Excerpt from: Chapter 4 - EXERCISE FUNDAMENTALS **

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 in the next section, 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, we find that 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 6: 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. TOTAL 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 32 years old, 1.78 meters tall and weighs 90 kg. He has a sedentary job as a mechanical engineer and spends most of his free time relaxing in front of a television set. 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 TOTAL FITNESS - Metric Edition.

Excerpt from Chapter 5: BASIC NUTRITION **

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 micronutrient 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 and minerals 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.
 

The remainder of this discusssion of vitamins is continued in TOTAL FITNESS - Metric Edition which also contains an extensive section on minerals.

 

TOTAL FITNESS - Metric Edition - TABLE of CONTENTS (157 pages)

1. BEING FIT IS IMPORTANT Cardiovascular Disease High Blood Pressure Atherosclerosis Heart Attack Warning Signs Cardiovascular Disease Risk Factors Stroke & Stroke Warning Signs Diabetes is Dangerous What Can be Done? 2. FITNESS PRESCRIPTION Don't Smoke Learn to Relax The Benefits of Being Fit Knowledge Leads to Success 3. FITNESS ASSESSMENT Medical Assessment Aerobic (Cardio) Assessment 1600 Meter Walking Test Strength Assessment Flexibility Assessment Body Weight Assessment Body Weight Assessment Example Nutrition Practices Assessment Time to Set Goals 4. EXERCISE FUNDAMENTALS How to Be More Active kcalories Expended for Different Activities kcalories Burned Example Types of Exercise Select the Right Activity Aerobic Exercise: How Hard? Aerobic Exercise: Target Training Zone Aerobic Exercise: Intensity Levels Target Training Zone Example Aerobic Exercise: How Long & Often? Aerobic Exercise: Typical Workout Aerobic Exercise: Pulse Measurement Aerobic Exercise: Monitoring Devices Aerobic Exercise: Walking Program Aerobic Exercise: Jogging Program Your Body's Muscles Strength Programs Dumbbell Exercises Additional Strengthening Exercises Other Exercises Missed Exercise Sessions Exercising in Hot Weather Exercising in Cold Weather Exercise Risks & Problems Avoiding Injury Keep an Exercise Log A Fitness Expert's Ideal Exercise My Personal Exercise Routine Workout to Get Healthy & Feel Good

5. BASIC NUTRITION Metabolic Pathways Our Disastrous Eating Habits Nutrients, Micronutrients & Phytonutrients Proteins are Building Blocks You Need Carbohydrates Glycemic Index Glycemic Load Cholesterol & Triglyceride Levels Fats Found in Foods Vitamins & Minerals Phytonutrients Emerge Guidelines for a Healthy Eating The Basic Food Groups Vitamin & Mineral Supplements Food Container Labels Kcalorie Value of Foods Fiber is Important in Your Diet Drink Lots of Water Go Easy on Salt Restrict Use of Sugar Limit Alcohol & Caffeine Common Sense Nutrition 6. WEIGHT CONTROL Causes of Overweight & Obesity Weight Change & Energy Weight Loss Math Made Easy Weight Loss Prediction Tables Select Correct Weight Loss Table Weight Loss Prediction Example Why Weight Loss Decreases Over Time Weight Loss Due to Water Variations The Weight Loss Plateau Weight Loss Plateau Example Weight Loss Principles Types of Weight Loss Diets What Makes a Good Weight Loss Diet? Planning Weight Loss Eating Set Meals & Calorie Control 900, 1200, 1500, 1800 kcalorie Diets Keep a Log of What you Eat Weight Maintenance - How to Keep It Off Weight Maintenance Example Weight Management is a Life-Long Battle Planning Maintenance Eating Maintenance Eating Plan Example Mini Diets to Maintain Weight Summarize Your Nutritional Needs 7. LIFE-LONG FITNESS Set Goals, Plan, Keep a Log Keys to Life-long Fitness Make It Happen BIBLIOGRAPHY

