Fitness Tracker Complete V 2 PDF

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Summary

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Description

Fitness Report

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Current Date

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Calculated Values Workout Summary

Personal Data Name Activity Level Age (years) Weight (lb.) Height (in.) Waist (in.) Neck (in.)

Daniel Pridhman Light 45 173.556187766714 70 37 15.5

Fitness Assessment BMI

=703*C11/C12^2

Resting BMR (cal./day) Active BMR (cal./day)

=6.23*C11+12.7*C12-6.76*C10+66 =BUSCARV(C9,O8:P12,2,FALSO)*C21

Basal Metabolic Rate Activity Factors

Start Date End Date Workouts Scheduled Workouts Attended Workouts Missed

42583 =F44 =CONTAR(F22:F44) =CONTARA(G22:G44) =G9-G10

Exercise Statistics SUM AVERAGE MEDIAN MINIMUM MAXIMUM

Jogging (min.) =SUMA(H22:H4 4) =PROMEDIO(H22:H44) =MEDIANA(H22:H44) =MIN(H22:H44 ) =MAX(H22:H44 )

Activity Level Sedentary Light Moderate High Extreme Calisthenics (min.) =SUMA(I22:I44) =PROMEDIO(I22:I44) =MEDIANA(I22:I44) =MIN(I22:I44) =MAX(I22:I44)

Strength (min.) =SUMA(J22:J44) =PROMEDIO(J22:J44) =MEDIANA(J22:J44) =MIN(J22:J44) =MAX(J22:J44)

Total Minutes =SUMA(K2 2:K44) =PROMEDIO(K22:K44) =MEDIANA(K22:K44) =MIN(K22:K44) =MAX(K22:K44)

Calories Burned =SUMA(L22:L44) =PROMEDIO(L22:L44) =MEDIANA(L22:L44) =MIN(L22:L44) =MAX(L22:L44)

Metabolic Equivalents for Exercise Routines Exercise Workout Routine1 Workout Routine 2 Workout Routine3 Workout Routine 4 Workout Routine5

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Notes Body Mass Index (BMI) est imates human body fat based on the individual's weight and height. A BMI from 18.5 to 24.9 is considered normal. Basal Metabolic Rate (BMR) is the daily amount of energy (in calories) expended at a specified activity level. At Rest BMR assumes no activity whatsoever, while Active BMR assumes the following levels of activity: Sedentary, Light, Moderate, High, or Extreme. Metabolic Equivalents (METS) are multiples of the resting metabolic rate due to exercise, where 1 MET = 3.5 cal/kg of body weight.

Day =G7 =DIA.LAB(F22,1) =DIA.LAB(F23,1) =DIA LAB(F24 1) =DIA.LAB(F25,1) =DIA.LAB(F26,1) =DIA.LAB(F27,1) =DIA.LAB(F28,1) =DIA.LAB(F29,1) =DIA.LAB(F30,1) =DIA.LAB(F31,1) =DIA.LAB(F32,1) =DIA.LAB(F33,1) =DIA.LAB(F34,1) =DIA.LAB(F35,1) =DIA.LAB(F36,1) =DIA.LAB(F37,1) =DIA.LAB(F38,1) =DIA.LAB(F39,1) =DIA.LAB(F40,1) =DIA.LAB(F41,1) =DIA.LAB(F42,1) =DIA.LAB(F43,1)

Attended (x) x x x

Jogging (min.)

Calisthenics (min.)

Strength (min.)

