Articles

How many steps a day do you need? Benefits rise then plateau near 6,000-8,000 for older adults and 8,000-10,000 for younger. 10,000 is marketing, not science.

Running pace is time divided by distance, and one recent race time can predict your finish at other distances using the Riegel formula. See how it works.

Learn how to find your one-rep max safely by estimating it from a set of 3-5 reps using the Epley and Brzycki formulas, plus a safe true-max protocol.

VO2 max is the ceiling on how much oxygen your body can use during exercise. Learn what it means, what counts as a good score, and how to train to raise it.

Calculate your maximum heart rate fast: subtract your age from 220 for a rough estimate, then use better formulas like Tanaka for a more accurate number.

Heart rate zones are five intensity levels from 50 to 100 percent of your max heart rate. See the 5-zone chart, what each one trains, and how to find yours.

Learn how to track your menstrual cycle step by step: mark day 1, count your cycle length, log symptoms and BBT, and know when to see a healthcare provider.

How much weight should you gain in pregnancy? It depends mostly on your pre-pregnancy BMI, roughly 25 to 35 lb at a healthy weight. See the ranges here.

Pregnancy by trimester explained: the first trimester is weeks 1 to 13, the second is weeks 14 to 27, and the third is weeks 28 to 40. See each stage.

Your fertile window is about 6 days each cycle: the 5 days before ovulation plus ovulation day. Learn when ovulation happens and how to track the signs.