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”