Heart Rate Chart
Heart rate zones are ranges of heartbeats per minute that correspond to different exercise intensities. Knowing your zone helps you train more effectively, as it ensures you're working out at a level that matches your fitness goals, whether it's burning fat, improving endurance, or increasing speed & power. Please see my easy to read chart that tells you which zone you’re in, describes how each zone feels, and lists the primary fuel source for each zone.
Blood Pressure Chart
Blood pressure measures the force of blood against the arterial walls and is recorded in millimeters of mercury (mm Hg). When measuring blood pressure, you receive two readings: systolic and diastolic.
Systolic is the top number and represents the pressure when the heart is contracting.
Diastolic is the bottom number and indicates the pressure when the heart is in the relaxation phase.
Please refer to my chart for various categories and methods to lower blood pressure.
Cholesterol Chart
Cholesterol is a waxy substance present in every cell in the body and is essential for building and maintaining healthy cells and hormones. There are two main types:
Low-Density Lipoprotein (LDL): Known as "bad" cholesterol, high levels can lead to plaque buildup in the arteries, increasing the risk of heart disease.
High-Density Lipoprotein (HDL): Known as "good" cholesterol, HDL helps remove LDL from the bloodstream, reducing heart disease risk.
My cholesterol chart indicates your category and offers steps to achieve optimal levels.
Canada Food Guide
The Canada Food Guide is a government-recommended resource that provides guidelines on healthy eating and food choices. It emphasizes the importance of balanced nutrition, portion sizes, and making healthier food choices.
For more detailed information and resources, you can visit the official website of Health Canada: Canada Food Guide.
Office Ergonomics
Office ergonomics focuses on designing your workstation to fit your body and work style, aiming to reduce strain and prevent injury. An ergonomically friendly workstation helps enhance comfort, boost productivity, and prevent issues like back pain and repetitive strain injuries. For detailed guidelines on setting up a comfortable and efficient workspace, check out the document below developed by WorkSafe BC.
Calorie Calculator
I’ve found that this calorie calculator from calculator.net works perfectly for me. I’ve used it for both weight loss and weight gain, and it has consistently provided the results I was aiming for. What I like about it is that it gives you calorie recommendations for both mild (slow) and extreme (fast) weight changes; however, I recommend avoiding extreme approaches. Losing weight too quickly can result in excessive muscle loss, while gaining weight too rapidly can lead to more fat gain vs. muscle if you gain weight.
More resources to come :) -Brandon