Your "health numbers"
Here are a few numbers that everyone should know. Regular exercise along with healthy diet both positively affect many of the numbers you see on this page. A lot of your "health numbers" are strongly influenced by genetics, so knowing your family health history can be helpful in understanding your numbers. This information is not meant to be used for medical diagnosis, but as general guidelines. Knowing your numbers before you start a fitness program can help you and your doctor determine if you may have any restrictions. You can also use your numbers to monitor your progress during you fitness program.
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Your total blood cholesterol level
Your total blood cholesterol will fall into one of these categories:
Desirable — Less than 200 mg/dL
Borderline high risk — 200–239 mg/dL
High risk — 240 mg/dL and over
| LDL Cholesterol Levels | | Less than 100 mg/dL | Optimal | | 100 to 129 mg/dL | Near Optimal/ Above Optimal | | 130 to 159 mg/dL | Borderline High | | 160 to 189 mg/dL | High | | 190 mg/dL and above | Very High | Your HDL cholesterol level
MEN HDL levels range from 40 to 50 mg/dL. WOMEN HDL levels range from 50 to 60 mg/dL.
Blood Pressure The top number (systolic pressure) is the pressure that's put on the artery walls when the heart beats. The bottom number (diastolic pressure) represents the pressure on the arteries between heartbeats. High blood pressure can cause nicks in your arteries, leading to inflammation and dangerous blood clots that cause heart attacks and strokes.
What's normal:
115/75 mm Hg is ideal
120/80 mm Hg is normal
140/90 mm Hg or above is high
Blood Sugar
This is a measure of how much sugar (glucose) is in your blood. High blood sugar can signal diabetes. What's normal: Below 100 mg/dL are healthy Between 100 mg/dL - 126 mg/dL is considered pre-diabetes Levels of 126 mg/dL or higher results are typically diagnosed as diabetes
NOT ALL EXERCISE AND NUTRITIONAL PROGRAMS ARE SUITABLE FOR EVERYONE. TO REDUCE THE RISK OF INJURY, CONSULT YOUR DOCTOR BEFORE BEGINNING ANY NEW EXERCISE OR NUTRITION PROGRAM. THE INFORMATION ON THIS WEBSITE IN IN NO WAY INTENDED AS A SUBSTITUE FOR MEDICAL COUNSELING.
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Body Mass Index (BMI)
This figure, based on a calculation of height and weight, determines whether or not a person is overweight or obese.
What's normal: A BMI of : 18.5 to 24.9 indicates a healthy weight 25 to 29.9 is overweight 30 or higher is considered obese.
Waist Circumference
It's the number of inches around your unclothed abdomen, just above your hip bone. Larger waistlines have been linked to higher risk of diseases because of the fat's proximity to your organs. We will measure this and also calculate your waist to hip ratio during your fitness assessment.
What's normal: You want a measurement of 35 inches or below; any higher puts you at greater risk for myriad diseases, including heart disease. What's normal for Waist to Hip Ratio (WHR): | WHR: | High Risk | | Women | >0.85 | | Men | >1 |
% Body Fat We will measure this during your fitness assessment. Can be done by handheld, scale, skin fold caliper, hydrostatic weighting, etc. What's normal | Essential | | Athletic | | Fitness | | Acceptable | High Risk | | Women | 10-13% | | 14-20% | | 21-24% | | 25-31% | | >35% | | Men | 2-5% | | 6-13% | | 14-17% | | 18-24% | | >25% |
Target Heart Rate This is a simple calculation that can give you an idea of where your heart rate should be during exercise. This will ensure that you are working hard enough, or possibly if you are working too hard. | Target Heart Rate: | | | | | | | 220 - (your age ) = (predicted max HR) x 55% = Low End Target HR | | | | 220 - (your age ) = (predicted max HR) x 85% = High End Target HR | | |
Calorie Intake Calorie intake will vary on an individual basis, during your fitness assessment we can calculate your reccommended range based on activity level and goals.
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