Basic Fitness Knowledge: 5 Body Indexes You Must Know

The body index you must know for fitness

1. Basal metabolic rate

BMR, as the name suggests, is the rate of the body's "basal metabolic (BM)". What is basal metabolism? Basal metabolism is the minimum energy required to maintain the normal daily activity of the human body. The energy metabolism rate when the body is in a clear and extremely quiet state, and is not affected by muscle activity, ambient temperature, food and mental tension.

The basal metabolic rate is the speed of basal metabolic activity. Its units are generally: energy/unit surface area/unit time (such as: KJ/m2/hour) or Energy/time (for example: Kcal/day), kcal/day has a wider range of applications.

The more accurate measurement method of basal metabolism is generally "indirect calories". The subjects are generally required to fast for one night (about 12 hours), and then measure when they are in bed the next day. The measurement environment is also very strict, generally used in hospitals and laboratories

　　So many researchers consider using quiet metabolic rate (RMR) instead of BMR, which is the metabolic rate of the body completely quieted down. The process is easier than BMR measurement. The difference between basal metabolism and resting metabolism is usually less than 10%.

　　General calculation formula:

Male: BMR 10 * Weight (KG) + 6.25 * Height (CM) - 5 * Age + 5

　　Female: BMR 10 * Weight (KG) + 6.25 * Height (CM) - 5 * Age - 161

2. Body mass index

BMI, also known as body mass index), BMI is a number obtained by dividing the weight of kilograms by the square of meters in height. It is currently a common standard for measuring the body's weight and whether it is healthy.

Mainly used for statistical purposes. When we need to compare and analyze the health impact of a person's weight on people of different heights, the BMI value is a medium A reliable indicator. But BMI also has incomplete aspects. First, it is suitable for the general public, which is not suitable for athletes or fitness enthusiasts in certain events. People who exercise regularly have larger muscle mass than ordinary people, and the BMI will be higher. Second, it cannot reflect the specific physical health.

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3. Body fat rate

Body fat rate refers to the ratio of the mass of all fat tissue in your body to body weight (mainly subcutaneous fat and visceral fat). Body fat rate can better illustrate a person's "fat" compared to BMI. Too big weight does not necessarily mean fat, but high body fat is the real "fat".

　　In addition, low body fat rate cannot be It means that you are in good health! It can only prove that you are a "slim man", and nothing else can prove it. The normal body fat rate of Asian women is generally between 13% and 30%, while for men it is 7% to 25%.

There are many methods to measure body fat rate, and there are probably several common ones: "water weighing method", "bioelectric impedance method", and "skin fold thickness method". Among them, the recognized more accurate measurement methods are water weighing method, water weighing method, the full name is "water density measurement method", which can be used to infer Calculate the relative fat content of the body. The principle of this method is based on the "Archimedes principle".

4. Muscle mass

The components of human body weight can be divided into two parts: non-fat substances and fat substances. The muscle content is the non-fat substance that accounts for about 4% to 6% of the body weight. Muscle is a good thing. The larger the muscle mass, the higher the basal metabolism, and the less likely it is to be fat.

5. Body moisture rate

The percentage of body moisture accounts for body weight, this data and muscle The amount of meat is extremely closely related, because the muscles contain a lot of water (about 70%). This indicator can reflect whether the weight loss method is correct. If the body moisture rate decreases, it will not only damage health, but also increase the body fat rate.

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