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    Total Fitness for Women - Metric Edition
    Total Fitness for Women - Metric Edition
    Total Fitness for Women - Metric Edition
    Ebook176 pages2 hours

    Total Fitness for Women - Metric Edition

    By Vincent Antonetti PhD

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    About this ebook

    This eBook is a sensible guide to exercise, nutrition, weight loss and weight maintenance. Topics are treated in depth and with equal emphasis. PhD author, metric units.
    LanguageEnglish
    PublisherNoPaperPress LLC
    Release dateJul 17, 2014
    Total Fitness for Women - Metric Edition

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      Book preview

      Total Fitness for Women - Metric Edition - Vincent Antonetti PhD

      TOTAL FITNESS

      FOR WOMEN

      Metric Edition

      Vincent Antonetti, Ph.D.

      NoPaperPress™

      Copyright © 2013  by NoPaperPress  All rights reserved. No part of this book may be reprinted, reproduced, transmitted, stored in a retrieval system, or otherwise utilized in any form or by any means, electrical or mechanical, without the prior written permission of NoPaperPress.com™.

      CONTENTS

      LIST OF TABLES

      What’s In This eBook

      Health Risks & Counter Measures

      The Benefits of Being Fit

      Knowledge is Power

      Medical Assessment

      Cardio Self Assessment

      Strength Assessment

      Flexibility Assessment

      Body-Weight Assessment

      BMI-Based Weight vs. Height

      Are You Eating Properly?

      Time to Set Goals

      EXERCISE FUNDAMENTALS

      Be More Active Every Day

      Calories Burned

      Types of Exercise

      Select the Right Exercise

      Aerobic Exercise: How Hard?

      Aerobic Target-Training Zone

      Aerobic Exercise:  Intensity-Level

      Aerobic Exercise:  How Often?

      Aerobic Exercise:  Typical Workout

      Pulse Measurement

      Monitors For Aerobic Exercise

      Walking Program

      Get a Pedometer and Step Out

      Jogging Program

      Your Body’s Muscles

      Strength-Building Programs

      Additional Strengthening Exercises

      Other Exercises

      Missed Workouts

      Exercising in Hot Weather

      Exercising in Cold Weather

      Exercise Risks and Problems

      Avoiding Injury

      Keep an Exercise Log

      A Fitness Expert’s Ideal Exercise

      My Personal Exercise Routine

      Workout to Stay Healthy

      NUTRITION BASICS

      Our Disastrous Eating Habits

      Nutrients, Micronutrients etc

      Proteins are Building Blocks

      You Need Carbs

      Glycemic Index

      Glycemic Load

      Cholesterol and Triglyceride Levels

      Fats in Foods

      Vitamins and Minerals

      Phytonutrients

      Vitamin/Mineral Supplements

      Guidelines for Healthy Eating

      Basic Food Groups

      Become a Calorie Expert

      Estimating Calories in a Meal

      You Need Fiber

      Water, Water Everywhere

      Use Salt Sparingly

      Not Too Much Sugar

      Common-Sense Nutrition

      Eat Slowly

      WEIGHT LOSS

      Energy Conservation

      Total Energy Requirements

      Activity Energy & Activity Levels

      You Generate Heat When You Eat

      The Weight Loss Program

      When Does Weight Change Occur?

      What About Counting Carbs?

      Count Weight Watchers’ Points?

      Weight Loss Diets

      The Best Weight-Loss Diets

      Weight Loss Math

      Weight Loss Prediction Tables

      Selecting the Correct Table

      Weight Loss Rate Will Decrease

      Weight Variations Due to Water

      The Dreaded Weight Loss Plateau

      Weight Loss Maxims

      Weight Loss Eating Patterns

      Set Meals for Calorie Control

      Pre-Planned Diets

      Pre-Planned Diets Notes

      Weight Loss Strategies

      Exchanging Foods

      Simple is Better

      Get a Good Cookbook &Cal Ref

      Estimating Portion Sizes

      How to Handle Overeating

      Keep a Log of What You Eat

      Handling Special Situations

      Plot Your Weight Loss

      Can You Target Weight Loss?

      Losing Belly Fat

      Last On First Off

      Words of Caution

      Don’t Give Up!

      WEIGHT MAINTENANCE

      The Weight Maintenance Program

      Why Do People Regain Weight?

      Weight – a Life-Long Struggle

      Planning Maintenance Eating

      Mini Diets Maintain Weight Loss

      Keys to Life-Long Weight Control

      LIFE-LONG FITNESS

      The Keys to Total Fitness

      Make It Happen

      Disclaimer Statement

      LIST OF TABLES

      Table 1  VO2max vs Fitness Level

      Table 2  Push-up Performance

      Table 3  Squat-Test Performance

      Table 4  Sit & Reach Test

      Table 5  Body Mass Index (BMI)

