Tools – Fit Health Regimen

Squat to Deadlift Ratio Calculator

Manish Kumar — Tue, 12 Aug 2025 05:04:49 +0000

Squat to Deadlift Ratio Calculator

Analyze your squat to deadlift strength ratio to identify muscle imbalances and optimize training. Ideal ratios help guide balanced powerlifting development.

Squat to Deadlift Ratio

The squat to deadlift ratio reveals strength imbalances and training priorities. Optimal ratios typically range from 0.75-0.85 (squat/deadlift), indicating balanced posterior chain and quad development.

🏋️ Movement Patterns

Squats emphasize quad dominance with vertical torso positioning, while deadlifts prioritize posterior chain with hip hinge mechanics. Research shows these patterns create distinct strength profiles.

📊 Ideal Ratios

Elite powerlifters typically maintain 0.75-0.85 squat/deadlift ratios. Ratios below 0.70 suggest weak quads, while above 0.90 may indicate posterior chain weakness. Studies validate these benchmarks.

⚖️ Ratio Analysis Table

Ratio Range	Assessment	Primary Focus	Training Priority
< 0.70	Quad Weakness	Strengthen Quads	More squat volume
0.70 – 0.75	Slightly Quad Weak	Balanced Training	Moderate squat focus
0.75 – 0.85	Optimal Balance	Maintain Ratio	Balanced development
0.85 – 0.90	Slightly PC Weak	Posterior Chain	More deadlift work
> 0.90	PC Weakness	Hip Hinge Strength	Heavy deadlift focus

💡 Training Recommendations

🎯

Ratio Assessment

Use your ratio to identify weak points and prioritize training focus for balanced strength development.

⚖️

Balanced Programming

Adjust training volume based on ratio – more squat work for low ratios, more deadlift work for high ratios.

📈

Progress Tracking

Monitor ratio changes over time to ensure balanced strength gains and injury prevention.

🔗

Related Tools

Check our Wilks Calculator for powerlifting comparisons.

🔬 Scientific Considerations

According to biomechanical research, ratio interpretation depends on several factors:

Training History: Specialization in one lift affects ratio development patterns.
Body Type: Limb length ratios influence mechanical advantages in each lift.
Technique Style: High-bar vs low-bar squats, conventional vs sumo deadlifts affect ratios.
Muscle Fiber Type: Fast-twitch dominance may favor different movement patterns.
Mobility Factors: Ankle and hip flexibility impact squat depth and deadlift mechanics.

YMCA Cycle Test Calculator

Manish Kumar — Sat, 09 Aug 2025 04:58:49 +0000

🚴‍♂️ YMCA Cycle Test Calculator

Calculate your cardiovascular fitness level using the standardized YMCA Cycle Ergometer Test protocol

🎂 Age

Age in years (18-80 years old)

⚖️ Weight Units

⚖️ Weight

Your current body weight

👤 Gender

Required for accurate VO2 max calculation

⚡ Work Rate Units

Choose your preferred work rate measurement unit

⚡ Work Rate – Stage 1

First stage work rate (typically 150W or 900 kg·m/min)

💓 Heart Rate – Stage 1

Heart rate in beats per minute after 3 minutes at first work rate (110-150 bpm)

⚡ Work Rate – Stage 2

Second stage work rate (typically 200-300W or 1200-1800 kg·m/min based on HR1)

💓 Heart Rate – Stage 2

Heart rate after 3 minutes at second work rate (110-150 bpm)

YMCA Cycle Test: Complete Cardiovascular Fitness Guide

The YMCA Cycle Ergometer Test is a standardized submaximal exercise test that predicts VO2 max using heart rate response to cycling workloads. This scientifically validated protocol provides accurate cardiovascular fitness assessment without requiring maximal exertion. Work rates can be measured in Watts or kg·m/min (1 Watt = 6 kg·m/min).

🚴‍♂️ Test Protocol

The YMCA protocol uses two submaximal workloads (typically 150W/900 kg·m/min and 200-300W/1200-1800 kg·m/min) to establish a heart rate-workload relationship. Research validates this method’s accuracy for predicting maximal oxygen uptake using either measurement unit.

⚡ Work Rate Units

Cycle ergometer work rates are measured in Watts (modern standard) or kg·m/min (traditional). Conversion: 1 Watt = 6 kg·m/min. Our calculator supports both units with automatic internal conversion for accurate VO2 max calculations using the ACSM metabolic equation.

📊 VO2 Max Prediction

Using linear extrapolation to age-predicted maximum heart rate, the test estimates VO2 max with 85-90% accuracy. Studies demonstrate strong correlation between predicted and actual values.

🏆 VO2 Max Standards by Age and Gender

Age Group	Gender	Poor	Fair	Average	Good	Excellent
20-29	Male	<25	25-33	34-42	43-52	>52
20-29	Female	<23	23-28	29-34	35-44	>44
30-39	Male	<23	23-30	31-39	40-48	>48
30-39	Female	<20	20-25	26-31	32-40	>40
40-49	Male	<20	20-27	28-35	36-44	>44
40-49	Female	<17	17-22	23-28	29-36	>36
50-59	Male	<18	18-24	25-32	33-40	>40
50-59	Female	<15	15-20	21-25	26-32	>32
60+	Male	<16	16-22	23-28	29-36	>36
60+	Female	<13	13-17	18-23	24-30	>30

⚡ Work Rate Conversion Table

Watts	kg·m/min	Typical Use	Heart Rate Target
150W	900 kg·m/min	Stage 1 (Standard)	110-130 bpm
200W	1200 kg·m/min	Stage 2 (High HR1)	130-150 bpm
250W	1500 kg·m/min	Stage 2 (Moderate HR1)	125-145 bpm
300W	1800 kg·m/min	Stage 2 (Low HR1)	120-140 bpm

Conversion Formula: 1 Watt = 6 kg·m/min | 1 kg·m/min = 0.167 Watts
Note: Some sources use 6.12 kg·m/min per Watt for precise calculations

🧮 Test Protocol & Formula

YMCA Cycle Test Steps

1. Stage 1 (3 minutes):

• Cycle at 150W (900 kg·m/min)

• Maintain 50 RPM

• Record heart rate in final minute

2. Stage 2 (3 minutes):

• Adjust workload based on HR1:

• HR1 <120 bpm → 300W (1800 kg·m/min)

• HR1 120-130 bpm → 250W (1500 kg·m/min)

• HR1 >130 bpm → 200W (1200 kg·m/min)

