Top 10 Steps to Lower Risk of Heart Disease

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.

To estimate your Ideal Weight you need to first approximate your Frame Size. Bend forearm upward at a 90-degree angle. Turn the inside of your wrist toward your body. Place your thumb and index finger of your other hand on the two prominent bones on either side of the elbow. Measure the space between your fingers on a ruler (if possible, use a caliper instead).

Once you’ve found your Weight Range, choose the weight right in the middle, which is your Ideal Weight ( Copyright 1996, 1999 Metropolitan Life Insurance- Company).

If your elbow breadth falls in the range given on the table, you have a medium frame. If it is smaller, you may have a small frame. if it is larger, you have a large frame.



4'9" - 4'10"
4'11" - 5'2"
5'3" - 5'6"
5'7" - 5'10"
5'11" up
Elbow Breadth
2.25" - 2.5"
2.25" - 2.5"
2.375" - 2.625"
2.375" - 2.625"
2.5" - 2.75"
  (in Feet ; eg: 5' 6")
(in inches; eg: 2.6)

Tools For WF Members Only

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.