Download - Health and fitness specialist
HEALT
H AND F
ITNES
S
SPECIA
LISTS
M A N U E L A G U A Y O & B R U N O C A B A L L E R O
• HEIGHT: 154 Cm
• WEIGHT: 113 KG
• BMI: 48
• IDEAL WEIGHT: 51 KG
MORE THAN 40 BMI IS OBESITY THIRD DEGREE
JANE, 41 YEARS OLDWeight (Kg)Height2 (Mt)BMI=
• HEIGHT: 153 Cm
• WEIGHT: 40 KG
• BMI: 17
• IDEAL WEIGHT: 51 KG
FROM 17 TO 19 IT IS ACCEPTABLE SLIMNESS
KATIE, 21 YEARS OLD
• LOW-FAT DAIRY PRODUCTS
• VEGETABLES
• FRUITS
• FISH
• LEAN MEAT OR CHICKEN
• LEGUMES
THE APPROPIATE DIET
3/Day
2 plates/Day
3/D
ay
2/Week
2/Week
2/Week
• EGGS
• CEREALS OR PASTAS
• BREAD
• OIL
• SUGAR
• WATER
THE APPROPIATE DIET2-3/Week
4-5/Week
1½ /Day
As less as possible
4/Day
6/8 Glasses
= 1800 Kcal
• AGE
• CAPACITIES
• LIMITATIONS
RECOMMENDED EXERCISES TO JANE
CALORIES BURNT: 800 CAL/HR
• AGE
• CAPACITIES
• LIMITATIONS
RECOMMENDED EXERCISES TO KATIE
CALORIES BURNT: 1000 CAL/HR
EXPECTED RESULTS IN BOTH CASES
Cut out - To stop doing (something)Example: “My Dad has very high cholesterol, so he has cut out junk food from his diet”
Pig out - To eat a lot of food at one time.Example: “Jamie had been on a diet all week, so during the weekend he pigged out on fast food”
Sore - your muscles are hurting.
Example: “That was a great workout! I’m going to be sore tomorrow”
To warm up – It is to do light or easy exercise in preparation for more intense exercise later.
Example: “It’s important to warm up in order to avoid sports injuries”