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Exercise Smart - US Edition
By Earl Simmons
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A complete easy-to-use exercise guide with lots of useful new tables and images. A great reference. eBook uses U.S. units.
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Book preview
Exercise Smart - US Edition - Earl Simmons
EXERCISE
SMART
U.S. Edition
Earl Simmons
NoPaperPress™
Copyright © 2009-2013 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™.
CONTENTS
TABLES
FIGURES
The Benefits of Being Fit
Medical Checkup
Cardio Self Assessment
Strength Assessment
Flexibility Assessment
Body-Weight Assessment
BMI-Based Weight vs. Height
The Road to Health
Exercise for Health
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
Workout to Stay Healthy
Life-Long Fitness
Set Goals - Have a Plan
Keys to Life-Long Fitness
Make It Happen
Bibliography
Disclaimer
TABLES
Table 1: VO2max versus Fitness Level
Table 2 Push-up Performance
Table 3 Squat-Test Performance
Table 4 Sit & Reach Test
Table5 Body Mass Index (BMI)
Table 6 Weight Profile vs. BMI
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
FIGURES
Figure 1: Stretching Exercises
Figure 2: Strengthening Exercises (a to c)
Figure 3: Strengthening Exercises (d to g)
Table 1: VO2max versus Fitness Level
Calculating VO2max: The following is undoubtedly the most difficult portion of 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.
For women: VO2max = 133 – W – H – A – T
For men: VO2max = 139 – W – H – A – T, where
W = 0.077 × Weight
A = 0.39 × Age
H = 0.157 × Heart rate
T = 3.26 × Time for mile
Example: Determine VO2max and the fitness level of a 29 year-old woman who weighs 150 pounds. She finished the one-mile 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 = 0.077 × Weight = 0.077 × 150 lbs = 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 min = 50.5
Then calculate VO2max using the formula for women.
VO2max = 133 – W – H – A – T
VO2max = 133 – 11.6 – 22.8 – 11.3 – 50.5 = 36.8
Finally, enter Table 1 for a 29 year-old woman with VO2max = 36.8 and find 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.
Table 2 Push-up Performance
Squat Test: Stand
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