3. VO2 Max Calculation (ACSM Method):

HRmax = 220 - Age VO₂ (ml/kg/min) = [(Work Rate kg·m/min ÷ Weight kg) × 1.8] + 7 Note: If using Watts, convert to kg·m/min first (Watts × 6) Slope = (VO₂_SM2 - VO₂_SM1) ÷ (HR2 - HR1) VO₂max = VO₂_SM2 + [Slope × (HRmax - HR2)]

Example: 40-year-old, 180 lbs (81.65 kg), Stage 1: 150W (900 kg·m/min) @ 120 bpm, Stage 2: 200W (1200 kg·m/min) @ 135 bpm
HRmax = 180 bpm, VO₂_SM1 = 16.92 ml/kg/min, VO₂_SM2 = 20.23 ml/kg/min
Predicted VO₂max = 30.2 ml/kg/min (using ACSM metabolic formula)

ACSM Protocol Requirements:

• Heart rates must be between 110-150 bpm (or ≤85% HRmax)

• Steady-state achieved for each workload (3+ minutes)

• Linear relationship assumed between HR and VO₂

Method: ACSM metabolic equation with linear extrapolation to HRmax

💡 Test Administration Tips

⚙️

Equipment Setup

Use calibrated cycle ergometer with accurate wattage display. Monark cycle ergometer (6 m/rev) at 50 rpm is standard. Tunturi ergometers provide 3 m/rev. Ensure proper seat height and handlebar position for comfort.

💓

Heart Rate Monitoring

Use chest strap or reliable wrist monitor. Record HR during final 30 seconds of each stage for accuracy.

🎯

Target Heart Rate

Aim for 65-85% of age-predicted max HR. Stop test if HR exceeds 85% or participant shows distress.

📈

Related Assessments

Combine with Additional Fitness Assessments for comprehensive fitness evaluation.

🔬 Clinical Applications & Limitations

The YMCA Cycle Test is widely used in clinical and fitness settings due to its safety and reliability. Research applications include:

Cardiac Rehabilitation: Safe assessment for patients with cardiovascular conditions requiring submaximal testing.
Fitness Screening: Pre-exercise program evaluation to establish baseline fitness and exercise prescription.
Research Studies: Population fitness assessments and intervention effectiveness measurement.
Occupational Testing: Job-specific fitness requirements for physically demanding occupations.
Athletic Assessment: Baseline fitness evaluation for endurance sport athletes and training monitoring.
Age Considerations: Particularly valuable for older adults where maximal testing may be contraindicated.

Test Limitations:

Accuracy depends on steady-state heart rate achievement (requires 3+ minutes per stage)
Less accurate for highly trained athletes with low submaximal heart rates
Medications affecting heart rate (beta-blockers) may influence results
Environmental factors (temperature, humidity) can affect heart rate response

📊 Results Interpretation

Excellent (Top 20%)

Health Status: Superior cardiovascular fitness

Recommendations: Maintain current activity level, consider competitive endurance sports

Good (60th-80th percentile)

Health Status: Above average fitness level

Recommendations: Continue regular exercise, gradually increase intensity

Average (40th-60th percentile)

Health Status: Typical for age group

Recommendations: Increase exercise frequency and duration progressively

Fair/Poor (Below 40th percentile)

Health Status: Below average, health risks may be elevated

Recommendations: Begin structured exercise program with medical clearance

Related Tools

References

Beekley MD, Brechue WF, deHoyos DV, Garzarella L, Werber-Zion G, Pollock ML. Cross-validation of the YMCA submaximal cycle ergometer test to predict VO2max. Res Q Exerc Sport. 2004 Sep;75(3):337-42. doi: 10.1080/02701367.2004.10609165. PMID: 15487296.
Garatachea, Nuria & Cavalcanti, Euclides & García-López, David & González-Gallego, Javier & de paz, jose antonio. (2007). Estimation of Energy Expenditure in Healthy Adults From the YMCA Submaximal Cycle Ergometer Test. Evaluation & the health professions. 30. 138-49. 10.1177/0163278707300628.

Swimming Time Conversion

Manish Kumar — Thu, 31 Jul 2025 06:16:35 +0000

Swimming Time Converter

Convert swimming times between formats, calculate pace per 100m/100y, split times, stroke rate, and analyze swimming performance metrics. Essential tool for swimmers, coaches, and competitive athletes.

Race Distance Select the race distance for calculations

Total Race Time

Enter your race time (MM:SS.CS format)

Swimming Stroke

Freestyle

Backstroke

Breaststroke

Butterfly

Select the swimming stroke for performance analysis

Stroke Count (Optional) Enter total stroke count for SWOLF calculation

Pool Type Conversion

From:

To:

Convert times between different pool types (25y, 25m, 50m)

World Record 50m

World Record 100m

World Record 200m

Club Level 100m

Recreational 100m

Beginner 100m

Swimming Time Standards

Distance	World Record (Men)	World Record (Women)	Elite Level	National Level	Club Level	Recreational
50m Freestyle	20.91	23.61	22-24	24-27	27-32	32-45
100m Freestyle	46.91	51.71	48-52	52-58	58-70	70-90
200m Freestyle	1:42.00	1:52.85	1:45-1:55	1:55-2:10	2:10-2:30	2:30-3:15
400m Freestyle	3:40.07	3:56.46	3:45-4:05	4:05-4:30	4:30-5:15	5:15-7:00
100m Backstroke	51.85	57.33	53-58	58-65	65-75	75-95
100m Breaststroke	56.88	1:04.13	58-65	65-75	75-85	85-110
100m Butterfly	49.45	55.48	51-57	57-65	65-75	75-95

Pace Calculation Formulas

Pace per 100m:

Pace/100m = (Total Time ÷ Distance) × 100

Example: 100m in 60 seconds = 60÷100×100 = 1:00/100m

Swimming Speed:

Speed (m/s) = Distance (meters) ÷ Time (seconds)

Example: 100m in 60s = 100÷60 = 1.67 m/s

SWOLF Score:

SWOLF = Time (seconds) + Stroke Count

Example: 25m in 20s with 16 strokes = 20+16 = 36 SWOLF
Lower SWOLF scores indicate better efficiency

Performance Categories

Category	100m Free Time Range	Characteristics	Training Focus
Elite/Professional	46-52 seconds	World/National level	Race pace, technique refinement
Competitive	52-65 seconds	Regional/State level	Speed, endurance, technique
Club Level	65-80 seconds	Local competitions	Endurance, stroke development
Recreational	80-120 seconds	Fitness swimming	Technique, fitness
Beginner	120+ seconds	Learning to swim	Basic technique, breathing

Stroke Rate Guidelines

Stroke	Sprint Rate (SPM)	Distance Rate (SPM)	Optimal Range	Elite Range
Freestyle	90-110	70-85	75-95	85-105
Backstroke	85-105	65-80	70-90	80-100
Breaststroke	55-70	45-60	50-65	60-75
Butterfly	75-95	60-75	65-85	75-90

Pool Type Conversion Formulas

Converting times between different pool lengths requires precise formulas that account for the number of turns and push-offs. The calculator uses official conversion formulas where T is the original time in seconds.

