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 | Total Fitness - Metric Edition will show you how to: - Develop a trim, compact body.
- Greatly improve your energy and endurance.
- Enrich the quality of your life and live longer.
- Take years off your age, in looks and how you feel.
- Reduce your risk of heart attack, stroke and diabetes.
- Lower your blood pressure.
- Increase bone density & reduce risk of osteoporosis.
- Achieve lasting weight control.
Scroll down to see information on:
Exercise ♦ Weight Loss Prediction ♦ Nutrition |
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
 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 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 computer programmer 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 NUTRITIONPortion 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 |
1. BEING FIT IS IMPORTANT
Cardiovascular Disease
High Blood Pressure
Atherosclerosis
Heart Attack Warning Signs
Cardiovascular Disease Risk Factors
Stroke
Stroke Warning Signs
Diabetes
What Can be Done? (page 20)
2. FITNESS PRESCRIPTION
Do Not Smoke
Learn to Relax
The Benefits of Being Fit
Knowledge is Required for Success
3. FITNESS ASSESSMENT
Medical Assessment
Aerobic (Cardio) Assessment
Strength Assessment
Flexibility Assessment
Body Weight Assessment
Body Weight Assessment Example
Nutrition Practices Assessment
Time to Set Goals (page 37)
4. EXERCISE FUNDAMENTALS
Be More Active Every Day
Calories Burned for Different Activities
Calories 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 Routine
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 Feel Good (page 74) |
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
Calorie Value of Foods
You need Fiber in your Diet
Drink Lots of Water
Go Easy on Salt
Restrict Use of Sugar
Limit Alcohol & Caffeine
Common Sense Nutrition (page 103)
6. WEIGHT CONTROL
Causes of Overweight & Obesity
Weight Change & Energy
Weight Loss Math
Weight Loss Prediction Tables
Select Weight Loss Prediction Table
Weight Loss Prediction Example
Weight Loss Decreases Over Time
Weight Loss Due to Water Variations
The Weight Loss Plateau
Weight Loss Plateau Example
Weight Loss Principles
Weight Loss Diets
What Makes a Good Weight Loss Diet?
Planning Weight Loss Eating
Set Meals & Calorie Control
Keep a Log of What you Eat
Weight Maintenance - Keeping It Off
Weight Maintenance Example
Weight Management is a Battle
Planning Maintenance Eating
Maintenance Eating Plan Example
Mini Diets to Maintain Weight
Summarize Nutritional Needs (page 142)
7. LIFE-LONG FITNESS
Set Goals, Plan, Keep a Log
Keys to Life-long Fitness
Make It Happen BIBLIOGRAPHY (page 156) |
| TOTAL FITNESS Metric Edition - TABLES and FIGURES
Table 3.1: VO2 Max vs Fitness Level
Table 3.2: Strength Assessment: Pushup Test
Table 3.3: Strength Assessment: Squat-Test
Table 3.4: Flexibility Assessment: Sit & 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: Calories Expended 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: Calorie Rank 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: Eating Patterns for 900 Calorie Diets
Table 6.15: Eating Patterns for 1200 Calorie Diets
Table 6.16: Eating Patterns for 1500 Calorie Diets
Table 6.17: Eating Patterns for 1800 Calorie Diets
Table 6.18: Sample Daily Food Log
Table 6.19: Weight Maintenance Calories for Men, 18 to 75
Table 6.20: Weight Maintenance Calories 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: Number of Days to Lose the Next 5 kgs Increases
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