TOTAL FITNESS Metric Edition - TABLES and FIGURES Table 3.1:   Your Oxygen Processing Rate vs Fitness Level Table 3.2:   Strength Assessment: Pushup Test Table 3.3:   Strength Assessment: Squat-Test Table 3.4:   Flexibility Assessment: Sit and Reach Test Table 3.5:   Percent Body Fat for Men Table 3.6:   Body Mass Index (BMI) Table 3.7:   Weight Range vs. Height for Men Table 3.8:   Weight Range vs. Height for Women Table 4.1:   Energy Used per Hour for Different Activities Table 4.2:   Target Training Zone, Ages 20 to 40 Table 4.3:   Target Training Zone, Ages 45 to 65 Table 4.4:   Walking Program Table 4.5:   Jogging Program Table 4.6:   Health Risks vs. Hot Weather Conditions Table 4.7:   Heat Index for Various Air Temperature-Humidity Combinations Table 4.8:   Wind Chill Temperature vs. Air Temperature & Wind Speed Table 4.9:   Frostbite Risk vs. Wind Chill Temperature Table 4.10: Sample Exercise Log Table 5.1:   Glycemic Rank of Common Foods Table 5.2:   Fats in Food Table 5.3:   Recommended Portion Sizes for Different Food Groups Table 5.4:   Energy Rank (kcal per 100g) of Common Foods Table 6.1:   Selecting Correct Weight Loss Prediction Table Table 6.2:   Weight Loss Prediction for Relatively Inactive Men, 18 to 35 Table 6.3:   Weight Loss Prediction for Moderately Active Men, 18 to 35 Table 6.4:   Weight Loss Prediction for Relatively Inactive Men, 36 to 55 Table 6.5:   Weight Loss Prediction for Moderately Active Men, 36 to 55 Table 6.6:   Weight Loss Prediction for Relatively Inactive Men, 56 to 75 Table 6.7:   Weight Loss Prediction for Moderately Active Men, 56 to 75 Table 6.8:   Weight Loss Prediction for Relatively Inactive Women, 18 to 35 Table 6.9:   Weight Loss Prediction for Moderately Active Women, 18 to 35 Table 6.10: Weight Loss Prediction for Relatively Inactive Women, 36 to 55 Table 6.11: Weight Loss Prediction for Moderately Active Women, 36 to 55 Table 6.12: Weight Loss Prediction for Relatively Inactive Women, 56 to 75 Table 6.13: Weight Loss Prediction for Moderately Active Women, 56 to 75 Table 6.14: 900 kcalorie Balanced Diets Table 6.15: 1200 kcalorie Balanced Diets Table 6.16: 1500 kcalorie Balanced Diets Table 6.17: 1800 kcalorie Balanced Diets Table 6.18: Sample Daily Food Log Table 6.19: Weight Maintenance kcalories for Men, 18 to 75 Table 6.20: Weight Maintenance kcalories for Women, 18 to 75 Table 6.21: Sample Maintenance Eating Plan Table 6.22: Sample Maintenance Eating Worksheet Table 7.1:   All-In-One Fitness Log Figure 1.1: Block Diagram of Cardiovascular System Figure 4.1: Stretching Exercises (c to g) Figure 4.2: Human Body's Muscles - Front View Figure 4.3: Human Body's Muscles - Rear View Figure 4.4: Dumbbell Exercises (a to c) Figure 4.5: Dumbbell Exercises (d to g) Figure 5.1: Metabolic Pathways: Absorptive Stage Figure 5.2: Metabolic Pathways: Post-Absorptive Stage Figure 6.1: Human Body Types Figure 6.2: Forms of Energy Taken In & Expended by the Human Body Figure 6.3: Why the Number of Days to Lose the Next 5 kgs Increases

(Back to top of page)

Enter your search terms Submit search form Web NoPaperPress