The components of the physical fitness that are mostly considered are the muscular strength, cardiovascular endurance, individual body fat composition, body flexibility and muscular endurance.
Locate your pulse (neck or wrist) and take a 10-second count. Multiplied by 6 to get your resting heart rate. Heartbeat for 10 seconds is 18
Therefore 18*6= 108
Determine Your Maximal heart rate = 220- your age = 220-20=200 beat per min
Determine Your Moderate Training range: 65-75% of max heart rate (this is a range, not a subtraction question) multiply your max HR by .65 and then by .75)
65% level: 200*0.65=130 bpm
75% level: 200*0.75=150 bpm
The ability of the body to work depends on the metabolism that is the process of the cells to change carbohydrates, fats, and proteins into energy. In some case, the process requires oxygen to take place (aerobic metabolism), however in some case the process happen without oxygen (anaerobic metabolism). For example, while at rest our bodies rely on aerobic metabolism for energy generation but as we perform work, our body needs more energy. Therefore, the body relies on anaerobic metabolism for energy generation.
My heart rate intensity is lower while that of my friend is higher. It is like that because the moderate exercise intensity should be 50% to 70% of the maximum heart rate. However, vigorous exercise intensity should be 70% to 85% of the maximum heart rate.
At the beginning of the exercise, we shall rely on the fat for energy generation. It will be possible because still need less energy in the process. When the exercise intensify our bodies will need more energy. Thus carbohydrates and fat will both be used to generate energy. This show that both aerobic and anaerobic operation will be working in our bodies to fuel us.
The relationship between calories in and calories out is called energy balance. Negative energy balance can result in the decrease in the metabolism process. These will lead to reduced bone mass, thyroid hormones, testosterone levels and physical performance. Therefore it leads to weight loss for the body. When I consume few calories that my usage in the exercise, my body will experience negative energy balance that will lead loss of weight.
According to the website the Calories burning of the person with 155 pounds and work for 20 min is 147.
Therefore, the person running at the pace of 6 mph will be:
However, if the pace increase to 10 mph will be:
The pace that is more intensive is that of 10mph. Because the person needs a lot of energy to run at that pace. This will lead to the combination of aerobic and anaerobic metabolism process to produce enough energy to facilitate that pace.
Six mph pace will rely on the fat as an energy source because it will need less energy (aerobic metabolism) and the process need oxygen to produce energy.
10mph will burn most calories because there is the need for more energy that causes many calories to be burnt.
The recommended range for Wendy for protein is 1.2-1.4 grams/kg, and carbohydrate is 6-7 grams/kg body weight.
The recommended range for Elsa for the protein is 1.6-1.7 grams/kg, and carbohydrate is 12-13 grams/kg body weight.
Endurance athletes need less energy in its exercise. Therefore, the athletes will need relative fewer calories intake is needed to be used in this exercise, thus less carbohydrate and protein.
Strength athletes need more energy to perform this exercise. Therefore higher amount of the calories needed to be used in this exercise. Hence the relatively higher amount of proteins and carbohydrates is needed.