Kako pronaci pravi kurs i zadrzati se zauvek na njemu
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Transcript of Kako pronaci pravi kurs i zadrzati se zauvek na njemu
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What now?
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Gojaznost (BMI>30) Prekomerna težina (BMI od 25 do 30)%
Izvor: Svetska zdravstvena organizacija ,2005
Prosečan životni vek stanovništva
Muškarci Žene
79 86
77 84
78 82
77 81
78 83
75 80
BMI – Body Mass Index
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BMI 24 BMI 32 BMI 42 BMI = težina u kg / (visina u cm /100)2
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BMR (za muškarce) = 66 + ( 13.7 x težina u kg )
+ ( 5 x visina u cm ) - ( 6.76 x godine )
BMR (za žene) = 655 + ( 9.6 x težina u kg ) +
( 1.8 x visina u cm ) - ( 4.7 x godine)
Primer: za mušlarca od 26 godina ,visokog 185 koji ima 88 kg
BMR je 2007.
BMR - Basal Metabolic Rate
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Mala ili nikakva fizička aktivnost Potreban dnevni unost kalorija = BMR x 1.2
Laka aktivnost (1-3 puta nedeljno) Potreban dnevni unost kalorija = BMR x 1.375
Umerena aktivnost (3-5 puta nedeljno) Potreban dnevni unost kalorija = BMR x 1.55
Intenzivna aktivnost (6-7 puta nedeljno) Potreban dnevni unost kalorija = BMR x 1.725
Veoma intenzivni treninzi (treninzi dva
puta na dan) Potreban dnevni unost kalorija = BMR x 1.9
Primer: za mušlarca od 26 godina ,visokog 185 koji ima 88 kg i koji ima
3-5 puta nedeljno umerenu aktivnost
Potrebna dnevna količina kalorija je 3111 kalorija
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PDUK - Potreban dnevni unost kalorija
Primer: za mušlarca od 26 godina ,visokog 185 koji ima 88 kg i koji ima
3-5 puta nedeljno umerenu aktivnost i želi da smanji kolažu
Potrebna dnevna količina kalorija je oko 2800 kalorija
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