How much water should you drink per day? How many reps should you do? How much protein is right for you? Find out the right numbers.

1. Fitness By The Numbers
60 Second Fitness

2. Go 100!
Most people burn
approximately 100
calories per mile
while running.
"Image courtesy of photostock / FreeDigitalPhotos.net"

3. How Much Water Should I Drink?
A lot depends on your diet,
whether or not you are
pregnant, how active you
are and even where you
live.
However, for many people
drinking 1 ounce of water
for every 2 pounds of body "Image courtesy of Sura Nualpradid / FreeDigitalPhotos.net"
weight is the right number.
It's possible to drink too much water. If
you are unsure about the amount you
Check out this free water should be drinking check with your
calculator for your specific doctor.
requirement.

4. How Many Reps Should I Do?
The NCSA says that
you should perform
the following reps
based on your fitness
goals:
2 - 4 = Muscle Power
5 - 6 = Muscle Strength
8 - 12 = Anaerobic "Image courtesy of Marcus / FreeDigitalPhotos.net"
Training & Muscle Growth

5. How Much Protein?
The ADA released a statement
saying athletes need 1.2 and 1.7gm
/kg of bodyweight for health and
performance.
To calculate your daily protein
requirements: (adj based on level of activity)
1) weight in lbs divided by 2.2 =
weight in kg
"Image courtesy of Stuart Miles / FreeDigitalPhotos.net"
2) Weight in kg x .8 - 1.7 gm /kg =
protein gm.

6. What's Up Doc?
If you haven't
exercised for some
time or you have
health concerns, you
may want to talk to
your doctor before
starting a new
exercise routine or
diet plan.
"Image courtesy of photostock / FreeDigitalPhotos.net"

7. Outside Health and Fitness
For more articles, information and motivation to
get outside and in-shape visit:
www.outsidehealthandfitness.com
See You Outside!