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* Your Lifelong Fitness Guide *

Total Fitness - UK 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 - Metric Edition eBook

Excerpt from: Chapter 4 - EXERCISE FUNDAMENTALS

Energy Used During Different Activities:


United Kingdom flagThe 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 man (or woman) who weighs 12 stone and plays nine holes of golf (pulling a golf cart) in two hours. From the partial table in the next section, we find a person weighing 12 stone burns 378 kcalories per hour playing golf. Thus, in two hours this individual would burn 2 x 378 = 756 kcal.

But from this we must subtract the number of kcalories this person would have used anyway if, instead of golfing, he or she just sat for the two hours. From the table, we find sitting uses 98 kcal per hour, or 196 kcalories in two hours. Then the net energy a person weighing 12 stone would expend playing nine holes of golf (over and above just sitting) totals 756 196 = 560 kcalories.

Partial view of kcalories expended for various activities

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Excerpt from Chapter 6: WEIGHT CONTROL


People who are slimming 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 - U.K. Edition contains a set of Weight Loss Prediction and Weight Maintenance Calorie tables, formatted specifically for U.K. readers, and not found anywhere else!

Weight Loss Prediction Example:

Charlotte is 42 years old, 5' 4" and weighs 12 stone. She has a sedentary job as a software engineer and spends most of her free time reading and relaxing in front of the telly. How long will it take her to lose one stone?

Based on her age, gender, weight and activity level, she would select the table shown below. First she scans the far left of the table and locates her present weight of 12 stone. From this number Charlotte would run her finger horizontally (to the right) until it intersects the vertical column headed by the 1.0 st weight loss desired. The three numbers at the intersection are time in days to lose one stone - depending on the number of kcalories she consumes. To lose one stone, her kcalorie intake options are:

  • 900 kcal for 37 days.1
  • 1200 kcal for 46 days.
  • 1500 kcal for 61 days.

  • Which alternative should she choose? How much time could she save by increasing her activity level? After he has lost weight, how does she keep it off? All this and much, much more is explained in TOTAL FITNESS - U.K. Edition.

    Partial view of Weight Loss Prediction table from Total Fitness - U.K. Edition eBook

    Excerpt from Chapter 5: BASIC NUTRITION

    Portion of the section: "Vitamins and Minerals" **

    Foods & pills - ways one can obtain vitaminsThe 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.

    Vitamin Table in Total Fitness - U.K. Edition eBook

    The remainder of this discusssion of vitamins is continued in Total Fitness - U.K. Edition which also contains an extensive section on minerals.

    Click here to order Total Weight Control UK Edition eBook.

    TOTAL FITNESS - U.K. Edition - TABLE of CONTENTS (157 pages)

    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
    The Benefits of Being Fit
    Knowledge Leads to Success

    Medical Assessment
    Aerobic (Cardio) Assessment
    1600 Metre Walking Test
    Strength Assessment
    Flexibility Assessment
    Body Weight Assessment
    Body Weight Assessment Example
    Nutrition Practices Assessment
    Time to Set Goals

    How to Be More Active
    kcalories Burned 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 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 Get Healthy & Feel Good

    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
    How to Estimate kcalorie 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

    Causes of Overweight & Obesity
    Weight Change & Energy
    Weight Loss Math Made Easy
    Weight Loss Prediction Tables
    Selecting Weight Loss Prediction 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
    Slimming Principles
    Types of Slimming Diets
    What Makes a Good Slimming Diet?
    Planning Slimming Eating Patterns
    Set Meals & kcalorie Control
    900, 1200, 1500, 1800 kcalorie Diets
    Keep a Log of What you Eat
    Weight Maintenance - Keeping It Off
    Weight Maintenance Example
    Weight Management is a Life-Long Battle
    Planning Maintenance Eating
    Maintenance Eating Plan Example
    Mini Slimming Diets to Maintain Weight
    Summarize Your 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: 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: Best Weight Range vs. Height for Men
    Table 3.8: Best Weight Range vs. Height for Women

    Table 4.1: kcalories Burned 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: kcalorie 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 kcalorie Slimming Diets
    Table 6.15: Eating Patterns for 1200 kcalorie Slimming Diets
    Table 6.16: Eating Patterns for 1500 kcalorie Slimming Diets
    Table 6.17: Eating Patterns for 1800 kcalorie Slimming 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 Weight Maintenance Eating Plan
    Table 6.22: Sample Weight 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 0.5 Stone Increases

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