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Tunturi Fitness Guide
Introduction Fitness Training Exercise Eat Right A better
life
 







Eat Right - Move Right

A well balanced diet is the cornerstone of good health. A beneficial diet favours unrefined foods and plenty of carbohydrates for energy and fibre content. A high-fibre diet is also extremely good for your digestion, so choose unrefined carbohydrates (whole-grain bread, porridge, vegetables, fruit). Cut your fat intake with skimmed milk, fish, lean meat and cereals.

Your diet should comprise around 55% carbohydrates, 25% fats and about 15%-20% protein (1.5g per kilo of weight per day).

Calories burn as you exercise
Exercising burns calories. And because you need energy - calories, joules - you need to be careful to eat enough.

Note! Basic metabolic activity accounts for more than 60% of your total daily energy consumption, while physical activity consumes at most 30%

Approximate energy content per food
Foodstuff
Energy
(kcal)
Foodstuff
Energy
(kcal)
Carrot
40
Chicken Leg
100-120
Slice of bread
50
Bottle of beer
115
Potato or Orange
60
Grilled fish, 100g
130
Slice of cheese
50-70
Pork Chop
270
Glass of milk
100
Piece of cake
300
Egg
100
Chocolate, 100g
500
Butter, spoonful
110
Hamburger
510
   
Chips, 100g
600


Energy needs by age group
Age (yrs)
Women
MJ/day
average
Range
Kcal/day
average
Range
11 - 14
8.4
6.1 - 10.7
2000
1450 - 2550
15 - 18
9.0
6.5 - 11.6
2150
1550 - 2750
19 - 30
8.6
7.5 - 9.6
2050
1800 - 2300
31 - 60
8.4
7.7 - 9.0
2000
1850 - 2150
61 - 75
7.7
7.1 - 8.4
1850
1700 - 2000
> 75
7.1
6.5 - 7.7
1700
1550 - 1850
Men
11 - 14
9.9
7.4 - 12.4
2350
1750 - 2950
15 - 18
11.6
8.2 - 14.9
2750
1950 - 3550
19 - 30
11.8
10.7 - 12.8
2800
2550 - 3050
31 - 60
11.3
10.5 - 12.2
2700
2500 - 2900
61 - 75
9.7
8.8 - 10.5
2300
2100 - 2500
>75
8.4
7.5 - 9.2
2000
1800 - 2200



Exercise and weight
Exercise is the only way to increase your body's energy consumption and improve performance. And exercise loses weight even without a low-calorie diet, although weight falls slower that way.

If you try to lose weight just by dieting, you'll lose some muscle tissue rather than only fat tissue. The basic metabolism then slows and to lose weight you need to continuously restrict the diet. The advantage of exercising is that someone who works out regularly consumes more energy at rest than a person on a strict diet.

Energy consumption of an average exerciser weighing 70 kg
 
Energy
Consumption
(kcal/h)
Speed
(km/h)
Ergometer
Display
(W)
Walking
200
4
50
Running
600
9
160
Cycling
250
12
80
Rowing
400
7
100
Swimming
300
35 m/min
110
Skiing
600
8
160


How to define obesity?
Here is a simple formula: deduct 105cms from your height and the result is your recommended weight in kilos. If you weigh 10-15 kilos more, it's time to change your eating and exercise habits for good. Remember that the effects of a crash diet often fade quickly.

You can calculate your weight index by dividing your weight by the square of your height. E.g. if you weigh 75kg and are 1.7m tall, your weight index is 75/1.7^2 = 75/2.89 = 26. The index acts as a guide to proper body weight and is known as the BMI or Body Mass Index. When following your weight, always measure it at the same time of the day, for instance in the morning.

An online BMI calculator is available here.



Exercise regularly, eat regularly
As we said earlier, a weight-watcher should exercise regularly. As fitness improves, you can prolong training time up to an hour a session. You must start slowly at low resistance because too much strain can damage your heart and blood vessels.

Beginner exercisers must work at a low pulse rate (50%-60%) for a long period, at least 20-30 minutes.

Set yourself a target, e.g. how many kilos you want to lose by a certain date. Write it down and design an appropriate exercise programme. Combining exercise with a healthy diet ensures positive results.

Recommendations for a weight-loss diet
Eat carbohydrates - fruit, vegetables, berries, cereals - which contain only half the calories for the same amount of fat.

Avoid fat, sugar and alcohol. Remember that many foodstuffs include hidden fat and sugar (e.g. chocolate, full-cream ice-cream)

Eat regularly and reduce portion sizes. Have breakfast, lunch and dinner to avoid the tempation to snack. Small portions prevent your system storing excess calories.

Reduce or eliminate emply calories (sweets, chocolate, soft drinks, sugar).

Be patient and don't try too hard. It's best to reduce weight at half to one kilo per week.

And please remember that nothing will happen overnight. Muscles that have not been used for a long time need time to tune-up and fat tissues tend to be persistent.

But if you start training regularly with a certain goal in mind and follow the instructions in this guide, you may be surprised how quickly you see and feel the results. You'll notice that you don't get out of breath so easily and have the strength to do more. And you'll look fitter, too!

One important aspect of your training is versatility. Varying your training exercises different muscle groups and helps maintain motivation. Experiment and compare to find what's best for you.