* A Comprehensive Guide for Seniors *
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- Perfect for Senior Men & Women - Ages 51 to 80 - Safe & Easy-to-Use
- 170 pages Loaded with Workout Strategies, Tips & Guidance
- Increase your Strength, Flexibility & Endurance
- Improve your Balance & Reduce your Risk of Falling
- Reduce your Blood Pressure & Risk for Heart Attack, Stroke & Type II Diabetes
- Enrich the Quality of your Life & Live Longer
Some readers may prefer:
Senior Fitness - U.S. Edition eBook or Senior Fitness - U.K. Edition eBook
Excerpt from: Chapter 4 - EXERCISE FOR SENIORS
Energy Used During Different Activities
The partial table shown below displays the number of kcalories burned per hour for various activities. Although the data in the table are from reliable sources, you may detect that some of the values are at slight variance with those in other books. There are several reasons for this.
First, the intensity of the activity being measured may actually vary (for example handball can be played at many different levels – with a different number of kcalories burned at each level). Then the kcalories expended by same weight subjects engaged in the same activity does vary somewhat; and finally measurement techniques and data collection accuracy vary slightly from laboratory to laboratory.
The best one can do, therefore, is arrive at an average from the available data, which often requires judgment and compromise. More important, notice that the kcalories expended for a given activity depends on your weight.
Good news: For any activity, the more you weigh the more kcalories you burn!
How To Use The Energy Expended Table
Let's determine the number of kcalories burned by a 70 kg man (or woman) who plays nine holes of golf (pulling a golf cart) in two hours. From the partial table below, we find a 70 kg person playing golf burns 347 kcalories per hour. Thus, in two hours this individual would burn 2 x 347 = 694 kcal.
But from this we must subtract the number of kcalories a 70 kg person would have used anyway if, instead of golfing, he or she just sat for the two hours. From the table sitting uses 90 kcal per hour, or 180 kcalories in two hours. Then the net energy a 70 kg person would expend playing nine holes of golf (over and above just sitting) totals 694 – 180 = 514 kcalories.
Excerpt from Chapter 8: NUTRITION FOR SENIORS
The remainder of this discusssion of vitamins is continued in SENIOR FITNESS - Metric Edition which also contains an extensive section on minerals.
Portion of the section: "Vitamins and Minerals" **
The following is a listing of vitamins and minerals complete with a brief discussion of their function in your body, what foods supply the particular micronutrient, and the Recommended Dietary Allowance (RDA) - which is a reference number developed by the United States Food and Drug Administration to help consumers determine how much of a specific micronutrient a food contains. Summaries of the RDAs for vitamins and minerals are presented in Table 5.3 (below). The equivalent table for minerals is not shown in this excerpt.) Notice that RDAs are frequently gender and age dependent, and pregnant and nursing women most often have special needs.
Because of the rapid expansion of scientific knowledge regarding the role of micronutrients in human health, the U.S. Food and Drug Administration, in partnership with Health Canada, periodically assesses and updates the recommended Daily Values. The following contains the recommended RDAs as of April 2006 for the vitamins discussed.
Vitamin A is a collection of fat-soluble compounds that play an important role in vision, bone growth, reproduction, cell division, and help prevent or fight off infections. Vitamin A also promotes healthy surface linings of the eyes, respiratory, urinary, and intestinal tracts, and also helps maintain the integrity of skin and mucous membranes. Using the long-established International Unit (IU) measure for the recommended dietary allowance (RDA), adult men and women need 3,000 and 2,330 IU (as retinol) per day respectively. However, the new RDA measure for vitamin A is the microgram (mcg), which translates for men and women as 900 and 700 mcg per day. Foods rich in vitamin A are orange-colored vegetables such as carrots, sweet potatoes and pumpkin; dark-green-leafy vegetables like spinach, collards and romaine lettuce; and orange-colored fruits such as mango, cantaloupe and apricots; and red peppers and tomatoes. One medium-size carrot supplies approximately 270 percent of your RDA.
Vitamin D is a fat-soluble vitamin. Briefly, vitamin D is important in assisting the absorption of calcium, in forming strong bones and teeth and preventing deficiency diseases such as rickets and osteomalacia. For most adults, an adequate intake of vitamin D is 200 to 600 IU (which is equivalent to 5 to 15 mcg per day). In addition, your body can make vitamin D after exposure to sunshine. Good food sources include salt-water fish such as herring, salmon, sardines and fish-liver oils, as well as fortified milk and cereals. Small quantities are also found in egg yokes, veal and beef. 250 mL of fortified milk supplies about 25 percent of your daily needs.
