Pulsports-100/200
Pulsports-100/200
E20- -E21
Balanced food intake is important while losing weight, and
exercise can speed the expenditure of the calories that we take in.
If you exercise 1-hour daily, but never stint yourself on food, you
cannot control body weight. You can gain calories easily with a
hamburger or a bottle of beer, so you cannot control your weight if
the intake and consumption of calories is not balanced. The
healthy intake is 15-20% protein, 20-30% fat and 50-60%
carbohydrates. Moreover, sufficient vitamins and minerals are
necessary. You can expend fat by dieting, but the fatty acids
generated might harm your body. A man needs at least 2000~3000
Kcal daily, the value varying according to your personal
requirements. We suggest you to ask a nutritionist to know how
many calories you need per day, and what kind of food will be
good for you.
Exercise and losing weight
We presume that you have controlled eating already, and we are
going to present the Pulsports functions which can help you
achieve the purpose of losing weight.
1). Energy calculations
Calculation of calories
We can use the equation W= F × S ×
η
to find out the calories
consumed. “W” means the actual work done and “
η
” the rate of
mechanical efficiency of the body, and the range is 22-25%.
According to the equation we can have the following results:
when W is 1000 Kcal, and the rate of mechanical efficiency of
body is at about 1000÷0.25 - 1000÷0.22, we are talking about a
consumption of 4000 - 4500 Kcal, and deducting the actual work
of 1000 Kcal, 3000 - 3500 Kcal is expended.
Energy consumption from everyday work:
Item
Duration
Male
Female
Sleep
8 hr
460 Kcal
350 Kcal
Eating
1 hr
90 Kcal
70 Kcal
Driving
0.5 hr
50 Kcal
35 Kcal
Standing
1 hr
125 Kcal
95 Kcal
Office work
6 hr
620 Kcal
465 Kcal
Cooking
1.5 hr
245 Kcal
180 Kcal
Showering
0.2 hr
70 Kcal
50 Kcal
Shopping
0.5 hr
80 Kcal
60 Kcal
•
You can calculate how many Kcal you need for daily work from
the above table.
2). Ideal body weight
We know that there are many different equations for calculating
the ideal body weight, and usually we use the ACSM equation,
which uses BMI (Body Mass Index) as a reference for ideal body
weight.
BMI = Weight (kg) ÷ square of height (m2)
※
Ideal BMI value for males is 22
※
Ideal BMI value for females is 21
Normally, a range within ±10% of the ideal value can be thought
of as the ideal weight, so a suitable BMI for males is 19.8 - 24.2,
and for females it is 18.9 - 23.1.
An easy way find your ideal body weight is:
Male: Square of Height (m
2
) × 22
Female: Square of Height (m2) × 21
For example, the ideal body weight for a male with height of 175
cm is 67 kg (1.752 × 22), and suitable weight is 60.3 - 73.7 kg
(±10% of ideal body weight)
3). The right way to lose weight
(a).
The body obtains energy from burning fuels such as
carbohydrates and fat, in this process the cardiovascular
system delivers oxygen to the skeletal muscles. If the
skeletal muscles need a lot of oxygen it is the result of the
fuels burning faster. We can train the cardiovascular system
and skeletal muscles by exercise. We suggest exercising 20
minutes a day at least 3 to 5 days a week. If you desire to
lose fat then exercise over 30 minutes a day is
recommended. Fat expenditure depends on the time and
intensity of exercise, the more you exercise the more fat will
be expended. Warm up and cool down is necessary. Always
do a slow warm up and cool down as well as gentle
stretching for at least 5 to 10 minutes to avoid athletic injuries.
30 minutes of exercise with the addition of warm up and cool
down (10 to 20 minutes) will make the average workout time
around 50 minutes. If you do not have the appropriate time or
cannot endure exercise for 50 to 60 minutes at one time, 30
minutes of exercise two times a day is also available. The
body will keep burning fat with in 30 minutes after exercise
this means more calories will be expended.
Heart rate and calories consumption:
