Some people feel they dont have the time to do it coz of their busy schedule.. some say that they do so much of running around doing the household chores so that itself is an exercise for them.. They are not doing justice to their own self..
Another famous quote which has been made keeping the general human tendency in mind-
' in the beginning of life they spend their health to make wealth.. later they spend their wealth to make their health'...
Thus its important to inculcate healthy habits in every child from the beginning.. And not to worry.. its never too late to start it yourself.. but better to start under guidence of a fitness specialist.. Everyone is not of the same potential and genetic build up.. They have their own abilities and weaknesses.. Thus it is important to judge whats the best kind of exercise for them and for how much duration should one do it..
Friday 25 March 2011
Keep a track of yourself ;)
Its a dream to have a perfect figure.. a distant dream for most of us. To reach that dream people do what not.. Do gymming, dieting, join the weight loss programme.. There was an ad i read on news paper.. 'Lose 5kg in 1 month paying just 2000 Rs, And 10kg in 1 month if you pay Rs 3000! Hurry its a festive offer!' But what after that one month? Many weight loss programmes use Diuretics ( which causes loss of fluids form the body) in the nutritional supplements they provide to their clients. Thus they are able to show quicker results. There is no reduction in the fat in the body ( Checked through Cholestrol levels and Lipid profile from the Blood sample). Many considerations need to be undertaken before one joins any kind of weight loss programmes:-
For measuring the Amount of Fat in your body
1. The BMI - this index helps the person to know if the weight of the body is according to the height or not. There are still many drawbacks to this index, as for example body builders have a lots of lean body mass ( its a fat free mass), but according to their height they might weigh more and the BMI would indicate as overweight.Such examples are an exception. But still its being followed as its simple to calculate and a good indicator of undernourishment or obesity among the general population.
It can be calculated by dividing your weight in Kgs with your height in meter squared. ie
BMI (kg/m²)= Weight (Kgs)/ Height (m2)
| BMI | Weight Status |
|---|---|
| Below 18.5 | Underweight |
| 18.5 - 24.9 | Normal |
| 25 - 29.9 | Overweight |
| 30.0 & Above | Obese |
2. Waist Hip ratio- This is another simpler way to measure the body fat. It is measured using the inch tape. Take the measurement of the narrowest part of your waist above the navel and divide it by the widest part of your hips with your legs together.
General Waist Hip Ratio (WHR) Standards
Men: WHR of 0.95 or higher indicates health risk
Women: WHR of 0.80 or higher indicates health risk
Take a measuring tape and check yourself now!
Based Solely on WHR | ||
| 0.80 or below | 0.95 or below | Low Risk |
| 0.81 to 0.85 | 0.96 to 1.0 | Moderate Risk |
| 0.85+ | 1.0+ | High Risk |
For measuring the Training Heart Rate/ Safe Limit of heartrate :-
3. Training Heart Rate - Its important to keep a track of the heartrate, specially for people who have diabetes or hypertension. Would recommend individuals with high BP, diabetes and other diagnosed health problems to begin their exercise regime under supervision of a fitness trainer. For other young and enthusiastic people out there i would just request them to begin it slowly and then pace up as the body gets acquainted with the frequency and intensity of exercise, be it jogging on the treadmill or the park.
The method to know the training heart rate :- (Using Karvonen's Formula)
-Know to take your pulse.. right? So that way when you are at rest, measure your own resting heart rate (RHR)
-And the maximal heart rate (MHR) you can have can be calculated with the formula 220-Age,
Thus MHR = 220-Age. This is a standard formula.
-Now we need to calculate the Heart rate reserve (HRR). which is MHR-RHR
Now to calculate the training heart rate (THR)
- For beginners THR= (HRR* 0.50) + RHR
- For advanced stage THR = (HRR* 0.75) + RHR
These are methods for self supervision, and to make all aware of their fitness levels. Keep a track on your fitness not just your weight or shape :). Take Care!
No comments:
Post a Comment