Some basic facts about fitness:

Regular exercise and physical activity promotes strong muscles and bones. It improves respiratory, cardiovascular health, and overall health.

Staying active can also help you maintain a healthy weight, reduce your risk for type 2 diabetes, heart disease, and reduce your risk for some cancers.

Body Mass Index (BMI) is a person's weight in kilograms divided by the square of height in meters.

BMI=WEIGHT(KG) ÷ HEIGHT(M)Sq

BMI:                     Weight Status:

Below 18.5   =    Underweight

18.5—24.9    =    Normal   

25.0—29.9    =    Overweight

Ideal body weight (men) = 50 kg + 1.9 kg for every inch above 5 feet.

Ideal body weight (women) = 49 kg + 1.7 kg for every inch above 5 feet.

Your pulse rate, also known as your heart rate, is the number of times your heart beats per minute. A normal resting heart rate should be between 60 to 100 beats per minute, but it can vary from minute to minute.

1. RHR (RESTING HEART RATE):

RHR is the number of times your heart beats per minute

while you're at rest. A normal resting heart rate range is between 60 and 100 bpm.

2. MHR (MAXIMUM HEART RATE):

Maximum heart rate, or MHR, is a dynamic process that

measures the cumulative number of ventricular contractions or beats per minute in which blood reciprocally flows to and from the heart.

MHR(bpm)=220-AGE OF A PERSON

3. THR (TARGET HEART RATE):

It is a range of numbers that reflect how fast your heart should be beating when you exercise.

THR=Between 50% and 85% 0f your MHR

4. HRR (HEART RATE RESERVE):

Heart Rate Reserve is a how much your Heart Rate can speed up with exercise.

HRR=MHR-RHR

Metabolism is the process by which your body converts what you eat and drink into energy and building or repairing your body. 

Three types of metabolism:

1.endomorph

2.Ectomorph

3.mesomorph

BASAL METABOLIC RATE

Basal metabolic rate (BMR) is often used interchangeably with resting metabolic rate (RMR). While BMR is a minimum number of calories required for basic functions at rest, RMR — also called resting energy expenditure (REE) — is the number of calories that your body burns while it Is

at rest.

Most men have a BMR of about 1,600 to 1,800 kCals a day. Most women have a BMR of 1,550 kCals a day.