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Free Fitness Tools

Body Mass Index

Body Mass Index

BMI is an international measure used in measuring the presence or absence of obesity in an individual. WF have provided its user the benefit of knowing whether they are overweight so that they can proceed in the direction of reducing it.

Test Your Abdominal Strength

Realistic testing can serve as a great motivational tool when progress is noted.

Rate Your Flexibility

The ability to move joints freely and without pain through a wide range of motion is an important component of physical fitness. Flexibility benefits all physical activities and helps prevent pain and stiffness after exercise. Busy working or raising our families, most of us don't take the time to exercise and stretch regularly. Take this opportunity to assess your joint health.

Body Fat Percentage

Body Fat Percentage

This is the percentage of your body that is fatty tissue. The body needs fat cells to store energy, but researchers at the National Institutes of Health report that people with high percentages of body fat have an increased risk of diabetes, elevated blood cholesterol, heart disease, stroke and high blood pressure. Generally, women should fall in the 18 to 25 percent range.

Fitness Calculator

Fitness Calculator

Your pulse rate is used as a measure of calculating fitness level. The fitter you are the slower and stronger the heart beat will be. You can find your pulse rate by placing your first finger on the thumb side of your wrist or on your neck halfway between your chin. Count the throbs for 15 sec and feed it in the value after multiplying it by four.

Basal Metabolic Rate (BMR)

Your Basal Metabolic Rate (BMR) is the energy expended by the body at rest. This continual work makes up about 60-70% of the calories we use and includes the beating of our heart, breathing, and the maintenance of body temperature.

Target Weight

WF have developed a method to calculate an individuals target weight, so as to help women evaluate themselves and achieve a target weight.

Protein Calculator

Proteins are essential nutrients made up of 22 amino acids that build and repair body tissues. They are needed not only for muscle but also for hair, skin and internal organs and are a very important part of a well-balanced diet.

Pregnancy Due Date calculator

Keep in mind that due dates are estimates of when your baby will arrive. We generally consider the normal time frame to be two weeks before your due date, until two weeks after your due date.

Waist to Hip Ratio Calculator

Your health is affected not only by how much body fat you have, but also by where most of the fat is located on your body. Waist to hip ratio (WHR) analyzes the relationship between your waist and hip measurements to help you understand your body-type and current health status.

Heart Rate Calculator

Your training heart rate zone is a critical element in exercise. Taking your pulse and figuring your heart rate during a workout is one of the primary indicators in ascertaining the intensity level at which you and your heart is working.

Metabolic Index

WF in its pursuit to help its members monitor their progress while on the fitness program bring you the most advanced fitness tool, The Metabolic Index, a true indicator of healthy fatloss predicting that when you're losing weight you're close to maintaining or even increasing lean body mass.

Fat Calculator

Fats provide energy and are used for growth and repair of tissues. They are found in olives, nuts, cheese, meat, fish, poultry, butter, oils, avocado, and mayonnaise. Saturated fats are less healthy than polyunsaturated and monounsaturated fats.