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Total Fitness for Women - UK Edition
Total Fitness for Women - UK Edition
Total Fitness for Women - UK Edition
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Total Fitness for Women - UK Edition

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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, Imperial & metric units.
LanguageEnglish
Release dateJul 17, 2014
Total Fitness for Women - UK Edition

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    Total Fitness for Women - UK Edition - Vincent Antonetti PhD

    TOTAL FITNESS

    For Women

    U.K. 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 Calories Expert

    Estimating Calories in a Meal

    You Need Fiber

    Water, Water Everywhere

    Use Salt Sparingly

    Not Too Much Sugar

    Common-Sense Nutrition

    Eat Slowly

    SLIMMING GUIDE

    Energy Conservation

    Total Energy Requirements

    Activity Energy & Activity Levels

    You Generate Heat When You Eat

    The Slimming Program

    When Does Weight Change Occur?

    What About Counting Carbs?

    Count Weight Watchers’ Points?

    Slimming Diets

    What Makes a Good Diet?

    Slimming Math

    Weight Loss Prediction Tables

    Selecting the Correct Table

    Weight Loss Rate Will Decrease

    Weight Variations Due to Water

    The Dreaded Weight Loss Plateau

    Slimming Maxims

    Weight Loss Eating Patterns

    Set Meals for Calorie Control

    Pre-Planned Diets

    Pre-Planned Diets Notes

    Slimming 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 Activities

    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 28

    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 353: 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 10 stone 9 lbs (67.7 kg).  She finished the 1609 meter walking test in 14 minutes and 30 seconds (which is 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 × 67.7 kg = 11.5

    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 VO2max = 133 – W – H – A – T

    VO2max = 133 – 11.5 – 22.8 – 11.3 – 50.5 = 36.7

    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

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