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    Total Fitness for Men - Metric Edition
    Total Fitness for Men - Metric Edition
    Total Fitness for Men - Metric Edition
    Ebook208 pages2 hours

    Total Fitness for Men - 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 Men - Metric Edition

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      Total Fitness for Men - Metric Edition - Vincent Antonetti PhD

      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 one-mile test walk.  Although the formulae are relatively complex, we have tried to simplify the calculation as much as possible.  The formula for men is:

      VO2max = 139 – W – H – A – T,  where

      W = 0.17 × Weight (kg)

      A =  0.39 × Age

      H =  0.157 × Heart rate

      T =  3.26 × Time to walk 1609 meters

      Example:  Determine VO2max and the fitness level of a 29 year-old man who weighs 70 kg.  He 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 × 70 kg = 11.9

      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  = 139 – W – H – A – T

      VO2max = 139 – 11.9 – 22.8 – 11.3 – 50.5 = 43.1

      Finally, enter Table1 and find that, for a 29 year-old man with VO2max = 43.1, his fitness level just makes the good category.

      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:  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

      Sit & Reach Test:  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.  To conduct the test, 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

      In recent years, many health-care practitioners 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 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 Weight vs. Height

      A better way to use BMI is the New BMI-Based Weight vs. Height Chart shown in Table 7, where the underweight category corresponds to BMI = 18.5 or less, normal weight is for BMI = 18.6 to 24.9, overweight is for BMI =  25.0 to 29.9, obese is for BMI = 30.0 to 39.9 and extremely obese is for BMI = 40 or more.  Again, this table would not be applicable to competitive athletes, body builders and the chronically ill.

      Example:  Determine BMI of a man who is 190 cm tall and weighs 80 kg.  First use Table 5.  Scan the far left of the table and locate his weight of 80 kg.  From this number run your finger horizontally (to the right) until it intersects the vertical column headed by his 190 cm height.  The number at the intersection is his BMI = 22.2.  According to Table 6 his weight is in the normal range.

      Example:  Determine the normal (healthy) weight range for a man who is 190 cm tall.  From Table 7, find that at 190 cm this man must weigh between 67.1 and 89.9 kg for his weight to be in the normal range, that is for his BMI to be between 18.6 and 24.9.  I think you will agree that the new BMI-Based Weight vs. Height chart (Table 7) is more useful than the BMI table (Table 5).   (Note that Table 7 can be used independently of Tables 5 and 6.)

      Waist-to-Hip Ratio:  Another important weight-profile parameter is your waist-to-hip ratio.  Health risks for heart attack and stroke increase considerably for:

      - Men with a waist to hip ratio greater than 1.0.

      - Women with a waist to hip ratio greater than 0.8.

      To calculate your ratio, measure your waist size (at its narrowest circumference) and divide it by your hip size (at the widest section).  For example, a man with a 110-cm waist and 90-cm hips would have a waist to hip ratio of 110/90 = 1.2, and would have an increased risk for health problems.

      Are You Eating Sensibly?

      To broadly assess how appropriate your current nutritional practices are please complete the following questionnaire.  (You may need pencil

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