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* A Comprehensive Guide for Seniors *

Senior Fitness - Metric Edition ebook cover
  • 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
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Excerpt from: Chapter 4 - EXERCISE FOR SENIORS

Energy Used During Different Activities

Flags of all World CountriesThe 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.

Table showing kcalories expended for various activities

Excerpt from Chapter 8: NUTRITION FOR SENIORS

Portion of the section: "Vitamins and Minerals"


Vitamins in a bottleThe 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 Foods containing vitamin Dis 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.

Foods containg vitamin AVitamin 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.

Vitamin Table in Senior Fitness Metric Edition eBook
The remainder of this discusssion of vitamins is continued in SENIOR FITNESS - Metric Edition which also contains an extensive section on minerals.

Excerpt from Chapter 9: WEIGHT CONTROL **

Woman standing on scalePeople 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.

    Weight Loss table in Senior Fitness Metric Edition eBook

    Click here to order Senior Fitness - Metric Edition eBook

    SENIOR FITNESS - Metric Edition - TABLE of CONTENTS (170 pages)

    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
    Dental Changes
    Skin Changes
    Sleeping Pattern Changes
    Weight Changes
    Sexuality Changes
    Cardiovascular Disease
    High Blood Pressure
    Heart Attack Warning Signs
    Cardiovascular Disease Risk Factors
    Stroke & Stroke Warning Signs
    Diabetes is Dangerous
    What Can be Done?

    Don't Smoke
    Learn to Relax
    Benefits of Being Fit
    Longevity: Live Longer

    Medical Assessment
    Aerobic (Cardio) Assessment
    One-Mile Walking Test
    Strength Assessment
    Flexibility Assessment
    Balance Assessment
    Body Weight Assessment
    Body Weight Assessment Example
    Nutrition Practices Assessment
    Time to Set Goals

    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

    Balance Disorders
    Reducing Your Risk of Falling
    Balance Training Exercises
    Putting It All Together

    How Hard?
    Target-Heart Rate Method
    Target-Training Zone Method
    Intensity-Level Guideline
    When Not to Trust Your Pulse
    Listen to Your Body
    Cardio: How Long & Often?
    Typical Cardio Workout
    Pulse Measurement
    Monitoring Devices
    Walking Program
    Get a Pedometer
    Jogging Program

    Your Body's Muscles
    Strength Programs

    Dumbbell Exercises
    Additional Dumbbell Exercises
    More Exercises
    Missed Workouts
    Exercise Risks & Problems
    Avoiding Injury
    Keep an Exercise Log
    My Exercise Routine
    Workout to Feel Good

    Metabolic Pathways
    Our Terrible Eating Habits
    Nutrients, Micronutrients & Phytonutrients
    Proteins are Building Blocks
    You Need Carbs
    Glycemic Index
    Glycemic Load
    Cholesterol & Triglyceride Levels
    Good & Bad Fats
    Vitamins & Minerals
    Phytonutrients Everywhere
    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
    Vegan Nutrition
    Vegetarian Lifestyle
    Vitamin & Mineral Supplements
    Food Container Labels
    Calorie Value of Foods
    You need Fiber
    Drink Lots of Water
    Go Easy on Salt
    Restrict Sugar
    Limit Alcohol & Caffeine
    About Sports Drinks
    Common Sense Nutrition

    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

    Set Goals, Plan, Keep a Log
    Keys to Life-long Fitness
    Make It Happen



    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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