Customized Programs

I have had clients ranging from as young as 10 to as old as 85. There is no one plan fits all formula. One chart I do reference is the Norms by Age Chart that helps me determine level of fitness. This is not posted to discouraged, rather explain that every person can obtain their own personal goals. Most of the norms are realitive. For example weight to hip ratio and body fat %.

   Body Fat for Men
Age
20 – 29 30 – 39 40 – 49 50 – 59 60+
Ideal 3%-10% 4%-11% 5%-12% 6%-13% 7%-14%
Lean 10%-14% 11%-14% 12%-15% 13%-16% 14%-17%
Average 14%-18% 15%-19% 16%-20% 17%-21% 18%-22%
Above Ave. 18%-23% 19%-24% 20%-25% 21%-26% 22%-27%
Overfat 23%+ 24%+ 25%+ 26%+ 27%+
Body Fat for Women
Age
20 – 29 30 – 39 40 – 49 50 – 59 60+
Ideal 11%-17% 12%-18% 13%-19% 14%-20% 15%-21%
Lean 17%-23% 18%-24% 19%-25% 20%-26% 21%-27%
Average 23%-26% 24%-27% 25%-28% 26%-29% 27%-30%
Above Ave. 26%-30% 27%-31% 28%-32% 29%-33% 30%-34%
Overfat 30%+ 31%+ 32%+ 33%+ 34%+
   Waist to Hip Ratio
Male Female
LOW risk 0 – 0.95 0 – 0.80
MODERATE risk 0.96 – 1.00 0.80 – 0.85
HIGH risk 1.01 + 0.86 +
   Pushup for Men
Age
20 – 29 30 – 39 40 – 49 50 – 59 60+
Excellent 40+ 36+ 30+ 22+ 21+
Good 29-39 29-35 22-29 17-21 15-20
Average 23-28 22-28 17-21 13-16 10-14
Fair 18-22 17-21 12-16 10-12 7-9
Poor 0-17 0-16 0-11 0-9 0-6
Pushups for Women
Age
20 – 29 30 – 39 40 – 49 50 – 59 60+
Excellent 34+ 31+ 28+ 25+ 22+
Good 25-33 22-30 21-27 16-24 12-21
Average 18-24 26-21 14-20 12-15 8-11
Fair 13-17 11-15 9-13 6-11 5-7
Poor 0-12 0-10 0-8 0-5 0-4
   Plank
Superior 2:30+
Excellent 2:00-2:30
Good 1:30-2:00
Average 1:00-1:30
Fair 0:30-1:00
Poor 0:00-0:30
VO2 Submax for Men (mL/kg/min)
Age
20 – 29 30 – 39 40 – 49 50 – 59 60+
Superior 48+ 44+ 41+ 37+ 34+
Excellent 42-47 38-43 37-40 33-36 29-33
Good 36-41 33-37 30-36 27-32 23-28
Average 30-35 27-32 23-29 20-26 17-22
Fair 24-29 20-26 17-22 15-19 13-16
Poor <23 <19 <16 <14 <12
   VO2 Submax for Women  (mL/kg/min)
Age
20 – 29 30 – 39 40 – 49 50 – 59 60+
Superior 52+ 48+ 44+ 42+ 40+
Excellent 48-51 44-47 38-43 38-41 36-39
Good 41-47 37-43 32-37 32-37 30-35
Average 33-40 30-36 26-31 24-31 22-29
Fair 25-32 23-29 20-25 18-23 16-21
Poor <24 <22 <19 <17 <15

 

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