Learn how to use Excel functions for track your health and fitness goals

Everyone like to continue healthy life style using balance diet and regular exercises. But they can not lot of time to spend for that in their busy life. Microsoft help to you achieve your health and fitness goals. If you have a Microsoft office 365 subscription , you can get diet  and exercise plans to track your health and fitness goals.

New update of Microsoft office 365 help to us create our diet and exercise plans. Excel can help you plan, track, and organize your health and fitness goals with a robust offering of free and premium templates.

Below Calorie is the amortization schedule to guide manage your weight provide by excel

 

If you have Microsoft office 365 subscription, you can can easily download this template. After downloaded this excel template you can enter your personal data easily.

This table has many facilities to achieve your health goals. The data here will automatically change depending on your age, weight, and gender. Here the calculations are done automatically according to the data you enter daily. Example below

No matter if you are losing, gaining, or maintaining weight, it is important to track your caloric intake. This calorie amortization schedule can help you figure it out. Just enter your age, height, weight, gender, activity level, and goal weight to calculate a daily calorie intake that is realistic and easy to achieve

Plan your fitness training program and log your workouts with this accessible template. Use the separate tabs to plan your exercise categories, weights, and reps. But before you plan, check with your doctor so you know what to focus on, whether that means changing your diet to lower cholesterol or getting exercise to strengthen your muscles.

About a two year ago I was unable to make time to exercise because I was engaged in my studies and different activities. When I woke up in the morning my limbs were tingling. So, I watched a few exercise and yoga shows on TV and several YouTube channels and i practiced some simple exercise. My body has lost flexibility due to not exercising for years so I was not able to exercise extremely hard. Starting exercise after such a long time caused pain in my hands and feet and muscles. Then I quit exercising and a week later my pain subside. After that I resumed exercises again and my muscles did not ache. Also, when I woke up in the morning due to daily exercise, the numbness in my hands and feet was completely cured. I am not a exercise instructor but this my  a life experience.

Now let’s see how to create something like Excel table to analyze results of people who exercised after weeks.

To do this, we will learn how to do calculations in an excel tables. So first you must learn some most use Excel functions for this purpose.

Formulas & functions

A main characteristic of spread sheet program such as excel is that allow you to create mathematical formulas and execute function.

• Sum

This formula is used to get the sum of the values in a group of cells together. 

ex:    =Sum(C1:F2)

• Average

This formula is used to find the average value of the values in a group of cells.

ex:    =Average(C1:F2)

• If

This formula is used to get a different result depending on the condition.

=IF(logical_test,[value_if_true],[value_if_false])

• Nested if

This formula is used to find a different result considering several conditions at once.

Note: Formulas in Excel always begin with the equal sign.

Below is an Excel table with details of 15 people who underwent various exercises to lose weight over period of three weeks. Some of these cells are incomplete and below is how to complete them  using  the Excel functions. Use the questions below to get the tips you need to fill those cells.

1. Calculate the total weight of three weeks?
2. Calculate the Average weight each person?
3. Find the grade of each person following the table given below?



4. Find the status of each person following the table given below?


Now we learn how to get answers above questions for to  complete table

• Calculate the total weight of three weeks?
1. Select an empty cell.
2. Type an equal sign = and then type a SUM function for getting the total sales.
3. Type an opening parenthesis
4. Select the range of cells, and then type a closing parenthesis).



5. Press Enter to get the result.



6. Select the cell and drag to apply the SUM to other rows





• Calculate the Average weight each person?

The answer can be found here by following the steps above








• Find the grade of each person
1. Select an empty cell.
2. Type an equal sign = and then type the IF function and type an opening parenthesis.
3. And add the condition to test

=IF(I4<=135,

4. And add an “if true” value

=IF(I4<=135,"A",

5. And add other condition to test And add an “if true” value again

=IF(I4<=135,"A",IF(I4<=145,"B",

6. And add an “if false” value

=IF(I4<=135,"A",IF(I4<=145,"B","Z"))

7. Press Enter to get the result and select the cell and drag to apply the IF to other rows








• Find the status of each person

We can get the answers here using the same syntax below

=IF(logical_test,[value_if_true],[value_if_false])

=IF(I4<=135,"Pass","Fail") 









Now we can see completed Excel table below.

Join your Facebook or WhatsApp friends to create groups to achieve your health goals. This gives you a good opportunity to analyze each other’s data using Microsoft Excel. It gives a good opportunity to compare each other’s data with our data, as a result which will increase our enthusiasm for achieve our health habits. It will also improve your understanding of how use Excel functions to analyze your data.

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