Health & Fitness Learning Hub
Guides and explainers for Health & Fitness tools
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19 guidesFirst Trimester Checklist: What to Do in Weeks 1–13 of Pregnancy
A practical guide to the first trimester — from confirming your pregnancy and booking prenatal care to screening tests, nutrition, and safe self-care during the first 13 weeks. Educational only.
25 Jun 2026
5 min read
How Much Sleep Do You Actually Need by Age?
A research-backed guide to sleep needs across every life stage — from newborns to older adults — covering the effects of chronic sleep deprivation, individual variation, and how to tell if you're in sleep debt.
25 Jun 2026
7 min read
Naegele's Rule Explained: How Your Due Date Is Calculated
How doctors calculate pregnancy due dates using Naegele's Rule — the LMP plus 280-day method, its assumptions, why actual births cluster around the estimate, and how to compute it.
25 Jun 2026
5 min read
Hydration and Exercise — How to Drink for Performance and Recovery
How exercise-induced dehydration impairs performance, pre-hydration strategy, during-exercise and post-exercise guidelines, electrolytes, and hyponatraemia risks.
25 Jun 2026
5 min read
One-Rep Max Explained: Formulas, Accuracy, and How to Train With It
What a one-rep max is, how estimation formulas work, why averaging them is more reliable, how to use training percentages, and how to lift safely without a true max attempt.
25 Jun 2026
5 min read
Understanding Your Fertile Window and Ovulation
How the menstrual cycle works, what the fertile window is, how ovulation is estimated from cycle length, why calendar estimates are imprecise, and when to see a doctor.
25 Jun 2026
5 min read
How Due Dates Are Calculated: Naegele's Rule, LMP & Conception
A clear guide to how a pregnancy due date is estimated — Naegele's rule from the last period, the conception-date method, why cycle length matters, and why ultrasound dating is most accurate.
25 Jun 2026
5 min read
Pregnancy Week by Week: Key Milestones from Conception to Birth
A trimester-by-trimester guide to fetal development and maternal changes — from the first heartbeat at 6 weeks to full-term readiness at 40 weeks. Informational only.
25 Jun 2026
5 min read
REM Sleep Explained: Stages, Benefits and What Disrupts It
A deep-dive into the four stages of sleep — NREM 1, NREM 2, NREM 3 (deep sleep), and REM — covering what each stage does, why REM matters for memory and emotional health, and the common habits that rob you of it.
25 Jun 2026
8 min read
Running Pace Explained: How to Train Smarter with Pace & Splits
Understand running pace, how to convert between min/km and min/mile, what race splits are, and how to use pace to train in the right zones without overtraining.
25 Jun 2026
5 min read
Sleep Cycles Explained: REM, NREM, and Why Timing Your Alarm Matters
Understand the science of sleep cycles — what happens in each stage, why waking mid-cycle feels terrible, and how to time your alarm to end of a cycle for easier mornings.
25 Jun 2026
5 min read
VO2 Max Explained: What It Is and How to Improve It
What VO2 max means, how it's measured and estimated, what a good VO2 max is for your age and gender, and the training that actually raises it — in plain language.
25 Jun 2026
5 min read
How Much Water Should You Drink Per Day? Complete Hydration Guide
Evidence-based guide to daily water needs — IOM and EFSA recommendations, the 8×8 myth debunked, how activity and climate change needs, and signs of dehydration.
25 Jun 2026
5 min read
Sleep Hygiene: 10 Evidence-Based Tips for Better Sleep
Ten habits with a solid evidence base for improving sleep quality — from bedroom temperature and caffeine timing to stimulus control and managing racing thoughts before bed.
25 Jun 2026
9 min read
How to Calculate Your Macros: A Practical Guide
Learn what macros are, how a macro calculator turns your stats into protein, carb, and fat targets, which diet split to choose, and how to adjust as you go.
24 Jun 2026
5 min read
How the Widmark BAC Formula Works (and Its Limits)
Understand Blood Alcohol Concentration, the Widmark formula behind BAC estimates, why men and women differ, and why no estimate can ever clear you to drive.
23 Jun 2026
5 min read
MET Values and How Calories Burned Are Estimated
What a MET is, the formula behind calories-burned estimates, why weight and intensity matter, and how accurate these numbers really are.
23 Jun 2026
5 min read
What Is Fitness Age? VO₂ Max and Your Real-vs-Fitness Age
A plain-English guide to fitness age: what VO₂ max measures, how it maps to an age, why cardiorespiratory fitness matters, and how to lower your fitness age safely.
23 Jun 2026
5 min read
Heart Rate Zones Explained: Max HR, Karvonen and Training
A clear guide to heart-rate training zones — how to estimate your maximum heart rate, what the five zones mean, the Karvonen method, and how to train by them.
23 Jun 2026
5 min read
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