Tools
Motivational Tool
-Aging Curve
-You Choose The Curve
Working Fitness Tools
- Body Mass Indicator
- Target Heart Rate Calculator
- Borg Scale
Scroll down for these tools.
The Aging Curve
Keeping this as my screen saver makes me look at it constantly. That and looking at people around me and as I go about my daily activities, keeps me focused on my fitness goals and determined to push up on my Aging Curve as much as possible!
If you don't have copy yet, Download this one.
Download
You Choose The Curve
We all get to choose the curve we are on, and we also get to raise our own curve, just by looking at our daily habits and changing them a little, or a lot.
This is where you can really impact your independence. That's the ability to live on your own, in your own home, to take care of yourself and live with dignity, rather than in a nursing home.
If you don't have copy yet, Download this one.
Download
Body Mass Indicator (BMI)
This is an estimate of body fat based on height and weight. It applies to both men and women. It helps you understand your fitness starting point and in setting your fitness goals.
Click the button below to calculate your BMI. then return to this page and continue.
Calculate Your BMI here. Then return to this page.Your Target Heart Rate (THR)
Your THR is your maximum heart rate while exercising.
If you are used to working out, you can likely set your own THR.
If not and you are unfit, consult your doctor for his guidance and suggestion as to your range.
If you are told your target heart rate should not exceed 60-70% of your maximum and you know what that feels like, you can plan your activity levels accordingly.
| % of the Maximum | BPM |
|---|---|
| 40% | 61 |
| 50% | 76 |
| 60% | 92 |
| 70% | 107 |
| 80% | 122 |
| 90% | 137 |
| 100% | 153 |
The Borg Scale
This measures your perceived rate of exertion. (How hard do you feel you are working?)
Most often you will see the scale from 1-20 but I prefer to simplify it.
If a walk around the block feels like you have to put effort into it, and you feel like you are working, that's a level 6. If your heart rate is 80% of your Target Heart Rate, you can see whether you should ease up a bit, or go harder.
By using the THR and the Borg Scale together, you will learn to equate the way you feel while exercising with a certain heart rate. This will help you know whether you are working at an appropriate level of exertion.
Download
The Warm Up
This is to get your blood flowing and to warmup some muscle a bit. What you warm up depends on the focus of your workout. This will save you from injuries.
The Work-Out
Never work out just for the sake of working out.
You need to have a clear purpose. Is it oriented to aerobics, building strength, flexibility, agility, balance?
As we age we have less energy to spend during the day and we need to get the best return on our energy investment.
The Cool Down...
is to gradually slow your heart. Don't just stop abruptly. Stretch the muscles and feel them relax. This takes some time to learn what works best for you.
When you are cooling down you should concentrate on feeling your muscles. Think about each muscle group you worked on and how they feel. What might you do different next time?
It's a good time to look at a muscle chart and learn something about your body.
