a HEART RATE OF = 150.03
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 105.9 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 123.55 OR 150.03 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 105.9 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 105.9 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 123.55 OR 150.03 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 105.9 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 8.85
That is the peak exercise capacity predicted based on your age and sex = 8.85
Your current calorie consumption kcals = 2725
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 1125
Kcals to be BURNT for weight loss = 1125
Kcals to be BURNT for weight loss = 525
Kcals to be BURNT for weight loss = -75
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.37453183520599
ACTIVITY : Dancing - ENERGY EXP PER MIN : 0.08
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
USER IP : 112.135.44.29
DATE - TIME : 2021-06-06 - 21:33:38
USER PWD : jesus
USER INPUT : 78
USER INPUT : 56
USER INPUT : female
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 101.28
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 118.16
If you are a pro : achieve a HEART RATE OF = 143.49
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 7.42
That is the peak exercise capacity predicted based on your age and sex = 7.42
Your current calorie consumption kcals = 2450
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 850
Kcals to be BURNT for weight loss = 850
Kcals to be BURNT for weight loss = 250
Kcals to be BURNT for weight loss = -350
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.42735042735043
ACTIVITY : Racquetball - ENERGY EXP PER MIN : 0.07
ACTIVITY : Running at 6.5 mph - ENERGY EXP PER MIN : 0.19
ACTIVITY : Running at 5 mph - ENERGY EXP PER MIN : 0.12
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 101.28
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 118.16
If you are a pro : achieve a HEART RATE OF = 143.49
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 7.42
That is the peak exercise capacity predicted based on your age and sex = 7.42
Your current calorie consumption kcals = 2450
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 850
Kcals to be BURNT for weight loss = 850
Kcals to be BURNT for weight loss = 250
Kcals to be BURNT for weight loss = -350
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.42735042735043
ACTIVITY : Racquetball - ENERGY EXP PER MIN : 0.07
ACTIVITY : Running at 6.5 mph - ENERGY EXP PER MIN : 0.19
ACTIVITY : Running at 5 mph - ENERGY EXP PER MIN : 0.12
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
USER IP : 112.135.44.29
DATE - TIME : 2021-06-06 - 22:28:57
USER PWD : jesus
USER INPUT : 89
USER INPUT : 67
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 96.66
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 112.77
If you are a pro : achieve a HEART RATE OF = 136.94
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 96.66 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 112.77 OR 136.94 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 96.66 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 96.66 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 112.77 OR 136.94 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 96.66 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 5.99
That is the peak exercise capacity predicted based on your age and sex = 5.99
Your current calorie consumption kcals = 2725
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 1125
Kcals to be BURNT for weight loss = 1125
Kcals to be BURNT for weight loss = 525
Kcals to be BURNT for weight loss = -75
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.37453183520599
ACTIVITY : Kayaking - ENERGY EXP PER MIN : 0.04
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 96.66
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 112.77
If you are a pro : achieve a HEART RATE OF = 136.94
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 96.66 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 112.77 OR 136.94 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 96.66 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 96.66 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 112.77 OR 136.94 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 96.66 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 5.99
That is the peak exercise capacity predicted based on your age and sex = 5.99
Your current calorie consumption kcals = 2725
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 1125
Kcals to be BURNT for weight loss = 1125
Kcals to be BURNT for weight loss = 525
Kcals to be BURNT for weight loss = -75
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.37453183520599
ACTIVITY : Kayaking - ENERGY EXP PER MIN : 0.04
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
USER IP : 43.250.243.243
DATE - TIME : 2021-06-09 - 18:16:29
USER PWD :
USER INPUT : 56
USER INPUT : 45
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 105.9
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 123.55
If you are a pro : achieve a HEART RATE OF = 150.03
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 105.9 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 123.55 OR 150.03 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 105.9 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 105.9 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 123.55 OR 150.03 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 105.9 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 8.85
That is the peak exercise capacity predicted based on your age and sex = 8.85
Your current calorie consumption kcals = 1900
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 300
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = 300
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -300
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -900
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.5952380952381
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Running at 7.5 mph - ENERGY EXP PER MIN : 0.22
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 105.9
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 123.55
If you are a pro : achieve a HEART RATE OF = 150.03
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 105.9 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 123.55 OR 150.03 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 105.9 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 105.9 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 123.55 OR 150.03 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 105.9 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 8.85
That is the peak exercise capacity predicted based on your age and sex = 8.85
Your current calorie consumption kcals = 1900
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 300
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = 300
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -300
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -900
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.5952380952381
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Running at 7.5 mph - ENERGY EXP PER MIN : 0.22
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
USER IP : 112.135.39.175
DATE - TIME : 2021-06-18 - 10:22:06
USER PWD :
USER INPUT :
USER INPUT :
USER INPUT :
USER INPUT : Age and or Weight not acceptable
USER INPUT : Age and or Weight not acceptable
USER IP : 112.135.39.175
DATE - TIME : 2021-06-18 - 10:37:04
USER PWD :
USER INPUT :
USER INPUT :
USER INPUT :
USER INPUT : Age and or Weight not acceptable
USER INPUT : Age and or Weight not acceptable
USER IP : 112.135.40.144
DATE - TIME : 2021-06-19 - 09:17:29
USER PWD : dfsfs
USER INPUT : 67
USER INPUT : 45
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 105.9
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 123.55
If you are a pro : achieve a HEART RATE OF = 150.03
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 105.9 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 123.55 OR 150.03 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 105.9 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 105.9 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 123.55 OR 150.03 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 105.9 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 8.85