Pool Type Definitions:

SCY (Short Course Yards): 25 yards long – Common in the United States
SCM (Short Course Meters): 25 meters long – Common in Europe and FINA events
LCM (Long Course Meters): 50 meters long – Olympic and World Championship standard

Conversion Formulas by Stroke

Stroke	Distance	SCY to LCM	LCM to SCY	SCY to SCM	SCM to LCM
Freestyle	50	(T × 1.11) + 0.8	(T – 0.8) ÷ 1.11	T × 1.11	T + 0.8
	100	(T × 1.11) + 1.6	(T – 1.6) ÷ 1.11	T × 1.11	T + 1.6
	200	(T × 1.11) + 3.2	(T – 3.2) ÷ 1.11	T × 1.11	T + 3.2
Backstroke	50	(T × 1.11) + 0.6	(T – 0.6) ÷ 1.11	T × 1.11	T + 0.6
	100	(T × 1.11) + 1.2	(T – 1.2) ÷ 1.11	T × 1.11	T + 1.2
	200	(T × 1.11) + 2.4	(T – 2.4) ÷ 1.11	T × 1.11	T + 2.4
Breaststroke	50	(T × 1.11) + 1.0	(T – 1.0) ÷ 1.11	T × 1.11	T + 1.0
	100	(T × 1.11) + 2.0	(T – 2.0) ÷ 1.11	T × 1.11	T + 2.0
	200	(T × 1.11) + 4.0	(T – 4.0) ÷ 1.11	T × 1.11	T + 4.0
Butterfly	50	(T × 1.11) + 0.7	(T – 0.7) ÷ 1.11	T × 1.11	T + 0.7
	100	(T × 1.11) + 1.4	(T – 1.4) ÷ 1.11	T × 1.11	T + 1.4
	200	(T × 1.11) + 2.8	(T – 2.8) ÷ 1.11	T × 1.11	T + 2.8

Special Distance Conversions (Freestyle)

Distance	SCY to LCM	LCM to SCY	Notes
400m/500y	T × 0.8925	T ÷ 0.8925	Middle distance multiplier
800m/1000y	T × 0.8925	T ÷ 0.8925	Distance swimming multiplier
1500m/1650y	T × 1.02	T ÷ 1.02	Long distance multiplier

Time Conversion Between Pools

Converting times between different pool lengths requires understanding that turns affect performance. Generally, short course times are faster due to more turns and push-offs. Use these approximate conversions:

Distance	SCM to LCM	SCY to LCM	SCY to SCM
50m/y	Add 0.5-1.0s	Add 2-3s	Add 1-2s
100m/y	Add 1-2s	Add 4-6s	Add 2-3s
200m/y	Add 2-4s	Add 8-12s	Add 4-6s
400m/y	Add 4-8s	Add 15-25s	Add 8-12s

Swimming Distance Converter

Manish Kumar — Tue, 29 Jul 2025 09:52:18 +0000

Swimming Distance Converter

Convert swimming distances between meters, yards, pool laps, and miles instantly. Essential tool for swimmers, coaches, and aquatic athletes with comprehensive pool length calculations.

Distance Value Enter the distance value you want to convert

From Unit Select the unit of your input distance

Pool Length

25m Pool

50m Pool

25y Pool

33⅓m Pool

Select your pool length for lap calculations

50m Sprint

100m

200m

400m

800m

1500m

Competitive Swimming Distances

Event	Distance (Meters)	Distance (Yards)	50m Pool Laps	25y Pool Laps	Category
50m Freestyle	50	54.68	1.0	2.19	Sprint
100m Freestyle	100	109.36	2.0	4.37	Sprint
200m Freestyle	200	218.72	4.0	8.75	Middle Distance
400m Freestyle	400	437.45	8.0	17.5	Distance
800m Freestyle	800	874.89	16.0	35.0	Distance
1500m Freestyle	1500	1640.42	30.0	65.6	Distance
100m Backstroke	100	109.36	2.0	4.37	Sprint
200m Backstroke	200	218.72	4.0	8.75	Middle Distance
100m Breaststroke	100	109.36	2.0	4.37	Sprint
200m Breaststroke	200	218.72	4.0	8.75	Middle Distance
100m Butterfly	100	109.36	2.0	4.37	Sprint
200m Butterfly	200	218.72	4.0	8.75	Middle Distance
200m Individual Medley	200	218.72	4.0	8.75	IM
400m Individual Medley	400	437.45	8.0	17.5	IM

Pool Length Standards

Pool Type	Length	Usage	Laps for 1500m	Laps for 1 Mile
Olympic Pool	50 meters	International Competition	30	32.2
Short Course	25 meters	Training & Competition	60	64.4
US Standard	25 yards	US High School/College	65.6	70.4
33⅓ Meter	33.33 meters	Some Facilities	45	48.3
20 Yard Pool	20 yards	Residential/Small	82	88

Swimming Distance Conversion Formulas

Meters to Yards:

Yards = Meters × 1.09361

Example: 100 meters = 100 × 1.09361 = 109.36 yards

Yards to Meters:

Meters = Yards ÷ 1.09361

Example: 100 yards = 100 ÷ 1.09361 = 91.44 meters

Pool Laps Calculation:

Laps = Total Distance ÷ Pool Length

Example: 1500m in 50m pool = 1500 ÷ 50 = 30 laps
Note: 1 lap = down and back (2 lengths)

Understanding Swimming Distances

Swimming Categories:

Sprint: 50m to 100m – Pure speed and power events
Middle Distance: 200m to 400m – Speed endurance combination
Distance: 800m to 1500m+ – Aerobic endurance focused
Individual Medley (IM): All four strokes in sequence
Open Water: 5K to 25K+ – Marathon swimming events
Pool vs Open Water: Different training and racing strategies

Swimming Training Guidelines

Distance Training Tips:

Beginner Swimmers: Start with 200-400m sets, focus on technique
Sprint Training: Practice 25m and 50m at race pace with rest
Middle Distance: Build aerobic base with 200-400m repeats
Distance Swimming: Gradually increase set distances to 800-1500m
Pool Conversion: Know your pool length for accurate training
Stroke Counting: Count strokes per length for efficiency
Interval Training: Use pool clock for timed sets and rest
Open Water Prep: Practice longer continuous swims

Pool vs Open Water Swimming

Pool swimming offers controlled conditions with precise distance measurement, while open water swimming presents unique challenges including currents, waves, and navigation. Pool training typically uses meters or yards for distance measurement, while open water events often use kilometers or miles. Understanding both measurement systems is essential for swimmers transitioning between pool and open water competitions.

