We live in a society that is completely obsessed with numbers such as; finances, sports, weather, etc. Part of the reason why we, as a society, are so focused on numbers is because of their direct tie to results. Unfortunately, in many cases, people focus too much on certain numbers when it comes to their health and fitness. Below, I have created a list of common numbers related to a healthy lifestyle that I can discuss in further detail so that you can not only learn a thing or two, but also realize that some numbers really aren't all that important to stress over!
This is definitely an important number. People with high blood pressure carry higher risks for certain diseases such as heart disease and stroke. The Heart and Stroke Foundation of Canada lists the following guidelines for your systolic and diastolic numbers:
Systolic - 120-129
Diastolic - 80-84
Systolic - 130-139
Diastolic - 85-89
High Blood Pressure:
Systolic - 140 and over
Diastolic - 90 and over
The good thing about high blood pressure is that it is (for the most part) entirely possible to lower your numbers with a healthy diet and regular exercise.
One of the biggest misconceptions out there today is the "fat burning zone". It baffles me to know that even to this day, there are still posters and signs plastered in gyms across the world that indicate heart rate zones that target fat burning.
Here is what is really happening. During your every day life and low-level activity, your body is meeting its energy requirements with (mostly) aerobic energy systems by burning adipose (fat). As your heart rate climbs during an intense exercise session, you begin to transition into burning more sugars (muscle glycogen) but still maintain burning adipose. By aiming to keep your heart rate in a specific 'zone' is just short-changing yourself and your workout will be less efficient than if you were to push yourself. So in short, disregard 'heart rate zone' posters and push yourself to work hard!
The heart rate number you should pay attention to is your resting heart rate. You can take this first thing in the morning before you get out of bed. The fitter you become, the lower your resting heart rate will fall, which is good for you in the long run as it means your heart doesn't have to work as hard over a lifetime.
A "normal" resting heart rate should ideally be between 60-80 beats per minute, although you should discuss with your doctor what is right for you as heart rates will vary between people based on age, genetics, and other health conditions. I have heard that during his peak, Lance Armstrong's resting heart rate was between 32 and 34 beats per minute!!!
Another number that really does not carry a whole lot of meaning. Actually, let me rephrase that. If you are overweight, chances are, you know it. We should all know by now what a respectable weight range is based on your height. Having said that, you should really try and avoid weighing yourself every day as your body will usually fluctuate between a few pounds based on what you ate during the day, your hydration level, etc.
Also, if you are just starting a new exercise program, and your muscles are even a little bit sore, your weight may actually go up a bit as water retention in your muscles is part of the repair and remodeling process.
Ideally, you should aim to get your weight into a fairly respectable range, keeping in mind that muscle weighs more than fat (relative to size), and then stay in that ballpark. Do not stress over a few pounds difference here and there from day to day or week to week!
Body Mass Index (BMI)
This can be a reliable scale for the average person to slap them in the back of the head and get their butts moving, but it is not reliable for all. This is a simple equation basing your 'ideal' number on an equation using your weight and height.
As soon as the BMI scale attempts to try and class athletes or bodybuilders - that are even slightly muscular - into a category, is where you run into problems. Remember that muscle weighs more than fat, so as you start to get fit and healthy and pack