Operation Manual

 Pul sports-300/400  Pulsports-300/400
E24- -E25
1.
Calculation of calories
Energy calculations
We can use the equationW= 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
• You can calculate how many Kcal you need for daily work
from the above table.
2.
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.
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.
a). Heart rate and calories consumption:
The right way to lose weight
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.
b). The principles of losing and retaining weight:
(b-1). Retaining weight through exercise
Daily amount of exercise = Daily intake of calories －
Basic metabolism － Daily energy consumption from
work.
(b-2). Losing weight through exercise.
Daily amount of exercise > Daily intake of calories －
Basic metabolism － Daily energy consumption
from work.
• Surplus body fat of will expended this way.