Stroke Rate and Efficiency

Stroke	Avg Strokes/25m (Elite)	Avg Strokes/25y (Elite)	Typical SPL Range	Efficiency Focus
Freestyle	14-18	13-16	12-20	Distance Per Stroke
Backstroke	16-20	15-18	14-22	Rotation & Catch
Breaststroke	8-12	7-11	6-14	Glide & Timing
Butterfly	12-16	11-15	10-18	Rhythm & Power

Masters Swimming Age Group Distances

Age Group	Sprint Events	Distance Events	IM Events	Focus Areas
18-24	50m, 100m	400m, 800m, 1500m	100m IM, 200m IM, 400m IM	Peak Performance
25-34	50m, 100m	400m, 800m, 1500m	100m IM, 200m IM, 400m IM	Technique Refinement
35-44	50m, 100m, 200m	400m, 800m, 1500m	100m IM, 200m IM	Endurance Maintenance
45-54	50m, 100m, 200m	400m, 800m	100m IM, 200m IM	Joint Health
55+	50m, 100m	200m, 400m, 800m	100m IM, 200m IM	Flexibility & Form

Calories Burned During Sitting

Manish Kumar — Sat, 26 Jul 2025 07:59:03 +0000

Sitting Calories Burned Calculator

Calculate how many calories you burn while sitting based on official MET values from the Compendium of Physical Activities.

Your Weight

Enter your current body weight

Activity Type Based on activity intensity from PA compendium

Posture Quality Posture affects energy expenditure slightly

Duration How long you’ve been sitting (5 min to 12 hours)

Environment Temperature affects metabolic rate

Break Frequency Movement breaks increase overall energy expenditure

How Many Calories Does Sitting Burn?

Sitting burns between 60-130 calories per hour, depending on your body weight, posture, and activity level while seated. According to research published in PubMed, energy expenditure during sitting varies significantly based on the specific activity performed, with sitting while typing burning more calories than passive sitting. For a 150-pound person, an 8-hour workday of sitting burns approximately 640-800 calories, which represents your body’s baseline metabolic needs for maintaining vital functions during sedentary periods.

Sitting Activity Levels & Calorie Expenditure

Based on research from the Compendium of Physical Activities and metabolic equivalent (MET) values, here are the different sitting intensity levels:

Passive Sitting, Reading (1.0 METs): Minimal energy expenditure while reading books, newspapers, or magazines in a relaxed position
Sitting, Writing/Desk Work (1.3 METs): Light cognitive work including writing, typing, and general office tasks requiring minimal physical movement
Sitting, Studying/Note-taking (1.5 METs): Active learning activities including studying, reading with comprehension, and taking notes
Sitting on Balance Ball (1.8 METs): Enhanced core engagement and postural muscles activation while maintaining seated position
Sitting, Arts & Crafts (1.8-3.0 METs): Creative activities requiring hand-eye coordination and fine motor skills while seated

RESEARCH FINDING:

According to research published in PubMed, substituting periods of sitting with standing can increase energy expenditure by 7-10%, while incorporating brief walking breaks every hour can boost metabolic rate by up to 25% throughout the day!

Sitting Calorie Burn Chart

Duration	Passive Reading (1.0 MET)	Desk Work/Typing (1.3 MET)	Studying/Note-taking (1.5 MET)	Balance Ball Sitting (1.8 MET)
30 minutes	20-30 calories	25-40 calories	30-45 calories	35-55 calories
1 hour	40-60 calories	50-80 calories	60-90 calories	70-110 calories
2 hours	80-120 calories	100-160 calories	120-180 calories	140-220 calories
8 hours (workday)	320-480 calories	400-640 calories	480-720 calories	560-880 calories

Calories Burned by Body Weight (8-hour sitting period)

Body Weight	Passive Reading	Desk Work/Typing	Studying/Note-taking	Balance Ball Sitting
125 lbs (57 kg)	400 calories	520 calories	600 calories	720 calories
150 lbs (68 kg)	480 calories	625 calories	720 calories	865 calories
175 lbs (79 kg)	560 calories	730 calories	840 calories	1010 calories
200 lbs (91 kg)	640 calories	830 calories	960 calories	1155 calories

Formula for Calculating Sitting Calories Burned

Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)

MET Value: 1.0-1.8 (based on sitting activity intensity)
Weight: Your body weight in kilograms
Duration: Sitting time in minutes
3.5: Standard metabolic factor

Calorie Burn by Sitting Activity Type

According to research from the Compendium of Physical Activities, different types of sitting activities offer varying calorie-burning potential:

Board Games/Card Playing (1.3-1.5 METs): Light cognitive engagement with minimal physical movement, social interaction may slightly increase energy expenditure
Computer Work/Typing (1.3 METs): Sustained cognitive effort with fine motor skills, hand and finger movements contribute to modest calorie burn
Creative Arts & Crafts (1.8-3.0 METs): Hand-eye coordination activities like painting, drawing, or crafting that engage upper body muscles
Watching TV with Commercial Breaks (2.0 METs): Passive viewing interrupted by brief standing or movement during advertisements
Casino Gambling, Standing (2.5 METs): Intermittent standing and walking between gaming activities with sustained attention

Health Impact of Prolonged Sitting

According to research published in PMC, prolonged sitting has significant metabolic and health implications:

Metabolic Slowdown: Extended sitting reduces lipoprotein lipase activity by up to 90%, significantly impairing fat metabolism and glucose regulation
Cardiovascular Risk: Sitting for more than 6 hours daily increases cardiovascular disease risk by 18% and all-cause mortality by 20% compared to sitting less than 3 hours
Postural Dysfunction: Prolonged sitting creates muscle imbalances, weakens glutes and core muscles, and contributes to forward head posture and rounded shoulders
Break Benefits: Taking 2-minute movement breaks every 30 minutes can reduce glucose spikes by 23% and improve insulin sensitivity throughout the day

RESEARCH HIGHLIGHT:

According to research published in PubMed, simply substituting sitting with standing for 3 hours per day can burn an additional 144 calories daily, equivalent to running 1.5 miles or losing 8 pounds per year without any other lifestyle changes!

Sitting vs. Other Activities Calorie Comparison

Activity	MET Value	Calories/Hour (150 lbs)	Relative to Sitting
Sitting, Reading	1.0	60 calories	Baseline
Sitting, Desk Work	1.3	78 calories	+30% increase
Standing, Talking	1.8	108 calories	+80% increase
Walking, Slow Pace	2.5	150 calories	+150% increase
Stair Climbing	8.0	480 calories	+700% increase

Related Tools

Running Distance Converter

Manish Kumar — Thu, 24 Jul 2025 07:40:47 +0000

Running Distance Converter

Convert running distances between miles, kilometers, meters, and track laps instantly. Essential tool for runners, athletes, and fitness enthusiasts with comprehensive race distance charts.

Distance Value Enter the distance value you want to convert

From Unit Select the unit of your input distance

1 Mile

10K

Half Marathon

Marathon

50K Ultra

Popular Running Distances

Race Distance	Miles	Kilometers	Meters	Track Laps
5K	3.11	5.00	5,000	12.5
10K	6.21	10.00	10,000	25.0
15K	9.32	15.00	15,000	37.5
Half Marathon	13.11	21.10	21,097	52.7
Marathon	26.22	42.20	42,195	105.5
50K Ultra	31.07	50.00	50,000	125.0
100K Ultra	62.14	100.00	100,000	250.0

Track & Field Standard Distances

Event	Distance (Meters)	Distance (Miles)	Track Laps	Category
100m Sprint	100	0.06	0.25	Sprint
200m Sprint	200	0.12	0.5	Sprint
400m Sprint	400	0.25	1.0	Sprint
800m	800	0.50	2.0	Middle Distance
1500m	1,500	0.93	3.75	Middle Distance
Mile	1,609	1.00	4.02	Distance
3000m	3,000	1.86	7.5	Distance
5000m	5,000	3.11	12.5	Distance
10000m	10,000	6.21	25.0	Distance

Distance Conversion Formulas

Miles to Kilometers:

Kilometers = Miles × 1.609344

Example: 5 miles = 5 × 1.609344 = 8.047 km

Kilometers to Miles:

Miles = Kilometers ÷ 1.609344

Example: 10 km = 10 ÷ 1.609344 = 6.214 miles

Track Laps (400m track):

Laps = Distance in meters ÷ 400

Example: 5000m = 5000 ÷ 400 = 12.5 laps

Understanding Running Distances

Distance Categories:

Sprint: 100m to 400m – Pure speed and power events
Middle Distance: 800m to 1500m – Speed endurance combination
Distance: 3000m to 10000m – Aerobic endurance focused
Road Racing: 5K to Marathon – Popular recreational distances
Ultramarathon: 50K+ – Extreme endurance challenges
Track Standard: 400m oval track with 8-9 lanes

Running Tips & Guidelines

Training Distance Guidelines:

Beginner Runners: Start with 1-2 mile runs, increase by 10% weekly
5K Training: Build base to 15-20 miles per week before speed work
10K Training: Establish 25-30 mile weekly base with tempo runs
Half Marathon: Peak at 40-50 miles per week with long runs
Marathon Training: Build to 50-70 miles per week gradually
Track Workouts: Use 400m track for precise interval training
Distance Conversion: Know your race distances in both miles and kilometers
Pacing Strategy: Practice race pace at target distances

International vs US Measurements

Most international races use metric distances (kilometers), while many US races still use imperial measurements (miles). Understanding both systems is essential for runners competing internationally or following training plans from different countries. The most common conversions every runner should know are: 5K = 3.1 miles, 10K = 6.2 miles, Half Marathon = 13.1 miles, and Marathon = 26.2 miles.

Track Running Specifics

Lane	Distance per Lap	Stagger (200m)	Stagger (400m)	Usage
Lane 1 (Inside)	400.00m	0m	0m	Distance races only
Lane 2	407.67m	3.83m	7.67m	All races
Lane 3	415.33m	7.67m	15.33m	All races
Lane 4	423.00m	11.50m	23.00m	All races
Lane 5	430.66m	15.33m	30.66m	All races
Lane 6	438.33m	19.17m	38.33m	All races
Lane 7	446.00m	23.00m	46.00m	All races
Lane 8	453.66m	26.83m	53.66m	All races

Related Tools

Pound to Kilogram Conversion for Powerlifting

Manish Kumar — Tue, 22 Jul 2025 06:23:10 +0000

Pound to Kilogram Converter

Essential powerlifting weight conversion calculator. Convert between pounds and kilograms instantly with comprehensive charts and plate calculations for competition and training.

0.0

Pounds

0.0

Kilograms

45lbs

95lbs

135lbs

185lbs

225lbs

275lbs

315lbs

365lbs

405lbs

495lbs

Powerlifting Weight Conversion Chart

Pounds (lbs)	Kilograms (kg)	Pounds (lbs)	Kilograms (kg)	Pounds (lbs)	Kilograms (kg)
45	20.4	185	83.9	365	165.6
55	24.9	195	88.5	385	174.6
65	29.5	205	93.0	405	183.7
75	34.0	215	97.5	425	192.8
85	38.6	225	102.1	445	201.8
95	43.1	245	111.1	465	210.9
105	47.6	265	120.2	485	220.0
115	52.2	285	129.3	505	229.1
135	61.2	315	142.9	545	247.2
155	70.3	335	151.9	585	265.4

US Standard Barbell Plates

Plate Type	Pounds (lbs)	Kilograms (kg)	Common Usage
45 lb Plate	45	20.4	Standard Large Plate
35 lb Plate	35	15.9	Medium Weight Plate
25 lb Plate	25	11.3	Quarter Plate
10 lb Plate	10	4.5	Small Increment
5 lb Plate	5	2.3	Fine Tuning
2.5 lb Plate	2.5	1.1	Micro Loading
1.25 lb Plate	1.25	0.6	Micro Loading

Standard Barbells (US)

