Anatomia Para El Movimiento I Spanish by Blandine Calais-Germanin

By Blandine Calais-Germanin

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It illustrates how increasing the intensity, duration, and frequency of your exercise can improve your fitness. Just circle the scores that match your typical activity level, multiply the numbers as indicated, and use the key at the bottom to see where you rate. If your score is below 40, you should begin—today—to increase your daily activity. 24 Activity Index Based on your regular daily activity, calculate your activity index by multiplying your score for each category (score = intensity × duration × frequency).

You stimulate these changes when you overload the muscles used in a given activity. Overload is accomplished by going a bit farther, or a bit faster, or both farther and faster than you usually do. This, in a nutshell, is the essence of training. LeSS Fit Aerobic training leads to an increased density of mitochondria in muscle tissue. Gently train by going a bit farther and a bit faster, and feel your level of energy increase. 44 More Fit and Faster How to Adjust Your Aerobic Fitness Training This chapter shows you how to coax important adaptations from your body.

Eat less, exercise more (expend more energy) 36 E4754/Sharkey/Fig. 13/360334/JG/R3 Height (in) Weight (lb) 66 70 75 79 84 88 92 97 101 106 110 114 119 123 128 132 136 141 145 150 154 158 163 167 172 176 180 185 189 194 198 202 207 211 216 220 224 229 233 238 242 246 251 255 260 264 268 273 277 282 286 290 295 299 304 308 312 49 51 53 55 57 59 61 63 65 67 69 71 73 75 77 79 81 83 19 20 22 23 24 26 27 28 29 31 32 33 35 36 37 38 40 41 42 44 45 46 47 49 50 51 52 54 55 56 58 59 60 61 63 64 65 67 68 69 70 72 73 74 76 77 78 79 81 82 83 84 86 87 88 90 91 18 19 20 21 22 24 25 26 27 28 30 31 32 33 34 36 37 38 39 40 41 43 44 45 46 47 49 50 51 52 53 54 56 57 58 59 60 62 63 64 65 66 67 69 70 71 72 73 75 76 77 78 79 80 82 83 84 16 18 19 20 21 22 23 24 25 26 27 29 30 31 32 33 34 35 36 37 38 40 41 42 43 44 45 46 47 48 49 50 52 53 54 55 56 57 58 59 60 61 63 64 65 66 67 68 69 70 71 72 74 75 76 77 78 15 16 17 18 19 20 21 22 23 24 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 13 14 15 16 17 18 19 20 20 21 22 23 24 25 26 27 28 28 29 30 31 32 33 34 35 36 36 37 38 39 40 41 42 43 44 44 45 46 47 48 49 50 51 52 52 53 54 55 56 57 58 59 60 60 61 62 63 12 13 14 15 16 17 17 18 19 20 21 22 22 23 24 25 26 27 27 28 29 30 31 32 32 33 34 35 36 37 37 38 39 40 41 42 42 43 44 45 46 47 47 48 49 50 51 52 52 53 54 55 56 57 57 58 59 12 13 13 14 15 16 16 17 18 19 20 20 21 22 23 23 24 25 26 27 27 28 29 30 30 31 32 33 34 34 35 36 37 38 38 39 40 41 41 42 43 44 45 45 46 47 48 48 49 50 51 52 52 53 54 55 55 11 12 12 13 14 15 15 16 17 18 18 19 20 21 21 22 23 24 24 25 26 26 27 28 29 29 30 31 32 32 33 34 35 35 36 37 37 38 39 40 40 41 42 43 43 44 45 46 46 47 48 48 49 50 51 51 52 10 11 12 12 13 14 15 15 16 17 17 18 19 19 20 21 21 22 23 24 24 25 26 26 27 28 28 29 30 30 31 32 33 33 34 35 35 36 37 37 38 39 39 40 41 42 42 43 44 44 45 46 46 47 48 48 49 10 10 11 12 12 13 14 14 15 16 16 17 18 18 19 20 20 21 22 22 23 24 24 25 25 26 27 27 28 29 29 30 31 31 32 33 33 34 35 35 36 37 37 38 39 39 40 40 41 42 42 43 44 44 45 46 46 9 10 10 11 12 12 13 14 14 15 15 16 17 17 18 19 19 20 20 21 22 22 23 23 24 25 25 26 27 27 28 28 29 30 30 31 31 32 33 33 34 35 35 36 36 37 38 38 39 40 40 41 41 42 43 43 44 9 9 10 11 11 12 12 13 13 14 15 15 16 16 17 18 18 19 19 20 20 21 22 22 23 23 24 25 25 26 26 27 27 28 29 29 30 30 31 32 32 33 33 34 34 35 36 36 37 37 38 39 39 40 40 41 41 8 9 9 10 11 11 12 12 13 13 14 14 15 16 16 17 17 18 18 19 19 20 20 21 22 22 23 23 24 24 25 25 26 27 27 28 28 29 29 30 30 31 32 32 33 33 34 34 35 35 36 37 37 38 38 39 39 Source: Expert Panel on the Identification, Evaluation, and Treatment of Overweight in Adults, 1998.

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