Excerpt from Chapter 9: WEIGHT CONTROL **
People on a reducing diet want to know how much weight they will lose and how fast. Among the unique aspects of this book, are the Weight Loss Prediction Tables.
Scientists have long known that weight loss depends not only on your caloric intake and how active you are, but also on your age, gender, weight and the duration of your diet. SENIOR FITNESS - Metric Edition contains a set of 14 Weight Loss Prediction and Weight Maintenance Calorie tables, formatted in the metric system, and not found anywhere else!
Weight Loss Prediction Example
Helmut is 62 years old and weighs 90 kg. He is still working as a mechanical engineer. Before work every morning he walks about 6 kilometers. How long will it take him to lose 10 kilos?
Based on his age, gender, weight and activity level, he would select the table shown below. First he would scan the far left of the table and locate his present weight of 90 kg. From this number Helmut would run his finger horizontally (to the right) until it intersects the vertical column headed by the 10 kg weight loss desired. The three numbers at the intersection are time in days to lose 10 kg - depending on the number of kcalories he consumes. His kcalorie intake options are:
1200 kcal for 49 days.
1500 kcal for 60 days.
1800 kcal for 75 days.
Which alternative should he choose? How much time could he save by increasing his activity level? After he has lost weight, how does she keep it off? All this and much more is explained in SENIOR FITNESS - Metric Edition.
SENIOR FITNESS - Metric Edition - TABLE of CONTENTS (170 pages)
1. BEING FIT IS IMPORTANT
What to Expect as You Age
Cardiovascular System Changes
Bones, Muscles and Joint Changes
Brain & Nervous System Changes
Urinary Tract Changes
Eyes & Vision Changes
Ears & Hearing Changes
Sleeping Pattern Changes
High Blood Pressure
Heart Attack Warning Signs
Cardiovascular Disease Risk Factors
Stroke & Stroke Warning Signs
Diabetes is Dangerous
What Can be Done?
2. FITNESS IMPROVEMENT
Learn to Relax
Benefits of Being Fit
Longevity: Live Longer
3. FITNESS ASSESSMENT
Aerobic (Cardio) Assessment
One-Mile Walking Test
Body Weight Assessment
Body Weight Assessment Example
Nutrition Practices Assessment
Time to Set Goals
4. EXERCISE FOR SENIORS
How to Be More Active
Energy Burned for Different Activities
Energy Burned Example
Types of Exercise
Select the Right Activity
Exercising in Hot Weather
Exercising in Cold Weather
5. IMPROVE YOUR BALANCE
Reducing Your Risk of Falling
Balance Training Exercises
Putting It All Together
6. CARDIO EXERCISE
Target-Heart Rate Method
Target-Training Zone Method
When Not to Trust Your Pulse
Listen to Your Body
Cardio: How Long & Often?
Typical Cardio Workout
Get a Pedometer
7. STRENGTH TRAINING
Your Body's Muscles
Additional Dumbbell Exercises
Exercise Risks & Problems
Keep an Exercise Log
My Exercise Routine
Workout to Feel Good
8. NUTRITION FOR SENIORS
Our Terrible Eating Habits
Nutrients, Micronutrients & Phytonutrients
Proteins are Building Blocks
You Need Carbs
Cholesterol & Triglyceride Levels
Good & Bad Fats
Vitamins & Minerals
Healthy Eating Guidelines
Basic Food Groups
Organic Food – Yes or No?
Organic Labeling Standards
Is Organic Worth the Cost?
Is Vegetarianism for You?
Becoming a Vegetarian
Types of Vegetarians
Vitamin & Mineral Supplements
Food Container Labels
Calorie Value of Foods
You need Fiber
Drink Lots of Water
Go Easy on Salt
Limit Alcohol & Caffeine
About Sports Drinks
Common Sense Nutrition
9. WEIGHT CONTROL
Causes of Overweight & Obesity
Weight Change & Energy
Weight Loss Math Made Easy
Weight Loss Prediction Tables
Select Correct Weight Loss Prediction Table
Weight Loss Prediction Example
Why Weight Loss Decreases Over Time
Weight Loss Due to Water Variations
The Dreaded Weight Loss Plateau
Weight Loss Principles
Which Weight Loss Diet?
What Makes a Good Weight Loss Diet?