Barbell Type	Weight (lbs)	Weight (kg)	Usage
Standard Olympic Barbell	45	20.4	Powerlifting, Olympic Lifting
Women’s Olympic Barbell	33	15.0	Women’s Powerlifting
Standard Barbell	40	18.1	General Training
EZ Curl Bar	15-25	6.8-11.3	Curls, Tricep Work
Safety Squat Bar	50-60	22.7-27.2	Squats
Trap Bar	45-60	20.4-27.2	Deadlifts, Shrugs

Conversion Formulas

Pounds to Kilograms:

Kilograms = Pounds ÷ 2.20462 (or × 0.453592)

Example: 225 lbs ÷ 2.20462 = 102.06 kg

Kilograms to Pounds:

Pounds = Kilograms × 2.20462

Example: 100 kg × 2.20462 = 220.462 lbs

US Powerlifting Competition Standards

Competition Weight Standards:

USPA/UPA: Typically uses pounds with 5lb minimum increments
USAPL: Follows IPF standards – converts to kilograms for international
RPS/SPF: Usually pounds-based with 5-10lb increments
Training: Most US gyms use pounds for plate loading
Precision: Competition plates are calibrated to exact weights
Warm-ups: Smaller increments (2.5lbs/1.25lbs) allowed for warm-up attempts

Why Weight Conversion Matters in US Powerlifting

Weight conversion is essential for US powerlifters who compete internationally or follow international training programs. Many elite programs and scientific studies use metric measurements, making conversion crucial for proper implementation. Understanding both systems helps with equipment transitions and comparing performances across different competition formats.

US Plate Loading Strategy

Efficient US Plate Loading Tips:

Start with 45s: Load 45lb plates first, then work down to smaller plates
Use 25s Wisely: 25lb plates are great for medium increments
10s and 5s: Perfect for fine-tuning and percentage work
Micro Plates: 2.5lb and 1.25lb plates for precise loading
Competition Prep: Practice with calibrated plates when possible
Safety First: Always use collars and load symmetrically
Quick Math: Learn common combinations (45+25+10+5 = 85lbs per side)
Warm-up Strategy: Plan efficient progressions using available plates

Training Applications

Practical Uses for Weight Conversion:

Program Design: Convert metric programs to US gym equipment
International Training: Follow European/Australian training methods
Competition Prep: Practice attempt selection in both systems
Progress Tracking: Compare PRs across different measurement systems
Equipment Shopping: Understand specifications when buying gear
Coaching: Help athletes understand international standards
Meet Planning: Calculate attempts for different federation formats

Common US Powerlifting Milestones

Milestone (lbs)	Equivalent (kg)	Milestone (kg)	Equivalent (lbs)
135 lbs	61.2 kg	60 kg	132.3 lbs
225 lbs	102.1 kg	100 kg	220.5 lbs
315 lbs	142.9 kg	140 kg	308.6 lbs
405 lbs	183.7 kg	180 kg	396.8 lbs
495 lbs	224.5 kg	220 kg	485.0 lbs
585 lbs	265.4 kg	260 kg	573.2 lbs

Kilogram to Pound Conversion for Powerlifting

Manish Kumar — Sat, 19 Jul 2025 05:43:45 +0000

Kilogram to Pound Converter

Essential powerlifting weight conversion calculator. Convert between kilograms and pounds (lbs) instantly with comprehensive charts and plate calculations for competition and training.

0.0

Kilograms

0.0

Pounds (lbs)

20kg

40kg

60kg

80kg

100kg

120kg

140kg

160kg

180kg

200kg

Powerlifting Weight Conversion Chart

Kilograms (kg)	Pounds (lbs)	Kilograms (kg)	Pounds (lbs)	Kilograms (kg)	Pounds (lbs)
20	44.1	70	154.3	120	264.6
25	55.1	75	165.3	125	275.6
30	66.1	80	176.4	130	286.6
35	77.2	85	187.4	135	297.6
40	88.2	90	198.4	140	308.6
45	99.2	95	209.4	145	319.7
50	110.2	100	220.5	150	330.7
55	121.3	105	231.5	160	352.7
60	132.3	110	242.5	180	396.8
65	143.3	115	253.5	200	440.9

Standard Barbell Plates

Plate Type	Kilograms (kg)	Pounds (lbs)	Color (IPF Standard)
Red Plate	25	55.1	Red
Blue Plate	20	44.1	Blue
Yellow Plate	15	33.1	Yellow
Green Plate	10	22.0	Green
White Plate	5	11.0	White
Small Plate	2.5	5.5	Black/Chrome
Small Plate	1.25	2.8	Chrome
Small Plate	0.5	1.1	Chrome

Standard Barbells

Barbell Type	Weight (kg)	Weight (lbs)	Usage
Men’s Olympic Barbell	20	44.1	Powerlifting, Olympic Lifting
Women’s Olympic Barbell	15	33.1	Powerlifting, Olympic Lifting
Standard Barbell	18.2	40	General Training
EZ Curl Bar	6.8-11.3	15-25	Curls, Tricep Work
Safety Squat Bar	22.7-27.2	50-60	Squats
Trap Bar	20.4-27.2	45-60	Deadlifts, Shrugs

Conversion Formulas

Kilograms to Pounds:

Pounds = Kilograms × 2.20462

Example: 100 kg × 2.20462 = 220.462 lbs

Pounds to Kilograms:

Kilograms = Pounds ÷ 2.20462 (or × 0.453592)

Example: 220 lbs ÷ 2.20462 = 99.79 kg

Powerlifting Competition Standards

Competition Weight Standards:

IPF (International): All weights measured in kilograms with 2.5kg minimum increments
USAPL: Follows IPF standards – kilograms only in official competitions
USPA/UPA: Typically uses pounds with 5lb minimum increments
Training: Most gyms use either kg or lbs depending on location
Precision: Competition plates are calibrated to exact weights
Warm-ups: Smaller increments (1.25kg/2.5lbs) allowed for warm-up attempts

Why Weight Conversion Matters in Powerlifting

Weight conversion is crucial for powerlifters competing internationally or training with different equipment. Understanding both metric and imperial systems helps with programming, attempt selection, and comparing performances across different federations. Many world records and elite performances are recorded in kilograms, making conversion essential for tracking progress against international standards.