That is the peak exercise capacity predicted based on your age and sex = 8.85
Your current calorie consumption kcals = 2175
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 575
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = 575
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -25
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -625
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.49751243781095
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
ACTIVITY : Running at 5.5 mph - ENERGY EXP PER MIN : 0.14
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 105.9
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 123.55
If you are a pro : achieve a HEART RATE OF = 150.03
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 105.9 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 123.55 OR 150.03 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 105.9 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 105.9 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 123.55 OR 150.03 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 105.9 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 8.85
That is the peak exercise capacity predicted based on your age and sex = 8.85
Your current calorie consumption kcals = 2175
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 575
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = 575
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -25
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -625
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.49751243781095
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
ACTIVITY : Running at 5.5 mph - ENERGY EXP PER MIN : 0.14
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
USER IP : 112.135.38.18
DATE - TIME : 2021-06-23 - 07:17:53
USER PWD :
USER INPUT :
USER INPUT :
USER INPUT :
USER INPUT : Age and or Weight not acceptable
USER INPUT : Age and or Weight not acceptable
USER IP : 112.135.40.178
DATE - TIME : 2021-06-30 - 06:00:38
USER PWD :
USER INPUT : 76
USER INPUT : 55
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 101.7
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 118.65
If you are a pro : achieve a HEART RATE OF = 144.08
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 101.7 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.65 OR 144.08 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 101.7 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 101.7 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.65 OR 144.08 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 101.7 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 7.55
That is the peak exercise capacity predicted based on your age and sex = 7.55
Your current calorie consumption kcals = 2400
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 800
Kcals to be BURNT for weight loss = 800
Kcals to be BURNT for weight loss = 200
Kcals to be BURNT for weight loss = -400
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.43859649122807
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 101.7
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 118.65
If you are a pro : achieve a HEART RATE OF = 144.08
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 101.7 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.65 OR 144.08 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 101.7 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 101.7 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.65 OR 144.08 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 101.7 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 7.55
That is the peak exercise capacity predicted based on your age and sex = 7.55
Your current calorie consumption kcals = 2400
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 800
Kcals to be BURNT for weight loss = 800
Kcals to be BURNT for weight loss = 200
Kcals to be BURNT for weight loss = -400
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.43859649122807
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
USER IP : 112.135.40.178
DATE - TIME : 2021-06-30 - 06:10:24
USER PWD : jesus
USER INPUT : 67
USER INPUT : 45
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 105.9
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 123.55
If you are a pro : achieve a HEART RATE OF = 150.03
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 105.9 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 123.55 OR 150.03 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 105.9 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 105.9 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 123.55 OR 150.03 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 105.9 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 8.85
That is the peak exercise capacity predicted based on your age and sex = 8.85
Your current calorie consumption kcals = 2175
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 575
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = 575
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -25
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -625
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.49751243781095
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Kayaking - ENERGY EXP PER MIN : 0.04
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 105.9
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 123.55
If you are a pro : achieve a HEART RATE OF = 150.03
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 105.9 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 123.55 OR 150.03 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 105.9 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 105.9 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 123.55 OR 150.03 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 105.9 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 8.85
That is the peak exercise capacity predicted based on your age and sex = 8.85
Your current calorie consumption kcals = 2175
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 575
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = 575
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -25
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -625
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.49751243781095
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Kayaking - ENERGY EXP PER MIN : 0.04
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
USER IP : 112.135.40.178
DATE - TIME : 2021-06-30 - 06:36:32
USER PWD : jesus
USER INPUT : 89
USER INPUT : 56
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 101.28
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 118.16
If you are a pro : achieve a HEART RATE OF = 143.49
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 7.42
That is the peak exercise capacity predicted based on your age and sex = 7.42
Your current calorie consumption kcals = 2725
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 1125
Kcals to be BURNT for weight loss = 1125
Kcals to be BURNT for weight loss = 525
Kcals to be BURNT for weight loss = -75
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.37453183520599
ACTIVITY : Running at 5.5 mph - ENERGY EXP PER MIN : 0.14
ACTIVITY : Running at 7.5 mph - ENERGY EXP PER MIN : 0.22
ACTIVITY : Running at 5 mph - ENERGY EXP PER MIN : 0.12
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 101.28
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 118.16
If you are a pro : achieve a HEART RATE OF = 143.49
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 7.42
That is the peak exercise capacity predicted based on your age and sex = 7.42
Your current calorie consumption kcals = 2725
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 1125
Kcals to be BURNT for weight loss = 1125
Kcals to be BURNT for weight loss = 525
Kcals to be BURNT for weight loss = -75
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.37453183520599
ACTIVITY : Running at 5.5 mph - ENERGY EXP PER MIN : 0.14
ACTIVITY : Running at 7.5 mph - ENERGY EXP PER MIN : 0.22
ACTIVITY : Running at 5 mph - ENERGY EXP PER MIN : 0.12
USER IP : 112.135.40.178
DATE - TIME : 2021-06-30 - 06:47:42
USER PWD : jesus
USER INPUT : 78
USER INPUT : 56
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 101.28
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 118.16
