Bedienungsanleitung Echowell RUBY-100 (Seite 11 von 13) (Englisch)

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Balanced food intake is important while losing weight, and

exercise can speed the expenditure of the calories that we take in.

If you exercise 1-hour daily, but never stint yourself on food, you

cannot control body weight. You can gain calories easily with a

hamburger or a bottle of beer, so you cannot control your weight if

the intake and consumption of calories is not balanced. The

healthy intake is 15-20% protein, 20-30% fat and 50-60%

carbohydrates. Moreover, sufficient vitamins and minerals are

necessary. You can expend fat by dieting, but the fatty acids

generated might harm your body. A man needs at least 2000~3000

Kcal daily, the value varying according to your personal

requirements. We suggest you to ask a nutritionist to know how

many calories you need per day, and what kind of food will be

good for you.

Exercise and losing weight

We presume that you have controlled eating already, and we are

going to present the Pulsports functions which can help you

achieve the purpose of losing weight.

1). Energy calculations

Calculation of calories

We can use the equation W= F × S ×

to find out the calories

consumed. “W” means the actual work done and “

” 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

Shopping 0.5 hr 80 Kcal 60 Kcal

• You can calculate how many Kcal you need for daily work from

the above table.

2). Ideal body weight

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.

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

) × 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). The right way to lose weight

(a).

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.

Heart rate and calories consumption:

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