A Math Lesson

Fifth:  Define how many calories you need.  Men, weight times 11 just for basal metabolic function: women, weight times 10.  Activity level dictates the rest.  If you are on your feet and moving around for more than 2 hours a day, add 250-300 calories.  If you are active (running or biking or swimming or raising your heart rate above 150 for 30 minutes more than 4 times a week) add 350-500 calories.  If you are sedentary (sit at a desk, walk only from the house to the car, do most of your activities sitting down) add 100-200 calories.  Your weight is the tool you use to find out how many calories your body needs. (.)

Sixth:  Find out your body mass index (BMI).  This equation seems a bit complicated, but I assure you it's not.  Take your weight in pounds and divide it by your height-in-inches-squared.  I am 65 inches tall; 65 x 65 = 4225.  I weight 137 pounds, so 137/4225 = .033.  The last step is to multiply the quotient by 703.  That means my body mass index is 22.7.  Knowing your body mass index will educate you on how many pounds you need to gain or loose, thus how many more/less calories you need to consume/spend.  If you want to build a house you use hammers, nails, saws, levels and other appropriate tools to construct an efficient home.  If you want to tune up your body, use corresponding tools; weight, height, BMI and activity level.

Seventh: Know your heart-rate.  Resting heart rate is how many times your heart beats per minute while at rest.  So, while you are watching The Chew, count how many times your heart beats per minute just by feeling the pulse in your wrist and watching the clock.  It should be between 60 and 80 bpm.  If it isn't within that range, it may be a clue that your heart isn't working as efficiently as it should be.

Target heart rates are a bit different.  If you quickly calculate 220 minus your age you arrive at about your maximum heart rate.  This number is important when performing physical activity and exercise.  If exercise is a new addition to your daily life, you should aim at about 50% of your maximum heart rate (a seasoned athlete can run at about 85%).  Knowing your resting heart rate and your max heart rate will help you understand how physical you should get when maintaining your body.  Remember, your heart is a muscle and it will strengthen and improve over time if used correctly.

Eight:  Grab some real, whole, naturally occurring foods, a tall glass of water, a napkin, a pencil and a calendar and make a plan.  Personally, I have a plan that includes running at least three times a week.  I also have to practice my guitar or my callouses thin and my fingers hurt, so that is on my calendar.  I make a grocery list and shop once a week.  The kids and I even have chore charts so we maintain our home, thus maintain my sanity.  I am worth putting on the calendar and so are you!  Figure out who you are, what you need to tweak, and, after all the math, remember to wash your hands.

Anna~