Fit Range	Athlete Range	Elite Athlete Range
Men	14-17%	10-13%	4-9%
Women	21-24%	16-20%	12-15%

Range		Interpretation	Risk
Women	Men
< 19.1	< 20.7	Underweight	The lower the BMI, the greater the risk
19.1 – 25.8	20.7 – 26.4	Ideal weight	Normal, very low risk
25.8 – 27.3	26.4 – 27.8	Marginally overweight	Some risk
27.3 – 32.2	27.8 – 31.1	Overweight	Moderate risk
32.3 – 44.8	31.1 – 45.4	Very overweight or obese	High risk
> 44.8	>45.4	Morbid obesity	Very high risk

 

BODY MASS INDEX (BMI) is a calculation used to track body fat according to height and weight.  It should be used in conjunction with other assessments (such as a body fat test done by a professional) for true accuracy. It does not distinguish the difference between lean body tissue and fat. 

 

The BMI ranges for adults are shown in this chart. They are not exact ranges of healthy and unhealthy weights. However, they show that health risk increases at higher levels of overweight and obesity. Even within the healthy BMI range, weight gains can carry health risks for adults.

 

Please Note:  Although I am NOT a firm believer of the BMI scale, some of you may be interested in your own reading. I feel that using this method to determine "your body fat" is not appropriate for some people.  Most likely, it will give a false reading due to your activity level, age, etc.... Think of a football player......... He is strong and fit.  Put his reading in this calculator and it may show him to be extremely obese. Please read on......

 

BMI calculations will overestimate the amount of body fat for:

• Body builders

• Some high performance athletes

• Pregnant women.

BMI calculations will underestimate the amount of body fat for:

• The elderly

• People with a physical disability who are unable to walk and may have muscle wasting.

BMI is also not an accurate indicator for people with eating disorders like anorexia nervosa or people with extreme obesity.

BMI is not the best measure of weight and health risk. A person’s waist circumference is a better predictor of health risk than BMI.

Back to Top

Aerobic Activities

Low/High Aerobic exercise is a very popular form of lifetime fitness for Americans. The most popular forms of aerobic fitness are those that are low-impact and of moderate intensity (like our class!).  Reasons for this are that most people are not in excellent physical condition. High impact and high intensity movements are more vigorous and put stress on the muscles and joints. During a high impact workout, both feet will leave the ground simultaneously. Low Impact means that there is minimal hard bouncing to avoid putting strain on the joints.  One foot is always in contact with the ground.  With a low impact workout the goal is to sustain movement for a prolonged period, using full range of motion with the muscles and rhythmic movements (This type of movement ensure consistent muscle flexion which maximizes toning and fat burning).

 

Lifetime fitness goals for most involve a desire to shape up by toning muscles, and losing fat.

 

*** Aerobic activity is any activity, which involves the large muscles of the body in repeated patterns of motion, as well as increased breathing and heart rates. This type of activity conditions the cardiovascular and respiratory systems, improve endurance, and lower blood pressure and heart rate.

Studies have shown that the most effective way to burn fat is to maintain moderate intensity exercise for a prolonged period of time.  Activities such as low -impact aerobic exercise, speed walking, cross-country skiing, etc. allow the person to achieve these goals.  Rhythmic activities add music to movement, which makes it more enjoyable.

 

Aerobic exercise- Aerobic means "with oxygen”. Aerobic activities usually require low-energy output for longer periods of time during which oxygen is supplied to the body by way of the cardiovascular system.  This increased amount of oxygen is carried through your bloodstream to your muscles, where it is used to burn glucose (sugar) or fat.

Aerobic Activity Benefits of Rhythmic Aerobic Exercise:

• Increased lung capacity

• Stronger, more efficient heart and lungs

• Fat burning

• Music for enjoyment

• Muscle building or toning

• Sustained muscle flexion

• Improved Coordination

Benefits of Low Impact Activity:

• Easy on the joints

• Can be modified to any size, fitness level, or age

• Full range of muscle motion increases tone and flexibility

Please Note: I would like to add that in class we demonstrate low, moderate, and high pace.  My goal is to make sure you reach 70% of your target heart rate and to make sure your moves (jabs, kicks, etc.) is in proper order. I know I stress this in class numerous times, but it is very important to never place your hands on your knees.  Also, when you are kicking or working the lower body, make sure your feet are lined up with your knees at all times and you have a slight bend. When doing mat workouts, make sure your low back is touching the mat at all times. This reduces unnecessary strain on the low back. When I say this, I do not mean for you to make your back go into an unnatural position. Just have your back in your normal position while laying down on your mat, and be careful not to stress your back by using your back to “pull up or down” from a move. If you do not understand what I am trying to say here, please ask me in class.

 

Back to Top

 

Target Heart Rate Calculator 1. Enter Your Age 2. Fitness Level Novice - Very little fitness Beginner - Some exercise Average Fitness - Moderate exercise Higher than average Fitness - Vigorous exercise Your Training Heart Rate Zone is Between: and Beats Per Minute

 

Target Heart Rate

Estimated Maximum Heart Rate: 220 minus your age

Maximum beats per minute __________  (Now use this number below where the asterisk * is.)

Find your Target Heart Rate for Aerobic Exercise.

60% maximum = *__________ X .6 = __________ beats per minute

80% maximum = *__________ X .8 = __________ beats per minute

My Target Heart Range for aerobic exercise is between__________ and __________ beats per minute.

PLEASE NOTE:
It is always good to know your resting and target heart rate, however, please keep in mind these pointers:

If you can carry on a conversation or “sing” while in the midst of your workout, you are within your target heart-rate zone.  There is no need to take your pulse. Your breathing can determine your level at the time.

Remember to do aerobic exercise for AT LEAST twenty minutes - to get into your fat burning zone!

 

 

Back to Top

 

Resting Heart Rate

Before you jump out of bed, dedicate 3 consecutive mornings to look at the clock for one full minute and count your pulse rate.

 

Write your results down and keep it near your bedside

#1 morning ________

#2 morning ________

#3 morning ________

TOTAL THE NUMBERS:  ________ /. 3 = _________ Resting Heart rate

Please Note: If you are on medication or under your doctor’s care, please consult with your doctor to make sure your resting & target heart rate is within your desire range. (Medication, smoking , health/fitness level, etc could add to the numbers you come up with!)

Back to Top