If you are a pro : achieve a HEART RATE OF = 143.49
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 7.42
That is the peak exercise capacity predicted based on your age and sex = 7.42
Your current calorie consumption kcals = 2450
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 850
Kcals to be BURNT for weight loss = 850
Kcals to be BURNT for weight loss = 250
Kcals to be BURNT for weight loss = -350
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.42735042735043
ACTIVITY : Kayaking - ENERGY EXP PER MIN : 0.04
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
echo BACK
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 101.28
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 118.16
If you are a pro : achieve a HEART RATE OF = 143.49
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 7.42
That is the peak exercise capacity predicted based on your age and sex = 7.42
Your current calorie consumption kcals = 2450
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 850
Kcals to be BURNT for weight loss = 850
Kcals to be BURNT for weight loss = 250
Kcals to be BURNT for weight loss = -350
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.42735042735043
ACTIVITY : Kayaking - ENERGY EXP PER MIN : 0.04
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
echo BACK
USER IP : 112.135.40.178
DATE - TIME : 2021-06-30 - 06:48:25
USER PWD : jesus
USER INPUT : 67
USER INPUT : 67
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 96.66
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 112.77
If you are a pro : achieve a HEART RATE OF = 136.94
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 96.66 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 112.77 OR 136.94 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 96.66 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 96.66 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 112.77 OR 136.94 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 96.66 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 5.99
That is the peak exercise capacity predicted based on your age and sex = 5.99
Your current calorie consumption kcals = 2175
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 575
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = 575
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -25
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -625
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.49751243781095
ACTIVITY : Running at 7.5 mph - ENERGY EXP PER MIN : 0.22
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Racquetball - ENERGY EXP PER MIN : 0.07
ACTIVITY : Running at 7.5 mph - ENERGY EXP PER MIN : 0.22
echo BACK
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 96.66
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 112.77
If you are a pro : achieve a HEART RATE OF = 136.94
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 96.66 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 112.77 OR 136.94 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 96.66 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 96.66 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 112.77 OR 136.94 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 96.66 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 5.99
That is the peak exercise capacity predicted based on your age and sex = 5.99
Your current calorie consumption kcals = 2175
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 575
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = 575
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -25
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -625
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.49751243781095
ACTIVITY : Running at 7.5 mph - ENERGY EXP PER MIN : 0.22
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Racquetball - ENERGY EXP PER MIN : 0.07
ACTIVITY : Running at 7.5 mph - ENERGY EXP PER MIN : 0.22
echo BACK
USER IP : 112.135.40.178
DATE - TIME : 2021-06-30 - 06:49:20
USER PWD : jesus
USER INPUT : 89
USER INPUT : 56
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 101.28
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 118.16
If you are a pro : achieve a HEART RATE OF = 143.49
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 7.42
That is the peak exercise capacity predicted based on your age and sex = 7.42
Your current calorie consumption kcals = 2725
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 1125
Kcals to be BURNT for weight loss = 1125
Kcals to be BURNT for weight loss = 525
Kcals to be BURNT for weight loss = -75
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.37453183520599
ACTIVITY : Kayaking - ENERGY EXP PER MIN : 0.04
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
BACK
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 101.28
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 118.16
If you are a pro : achieve a HEART RATE OF = 143.49
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 7.42
That is the peak exercise capacity predicted based on your age and sex = 7.42
Your current calorie consumption kcals = 2725
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 1125
Kcals to be BURNT for weight loss = 1125
Kcals to be BURNT for weight loss = 525
Kcals to be BURNT for weight loss = -75
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.37453183520599
ACTIVITY : Kayaking - ENERGY EXP PER MIN : 0.04
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
BACK
USER IP : 112.135.40.178
DATE - TIME : 2021-06-30 - 06:51:38
USER PWD :
USER INPUT :
USER INPUT :
USER INPUT :
USER INPUT : Age and or Weight not acceptable
USER INPUT : Age and or Weight not acceptable
USER IP : 112.135.40.178
DATE - TIME : 2021-06-30 - 06:52:28
USER PWD : Jesis
USER INPUT : 89
USER INPUT : 67
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 96.66
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 112.77
If you are a pro : achieve a HEART RATE OF = 136.94
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 96.66 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 112.77 OR 136.94 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 96.66 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 96.66 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 112.77 OR 136.94 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 96.66 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 5.99
That is the peak exercise capacity predicted based on your age and sex = 5.99
Your current calorie consumption kcals = 2725
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 1125
Kcals to be BURNT for weight loss = 1125
Kcals to be BURNT for weight loss = 525
Kcals to be BURNT for weight loss = -75
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.37453183520599
ACTIVITY : Running at 5.5 mph - ENERGY EXP PER MIN : 0.14
ACTIVITY : Running at 5 mph - ENERGY EXP PER MIN : 0.12
ACTIVITY : Kayaking - ENERGY EXP PER MIN : 0.04
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
BACK
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 96.66
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 112.77
If you are a pro : achieve a HEART RATE OF = 136.94
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 96.66 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 112.77 OR 136.94 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 96.66 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 96.66 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 112.77 OR 136.94 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 96.66 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 5.99
That is the peak exercise capacity predicted based on your age and sex = 5.99
Your current calorie consumption kcals = 2725
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 1125
Kcals to be BURNT for weight loss = 1125
Kcals to be BURNT for weight loss = 525
Kcals to be BURNT for weight loss = -75
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.37453183520599
ACTIVITY : Running at 5.5 mph - ENERGY EXP PER MIN : 0.14
ACTIVITY : Running at 5 mph - ENERGY EXP PER MIN : 0.12
ACTIVITY : Kayaking - ENERGY EXP PER MIN : 0.04
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
BACK
USER IP : 112.135.40.178
DATE - TIME : 2021-06-30 - 06:53:06
USER PWD : Jesis
USER INPUT : 89
USER INPUT : 57
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 100.86
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 117.67
