PERCENT BODY FAT*
	Men	Women
Endurance Athletes (Very Lean)	<10%	<13%
Athletes (Lean)	11 to 15%	14 to 18%
Healthy (Satisfactory)	16 to 19%	19 to 22%
Average (Not Healthy - Fat)	20 to 24%	23 to 27%
Very Fat	>25%	>28%
* From the Aerobics Way © 1977 Kenneth Cooper		Women naturally have more body fat than men.

	CALORIC CONSUMPTION
1.	If you burn more calories than you consume, you will lose weight.
2.	If you consume more calories than you burn, you will gain weight.
3.	If you consume calories equal to the amount you burn, your weight will not change.

 

Running Matrix
Click here to determine pacing for mile, kilometer, 5K, 10k, and marathon running.

 

U.S. Masters Standards for Men U.S. Masters Standards for Women

	NUTRITION PROFILES
	Constituent	Recommended Women's Daily Amount	Recommended Men's Daily Amount
1.	Calories	2,000 to 2,200	2,700 to 3,000
2.	Protein	75g or 300 calories*	101g or 405 calories*
3.	Carbohydrates	275g or 1,100 calories**	371g or 1,485 calories**
4.	Sodium	1,100 to 3,300mg	1,100 to 3,300mg
5.	Fat-Total	67g (30% of calories)	90g (30% of calories)
6.	Fat-Saturated	22g (1/3 of total fat)	30g (1/3 of total fat)
7.	Vitamin A-Total	800 to 1,000mcg	800 to 1,000mcg
8.	Thiamin-B1	1 to 1.5mg	1 to 1.5mg
9.	Riboflavin-B2	1.2 to 1.7mg	1.2 to 1.7mg
10.	Niacin-B3	13 to 19mg	13 to 19mg
11.	Pyridoxine-B6	1.8 to 2.2mg	1.8 to 2.2mg
12.	Cobalamin-B12	3mcg	3mcg
13.	Folacin	400mcg	400mcg
14.	Pantothenic Acid B5	4 to 7mg	4 to 7mg
15.	Vitamin C	50 to 60mg	50 to 60mg
16.	Vitamin E	8 to 10mg	8 to 10mg
17.	Calcium	800mg***	800mg***
18.	Cooper	2 to 3mg****	2 to 3mg****
19.	Iron	18mg***	10mg***
20.	Magnesium	300mg	350mg
21.	Phosphorus	800mg	800mg
22.	Potassium	1,500 to 6,000mg	1,500 to 6,000mg
23.	Selenium	.05 to .20mg****	.05 to .20mg****
24.	Zinc	15mg***	15mg***
25.	Vitamin D	5 to 10mcg	5 to 10mcg
26.	Vitamin K	70 to 140mcg****	70 to 140mcg****
27.	Biotin	100 to 200mcg****	100 to 200mcg****
28.	Chloride	1,900 to 5,000mg****	1,900 to 5,000mg****
29.	Chromium	.05 to .20mg****	.05 to .20mg****
30.	Fluorine	1.5 to 4.0mg****	1.5 to 4.0mg****
31.	Iodine	.15mg***	.15mg***
32.	Maganese	2.5 to 5.0mg****	2.5 to 5.0mg****
33.	Cholesterol	200mg	200mg
*	12% to 15% of calories should come from protein.
**	55% to 60% of calories should come from carbohydrates.
***	These figures are not applicable to pregnant women, who need additional vitamins and minerals.
****	Not RDA established. The Food and Nutrition Board of the National Academy of Sciences recommends this range of intakes.
	To calculate percentage of calories which come from fat: First, multiply the number of grams of fat in a serving by 9 (every gram of fat contains 9 calories) to determine the number of fat calories. Second, divide the number of fat calories by the total calories in the serving. Third, multiply by 100 the result reached in step 2.

PRESCRIBED DRUGS
Drug	Manufacturer	Usage	Adverse Reactions
Amoxil	Beecham	Antibiotic	Nausea, vomiting, diarrhea, rashes
Lanoxin	Burroughs	Heart Failure/Atrial Flutter	Pre-mautre cardiac contractions, anorexia, nausea, visual disturbance, headaches
Xanax	Upjohn	Management of axiety disorders (depressant)	Drowsiness, irritability, hallucinations
Zantac	Glaxo	Management of ulcers	Dizziness, insomnia, tachycardia, constipation, diarrhea, rash, fever
Premarin	Ayerst	Management of menopause, osteoporosis, atrophic vagnitis	Bleeding, breast tenderness, nausea, vomiting, cramps, loss of hair, headache, dizziness
Dyazide	SKF	Treatment of edema	Muscle cramps, weakness, rash, blurred vision
Tagament	SKF	Treatment of ulcers	Dixxiness, headaches, impotence, urinary retention
Tenormin	ICI Pharma	Management of hypertension	Mental depression, visual disturbance, short-term memory loss, rash
naprosyn	Syntex	Treatment of arthritis, tendiritis, bulsites, gout	Constipation, heartburn, abdominal pain, headache, dizziness, sweating
Cardizem	Marion	Treatment of agina pectoris	Insomnia, nerviousness, anorexia, tremor, sexual difficulties, personality changes

 

STREET DRUGS
Street Name	Drug Name	What is it?
Dillies	Dilaudid	Also known as a "hydromorphone," is a narcotic analgesic.
Perks	Percodan	A combined preparation of aspirin and oxycodone (a narcotic analgesic).
Cubes	Demerol	Also known as "meperidine," is a strong narcotic analgesic. It is habit forming.
Mother's Helper	Valium	Also known as "diazepam," is a benzodiazepine, which is used to relieve nervousness, tension, relax muscles or other persistent feelings caused by stress or other psychological problems.
Narcotic drugs (and acetaminophens, which are non-narcotic such as Tylenol, Panadol and Anacin-3) act on the brain and spinal cord to reduce the perception of a painful stimulus.
Non-narcotic drugs act at the site of pain to prevent the stimulation of nerve endings.