What Two Minutes of Hard Work Actually Does to Your Heart.
For two decades, kinesiologists at McMaster University in Hamilton have been quietly proving that a few minutes of all-out effort, three times a week, can rival 90 minutes of jogging — not by burning more calories, but by changing what's happening inside your cells.
Short on time? Try What 7,000 Steps a Day Really Does to Your Body instead — same evidence rigour, 4-minute read.
From the editor
Edited by Tim Bunce
A plain-English health journal from Wasaga Beach. Every article is peer-reviewed, free, ad-free, and written for readers who want training and recovery advice that survives contact with the published evidence. Read more about the publication →
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BMI
A starting baseline. Includes context for athletes and edge cases.
Calorie targetTDEE
Total Daily Energy Expenditure with cut, maintain, and lean-bulk variants.
FoundationBMR
Mifflin-St Jeor and Harris-Benedict side-by-side.
NutritionMacros
Protein, carbs, fat for cut, maintenance, lean bulk, or ketogenic targets.
CardiovascularHeart Rate Zones
Karvonen-method zones using heart rate reserve.
Strength1RM Estimator
Three formulas (Epley, Brzycki, Lombardi) averaged.
CompositionBody Fat %
Jackson-Pollock 7-site caliper estimation.
CompositionFFMI
Fat-Free Mass Index — height-adjusted lean mass.
HydrationSweat Rate
Hourly sweat loss from pre/post weights.
EndurancePace
Convert pace, speed, time. Solve for any one given the other two.
ScreeningWaist-to-Hip Ratio
Better cardiovascular-risk predictor than BMI alone.
Goal settingDeficit / Goal Date
Daily caloric deficit to hit a target weight by a date, with safety guardrails.