If you are a pro : achieve a HEART RATE OF = 142.89
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 100.86 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 117.67 OR 142.89 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 100.86 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 100.86 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 117.67 OR 142.89 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 100.86 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 7.29
That is the peak exercise capacity predicted based on your age and sex = 7.29
Your current calorie consumption kcals = 2725
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 1125
Kcals to be BURNT for weight loss = 1125
Kcals to be BURNT for weight loss = 525
Kcals to be BURNT for weight loss = -75
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.37453183520599
ACTIVITY : Dancing - ENERGY EXP PER MIN : 0.08
ACTIVITY : Running at 6.5 mph - ENERGY EXP PER MIN : 0.19
ACTIVITY : Racquetball - ENERGY EXP PER MIN : 0.07
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
BACK
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 100.86
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 117.67
If you are a pro : achieve a HEART RATE OF = 142.89
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 100.86 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 117.67 OR 142.89 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 100.86 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 100.86 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 117.67 OR 142.89 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 100.86 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 7.29
That is the peak exercise capacity predicted based on your age and sex = 7.29
Your current calorie consumption kcals = 2725
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 1125
Kcals to be BURNT for weight loss = 1125
Kcals to be BURNT for weight loss = 525
Kcals to be BURNT for weight loss = -75
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.37453183520599
ACTIVITY : Dancing - ENERGY EXP PER MIN : 0.08
ACTIVITY : Running at 6.5 mph - ENERGY EXP PER MIN : 0.19
ACTIVITY : Racquetball - ENERGY EXP PER MIN : 0.07
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
BACK
USER IP : 112.135.40.178
DATE - TIME : 2021-06-30 - 06:56:05
USER PWD : jesus
USER INPUT : 90
USER INPUT : 67
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 96.66
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 112.77
If you are a pro : achieve a HEART RATE OF = 136.94
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 96.66 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 112.77 OR 136.94 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 96.66 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 96.66 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 112.77 OR 136.94 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 96.66 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 5.99
That is the peak exercise capacity predicted based on your age and sex = 5.99
Your current calorie consumption kcals = 2750
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 1150
Kcals to be BURNT for weight loss = 1150
Kcals to be BURNT for weight loss = 550
Kcals to be BURNT for weight loss = -50
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.37037037037037
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
BROWSER BACK
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 96.66
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 112.77
If you are a pro : achieve a HEART RATE OF = 136.94
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 96.66 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 112.77 OR 136.94 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 96.66 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 96.66 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 112.77 OR 136.94 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 96.66 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 5.99
That is the peak exercise capacity predicted based on your age and sex = 5.99
Your current calorie consumption kcals = 2750
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 1150
Kcals to be BURNT for weight loss = 1150
Kcals to be BURNT for weight loss = 550
Kcals to be BURNT for weight loss = -50
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.37037037037037
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
BROWSER BACK
USER IP : 112.135.41.20
DATE - TIME : 2021-06-30 - 10:12:14
USER PWD :
USER INPUT :
USER INPUT :
USER INPUT :
USER INPUT : Age and or Weight not acceptable
USER INPUT : Age and or Weight not acceptable
USER IP : 112.135.41.20
DATE - TIME : 2021-06-30 - 10:12:32
USER PWD : WEFWEF
USER INPUT : 78
USER INPUT : 56
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 101.28
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 118.16
If you are a pro : achieve a HEART RATE OF = 143.49
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 7.42
That is the peak exercise capacity predicted based on your age and sex = 7.42
Your current calorie consumption kcals = 2450
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 850
Kcals to be BURNT for weight loss = 850
Kcals to be BURNT for weight loss = 250
Kcals to be BURNT for weight loss = -350
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.42735042735043
ACTIVITY : Running at 6.5 mph - ENERGY EXP PER MIN : 0.19
ACTIVITY : Dancing - ENERGY EXP PER MIN : 0.08
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
BROWSER BACK
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 101.28
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 118.16
If you are a pro : achieve a HEART RATE OF = 143.49
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 7.42
That is the peak exercise capacity predicted based on your age and sex = 7.42
Your current calorie consumption kcals = 2450
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 850
Kcals to be BURNT for weight loss = 850
Kcals to be BURNT for weight loss = 250
Kcals to be BURNT for weight loss = -350
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.42735042735043
ACTIVITY : Running at 6.5 mph - ENERGY EXP PER MIN : 0.19
ACTIVITY : Dancing - ENERGY EXP PER MIN : 0.08
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
BROWSER BACK
USER IP : 112.135.39.8
DATE - TIME : 2021-07-07 - 15:58:18
USER PWD : jesus
USER INPUT : 89
USER INPUT : 67
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 96.66
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 112.77
If you are a pro : achieve a HEART RATE OF = 136.94
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 96.66 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 112.77 OR 136.94 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 96.66 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 96.66 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 112.77 OR 136.94 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 96.66 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 5.99
That is the peak exercise capacity predicted based on your age and sex = 5.99
Your current calorie consumption kcals = 2725
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 1125
Kcals to be BURNT for weight loss = 1125
Kcals to be BURNT for weight loss = 525
Kcals to be BURNT for weight loss = -75
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.37453183520599
ACTIVITY : Racquetball - ENERGY EXP PER MIN : 0.07
ACTIVITY : Running at 5.5 mph - ENERGY EXP PER MIN : 0.14
ACTIVITY : Kayaking - ENERGY EXP PER MIN : 0.04
ACTIVITY : Running at 5.5 mph - ENERGY EXP PER MIN : 0.14
BROWSER BACK
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 96.66
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 112.77
If you are a pro : achieve a HEART RATE OF = 136.94
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 96.66 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 112.77 OR 136.94 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 96.66 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 96.66 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 112.77 OR 136.94 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 96.66 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 5.99
That is the peak exercise capacity predicted based on your age and sex = 5.99
Your current calorie consumption kcals = 2725
