Posts filed under 'Articles'
The BMI formula is an equation used to calculate Body Mass Index, a number which is referenced to evaluate a person’s health risk in reference to weight and height.
Everyone has a unique BMI number. Use the steps below to determine yours.
1. Multiply your weight in pounds by .45
2. Multiply your height in inches by .0254, then square the answer.
3. Divide step 1 by step 2. The resulting answer is your BMI.
Here is an example for a person who is five feet seven inches tall, and weights 135 pounds.
1. 135 pounds x .45 = 60.75
2. 67 inches x .0254 = 1.7, then 1.7 squared = 2.89
3. 60.75 / 2.89 = 21
The next step is to evaluate your BMI number with the following standards.
- Less than 18.5 – Underweight
- 18.5 – 24.9 – Normal
- 25 – 29.9 – Overweight
- 30 – 34.9 – Obesity class 1
- 35 – 39.9 – Obesity class 2
- 40 and greater – Obesity class 3
An easier alternative to the BMI Formula is the BMI Chart. Below is the BMI chart in inches and pounds.
To find your BMI, locate your height from the far left column, then move across the same row to your weight. The number at the top in the same column is your BMI.
The BMI Formula and BMI chart are supposedly more accurate weight evaluation methods than the older ideal height weight chart.
However, it still has its limitations. BMI still bases its calculations on the ideal that a person can accurately assess weight based on height.
Another limitation of the BMI is that it can overestimate in people who are more muscular than average, such as athletes. On the other extreme, it can underestimate body in people who have less muscle than average, such as the elderly.
Don’t rely solely on the BMI or ideal height weight chart. Instead, to get a more accurate assessment of your weight, consult a licensed health professional and get a body fat percentage test.
August 9th, 2006
The goal of many athletes and exercisers is to “get cut” or to lose excess fat while at the same time retaining muscle mass and power. Unfortunately, it is not possible to lose copious amounts of fat without incurring some loss of muscle mass. The reason for this is because at any given moment during a day and even during exercise, the human body does not exclusively make use of a single substrate or energy-producing substance such as carbohydrate, protein or fat. As mentioned in previous articles, substrate utilization is exercise intensity dependent ? that is higher intensity exercise will rely more heavily on carbohydrate but will still metabolize small quantities of protein and fat. Likewise, during low intensity, extended duration exercise the body will rely more heavily on fat utilization yet still receive a percentage of the energy yield from protein and carbohydrate.
The key to fat loss that spares muscle mass and power is to shift energy balance in the favor of increased expenditure. In my opinion, the source of this energy expenditure is irrelevant – as long as a negative caloric intake is achieved. Here’s why: long periods of extended cardiovascular exercise tends to metabolize more fat but a major drawback is that it has a muscle wasting effect (look at the build of any marathoner). This is due to the fact that cortisol (a protein catabolizing hormone) levels are increased for long periods of time. Also, during endurance type exercise, amino acids from muscle tissues are required to keep blood glucose levels normal should liver glycogen (stored carbohydrate) levels deplete. Lastly, during endurance-type exercise, only the low threshold Type I muscle fibers will be activated, resulting in little to no stimulation/training of the larger and more powerful Type IIA and B fibers.
Therefore, the best advice for individuals wanting to “cut” while preserving muscle mass and power is to perform high intensity interval training (HIIT). Interval training is a unique form of training that utilizes short periods (3-5 min.) of intense running (close to maximal capacity/VO2max) separated by rest periods of the 2-3 times the same duration. The intensity of interval training allows for a greater power output (greater energy expenditure in less time) and the activation of the large Type II muscles, thus preserving power and strength gains. Also, since Type IIA fibers exhibit some of the qualities of Type I muscle fibers (endurance muscle), performing interval training will actually lead to greater increases in fitness, since a larger quantity of muscle will be stimulated by the increased power output.
August 4th, 2006
First of all, you need to understand, that your body needs a proper Balanced Nutrition Diet, with a proper daily amount of: vitamins, proteins, minerals and carbohydrates.
Get into a habit of eating exactly 3 Meals a day.
1. Eat breakfast within one hour of rising.
Breakfast provides at least 30 percent of the total energy and nutrition needed to sustain the human body during the whole day. And therefore it is very important to have a proper breakfast and not to skip it.
2. Have a healthy low-fat lunch snack.
Have a healthy snack in your lunch time, low fat yogurt for example, to keep your energy running.
3. Have your dinner three hours before your bedtime.
Have a Proper dinner three hours before your bedtime; never go to bed on a full stomach.
Drink at least 2 liters of water a day.
2 liters of water a day would help your body to burn calories more effectively and to get rid of toxins.
Exercising is a KEY.
By exercising, your body gets an advantage of many physiological benefits such as:
- Weight Control by elevating your metabolism so that you burn more calories daily.
- The Boost in your energy level
- Strengthening of your heart and lungs
- Improvement in your self-image and self-confidence.
So, don’t forget to exercise at least 10 minutes a day.
Try to avoid using fats.
Try to keep the fat level in your cooking as low as possible.
Make Calcium your friend.
Include as much calcium as you can in your daily diet by eating:
- Oranges
- Broccoli
- Soybeans
- Tofu
- Sunflower Seeds
- Papaya
And other sources of calcium.
Calcium is a crucial element for bone metabolism. Calcium deficiency is very common. The “Average” American diet does not even come close to meeting the normal calcium requirements:
425 mg. a day for Men
450 mg. a day for Women
So, to sum it up:
1. Have exactly 3 meals a day
2. Drink at least 2 liters of water a day
3. Exercise at least 10 minutes a day
4. Avoid fats
5. Make calcium your friend
By following these 5 simple rules, you will be losing weight in no time.
June 25th, 2006
Moderate exercise is necessary for good health. At a minimum, walk a mile or more several times a week (or daily) and move the arms and wrists around to loosen up the joints.
If you can’t walk or ride a stationary bicycle, use a rowing machine, swim, or join wheel chair races. My paddle-wheel stationary bike uses arms as well as legs, and the resistance by air goes exponentially with RPM.
I had a young colleague who suffered from polio in child-hood, so one leg was short and supported by a built-up shoe. One day, this person was absent from the office, because a lung had collapsed. He should at least have worked up his pulse rate and breathing on a rowing machine, several times per week.
Recent TV news said walking as little as 2½ hours per week can reduce rates of breast cancer, so 5 hours can’t hurt females or males.
I find that a brisk half hour walk raises my pulse to about 115, then it drops back below 70 by the time I have finished my morning shower. My normal neighborhood route measures 1.8 miles.
When weather, darkness, shortness of free time, or mood keep me from outdoor walking, I do some or all of the following:
- At least 15 push-ups
- At least 15 chin-ups with legs raised
- At least 30 turns at skip-rope
- Arm, shoulder, and wrist stretches
- Rope stretching isometrics
- At least 5 minutes above mid-scale on my paddle-wheel bike
- Back exercises
These don’t have to be done all in one session or on the same day. Arrange the order so that muscles can recover between sets. Do what feels comfortable, don’t hurt yourself … it’s not necessary.
Despite bad memories for many veterans, Army Calisthenics can work off tension, build strength and endurance, and actually make one feel pretty good.
June 8th, 2006