The following measurements should be included each week. You may have to buy a clothe measuring tape for taking your measurements:
Weight: Be sure to weigh yourself on the same scales each week and remove your
shoes and socks.
Waist: Measure at the narrowest point between the hips and the
chest. Keep the tape parallel to the floor, and keep it firm
when taking the measurement.
Hips: Measure across the point where your buttocks sticks out the
most. Keep the tape parallel to the floor, and keep it firm when
taking the measurement.
RHR: Your Resting Heart Rate is how many beats per minute your heart pumps at
rest. The best time to take this is when you first wake up in the morning.
WHR: Your Working Heart Rate is the average amount of times your heart beats per
minute when you exercise. In order to compare your results to previous tests,
it’s important to travel the same distance and at approximately the same speed.
If you do find that your WHR has increased check to see if your distance is
greater or your time is faster. Members with access to a treadmill should warm
up, then walk at a speed between 5km/hr and 6km/hr for a duration of
10 minutes.
RecHR: Your Recovery Heart Rate measures how fast your heart can recover after
exercise. For this test we want to know your heart rate 3 minutes after
finishing your WHR test.
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