FITNESS
Exercise, training, and physical performance data visualizations.
Body Composition Changes with Age
Muscle, fat, bone, and water percentages by decade
Body composition shifts significantly across the lifespan. Muscle mass peaks in your 30s and gradually declines (sarcopenia), while body fat tends ...
Body Fat Percentage Categories
Health ranges for men and women
Body fat percentage is a more accurate indicator of health than weight alone. This chart shows healthy and athletic body fat ranges for men and wom...
Calories Burned by Activity (30 Minutes)
Compare energy expenditure across popular exercises
Not all exercises burn calories equally. This chart compares approximate calories burned during 30 minutes of various activities for a 155-pound (7...
Daily Step Count & Mortality Risk
Health benefits plateau after a certain point
The "10,000 steps" goal is popular, but research shows significant health benefits start much earlier. This chart shows the relationship between da...
Heart Rate Training Zones by Age
Target heart rate zones for optimal training
Understanding your heart rate zones helps optimize training intensity. This chart shows the five training zones based on your age and maximum heart...
Muscle Mass Loss with Age (Sarcopenia)
Use it or lose it: resistance training impact
Sarcopenia (age-related muscle loss) begins around age 30 and accelerates after 60. However, resistance training can significantly slow this declin...
Strength Standards by Bodyweight
Bench, squat, and deadlift benchmarks
How strong should you be? These strength standards show typical lift numbers for different experience levels. Based on data from competitive powerl...
VO2 Max Reference Chart by Age
Cardiorespiratory fitness benchmarks for men and women
VO2 max is the gold standard measure of cardiovascular fitness. This chart shows VO2 max ranges by age and fitness category based on ACSM guideline...