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 1125
Kcals to be BURNT for weight loss = 1125
Kcals to be BURNT for weight loss = 525
Kcals to be BURNT for weight loss = -75
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.37453183520599
ACTIVITY : Racquetball - ENERGY EXP PER MIN : 0.07
ACTIVITY : Running at 5.5 mph - ENERGY EXP PER MIN : 0.14
ACTIVITY : Kayaking - ENERGY EXP PER MIN : 0.04
ACTIVITY : Running at 5.5 mph - ENERGY EXP PER MIN : 0.14
BROWSER BACK
USER IP : 112.134.85.74
DATE - TIME : 2021-07-08 - 15:56:05
USER PWD :
USER INPUT : 80
USER INPUT : 50
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 103.8
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 121.1
If you are a pro : achieve a HEART RATE OF = 147.05
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 103.8 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 121.1 OR 147.05 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 103.8 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 103.8 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 121.1 OR 147.05 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 103.8 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 8.2
That is the peak exercise capacity predicted based on your age and sex = 8.2
Your current calorie consumption kcals = 2500
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 900
Kcals to be BURNT for weight loss = 900
Kcals to be BURNT for weight loss = 300
Kcals to be BURNT for weight loss = -300
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.41666666666667
ACTIVITY : Running at 7.5 mph - ENERGY EXP PER MIN : 0.22
ACTIVITY : Dancing - ENERGY EXP PER MIN : 0.08
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
BROWSER BACK
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 103.8
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 121.1
If you are a pro : achieve a HEART RATE OF = 147.05
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 103.8 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 121.1 OR 147.05 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 103.8 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 103.8 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 121.1 OR 147.05 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 103.8 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 8.2
That is the peak exercise capacity predicted based on your age and sex = 8.2
Your current calorie consumption kcals = 2500
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 900
Kcals to be BURNT for weight loss = 900
Kcals to be BURNT for weight loss = 300
Kcals to be BURNT for weight loss = -300
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.41666666666667
ACTIVITY : Running at 7.5 mph - ENERGY EXP PER MIN : 0.22
ACTIVITY : Dancing - ENERGY EXP PER MIN : 0.08
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
BROWSER BACK
USER IP : 112.134.85.74
DATE - TIME : 2021-07-08 - 15:56:47
USER PWD :
USER INPUT : 80
USER INPUT : 50
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 103.8
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 121.1
If you are a pro : achieve a HEART RATE OF = 147.05
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 103.8 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 121.1 OR 147.05 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 103.8 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 103.8 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 121.1 OR 147.05 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 103.8 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 8.2
That is the peak exercise capacity predicted based on your age and sex = 8.2
Your current calorie consumption kcals = 2500
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 900
Kcals to be BURNT for weight loss = 900
Kcals to be BURNT for weight loss = 300
Kcals to be BURNT for weight loss = -300
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.41666666666667
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
ACTIVITY : Running at 6.5 mph - ENERGY EXP PER MIN : 0.19
BROWSER BACK
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 103.8
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 121.1
If you are a pro : achieve a HEART RATE OF = 147.05
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 103.8 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 121.1 OR 147.05 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 103.8 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 103.8 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 121.1 OR 147.05 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 103.8 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 8.2
That is the peak exercise capacity predicted based on your age and sex = 8.2
Your current calorie consumption kcals = 2500
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 900
Kcals to be BURNT for weight loss = 900
Kcals to be BURNT for weight loss = 300
Kcals to be BURNT for weight loss = -300
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.41666666666667
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
ACTIVITY : Running at 6.5 mph - ENERGY EXP PER MIN : 0.19
BROWSER BACK
USER IP : 112.134.85.74
DATE - TIME : 2021-07-08 - 15:57:09
USER PWD :
USER INPUT : 80
USER INPUT : 50
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 103.8
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 121.1
If you are a pro : achieve a HEART RATE OF = 147.05
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 103.8 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 121.1 OR 147.05 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 103.8 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 103.8 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 121.1 OR 147.05 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 103.8 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 8.2
That is the peak exercise capacity predicted based on your age and sex = 8.2
Your current calorie consumption kcals = 2500
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 900
Kcals to be BURNT for weight loss = 900
Kcals to be BURNT for weight loss = 300
Kcals to be BURNT for weight loss = -300
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.41666666666667
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
ACTIVITY : Racquetball - ENERGY EXP PER MIN : 0.07
BROWSER BACK
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 103.8
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 121.1
If you are a pro : achieve a HEART RATE OF = 147.05
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 103.8 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 121.1 OR 147.05 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 103.8 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 103.8 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 121.1 OR 147.05 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 103.8 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 8.2
That is the peak exercise capacity predicted based on your age and sex = 8.2
Your current calorie consumption kcals = 2500
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 900
Kcals to be BURNT for weight loss = 900
Kcals to be BURNT for weight loss = 300
Kcals to be BURNT for weight loss = -300
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.41666666666667
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
ACTIVITY : Racquetball - ENERGY EXP PER MIN : 0.07
BROWSER BACK
USER IP : 112.135.43.240
DATE - TIME : 2021-07-09 - 17:48:07
USER PWD :
USER INPUT : 67
USER INPUT : 57
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 100.86
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 117.67
If you are a pro : achieve a HEART RATE OF = 142.89
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 100.86 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 117.67 OR 142.89 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 100.86 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 100.86 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 117.67 OR 142.89 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 100.86 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 7.29
That is the peak exercise capacity predicted based on your age and sex = 7.29
Your current calorie consumption kcals = 2175
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 575
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = 575