Plate Loading Strategy

Efficient Plate Loading Tips:

Start Heavy: Load largest plates first, then work down to smaller plates
Symmetry: Always load plates symmetrically on both sides of the barbell
Collars: Use proper collars to secure plates during lifting
Quick Changes: Plan plate combinations for easy weight changes between sets
Competition Prep: Practice with competition-style plates and loading
Safety First: Never rush plate loading – take time to ensure security
Team Help: Use spotters/loaders for heavy competition attempts
Warm-up Strategy: Plan efficient plate combinations for warm-up progression

Training Applications

Practical Uses for Weight Conversion:

Program Design: Convert percentages between kg and lbs training programs
Equipment Changes: Adapt to different gym equipment and plate systems
Competition Prep: Practice with competition weights in your preferred unit
Progress Tracking: Compare PRs and performances across different systems
International Training: Train abroad with confidence in any weight system
Coaching: Help athletes transition between different weight systems
Meet Planning: Calculate attempt selection for competitions

Common Powerlifting Weights

Milestone (kg)	Equivalent (lbs)	Milestone (lbs)	Equivalent (kg)
100kg	220.5 lbs	225 lbs	102.1 kg
140kg	308.6 lbs	315 lbs	142.9 kg
180kg	396.8 lbs	405 lbs	183.7 kg
200kg	440.9 lbs	500 lbs	226.8 kg
250kg	551.2 lbs	600 lbs	272.2 kg
300kg	661.4 lbs	700 lbs	317.5 kg

US Navy Body Fat Calculator

Manish Kumar — Thu, 17 Jul 2025 11:44:30 +0000

US Navy Body Fat % Calculator

Calculate your body fat percentage using the official US Navy method with circumference measurements. This military-standard calculator provides accurate body composition assessment for fitness evaluations.

Gender Select your gender for appropriate formula calculation

Age Enter your age in years (17-65)

Height

Enter your height (measure without shoes)

Neck Circumference

Measure around the neck, just below the Adam’s apple

Waist Circumference

Measure at the narrowest point of the waist

Hip Circumference

Measure at the widest point of the hips (females only)

US Navy Body Fat Standards

Age Group	Male Maximum (%)	Female Maximum (%)	Category
17-21	22%	33%	Navy Standard
22-29	23%	34%	Navy Standard
30-39	24%	35%	Navy Standard
40+	26%	36%	Navy Standard

Body Fat Classification

Classification	Men (%)	Women (%)	Description
Essential Fat	2-5%	10-13%	Minimum for basic physiological functions
Athletes	6-13%	14-20%	Typical for competitive athletes
Fitness	14-17%	21-24%	Fit individuals, good health
Average	18-24%	25-31%	Typical American adult
Obese	25%+	32%+	Associated with health risks

US Navy Body Fat Formulas

Male Formula:

Body Fat % = 495 / (1.0324 – 0.19077 × log₁₀(waist – neck) + 0.15456 × log₁₀(height)) – 450

Where:
• Waist = waist circumference in inches
• Neck = neck circumference in inches
• Height = height in inches

Female Formula:

Body Fat % = 495 / (1.29579 – 0.35004 × log₁₀(waist + hip – neck) + 0.22100 × log₁₀(height)) – 450

Where:
• Waist = waist circumference in inches
• Hip = hip circumference in inches
• Neck = neck circumference in inches
• Height = height in inches

How to Take Accurate Measurements

Measurement Guidelines:

Height: Stand straight against a wall, measure without shoes
Neck: Measure just below the Adam’s apple, keep tape horizontal
Waist (Men): Measure at the narrowest point, usually at navel level
Waist (Women): Measure at the narrowest point of natural waistline
Hip (Women): Measure at the widest point of hips and buttocks
General: Keep measuring tape snug but not tight, don’t compress skin
Timing: Take measurements at the same time of day for consistency

Understanding Your Results

What Your Body Fat Percentage Means:

Military Standards: US Navy uses these calculations for fitness assessments
Health Indicator: Body fat percentage is more accurate than BMI for fitness
Individual Variation: Results may vary based on body composition and genetics
Accuracy: Navy method is accurate within ±3-4% when measurements are precise
Limitations: May be less accurate for very muscular or elderly individuals
Tracking: Use for monitoring changes over time rather than absolute values

Improving Body Composition

Tips for Healthy Body Fat Levels:

Strength Training: Build lean muscle mass to improve body composition
Cardiovascular Exercise: Include regular cardio for fat burning
Nutrition: Focus on whole foods and appropriate caloric intake
Hydration: Stay well-hydrated for accurate measurements
Sleep: Get adequate rest for recovery and hormone regulation
Consistency: Make sustainable lifestyle changes rather than quick fixes
Professional Guidance: Consult fitness professionals for personalized plans
Regular Monitoring: Track progress monthly, not daily

Military Fitness Standards

The US Navy body fat calculation method is used across military branches for fitness assessments. It provides a standardized way to evaluate body composition when BMI measurements may not accurately reflect fitness levels, particularly for individuals with higher muscle mass. This method has been validated through extensive research and is considered reliable for military fitness evaluations.

Comparison with Other Methods

Method	Accuracy	Cost	Convenience	Equipment Needed
US Navy Method	±3-4%	Free	High	Measuring tape
DEXA Scan	±1-2%	$50-150	Low	Medical facility
Hydrostatic Weighing	±2-3%	$25-75	Low	Specialized tank
Bioelectrical Impedance	±3-5%	$20-200	High	BIA scale/device
Skinfold Calipers	±3-5%	$10-50	Medium	Calipers + skill

References

Peterson DD. History of the U.S. Navy Body Composition program. Mil Med. 2015 Jan;180(1):91-6. doi: 10.7205/MILMED-D-14-00266. PMID: 25562863.
Shake, Caron & Schlichting, Christine & Mooney, Loren & Callahan, Arthur & Cohen, Mark. (1993). Predicting Percent Body Fat from Circumference Measurements. Military medicine. 158. 26-31. 10.1093/milmed/158.1.26.
David D. Peterson, History of the U.S. Navy Body Composition Program, Military Medicine, Volume 180, Issue 1, January 2015, Pages 91–96, https://doi.org/10.7205/MILMED-D-14-00266

Gym Weight Converter

Manish Kumar — Tue, 15 Jul 2025 09:17:58 +0000

Gym Weight Converter

Convert weights between kg and lbs, calculate optimal plate combinations for barbells, and visualize your weightlifting setup. Perfect for powerlifting, bodybuilding, and strength training.

