Let’s calculate a !


You will need to know the following: 1. Your weight in your weight in pounds X 4.45 _____________ 2. The height of the flight of stairs you climb __________ m 3. The distance your arm travels Your arm length during a bench press or pullup __________ m 4. The pounds of the weights you bench press X 4.45 _________ 

Work of one trip up the stairs 
Force
X Distance Your Weight (N) X Height of stairs _________ Nm 

# of times to do a 
11,411,400 Nm_ = #
of times up the stairs
Amount of work up the stairs once 

How long will that take? 
# of times up the stairs X seconds to run up __________ sec Divide by 60 for minutes __________ min Divide by 60 again for hours __________ hrs 

Work of one Pullup 
Force X Distance Your Weight (N) X Length of your arm ______________Nm 

# of times to do a 
11,411,400 Nm_ = #
of pullups Amount of work for one pullup 

How long will that take? 
# of pullups X seconds for one pullup __________ sec Divide by 60 for minutes __________ min Divide by 60 again for hours __________ hrs 

Work of one bench press 
Force X Distance Weight of bar (N) X Length of your
arm ______________Nm 

# of times to do a 
11,411,400 Nm_ = #
of bench presses Amount of
work for one bench press 

How long will that take? 
# of bench presses X seconds for bench press __________ sec Divide by 60 for minutes __________ min Divide by 60 again for hours __________ hrs 
These are typically “nonaerobic” exercises.
This means your heart rate stays fairly constant.
If you raise your heart rate, these numbers would not
be so large.