Fitness knowledge: Understand your body's 5 indexes

Fitness knowledge: Understand your body's 5 indexes

I. Basal metabolic rate (BMR)

Basal metabolic rate, as the name implies, is the "basal metabolism rate of the body. What is basal metabolism? Basal metabolism is the minimum energy (calories) required to maintain the normal daily activity of the human body. To put it simply, it is the energy consumed by a "vegetative person" in one day (the energy consumed by lying in bed without eating or drinking (calories)).

Simple calculation formula:

BMR (male) (13.7×weight (kg)) + (5.0×height (cm)) - (6.8×age) + 66

BMR (female) (9.6×weight (kg)) + (1.8×height (cm)) - (4.7×age) + 655

2. BMI

Abbreviated as body mass index, also known as body mass index. BMI is a number derived by dividing the weight of kilograms by the square of the height of meters. It is currently a common standard for measuring the body's weight and whether it is healthy. It is 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 neutral and reliable indicator. However, BMI also has incomplete aspects. First, it is suitable for the general public and 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.

3. Body fat rate

Body fat ratio refers to the ratio of the mass to weight of all fat tissue in your body (mainly subcutaneous fat and visceral fat). Body fat ratio can better illustrate a person's "fat" situation than BMI. Too big weight does not necessarily mean fat, but high body fat is the real "fat". In addition, low body fat ratio does not mean 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 ratio of Asian women is generally between 13% and 30%, while for men is 7% and 25%.

There are many methods to measure body fat ratio, 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 for body composition are water weighing method, water weighing method, full name is "water density measurement The quantity method can be used to infer the relative fat content of the body. The principle of this method is based on the "Archimed Principle".

IV. Muscle mass

The human body's 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 content in the body weight is very closely related to muscle mass, because 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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