Target Weight

Enter the total weight you want to lift

Barbell Type Choose your barbell type for accurate calculations

Custom Barbell Weight

Enter the weight of your custom barbell

Plate System Select your gym’s plate system

Calculation Mode Choose how to handle weight matching

Available Plate Pairs

Select which plate pairs are available in your gym

Quick Weight Conversion Chart

Kilograms (kg)	Pounds (lbs)	Common Use
20 kg	44 lbs	Olympic Barbell
25 kg	55 lbs	Red Olympic Plate (each)
20 kg	44 lbs	Blue Olympic Plate (each)
15 kg	33 lbs	Yellow Olympic Plate (each)
10 kg	22 lbs	Green Olympic Plate (each)
5 kg	11 lbs	White Olympic Plate (each)
2.5 kg	5.5 lbs	Black Olympic Plate (each)
1.25 kg	2.75 lbs	Chrome Olympic Plate (each)

Standard Barbell Weights

Barbell Type	Weight (kg)	Weight (lbs)	Primary Use
Olympic Barbell (Men’s)	20 kg	45 lbs	Powerlifting, Olympic lifting
Olympic Barbell (Women’s)	15 kg	33 lbs	Olympic lifting (women)
Powerlifting Barbell	20 kg	45 lbs	Powerlifting competitions
Standard Barbell	15 kg	33 lbs	General gym use
EZ Curl Bar	10 kg	22 lbs	Bicep curls, tricep work
Trap Bar	25 kg	55 lbs	Deadlifts, farmer’s walks
Safety Squat Bar	30 kg	66 lbs	Squats with shoulder relief

Olympic Plate Color Standards

Plate Weight	Color (IWF Standard)	kg Weight	lbs Weight
25 kg / 55 lbs	Red	25 kg	55 lbs
20 kg / 45 lbs	Blue	20 kg	45 lbs
15 kg / 35 lbs	Yellow	15 kg	35 lbs
10 kg / 25 lbs	Green	10 kg	25 lbs
5 kg / 10 lbs	White	5 kg	10 lbs
2.5 kg / 5 lbs	Black	2.5 kg	5 lbs
1.25 kg / 2.5 lbs	Chrome/Silver	1.25 kg	2.5 lbs

How to Use This Calculator

Step-by-Step Guide:

Enter Target Weight: Input the total weight you want to lift
Select Barbell: Choose your barbell type for accurate calculations
Choose Plate System: Select the plate system available in your gym
Set Calculation Mode: Decide how to handle weight matching
Mark Available Plates: Check which plate pairs your gym has
Get Results: View optimal plate combinations and visualizations

Weight Conversion Formula

Conversion Formulas:

kg to lbs: Weight(kg) × 2.20462 = Weight(lbs)
lbs to kg: Weight(lbs) ÷ 2.20462 = Weight(kg)

Plate Weight Calculation: Total Weight – Barbell Weight = Plate Weight Needed
Per Side: Plate Weight ÷ 2 = Weight Per Side

Gym Tips & Best Practices

Pro Tips for Weight Loading:

Load Heaviest First: Always load the heaviest plates closest to the barbell collar
Use Collars: Always secure plates with collars or clips for safety
Even Loading: Load plates evenly on both sides to maintain balance
Check Twice: Double-check your plate math before lifting
Warm-up Progression: Use smaller plates for warm-up sets
Plate Availability: Check plate availability before planning your workout
Mixed Units: Be careful when mixing kg and lbs plates

Common Gym Scenarios

This calculator handles various gym scenarios including mixed plate systems, limited plate availability, and different barbell types. Whether you’re in a commercial gym, home gym, or competition setting, you can optimize your weight loading for efficient and safe lifting.

Powerlifting Competition Standards

Federation	Barbell Weight	Plate System	Smallest Increment
IPF / USAPL	20 kg (Men) / 15 kg (Women)	Olympic kg plates	0.5 kg (with fractional plates)
USPA	45 lbs	Olympic lbs plates	1.25 lbs
RPS	45 lbs	Olympic lbs plates	2.5 lbs
SPF	45 lbs	Olympic lbs plates	2.5 lbs

Tools – Fit Health Regimen

Squat to Deadlift Ratio Calculator

Squat to Deadlift Ratio Calculator

Squat to Deadlift Ratio

🏋️ Movement Patterns

📊 Ideal Ratios

⚖️ Ratio Analysis Table

💡 Training Recommendations

Ratio Assessment

Balanced Programming

Progress Tracking

Related Tools

🔬 Scientific Considerations

Related Tools

YMCA Cycle Test Calculator

🚴‍♂️ YMCA Cycle Test Calculator

YMCA Cycle Test: Complete Cardiovascular Fitness Guide

🚴‍♂️ Test Protocol

⚡ Work Rate Units

📊 VO2 Max Prediction

🏆 VO2 Max Standards by Age and Gender

⚡ Work Rate Conversion Table

🧮 Test Protocol & Formula

💡 Test Administration Tips

Equipment Setup

Heart Rate Monitoring

Target Heart Rate

Related Assessments

🔬 Clinical Applications & Limitations

Test Limitations:

📊 Results Interpretation

Excellent (Top 20%)

Good (60th-80th percentile)

Average (40th-60th percentile)

Fair/Poor (Below 40th percentile)

Related Tools

References

Swimming Time Conversion

Swimming Time Converter

Performance Analysis

Split Time (25m)

Split Time (50m)

Stroke Rate

Distance/Stroke

Performance Level

FINA Points

Swimming Time Standards

Pace Calculation Formulas

Pace per 100m:

Swimming Speed:

SWOLF Score:

Performance Categories

Stroke Rate Guidelines

Pool Type Conversion Formulas

Pool Type Definitions:

Conversion Formulas by Stroke

Special Distance Conversions (Freestyle)

Time Conversion Between Pools

Swimming Distance Converter

Swimming Distance Converter

Competitive Swimming Distances

Pool Length Standards

Swimming Distance Conversion Formulas

Meters to Yards:

Yards to Meters:

Pool Laps Calculation:

Understanding Swimming Distances

Swimming Categories:

Swimming Training Guidelines

Distance Training Tips:

Pool vs Open Water Swimming

Stroke Rate and Efficiency

Masters Swimming Age Group Distances

Calories Burned During Sitting

Sitting Calories Burned Calculator

How Many Calories Does Sitting Burn?

Sitting Activity Levels & Calorie Expenditure

Sitting Calorie Burn Chart

Calories Burned by Body Weight (8-hour sitting period)

Formula for Calculating Sitting Calories Burned