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -25
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -625
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.49751243781095
ACTIVITY : Running at 5 mph - ENERGY EXP PER MIN : 0.12
ACTIVITY : Kayaking - ENERGY EXP PER MIN : 0.04
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
BROWSER BACK
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 100.86
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 117.67
If you are a pro : achieve a HEART RATE OF = 142.89
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 100.86 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 117.67 OR 142.89 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 100.86 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 100.86 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 117.67 OR 142.89 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 100.86 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 7.29
That is the peak exercise capacity predicted based on your age and sex = 7.29
Your current calorie consumption kcals = 2175
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 575
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = 575
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -25
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -625
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.49751243781095
ACTIVITY : Running at 5 mph - ENERGY EXP PER MIN : 0.12
ACTIVITY : Kayaking - ENERGY EXP PER MIN : 0.04
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
BROWSER BACK
USER IP : 112.134.86.95
DATE - TIME : 2021-08-16 - 10:32:14
USER PWD :
USER INPUT :
USER INPUT :
USER INPUT :
USER INPUT : Age and or Weight not acceptable
USER INPUT : Age and or Weight not acceptable
USER IP : 112.134.86.95
DATE - TIME : 2021-08-16 - 10:32:29
USER PWD :
USER INPUT : 75
USER INPUT : 35
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 110.1
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 128.45
If you are a pro : achieve a HEART RATE OF = 155.98
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 110.1 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 128.45 OR 155.98 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 110.1 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 110.1 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 128.45 OR 155.98 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 110.1 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 10.15
That is the peak exercise capacity predicted based on your age and sex = 10.15
Your current calorie consumption kcals = 2375
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 775
Kcals to be BURNT for weight loss = 775
Kcals to be BURNT for weight loss = 175
Kcals to be BURNT for weight loss = -425
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.44444444444444
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
BROWSER BACK
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 110.1
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 128.45
If you are a pro : achieve a HEART RATE OF = 155.98
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 110.1 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 128.45 OR 155.98 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 110.1 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 110.1 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 128.45 OR 155.98 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 110.1 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 10.15
That is the peak exercise capacity predicted based on your age and sex = 10.15
Your current calorie consumption kcals = 2375
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 775
Kcals to be BURNT for weight loss = 775
Kcals to be BURNT for weight loss = 175
Kcals to be BURNT for weight loss = -425
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.44444444444444
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
BROWSER BACK
USER IP : 112.134.86.95
DATE - TIME : 2021-08-16 - 11:01:56
USER PWD :
USER INPUT :
USER INPUT :
USER INPUT :
USER INPUT : Age and or Weight not acceptable
USER INPUT : Age and or Weight not acceptable
USER IP : 112.134.86.95
DATE - TIME : 2021-08-16 - 11:02:05
USER PWD :
USER INPUT : 78
USER INPUT : 40
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 108
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 126
If you are a pro : achieve a HEART RATE OF = 153
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 108 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 126 OR 153 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 108 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 108 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 126 OR 153 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 108 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 9.5
That is the peak exercise capacity predicted based on your age and sex = 9.5
Your current calorie consumption kcals = 2450
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 850
Kcals to be BURNT for weight loss = 850
Kcals to be BURNT for weight loss = 250
Kcals to be BURNT for weight loss = -350
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.42735042735043
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
ACTIVITY : Running at 7.5 mph - ENERGY EXP PER MIN : 0.22
ACTIVITY : Running at 6.5 mph - ENERGY EXP PER MIN : 0.19
BROWSER BACK
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 108
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 126
If you are a pro : achieve a HEART RATE OF = 153
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 108 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 126 OR 153 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 108 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 108 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 126 OR 153 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 108 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 9.5
That is the peak exercise capacity predicted based on your age and sex = 9.5
Your current calorie consumption kcals = 2450
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 850
Kcals to be BURNT for weight loss = 850
Kcals to be BURNT for weight loss = 250
Kcals to be BURNT for weight loss = -350
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.42735042735043
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
ACTIVITY : Running at 7.5 mph - ENERGY EXP PER MIN : 0.22
ACTIVITY : Running at 6.5 mph - ENERGY EXP PER MIN : 0.19
BROWSER BACK
USER IP : 175.157.46.252
DATE - TIME : 2021-08-17 - 15:10:34
USER PWD :
USER INPUT : 65
USER INPUT : 25
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 114.3
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 133.35
If you are a pro : achieve a HEART RATE OF = 161.93
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 114.3 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 133.35 OR 161.93 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 114.3 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 114.3 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 133.35 OR 161.93 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 114.3 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 11.45
That is the peak exercise capacity predicted based on your age and sex = 11.45
Your current calorie consumption kcals = 2125
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 525
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = 525
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -75
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -675
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.51282051282051
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Running at 7.5 mph - ENERGY EXP PER MIN : 0.22
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
BROWSER BACK
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 114.3
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 133.35
If you are a pro : achieve a HEART RATE OF = 161.93
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 114.3 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 133.35 OR 161.93 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 114.3 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 114.3 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 133.35 OR 161.93 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 114.3 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 11.45