Planning Weight Loss Eating Patterns
Set Meals & Calorie Control
900, 1200, 1500, 1800 kcal Diets
Keep a Log of What you Eat
Weight Maintenance - Keeping It Off
Weight Maintenance Example
Weight Maintenance is a Struggle
Planning Maintenance Eating Patterns
Maintenance Eating Plan Example
Use Mini Diets to Maintain Weight
Summarize Nutritional Needs
10. LIFE-LONG FITNESS
Set Goals, Plan, Keep a Log
Keys to Life-long Fitness
Make It Happen
SENIOR FITNESS Metric Edition - TABLES and FIGURES
Table 3.1: Your Oxygen Processing Rate vs Fitness Level
Table 3.2: Strength Assessment: From Pushup Test
Table 3.3: Strength Assessment: From Squat-Test
Table 3.4: Flexibility Assessment: From Sit & Reach Test
Table 3.5: ABC Balance Assessmentt
Table 3.6: Percent Body Fat for Men
Table 3.7: Body Mass Index (BMI)
Table 3.8: Best Weight Range vs. Height for Men
Table 3.9: Best Weight Range vs. Height for Women
Table 4.1: Energy Expended per Hour for Different Activities
Table 4.2: Health Risks vs. Hot Weather (Heat Index
Table 4.3: Heat Index for Various Temperature-Humidity Combinations
Table 4.4: Wind Chill vs. Air Temperature & Wind Speed
Table 4.5: Frostbite Risk vs. Wind Chill Temperature
Table 6.1: Heart Association Target Heart Rates
Table 6.2: Target Training Zone, Ages 50 to 80 Years
Table 6.3: Borg Scale for Exercise Intensity
Table 6.4: Walking Program
Table 6.5: Jogging Program
Table 7.1: Sample Exercise Log
Table 8.1: Glycemic Rank of Common Foods
Table 8.2: Fats in Food
Table 8.3: Recommended Dietary Allowances for Important Vitamins
Table 8.4: Recommended Dietary Allowances for Important Minerals
Table 8.5: Recommended Portion Sizes for Different Food Groups
Table 8.6: Organic Foods Labeling Standards
Table 8.7: Rank (kcal per 100 g) of Common Foods
Table 9.1: Selecting Correct Weight Loss Prediction Table
Table 9.2: Weight Loss Prediction for Sedentary Men, 51 to 65
Table 9.3: Weight Loss Prediction for Relatively Inactive Men, 51 to 65
Table 9.4: Weight Loss Prediction for Moderately Active Men, 51 to 65
Table 9.5: Weight Loss Prediction for Sedentary Men, 66 to 80
Table 9.6: Weight Loss Prediction for Relatively Inactive Men, 66 to 80
Table 9.7: Weight Loss Prediction for Moderately Active Men, 66 to 80
Table 9.8: Weight Loss Prediction for Sedentary Women, 51 to 65
Table 9.9: Weight Loss Prediction for Relatively Inactive Women, 51 to 65
Table 9.10: Weight Loss Prediction for Moderately Active Women, 51 to 65
Table 9.11: Weight Loss Prediction for Sedentary Women, 66 to 80
Table 9.12: Weight Loss Prediction for Relatively Inactive Women, 66 to 80
Table 9.13: Weight Loss Prediction for Moderately Active Women, 66 to 80
Table 9.13: Number of Days to Lose Next 5 kg Increases
Table 9.14: 900 kcal Balanced Diets
Table 9.15: 1200 kcal Balanced Diets
Table 9.16: 1500 kcal Balanced Diets
Table 9.17: 1800 kcal Balanced Diets
Table 9.18: Sample Daily Food Log
Table 9.19: Weight Maintenance kcalories for Men, 51 to 80
Table 9.20: Weight Maintenance kcalories for Women, 51 to 80
Table 9.21: Sample Maintenance Eating Plan
Table 9.22: Sample Maintenance Eating Worksheet
Table 9.22: Nutritional Needs of Senior in Example 9.5
Table 10.1: All-In-One Fitness Log
Figure 1.1: Block Diagram of Cardiovascular System
Figure 5.1: Balance Training: Plantar Flexion Exercise
Figure 5.2: Balance Training: Knee Flexion Exercise
Figure 5.3: Balance Training: Hip Flexion Exercise
Figure 5.4: Balance Training: Hip Extension Exercise
Figure 5.5: Balance Training: Side Leg Raise Exercise
Figure 6.1: Stretching Exercises (c to g)
Figure 7.1: Human Body's Muscles - Front View
Figure 7.2: Human Body's Muscles - Rear View
Figure 7.3: Dumbbell Exercises (a to c)
Figure 7.4: Dumbbell Exercises (d to g)
Figure 8.1: Metabolic Pathways: Absorptive Stage
Figure 8.2: Metabolic Pathways: Post-Absorptive Stage
Figure 9.1: Human Body Types
Figure 9.2: Forms of Energy Taken In & Expended by the Human Body
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