CARDIOVASCULAR EFFICIENCY & FITNESS

P.C.GHOSH
DIRECTOR (PHYSIOLOGY & ERGONOMICS),RETIRED
CENTRAL LABOUR INSTITUTE,SION,MUMBAI
PRESENTLY AT
DEFENCE ENCLAVE,AIR FORCE STATION
6th STREET, 5th LANE, 38 MES ROAD
AVADI, CHENNAI-600 055, TEL: (044) 2684 1499
MOB: 9869534184 & 9790972857 & 9445739757 & 9840176508
E-mail : Pareshchandra_ghosh@yahoo.com
pcg_ghosh@rediffmail.com
ghoshpcg@gmail.com
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EXERCISE

DAILY
CALORIES ACTIVITY
RESTING
METABOLISM
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DAILY
ACTIVITY
CALORIES RESTING
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DAILY
T I VI TY
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TI NG
RES OLISM
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 ANNUAL HEALTH CHECK UP - 2016
Body Mass Index Analysis
NO. OF NORMAL OVER UNDER
DEPARTMENT OBESE
EMPLOYEES WEIGHT WEIGHT WEIGHT
PROCESS 60 38 17 3 2

UTILITY 30 15 15 * *

LOGISTICS 38 26 9 3 *

RAW MATERIALS 16 5 9 2 *

QA & LAB 21 11 10 * *

MECHANICAL 23 16 7 * *

HS & E 25 11 14 * *

P&A 16 2 13 1 *

ELECTRICAL 6 5 1 * *

INSTRUMENTATION 6 5 1 * *

PROCUREMENT 6 3 2 * 1

F&A 6 2 4 * *

INFOSYS 2 * 2 * *

CIVIL 2 1 1 * *
TOTAL 257 140 105 9 3
PERCENTAGE( % ) 54.47 40.85 3.5 1.17
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Benefit of exercise
► Reduces risk of heart disease

► Reduces risk of hypertension

► Reduces risk of osteoporosis

► Improves strength and stamina

► Improves flexibility

► Helps with weight control

► Reduces stress

► Improves sense of well-being

COMPONENTS OF FITNESS ROUTINE

►Cardio Endurance

►Muscular Endurance

►Muscular Strength

►Flexibility
Cardio Endurance

Aerobic exercises

Running, jogging, walking, bicycling,

swimming, rope skipping, skating etc.
Cardio Endurance

FIT
• Frequency: 3-5 days / week.

• Intensity: 60 to 80 % of maximum Heart Rate (HR)

Predicted HR max = 220 – age

• Time (duration): 20 to 60 minutes of continuous activity.

Exercise intensity Zone

Zones Intensity Comments

• Ideal for beginners
Healthy Heart 50 - 60% of max heart rate • Burns high percentage of fat
• Small number of calories

• Cardio-respiratory benefits
Fitness 60 - 70% of max heart rate •
Burns more calories

• Improves cardiovascular
Aerobic 70 - 80% of max heart rate
& respiratory capacity

• Burns low percentage of fat

Anaerobic 80 - 90% of max heart rate
but more calories
Exercise rating

►Walking

► Good: walking 3 km / day

• Better: walking 5 km / day
• Best: walking 7-8 km / day

►Bicycling

► Good: cycling 30 min / day

• Better: cycling 45 min / day
• Best: cycling 60 – 75 min / day
 Calorie consumption

Calorie Consumption for

10 Minutes of Activity
ACTIVITY Body Weight 55 - 80 kg. Body Weight 80 kg. & above
Walking Downstairs 56 78
Walking Upstairs 146 202
Walking at 3.5 km/hour 29 40
Walking at 6.5 km/hour 52 72
Running at 9 km/hour 90 125
Running at 11 km/hour 118 164
Running at 19.5 km/hour 164 228
Cycling at 9 km/hour 42 58
Walking at 21 km/hour 89 124
 Calorie consumption

Calorie Consumption for

10 Minutes of Activity
ACTIVITY Body Weight 55 - 80kg. Body Weight 80 kg. & above
SEDENTARY OCCUPATIONS
Sitting Writing 15 21
Light Office Work 25 34
Standing with light activity 20 28
Typing with computer 19 27
SPORTS
Swimming 40 56
Badminton 43 65
Football 69 96
Tennis 56 80
Volleyball 43 65
Self assessment

Waist to hip ratio (W/H ratio)

= Waist girth / Hip girth (cm)
Scale

Male : < 1.0

Female: < 0.8
Self assessment

Body mass index(BMI)

= Weight (kg) / Height (m2)
Scale

< 18.5 = Underweight

18.5 – 24.9 = Normal weight
25.0 – 29.9 = Over weight
> 30.0 = Obese
Guidelines

►Exercise must be continued on a regular basis.

►2 weeks detraining: Decrease in fitness.

►10 weeks to 20 weeks detraining: fitness as pre-training

status.

►Don't overdo exercise.

Muscular Endurance

Gym Workout
Light weight with more repetition

Muscular strength

Gym Workout
Moderate to heavy weight with less repetition
Gym work out

Repetition
1 3 6 18 21 25

Strength Strength Strength Strength

Endurance Endurance Endurance Endurance

Flexibility
Flexibility
Flexibility
Flexibility
Flexibility
Flexibility
Weight reduction tactics
TACTIC - 1
• Eat early as the body fat storing efficiency is high in the evening
• Don’t gorge as it leads to rising insulin levels & lowered fat burning

TACTIC - 2
• Long slow stroll before dinner - Excellent appetite suppressor
• Slow paced exercise causes increased fat burning
• Routine aerobic activity 4 - 5 times / week for 30 minutes
• Eat Light dinner

TACTIC - 3
Weight training leads to
• 8% more calorie burning with increased muscle mass
• Added calorie consumption with higher fat burning
Yoga Exercise

• Cardio-respiratory fitness

• Strength
Exercise - 1
• Flexibility
Exercise - 2
Do’s & Don'ts

► Always warm-up before the exercise program.

► Always cool down after the exercise program

►Record your resting & exercise heart rates.

► Don’t exercise within four hours after a meal.

► Don’t drink alcohol before an exercise program.

► Don’t smoke before an exercise program.

► For abnormal symptoms, seek physician’s help.

Major lifestyle factors promoting health

► Diet: high fiber, low fat

► Exercise: a regular walking program

► Moderation: Abstain from smoking & alcohol

► Rest & relaxation: adequate sleep

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Thank You
pcg_ghosh@yahoo.co.in