That is the peak exercise capacity predicted based on your age and sex = 11.45
Your current calorie consumption kcals = 2125
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 525
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = 525
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -75
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -675
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.51282051282051
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Running at 7.5 mph - ENERGY EXP PER MIN : 0.22
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
BROWSER BACK
USER IP : 175.157.46.252
DATE - TIME : 2021-08-17 - 19:51:57
USER PWD :
USER INPUT :
USER INPUT :
USER INPUT :
USER INPUT : Age and or Weight not acceptable
USER INPUT : Age and or Weight not acceptable
USER IP : 175.157.46.252
DATE - TIME : 2021-08-17 - 19:52:19
USER PWD :
USER INPUT : 65
USER INPUT : 25
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 114.3
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 133.35
If you are a pro : achieve a HEART RATE OF = 161.93
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 114.3 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 133.35 OR 161.93 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 114.3 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 114.3 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 133.35 OR 161.93 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 114.3 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 11.45
That is the peak exercise capacity predicted based on your age and sex = 11.45
Your current calorie consumption kcals = 2125
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 525
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = 525
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -75
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -675
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.51282051282051
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
ACTIVITY : Running at 7.5 mph - ENERGY EXP PER MIN : 0.22
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
BROWSER BACK
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 114.3
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 133.35
If you are a pro : achieve a HEART RATE OF = 161.93
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 114.3 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 133.35 OR 161.93 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 114.3 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 114.3 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 133.35 OR 161.93 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 114.3 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 11.45
That is the peak exercise capacity predicted based on your age and sex = 11.45
Your current calorie consumption kcals = 2125
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 525
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = 525
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -75
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -675
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.51282051282051
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
ACTIVITY : Running at 7.5 mph - ENERGY EXP PER MIN : 0.22
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
BROWSER BACK
USER IP : 175.157.46.252
DATE - TIME : 2021-08-18 - 09:43:16
USER PWD :
USER INPUT : 65
USER INPUT : 50
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 103.8
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 121.1
If you are a pro : achieve a HEART RATE OF = 147.05
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 103.8 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 121.1 OR 147.05 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 103.8 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 103.8 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 121.1 OR 147.05 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 103.8 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 8.2
That is the peak exercise capacity predicted based on your age and sex = 8.2
Your current calorie consumption kcals = 2125
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 525
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = 525
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -75
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -675
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.51282051282051
ACTIVITY : Kayaking - ENERGY EXP PER MIN : 0.04
ACTIVITY : Running at 5 mph - ENERGY EXP PER MIN : 0.12
ACTIVITY : Running at 5.5 mph - ENERGY EXP PER MIN : 0.14
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
BROWSER BACK
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 103.8
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 121.1
If you are a pro : achieve a HEART RATE OF = 147.05
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 103.8 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 121.1 OR 147.05 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 103.8 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 103.8 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 121.1 OR 147.05 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 103.8 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 8.2
That is the peak exercise capacity predicted based on your age and sex = 8.2
Your current calorie consumption kcals = 2125
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 525
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = 525
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -75
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -675
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.51282051282051
ACTIVITY : Kayaking - ENERGY EXP PER MIN : 0.04
ACTIVITY : Running at 5 mph - ENERGY EXP PER MIN : 0.12
ACTIVITY : Running at 5.5 mph - ENERGY EXP PER MIN : 0.14
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
ACTIVITY : Running at 6 mph - ENERGY EXP PER MIN : 0.16
BROWSER BACK
USER IP : 123.231.84.24
DATE - TIME : 2021-08-19 - 23:29:49
USER PWD :
USER INPUT : 40
USER INPUT : 20
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 116.4
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 135.8
If you are a pro : achieve a HEART RATE OF = 164.9
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 116.4 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 135.8 OR 164.9 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 116.4 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 116.4 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 135.8 OR 164.9 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 116.4 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 12.1
That is the peak exercise capacity predicted based on your age and sex = 12.1
Your current calorie consumption kcals = 1500
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = -100
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -100
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -700
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -1300
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.83333333333333
ACTIVITY : Running at 5.5 mph - ENERGY EXP PER MIN : 0.14
ACTIVITY : Kayaking - ENERGY EXP PER MIN : 0.04
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Dancing - ENERGY EXP PER MIN : 0.08
ACTIVITY : Racquetball - ENERGY EXP PER MIN : 0.07
ACTIVITY : Racquetball - ENERGY EXP PER MIN : 0.07
ACTIVITY : Running at 6.5 mph - ENERGY EXP PER MIN : 0.19
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Dancing - ENERGY EXP PER MIN : 0.08
BROWSER BACK
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 116.4
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 135.8
If you are a pro : achieve a HEART RATE OF = 164.9
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 116.4 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 135.8 OR 164.9 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 116.4 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 116.4 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 135.8 OR 164.9 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 116.4 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 12.1
That is the peak exercise capacity predicted based on your age and sex = 12.1
Your current calorie consumption kcals = 1500
