Exercise Smart - UK Edition
By Earl Simmons
()
About this ebook
Read more from Earl Simmons
Exercise Smart - Metric Edition Rating: 0 out of 5 stars0 ratingsExercise Smart - US Edition Rating: 0 out of 5 stars0 ratings
Related to Exercise Smart - UK Edition
Related ebooks
Total Fitness for Men - UK Edition Rating: 0 out of 5 stars0 ratingsTotal Fitness for Women - Metric Edition Rating: 0 out of 5 stars0 ratingsTotal Fitness for Men - Metric Edition Rating: 0 out of 5 stars0 ratingsTotal Fitness for Women - UK Edition Rating: 0 out of 5 stars0 ratingsTotal Fitness for Women - US Edition Rating: 0 out of 5 stars0 ratingsTotal Fitness for Men - US Edition Rating: 0 out of 5 stars0 ratingsWeight Maintenance - Metric Edition Rating: 0 out of 5 stars0 ratingsWeight Maintenance - US Edition Rating: 0 out of 5 stars0 ratingsWeight Maintenance - UK Edition Rating: 0 out of 5 stars0 ratingsWeight Loss for Women - US Edition Rating: 1 out of 5 stars1/5Weight Loss for Women - UK Edition Rating: 0 out of 5 stars0 ratingsThe Top 50 Cross Training Workouts To Get In The Best Shape Of Your Life. Rating: 0 out of 5 stars0 ratingsCalisthenics for Beginners: 30 Best Body Weight Exercises for Absolute Beginners Rating: 2 out of 5 stars2/5Weight Loss for Women - Metric Edition Rating: 0 out of 5 stars0 ratingsSimplified Strength Training using your Bodyweight and a Towel at Home Vol. 1: Legs/Quads: Vol Rating: 0 out of 5 stars0 ratingsWeight Loss for Men - US Edition Rating: 0 out of 5 stars0 ratingsWeight Loss for Men - Metric Edition Rating: 0 out of 5 stars0 ratingsBodyweight Training: How To Increase Strength And Gain Muscle Mass At Home Rating: 0 out of 5 stars0 ratingsWorkout For Muscle Definiton Rating: 5 out of 5 stars5/5Travel Workouts Rating: 0 out of 5 stars0 ratingsBodyweight Strength Training Q&A: 26 Answers To The Most Common Questions About Calisthenics Rating: 0 out of 5 stars0 ratings101 Workouts For Men: Build Muscle, Lose Fat & Reach Your Fitness Goals Faster Rating: 3 out of 5 stars3/5Bodybuilding how-to Rating: 0 out of 5 stars0 ratingsCircuit Training Workouts: The Top 50 Circuit Training Workouts That Build Muscle & Burn Fat Rating: 0 out of 5 stars0 ratingsThe Idle Man Presents: The Idle Guide To Fitness Rating: 0 out of 5 stars0 ratings
Exercise & Fitness For You
Anatomy of Strength and Conditioning: A Trainer's Guide to Building Strength and Stamina Rating: 4 out of 5 stars4/5Wheels of Life: A User's Guide to the Chakra System Rating: 4 out of 5 stars4/5Calisthenics: Guide for Bodyweight Exercise, Build your Dream Body in 30 Minutes Rating: 3 out of 5 stars3/5Tight Hip Twisted Core: The Key To Unresolved Pain Rating: 4 out of 5 stars4/5Super Joints: Russian Longevity Secrets for Pain-Free Movement, Rating: 5 out of 5 stars5/5The Calisthenics Codex: Fifty Exercises for Functional Fitness Rating: 4 out of 5 stars4/5Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week Rating: 4 out of 5 stars4/5Convict Conditioning: How to Bust Free of All Weakness—Using the Lost Secrets of Supreme Survival Strength Rating: 4 out of 5 stars4/5Super Shred: The Big Results Diet: 4 Weeks, 20 Pounds, Lose It Faster! Rating: 4 out of 5 stars4/5The Seven Spiritual Laws of Yoga: A Practical Guide to Healing Body, Mind, and Spirit Rating: 5 out of 5 stars5/5Intelligent Fitness: The Smart Way to Reboot Your Body and Get in Shape Rating: 5 out of 5 stars5/5The Power of Now by Eckhart Tolle: Summary and Analysis Rating: 5 out of 5 stars5/5Weight Lifting Is a Waste of Time: So Is Cardio, and There’s a Better Way to Have the Body You Want Rating: 3 out of 5 stars3/5Resistance Band Workouts: 50 Exercises for Strength Training at Home or On the Go Rating: 4 out of 5 stars4/5Felon Fitness: How to Get a Hard Body Without Doing Hard Time Rating: 5 out of 5 stars5/5The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body Rating: 4 out of 5 stars4/5The Yoga Beginner's Bible Rating: 4 out of 5 stars4/5Shred: The Revolutionary Diet: 6 Weeks 4 Inches 2 Sizes Rating: 4 out of 5 stars4/5Easy Strength: How to Get a Lot Stronger Than Your Competition-And Dominate in Your Sport Rating: 4 out of 5 stars4/5Roxane Gay & Everand Originals: Built for This: The Quiet Strength of Powerlifting Rating: 5 out of 5 stars5/5Yoga for Witches Rating: 4 out of 5 stars4/5Strength Training for Seniors: Increase your Balance, Stability, and Stamina to Rewind the Aging Process Rating: 5 out of 5 stars5/5Polishing the Mirror: How to Live from Your Spiritual Heart Rating: 5 out of 5 stars5/5Yoga: 50 Poses and Meditations for Body, Mind, and Spirit Rating: 0 out of 5 stars0 ratingsComplete Krav Maga: The Ultimate Guide to Over 250 Self-Defense and Combative Techniques Rating: 2 out of 5 stars2/5The Complete Guide to Yin Yoga: The Philosophy and Practice of Yin Yoga Rating: 5 out of 5 stars5/5
Reviews for Exercise Smart - UK Edition
0 ratings0 reviews
Book preview
Exercise Smart - UK Edition - Earl Simmons
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 = 0.17 × Weight in kg
A = 0.39 × Age
H = 0.157 × Heart rate
T = 3.26 × Time for 1609 meters
Example: Determine VO2max and the fitness level of a 29 year-old woman who weighs 11 stone (70 kg). She finished the one-mile walking test (1609 meters) in 14 minutes and 30 seconds (use 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 = 0.17 × 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 min = 50.5
Then calculate VO2max using the formula for women.
VO2max = 133 – W – H – A – T
VO2max = 133 – 11.9 – 22.8 – 11.3 – 50.5 = 36.5
Finally, enter Table 1 for a 29 year-old woman with VO2max = 36.5 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.
Squat Test: Stand about 30 cm (12 inches) 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 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-inch 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