      Table 6  BMI vsWeight Profile

      Table 7  BMI-Based Weight vs. Height

      Table 8: Calories Burned vs. Activity

      Table 9: TTZ: 20 to 40 year olds

      Table 10: TTZ: 45 to 65 year olds

      Table 11:  Walking Program for Beginners

      Table 12:  Jogging Program

      Table 13: Health Risks in Hot Weather

      Table 14: Heat Index

      Table 15:  Wind-Chill Temperature

      Table 16: Frostbite Risk vs. Wind-Chill

      Table 17:  Sample Exercise Log

      Table 18:  Glycemic Rank of Common Foods

      Table 19:  Fats in Foods

      Table 20: (RDA) for Selected Vitamins

      Table 21: RDA for Selected Minerals

      Table 22: Calorie Rank of Basic Foods

      Table 23: Calorie Rank of Common Foods

      Table 24:  Weight Loss Prediction Tables

      Table 25: Portion of Table 26

      Table 26: Weight Loss  - Inactive - 18 to 35

      Table 27: Weight Loss  - Active - 18 to 35

      Table 28: Weight Loss  - Inactive - 36 to 55

      Table 29: Weight Loss  - Active - 36 to 55

      Table 30: Weight Loss  - Inactive - 56 to 75

      Table 31: Weight Loss  - Active - 56 to 75

      Table 32: Weight Loss Eating Plan

      Table 33:  Menus for 900 kcal Diet

      Table 34:  Menus for 1200 kcal Diet

      Table 35:  Menus for 1500 kcal Diet

      Table 36:  Daily Food Log

      Table 37:  Weight Maintenance Calories

      Table 38: Maintenance Eating Plan

      Calculating VO2max  The following is undoubtedly the most difficult computation in this book, because VO2max is a function of so many variables: gender, weight, age, heart rate and time to complete the walking test walk.  Although the formulae are relatively complex, we have tried to simplify the calculation as much as possible.  The formula for women is:

      VO2max = 133 – W – H – A – T,  where

      W = 0.17 × Weight (kg)

      H =  0.157 × Heart rate

      A =  0.39 × Age

      T =  3.26 × Time to walk 1609 meters

      Example:  Determine VO2max and the fitness level of a 29 year-old woman who weighs 68 kg.  She finished the 1609 meter walking test in 14 minutes and 30 seconds (or 14.5 minutes) with a heart rate of 145 beats per minute.  The first step is to determine values for W, H, A and T.

      W = 0.17 × Weight = 0.17 × 68 kg = 11.6

      H = 0.157 × Heart rate = 0.157 × 145 = 22.8

      A = 0.39 × Age = 0.39 × 29 years = 11.3

      T = 3.26 × Time = 3.26 × 14.5 minutes = 50.5

      Then calculate VO2max = 133 – W – H – A – T

      VO2max = 133 – 11.6 – 22.8 – 11.3 – 50.5 = 36.8

      Finally, enter Table1 and find that a 29 year-old woman with VO2max = 36.8, her fitness level is good – actually very good bordering on excellent.

      Strength Assessment

      Rather than a strength-assessment that consists of one repetition with a maximum load, I prefer the much safer anaerobic muscular strength measuring technique, where you assess your strength by the number of repetitions you can perform with a sub-maximal load.  Moreover, in the tests that follow you will use your own body weight to determine how strong you are.  The standard tests are: the push-up test, the sit-up test, and the squat test.  Because the sit-up test can aggravate existing lower back problems, I only recommend the push-up and squat tests.  The objective in both tests is to see how many push-up and squat repetitions you can perform without stopping.

      Push-up Test:  For the test, women should employ the familiar half push-up, supporting their weight with their arms and knees.  Use Table 2 to assess your performance.

      Squat Test:  Stand about 30 cm in front of a chair.  Place your feet about shoulder width apart and extend your arms parallel to the floor to your front.  Bend your knees and slowly lower your body until your butt just touches the seat of the chair.  (But don’t sit on the chair.)  Then slowly return to the standing position.  Repeat as often as you can without stopping.  Use Table 3 to assess your performance.

      Flexibility Assessment

      This is a standard test to determine hip and trunk flexibility and is often used as a measure of overall flexibility.  Remember to warm up with a few gentle stretches before you start the test.  Sit & Reach Test:  First tape a meter stick to the floor at the 23-cm mark.  Remove your shoes and sit on the floor, with your legs forward and fully extended, so that the meter stick is between and almost parallel to your extended legs. (The meter stick’s zero mark should be closest to you). Locate your heels at the 23-cm mark and move your feet about 25 cm apart. Place one hand over the other and slowly stretch forward (without jerking or bouncing), and extend the tips of your fingers as far as possible along the meter stick.  Repeat three times. Your score is the furthest or highest number you are able to reach.  Use Table 4 to assess your flexibility.

      Body-Weight Assessment

      Many health-care practitioners now rely on Body Mass Index, or BMI, to determine if a person is overweight.  The BMI takes into account both a person’s weight and height and is calculated by dividing a person’s weight in kilograms by the square of their height (in meters).   Table 5 provides a convenient determination of BMI.  This table would not be applicable to competitive athletes, body builders, women who are pregnant or breast-feeding and the chronically ill.

      Table 5  Body Mass Index (BMI)

      The rationale behind the BMI is based on epidemiological data that show an increase in mortality when the BMI is above 25, although the increase in mortality tends to be moderate until a BMI of 30 is reached.  Table 6 shows how a person’s body-weight is categorized as a function of their BMI.

      BMI-Based

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