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = -100
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -100
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -700
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -1300
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.83333333333333
ACTIVITY : Running at 5.5 mph - ENERGY EXP PER MIN : 0.14
ACTIVITY : Kayaking - ENERGY EXP PER MIN : 0.04
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Dancing - ENERGY EXP PER MIN : 0.08
ACTIVITY : Racquetball - ENERGY EXP PER MIN : 0.07
ACTIVITY : Racquetball - ENERGY EXP PER MIN : 0.07
ACTIVITY : Running at 6.5 mph - ENERGY EXP PER MIN : 0.19
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Dancing - ENERGY EXP PER MIN : 0.08
BROWSER BACK
USER IP : 175.157.41.132
DATE - TIME : 2021-08-27 - 14:04:17
USER PWD :
USER INPUT : 20
USER INPUT : 25
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 114.3
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 133.35
If you are a pro : achieve a HEART RATE OF = 161.93
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 114.3 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 133.35 OR 161.93 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 114.3 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 114.3 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 133.35 OR 161.93 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 114.3 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 11.45
That is the peak exercise capacity predicted based on your age and sex = 11.45
Your current calorie consumption kcals = 1000
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = -600
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -600
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -1200
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -1800
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 1.6666666666667
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
ACTIVITY : Running at 5 mph - ENERGY EXP PER MIN : 0.12
ACTIVITY : Racquetball - ENERGY EXP PER MIN : 0.07
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
ACTIVITY : Running at 5.5 mph - ENERGY EXP PER MIN : 0.14
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Kayaking - ENERGY EXP PER MIN : 0.04
ACTIVITY : Running at 5 mph - ENERGY EXP PER MIN : 0.12
ACTIVITY : Running at 5.5 mph - ENERGY EXP PER MIN : 0.14
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
ACTIVITY : Dancing - ENERGY EXP PER MIN : 0.08
ACTIVITY : Running at 5 mph - ENERGY EXP PER MIN : 0.12
BROWSER BACK
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 114.3
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 133.35
If you are a pro : achieve a HEART RATE OF = 161.93
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 114.3 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 133.35 OR 161.93 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 114.3 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 114.3 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 133.35 OR 161.93 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 114.3 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 11.45
That is the peak exercise capacity predicted based on your age and sex = 11.45
Your current calorie consumption kcals = 1000
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = -600
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -600
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -1200
EXERCISE NOT RECOMMENDED FOR weight loss while on this diet program = -1800
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 1.6666666666667
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
ACTIVITY : Running at 5 mph - ENERGY EXP PER MIN : 0.12
ACTIVITY : Racquetball - ENERGY EXP PER MIN : 0.07
ACTIVITY : Running at 10 mph - ENERGY EXP PER MIN : 0.28
ACTIVITY : Running at 5.5 mph - ENERGY EXP PER MIN : 0.14
ACTIVITY : Golf - ENERGY EXP PER MIN : 0.09
ACTIVITY : Kayaking - ENERGY EXP PER MIN : 0.04
ACTIVITY : Running at 5 mph - ENERGY EXP PER MIN : 0.12
ACTIVITY : Running at 5.5 mph - ENERGY EXP PER MIN : 0.14
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
ACTIVITY : Dancing - ENERGY EXP PER MIN : 0.08
ACTIVITY : Running at 5 mph - ENERGY EXP PER MIN : 0.12
BROWSER BACK
USER IP : 112.135.94.106
DATE - TIME : 2021-09-08 - 19:10:29
USER PWD : werwer
USER INPUT : 78
USER INPUT : 56
USER INPUT :
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 101.28
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 118.16
If you are a pro : achieve a HEART RATE OF = 143.49
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 7.42
That is the peak exercise capacity predicted based on your age and sex = 7.42
Your current calorie consumption kcals = 2450
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 850
Kcals to be BURNT for weight loss = 850
Kcals to be BURNT for weight loss = 250
Kcals to be BURNT for weight loss = -350
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.42735042735043
ACTIVITY : Running at 5.5 mph - ENERGY EXP PER MIN : 0.14
ACTIVITY : Racquetball - ENERGY EXP PER MIN : 0.07
ACTIVITY : Dancing - ENERGY EXP PER MIN : 0.08
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
BROWSER BACK
USER INPUT : YOUR EXERCISE PRESCRIPTION
If you are starting a exercise progam : achieve a HEART RATE OF = 101.28
If you are in midrange of a exercise progam : achieve a HEART RATE OF = 118.16
If you are a pro : achieve a HEART RATE OF = 143.49
Designing an EXERCISE PROGRAM for CARDIOVASCULAR FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Brisk walking, leisure cycling, swimming, aqua-aerobics, slow dancing, jogging, running, stepping exercise, fast dancing and elliptical exercise
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for MUSCULOSKELETAL FITNESS
Warm up Phase - Achieve Heart Rate of 101.28 within 5-10 mins
Conditioning Phase - Achieve required exercise zone for you 118.16 OR 143.49 for 0-60 mins. Duration increments of 10 mins every 2 weeks for 6 weeks
Exercise Types - Chest press, shoulder press, pull-down, dips, low-back extension, abdominal crunch, curl-up, leg press, bicep curls, triceps extensions, quadriceps extensions, leg curls, calf raises, working with resistance bands, doing calisthenics that use body weight for resistance such as push-ups, pull-ups, and crunches, carrying heavy loads, and heavy gardening
Exercise Intensity - 1 set of 2-3 repetitions with a feasible per centage of the highest weight bearable through the full range of movement
Exercise Intensity - Low repetition rate with heavier load for muscular strength and power. Higher repetition rate with lighter load for muscular endurance
Exercise Intensity - Achieve prorgession by increasing the load, increasing the number of repetitions per set, increasing the number of sets, increasing the exercise frequency
Cool-down Phase - Achieve Heart Rate of 101.28 for at least 5-10 mins
Stretching Phase - At least 10 mins of Stretchings
Designing an EXERCISE PROGRAM for WEIGHT LOSS
Calculating the MET value for YOU : achieve a MET value of = 7.42
That is the peak exercise capacity predicted based on your age and sex = 7.42
Your current calorie consumption kcals = 2450
Recommended kcal consumption LOWEST range kcals = 1600
Recommended kcal consumption MID range kcals = 2200
Recommended kcal consumption HIGHEST range kcals = 2800
Difference between the CURRENT and RECOMMENDED consumptions in kcals = 850
Kcals to be BURNT for weight loss = 850
Kcals to be BURNT for weight loss = 250
Kcals to be BURNT for weight loss = -350
BUT IF YOU PREFER TO LOSE 1KG PER WEEK BY EXERCISES ALONE AMOUNT OF DAILY CALORIE LOSS REQUIRED = 500
TO LOSE 500 KCALS DAILY BY EXERCISES ALONE ACTIVITY LEVELS REQUIRED ASSUMING 15 MINS OF DAILY WORKOUTS = 0.42735042735043
ACTIVITY : Running at 5.5 mph - ENERGY EXP PER MIN : 0.14
ACTIVITY : Racquetball - ENERGY EXP PER MIN : 0.07
ACTIVITY : Dancing - ENERGY EXP PER MIN : 0.08
ACTIVITY : Running at 8.5 mph - ENERGY EXP PER MIN : 0.24
BROWSER BACK
USER IP : 212.104.224.221
DATE - TIME : 2022-01-03 - 14:25:02
USER PWD :
USER INPUT :
USER INPUT :
USER INPUT :
USER INPUT : Age and or Weight not acceptable
USER INPUT : Age and or Weight not acceptable
USER IP : 112.134.212.255
DATE - TIME : 2022-03-02 - 09:27:18
USER PWD :
USER INPUT :
USER INPUT :
USER INPUT :
USER INPUT : Age and or Weight not acceptable
USER INPUT : Age and or Weight not acceptable