Data is Knowledge. Knowledge is Power!
Achieving your best results and reaching your goals in the desired amount of time requires a solid game plan – a road map if you will, to your destination.
Without a road map, you may never reach your destination or at the very least will not know where you are on the journey.
This is a very simple analogy that highlights the importance of RESULTS BASED DECISION MAKING. This is a practice that all our trainers use with our clients.
When you can collect enough data on actions VS results, it is very easy to see what’s working and what is not and make the necessary changes to make sure you stay on the right track.
Regardless of your goals, there is data to be collected, tracked and used in your decision making on how to move forward towards your goals.
Make use of our several fitness calculators to do just that:
1RM Calculator - How much can you lift?
Your 1-rep mas is the maximum amount of weight you can lift for a single rep of any given exercise, but it is also used to determine how much weight you should be lifting in other rep ranges.
However, trying to add on as much weight as possible to test your 1-rep max is not only impracticle, but significantly increases your risk of injury. This calculator allows you to calculate your 1-rep max in a higher rep range with less weight. Once you have knowledge of your 1-rep max you can use this knowledge to structure your training programs effectively.
For instance, if you know you can bench press 100kg for 10 reps and 10 reps only, you could put that data into our calculator and it will tell you that your 1-rep max for bench press is 133kg.
Many strength programs work around a % of your 1 rep max or will call for a set of your 3-rep max or 5 rep max etc. Our calculator will also give you all those percentages and expected rep ranges too.
Knowing your 1-rep max (1RM) is knowlege and used correctly with the right training program, that knowledge will make you more powerful.
Max HR & HR Zones Calculator - Know your limits.
Tracking your Heart Rate (HR) is the most accurate ways to measure your cardiovascular training intensity. It gives you real data to that can be used to ensure that you are training at the right intensity for your goals.
Any effective training program should take you through all 5 HR zones to ensure that you are increasing speed, fitness, endurance and recovery.
Maximal HR is unique to everyone. Use this calculator to calculate your maximum HR and your 5 HR Zones.
US Navy Fat % Calculator - What are you made of?
Knowing your fat % gives you a lot more information that just how fat you are. Besides allowing you to calculate fat weight and lbw, when tracked over time, it can give you keen insight into your metabolism and your energy balance (Calories Consumed VS Calories Expended). Armed with this data, program adjustments become easy to achieve your desired results.
Use this calculator, to calculate estimated fat % without the need for callipers or any other specialized equipment. All you need is a tape measure.
TDEE Calculator - Find the right balance.
Total Daily Energy Expenditure (TDEE) is the sum of the total amount of energy or calories used in a 24 hour period. It is the sum of your Basal Metabolic Rate (BMR) + the Thermic Effect of Food (TEF) you eat + Non-Exercise Activity Thermogenesis (NEAT) + Exercise Activity (EA).
TDEE = BMR + TEF + NEAT + EA
With so many variables, it is easy to see that accurate tracking or calculation of precise calories needed or expended is not possible. However, when adopting a Results Based Decision Making mindset, it is crucial to have a close to accurate starting point. Once you have your starting point it is easy to adjust your calories based on the results you experience. By using the Fat % calculator above you can track your LBW and Fat Weight to determine how to adjust your calories.
Use this calculator to estimate the amount of calories you need to:
- Lose Weight
- Maintain Weight
- Gain Weight