Disclaimer – These are the recommended current guidelines for a healthy body. We cannot advise nor recommend medical advice. If you are concerned, please contact your GP.
| Factor/Causes | Optimal Ranges | Additional Notes |
| Blood Pressure | Ideally, we should all have a blood pressure below 120 over 80 (120/80). | Purchase a blood pressure reader from chemist. (Average £30) |
| Cholesterol | Less than 5.0 mmol/L | Bloods need to be taken |
| BMI | Underweight: BMI is less than 18.5
Normal weight: BMI is 18.5 to 24.9 Overweight: BMI is 25 to 29.9 Obese: BMI is 30 or more
|
Body types vary, weight training experience can sometime effect BMI ranges. |
| Hydration | Aim for a minimum of 2 litres water a day. | Urine should be clear to hay colour |
| Activity Heart Rate | In sessions aiming for heart rate of 120-140 beats a minute | Purchase heart rate monitor to wear on wrist. |
| Resting Heart Rate | 50 – 80 beats per minutes | Must be taken first thing in the morning of after a time being sat down |
| Sleep | 6-8 hours per night minimum | Aim to get to sleep within the first 30minutes of getting in bed |
| Steps | Aim for 10 thousand steps a day | Park further away, take stairs, walking meetings, walk on lunch break |
| Blood Sugar | Fasting 4mmol/L – 5.4mmol/L
Post Meal (90 min window) Under 7.8mmol/L |
Need to purchase blood sugar reader. |
| Strength Marker | Squat your body weight for 4-6 reps
Chest Press 1/3 body weight 4-6 reps Wide Row body weight for 4-6 reps
|
Use strength log regularly |