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Total Fitness - Metric Edition [eBook]

An intelligent guide to exercise, nutrition, weight loss & weight control, in depth and with equal emphasis, PhD author, 157 page eBook uses metric units.

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Sections

1. BEING FIT IS IMPORTANT
Cardiovascular System
Figure 1.1: Block Diagram of Cardiovascular System
High Blood Pressure
Atherosclerosis
Heart Attack Warning Signs
Cardiovascular DiseaseRisk Factors
Stroke
Stroke Warning Signs
Diabetes
What Can be Done?
2. FITNESS PRESCRIPTION
C Do not smoke
Do Not Smoke
Learn to Relax
The Benefits of Being Fit
Knowledge is a Requirement for Success
3. FITNESS ASSESSMENT
Medical Assessment
Aerobic-Capacity Assessment
Strength Assessment
Flexibility Assessment
Table 3.4: Flexibility Assessment: Sit & Reach Test
Body-Weight Assessment
Table 3.7: Weight (kg) Range versus Height for Men
Table 3.8: Weight (kg) Range versus Height for Women
Best Weight Example
Nutrition Practices Assessment
Time to Set Goals
4. EXERCISE FUNDAMENTALS
Be More Active Every Day
Energy Used During Different Activities
Energy Expended Example
Table 4.1: Energy Expended per Hour for Different Activities
Types of Exercise
Select the Right Activity
Aerobic Exercise: How Hard?
Aerobic Exercise: Target-Training Zone
Aerobic Exercise: Intensity-Level Guidelines
Table 4.2: Target-Training Zone: Ages 20 to 40 years
Table 4.3: Target-Training Zone: Ages 45 to 65 years
Target-Training Zone Example
Aerobic Exercise: How Long & How Often?
Aerobic Exercise: Typical Workout
Aerobic Exercise: Pulse Measurement
Aerobic Exercise: Monitoring Devices
Aerobic Exercise: Walking Program
Table 4.4: Walking Program for Beginners
Aerobic Exercise: Jogging Program
Table 4.5: Jogging Program for Beginners
Your Body’s Muscles
Strength-Building Programs
Additional Strengthening Exercises
Other Exercises
Missed Workouts
Exercising in Hot Weather
Table 4.6: Health Risks vs. Hot Weather Conditions (Heat Index)
Table 4.7: Heat Index for Various Temperature-Humidity Combinations
Exercising in Cold Weather
Table 4.8: Wind-Chill Temperature vs. Air Temperature & Wind Speed
Table 4.9: Frostbite Risk vs. Wind-Chill Temperature
Exercise Risks and Problems
Avoiding Injury
Keep an Exercise Log
Table 4.10: Sample Exercise Log
A Fitness Expert’s Ideal Exercise
My Personal Exercise Routine
Workout to Feel Good & Stay Healthy
5. NUTRITION BASICS
Metabolic Pathways
Figure 5.1: Metabolic Pathways - Absorptive Stage
Figure 5.2: Metabolic Pathways - Post-Absorptive Stage
Our DisastrousEating Habits
Nutrients, Micronutrients and Phytonutrients
Proteins are Building Blocks
You Need Carbohydrates
Glycemic Index
Glycemic Load
Cholesterol and Triglyceride Levels
Fats Found in Foods
Table 5.2: Fats in Foods
Vitamins and Minerals
Table 5.3: Recommended Dietary Allowances (RDA) for Selected Vitamins
Table 5.4: Recommended Dietary Allowances (RDA) for Selected Minerals
Phytonutrients Emerge
Guidelines for Healthy Eating
The Basic Food Groups
Table 5.5: Recommended Servings/Portion Sizes for Different Food Groups
Vitamin and Mineral Supplements
Food Container Labels
Energy Value of Foods
Table 5.6: Rank (kcalories per 100 g) of Common Foods
You Need Fiber in your Diet
Drink Lots of Water
Go Easy onSalt
Restrict Your Use ofSugar
Limit Alcohol & Caffeine
About Sports Drinks
Common Sense Nutrition
6. WEIGHT CONTROL
Causes of Overweight & Obesity
Figure 6.1: Human Body Types
Weight Change and Energy
Figure 6.2: Forms of Energy Taken In and Expended by the Human Body
Weight LossMath
Weight Loss Prediction Tables
Selecting the Correct Weight Loss Prediction Table
Table 6.1: Selecting the Correct Weight Loss Prediction Table
Weight Loss Prediction Example
Your Weight Loss Rate Will Decrease Over Time
Figure 6.3: Number of Days to Lose the Next 5 kg Increases
Weight Change Due to Water Variations
TheWeight Loss Plateau
Weight Loss Plateau Example
Weight Loss Principles
Weight LossDiets
What Makes a Good Weight-Loss Diet?
Planning Weight Loss Eating Patterns
Set Meals & Calorie Control
Keep a Log of What You Eat
Table 6.18: Sample Daily Food Log
Weight Maintenance - Keeping It Off
Weight Maintenance Example
Table 6.19: Weight Maintenance kcalories for Men
Table 6.20: Weight Maintenance kcalories for Women
Weight Control is a Life-Long Battle
Planning Weight Maintenance Eating Patterns
Maintenance Eating Plan Example
Table 6.21: Sample Maintenance Eating Plan
Table 6.22: Sample Maintenance Eating Plan Worksheet
Use Mini Diets to Maintain Weight Loss
Summarize Your Nutritional Needs
Table 6.23: Nutritional Needs of the Man in Example 6.5
7. LIFE-LONG FITNESS
Set Goals, Have a Plan & Keep a Log
The Keys to Life-Long Fitness
Table 7.1: Sample All-In-One Fitness Log for Tuesday July 11th
Make It Happen
BIBLIOGRAPHY

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Category:	Books - Non-fiction > Health & Lifestyle
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Upload Date:	02/18/2010
Copyright:	Traditional Copyright: All rights reserved
Tags:	strength ebook diet walking exercise nutrition vitamins metabolism fats carbohydrates (more tags) strength ebook diet walking exercise nutrition vitamins metabolism fats carbohydrates proteins overweight glycemic jogging aerobic food groups calories burned weight maintenance fitness assessment weight loss (fewer)

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