Fast Exercise calculator

What are we measuring?

Resting Heart Rate  (HR_rest)

Your resting heart rate is a powerful predictor of future health.  A lower rate is generally better, so with regular exercise you should see your resting heart rate fall.

To find it simply turn your hand so the palm is facing you. Use your index and middle finger from your other hand to measure it at the wrist, just below the thumb.  Do this when you are sitting down and relaxed.  Count your pulse for 10 seconds and then multiply the result by 6 to get your heart rate per minute.

Maximum Heart Rate (HR_max)

Many of the Fast Exercises require you to push yourself to 80% or 90% of your maximum heart rate. Do not try this test if you have any doubts about your health. If you are already reasonably fit, a direct way of measuring this is to run or cycle as fast as you can against resistance for about 3 minutes, rest for a couple of minutes, then try pushing yourself as hard as possible for another couple of minutes.  Your heart rate will probably peak during the second burst – this is your HRmax.  A heart rate monitor would help you do this accurately.

Alternatively, if you are not already doing strenuous exercise regularly or just want a quick number, you can calculate an estimate which will give you the average expected for your age, rather than your actual fitness level. Most calculations use a very simple formula: HR_max = (220 – age) for men and (226 – age) for women, but a more reliable estimate is: HR_max = 205.8 – (0.685 x age). We use the latter in our calculator.

VO2_max  (Maximal Oxygen Uptake / Peak Aerobic Capacity)

This is a measure of aerobic fitness, one of the most important predictors of future health. The most reliable way to find your VO2max is to have it done in a lab or gym.  But you can use an estimate.

The simplest is the Uth-Sorenen-Overgaard-Pedersen estimation (VO2_max = 15.3 x HR_max/HR_rest)

The Rockport One Mile walk test is another way to estimate it. Time yourself walking a mile as briskly as you can and measure your heart rate at the end.

Click to see VO₂ max table for men
Click to see VO₂ max table for women

BMI  (Body Mass Index)

BMI is based on your height and weight. It has several limitations – it’s not accurate for pregnant women, people under 5 feet tall, the elderly, people with very muscular builds and athletes. It also does not account for age and the standard recommendations do not apply to children or teens.

Waist / Height Ratio

The waist to height ratio was found to be a better predictor than BMI of risk of developing heart disease.

This is because the worst sort of fat is visceral fat, which collects inside the abdomen.  This fat coats and infiltrates your internal organs such as your liver and your pancreas.  The Fast Exercise and Fast Diet programs are particularly effective at reducing this dangerous visceral fat.

Measure your waist by putting the tape measure around your middle at the belly button.  Your waist should be less than half your height.

BMR  (Basal Metabolic Rate)

This is the amount of calories you expend sitting for 24 hrs doing nothing, at rest. We use the Mifflin-St. Jeor equations to estimate it.  Your BMR is relative to weight, height and age. Men are regarded as needing more calories than women. Exercise, environmental temperature, stress, fear and illnesses will increase your BMR.

In a typical day BMR accounts for about 70% of a human’s total energy expenditure, physical activity about 20% and another 10% from thermogenesis and digestion of food.

‘Track Your Data’ coming soon…

Make a note of some or all of the following before you start your program so you can track your progress:

• Weight
• Waist circumference
• Body fat (%)
• BP
• Fasting blood sugar
• Cholesterol (blood lipids)
• VO₂max