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* Your Lifelong Fitness Guide *

Total Fitness - Metric Edition ebook cover
  • Perfect For both Men & Women

  • 157 pages Loaded with Workout Strategies, Tips & Guidance

  • Safe, Natural, Effective & Easy-to Use

  • Comprehensive Weight Control & Nutrition chapters

  • Develop a Good-Looking, Trim Body

  • Enrich the Quality of your Life & Live Longer

  • Reduce your Blood Pressure & Risk for Heart Attack, Stroke & Type II Diabetes

Some readers may prefer:
Total Fitness - U.S. Edition eBook or Total Fitness - U.K. Edition eBook

Excerpt from: Chapter 4 - EXERCISE FUNDAMENTALS **


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 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.

Partial view of kcalories expended for various activities

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Excerpt from Chapter 6: WEIGHT CONTROL

Weighing in on a 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. 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.

    Weight Loss Prediction table in Total Fitness - Metric Edition eBook

    Excerpt from Chapter 5: BASIC NUTRITION **

    Portion of the section: "Vitamins and Minerals"


    Bottle of vitamin pillsThe 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 Foods containing vitamin Ais 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.

    Dairy foods containing vitamin DVitamin 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 Total Fitness - Metric Edition eBook

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

    Click here to order Total Fitness Metric Edition eBook.

     

    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


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