10 10 12

10 8 18

15 12 15

x x

12 15

15 10

18 15

x x x x x

15 15 20 20 22

15 13 15 15 8

20 22 25 20 30

x x

12 15

18 20

25 20

x

20

17

23

x x x x

22 20 20 18

18 15 15 15

15 25 25 22

Attended workouts are marked with an "x"

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Total Minutes =SI(G22="x",SUMA(H22:J22),"") =SI(G23="x",SUMA(H2 3:J23),"") =SI(G24="x",SUMA(H 24:J24),"") =SI(G25="x" SUMA(H25:J25 ) "") =SI(G26="x",SUMA(H 26:J26),"") =SI(G27="x",SUMA(H 27:J27),"") =SI(G28="x",SUMA(H2 8:J28),"") =SI(G29="x",SUMA(H 29:J29),"") =SI(G30="x",SUMA(H 30:J30),"") =SI(G31="x",SUMA(H 31:J31),"") =SI(G32="x",SUMA(H 32:J32),"") =SI(G33="x",SUMA(H3 3:J33),"") =SI(G34="x",SUMA(H3 4:J34),"") =SI(G35="x",SUMA(H 35:J35),"") =SI(G36="x",SUMA(H 36:J36),"") =SI(G37="x",SUMA(H3 7:J37),"") =SI(G38="x",SUMA(H 38:J38),"") =SI(G39="x",SUMA(H3 9:J39),"") =SI(G40="x",SUMA(H4 0:J40),"") =SI(G41="x",SUMA(H 41:J41),"") =SI(G42="x",SUMA(H 42:J42),"") =SI(G43="x",SUMA(H 43:J43),"") =SI(G44="x",SUMA(H 44:J44),"")

Calories Burned Calories Subtotal =SI(G22="x",$P$20*$C$11*K2 2/125.714 =SUMA($L$22:L22) =SI(G23="x",$P$20*$C$11*K2 3/125.714 =SUMA($L$22:L23) =SI(G24="x",$P$20*$C$11*K2 4/125.714 =SUMA($L$22:L24) =SI(G25="x",$P$20*$C$11*K2 5/125.714 =SUMA($L$22:L25) =SI(G26="x",$P$20*$C$11*K2 6/125.714 =SUMA($L$22:L26) =SI(G27="x",$P$20*$C$11*K2 7/125.714 =SUMA($L$22:L27) =SI(G28="x",$P$20*$C$11*K2 8/125.714 =SUMA($L$22:L28) =SI(G29="x",$P$20*$C$11*K2 9/125.714 =SUMA($L$22:L29) =SI(G30="x",$P$20*$C$11*K3 0/125.714 =SUMA($L$22:L30) =SI(G31="x",$P$20*$C$11*K3 1/125.714 =SUMA($L$22:L31) =SI(G32="x",$P$20*$C$11*K3 2/125.714 =SUMA($L$22:L32) =SI(G33="x",$P$20*$C$11*K3 3/125.714 =SUMA($L$22:L33) =SI(G34="x",$P$20*$C$11*K3 4/125.714 =SUMA($L$22:L34) =SI(G35="x",$P$20*$C$11*K3 5/125.714 =SUMA($L$22:L35) =SI(G36="x",$P$20*$C$11*K3 6/125.714 =SUMA($L$22:L36) =SI(G37="x",$P$20*$C$11*K3 7/125.714 =SUMA($L$22:L37) =SI(G38="x",$P$20*$C$11*K3 8/125.714 =SUMA($L$22:L38) =SI(G39="x",$P$20*$C$11*K3 9/125.714 =SUMA($L$22:L39) =SI(G40="x",$P$20*$C$11*K4 0/125.714 =SUMA($L$22:L40) =SI(G41="x",$P$20*$C$11*K4 1/125.714 =SUMA($L$22:L41) =SI(G42="x",$P$20*$C$11*K4 2/125.714 =SUMA($L$22:L42) =SI(G43="x",$P$20*$C$11*K4 3/125.714 =SUMA($L$22:L43) =SI(G44="x",$P$20*$C$11*K4 4/125.714 =SUMA($L$22:L44)

BMR Factor 1.2 1.37 5 1.55 1.725 1.9

METS 2 3.5 5 6 7

Workout Routine 6 Workout Routine 7 Workout Routine 8 Workout Routine 9 Workout Routine 10

8.5 10 12 14 16

Body Mass Index Fitness Levels BMI 0 18 .5 25 30

Fitness Level Underweight Normal Overweight Obese...