To maintain he alth, you need to eat right and have active rest. The number of calories eaten should match the calories burned. Imbalance leads to changes in the physiological state of the body. With a nutritional deficiency, exhaustion occurs, with an excess - obesity, hypertension, heart disease, diabetes mellitus. Therefore, it is very important to maintain a balance between the inflow and outflow of energy.
What is CFA
The ratio of calories burned per day to the main exchange is called the coefficient of physical activity (CFA). The value of the indicator depends on the professional activity that a person is engaged in during the day. Any activity increases the coefficient compared to the state of rest.
CFA is determined based on the following data:
- active actions throughout the day;
- gender;
- age.
Pothe coefficient of physical activity determines the relationship between activity and human he alth, its weight. Thanks to this, you can determine what needs to be increased or decreased during the day in order to bring the weight back to normal. Physical activity refers to all the actions that a person performs. It could be reading books, ice skating or watching TV. The state of human he alth depends on the indicators of physical activity. More and more diseases arise due to a passive lifestyle.
CFA value
The CFA value must always be above one. The average person has a score in the range of 1.4 to 2.4. Higher scores are found in professional athletes who train to the limit. To restore the body, overestimated indicators should be temporary. Indicators below 1, 4 appear in bedridden patients. In order to determine the coefficient of physical activity, it is necessary to take into account the temperature, metabolism and the effect of the disease on the body.
Coefficient 1, 4-1, 6 indicates a sedentary lifestyle. Such people do not go in for sports, rarely walk. Work is not associated with physical activity, the evening passes in front of a TV or computer. This group includes office workers, housewives, women on maternity leave with one child.
With indicators of 1, 6-1, 9, people sometimes experience physical activity. Work is associated with infrequent movements, a person takes walks, sometimes plays sports. To this typealso includes light manual workers.
1, 9-2, 0 - the coefficient of persons engaged in physical labor. These include production workers, as well as people involved in the fitness room for at least 3-4 hours a week.
A pronounced load of 2.0-2.2 is employed by dancers, agricultural workers, people who play sports 7 times a week.
Heavy physical activity starts from 2, 2. It is typical for athletes, workers with difficult physical working conditions.
CFA calculation
The physical activity quotient is calculated based on the type and duration of activities a person engages in during the day. If a person did the same thing during the day, then his CFA would always be the same. But vigorous activity is replaced by sleep, food and quiet rest, which means that at certain points in time the coefficient will be different.
The calculation of the coefficient of physical activity is carried out from the definition of what a person does and what time. For example, sleep is 8 hours, while CFA is equal to 1, therefore, the total coefficient will be equal to 81=8. Running at a speed of 12 km/h gives a CFA of 10. To find the total coefficient when running for 30 minutes, you need 100, 5=5. Thus, all 24 hours a day are calculated. The total coefficient for the day is summed up. If the total CFA turned out to be 45.9, then it must be divided by 24. 45.9/24=1.91 - the formula for the coefficient of physical activity.
Instant CFA can range from 1 to 300. Keep in mind:the more energy spent, the less time that can be spent on it. One powerful dash with a factor of 300 in duration will take 0.1 seconds. With moderate work with an indicator of 5 people is able to work during the day.
The average coefficient during the day is much less than the instantaneous one. A person needs rest to recuperate.
CFA example
The instantaneous physical activity ratio depends on the activity a person is engaged in. An example of these indicators can be found in the table. If the required parameter is not available, then you can rely on the most similar one.
| Human activity | CFA |
| sleep | 1 |
| thinking while lying down | 1, 03 |
| reading | 1, 4 |
| sitting conversation, eating | 1, 6 |
| lectures, computer work | 1, 8 |
| teeth brushing | 2, 2 |
| playing the violin | 2, 3 |
| painter's job | 3, 4 |
| homework | 3, 5 |
| calm dancing | 3, 7 |
| hand wash | 3, 8 |
| plaster work | 4, 2 |
| carpentry work | 5, 3 |
| saw maintenance | 5, 9 |
| earthworks | 7, 0 |
| walking on crutches | 8, 0 |
| oblique mowing | 10 |
| ski slalom | 34 |
| 100m sprint | 50 |
How to increase CFA
Understanding how to calculate the physical activity coefficient, you can figure out how to increase CFA. Increasing the number of movements per day helps to reduce weight and improve the general condition of the body. The increase in physical activity should occur in accordance with the age and level of preparedness of the body.
The positive effect will be noticeable by increasing CFA every day for 30 minutes. Running and physical education will allow you to change the coefficient upwards. If this option is not considered, then you can replace the elevator with a walk up the stairs. Everyone can walk one stop. Parking the car away from the entrance to the supermarket will have a positive effect. During the break, you can do 10 push-ups or squats. Instead of a chair, you can use a fitball.
CFA dependence on everyday life
CFA lifestyle dependency allows you to determine what needs to be changed to improve the quality of life. With passive rest near the TV, sedentary work in the office, without long walks, the indicator will be low. Therefore, how a person spends most of the day depends on his coefficient of physical activity.
If a person has a hard physical work, or he is engaged in professional sports with regular training, then his coefficient will be much higher. Therefore, forMaintaining good he alth requires a balance between exercise and rest. A prolonged increase in CFA exhausts a person physically and psychologically. A consistently low ratio promotes muscle degradation and weight gain.
Determination of the norm of calories
To determine the number of calories your body needs, you can use the formula:
K (cal)weight (kg), where K - is a fixed value required for 1 kilogram of weight.
Women with a slow metabolism need 31 kcal, with an active one - 33 kcal. For men, the figures are different. With a slow metabolism - 33 kcal, with a good one - 35 kcal. With active physical activity, women can add 30% to the K coefficient, men 50%.
CFA and he alth addiction
People with a low physical activity factor are more likely to develop chronic diseases than those with an average CFA. The fact is that in order to maintain a good condition, you need to move. Excess weight provokes diseases such as hypertension, diabetes. Obesity puts a strain on the cardiovascular system. With improper metabolism and lack of physical activity, the risk of high cholesterol levels increases several times. He alth is affected by constant weight fluctuations, so it is important to maintain sufficient levels of CFA to avoid weight gain.
