Body Mass Index (BMI) is an indicator of the amount of body fat for the average person. It’s used as a tool to identify if an adult is at a healthy weight and healthy body fat level.
Before we dive into BMI, let’s first review the benefits of maintaining a healthy weight:
These are just a few of the benefits of maintaining a healthy weight, but what does BMI have to do with your weight and what does it mean?
For years, BMI has been used by healthcare providers as a measurement to define if a person has too much body fat, and if so, whether it “presents a risk to health.”1
Since we know maintaining a healthy weight is beneficial for your health, let’s take a look at how to calculate body fat by just using your weight and height.
Calculation: Divide a person’s weight in pounds, by their height in inches. Divide the answer by height in inches. Multiply the answer by 703 (703 is the conversion factor to change units from metrics (meters and kilograms) to imperial (inches and pounds).
Example: Weight is 140lbs and Height is 5’7” or 67in
140lbs / 67in = 2.089
2.089 / 67in = .0311
.0311 x 703 = 21.9
BMI = 21.9
BMI is not a perfect measure and everyone’s body composition is different. BMI is a simple tool of weight-for-height and everyone’s height and weight varies. Therefore, this means BMI is not directly measuring body fat.
Muscle and bone are denser than fat, which means BMI is not accurately addressing body fat. If an athlete or a muscular person calculated their BMI, their BMI might be high because they have more muscle.
According to BMI calculations they would be considered overweight, however, they don’t have too much fat on their body. Since most people are not athletes, BMI might be a good gauge for body fat.
So, what does this mean for you? The World Health Organization states that a healthy BMI range for adults is between 18 and 24.9. Overweight range for BMI is between 25 and 29.9, and obesity range for BMI is 30 or higher.1 These BMI ranges in adults are the same for men and women, regardless of their age.
How should you use BMI? Use it as a gauge or a measure. Our very own LA Fitness Registered Dietitian has some helpful tips on lowering BMI; read about it here.
If you would like to take your health and body composition to the next level, let us help you achieve your goals with our Pro Results® certified personal trainers. Pro Results® trainers can help identify your personal fitness goals and design a customized workout plan to reach those goals.
When you make an appointment to start your fitness assessment, it will cover:
SOURCES
Welcome to the 35th episode of the Living Healthy Podcast, presented by LA Fitness.
On this episode of the Living Healthy Podcast, we sit down with Triathlon Champion, Dave Ruby, to learn what it takes to compete among the best.
Having competed in Ironman and Xterra Triathlon Championship Competitions on 6 continents, earned World and National Champion titles, and taken home multiple first place wins, Dave Ruby is the man to ask about the sustainability of an active lifestyle at almost 60 years old.
His answers showcase the importance of training and dedication, but more importantly the enjoyment of what you’re doing and the experience of the moment. Listen in to hear Dave’s perspective and take some of his contagious motivation.
How Are We Doing?
This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Intro
0:01
Introduction of Triathlete, Dave Ruby
2:42
How Long Dave Has Been Competing
3:51
What is an Ironman Competition?
4:10
How Dave Got His Start
5:11
How Many Times a Year do You Race?
6:31
How Do You Train for an Ironman Competition?
7:23
How Does Your Mentality Work in Competition?
10:08
What Do You Do in the Gym to Prepare?
11:55
What Does Your Gym Routine Look Like?
13:05
How Do You Balance Training and Recovery?
15:12
What is it Like to Run Such Long Distances?
17:33
When the Race Gets Tough, How Do You Push Through?
19:10
Have You Ever Had to Stop During a Race?
21:12
What Do You Like the Most About Competing?
23:13
Racing in Alaska and Hawaii – Moose and Open Waters
25:06
What is Your Process for Setting a Goal for Yourself?
28:00
Do You Have a Favorite Place or Competition?
29:13
Do You Have to Train Differently for Different Climates?
31:52
Actionable Advice
34:49
Outro
36:44
The Down Syndrome Ironman Chris Nikic attempts to be the first to complete an Ironman event with Down Syndrome. Welcome back to the Living Healthy Podcast! Today we’re going to be talking to an inspirational young man named Chris Nikic - The Down Syndrome...
Welcome to 5 Steps to Jump Start Your Diet, the 47th episode of the Living Healthy Podcast. Today we discuss 5 Steps to Jump Start Your Diet with Registered Dietician, Debbie James. Debbie has broken them down into the anacronym H.A.B.I.T so they are easy to...
Welcome to today's episode about "Your Relationship to Food." It's the 46th episode of the Living Healthy Podcast. On today's episode, we are discussing how you can honestly assess your relationship to food and how you can create a positive relationship to food...
Making time to exercise can be a balancing act… work, kids, after school activities, family & friend obligations, just to name a few.
The most common excuse for not exercising: “No time,” says clinical psychologist Lavinia Rodriguez.1
How do you make the time for exercise when you have no time?
Morning Workout. Fitness experts will suggest a morning workout. Why? Because life gets crazier as the day goes on. By getting in a workout first thing in the morning, you have time for other day-to-day stuff without having to think about when you are going to fit in a workout.
Find a Friend. Grab, drag, or bribe a friend to come with you. Having your best bud or accountability partner come with you can make workouts so much fun! Keep one another accountable, set goals, or create challenges with one another. Having someone to go with you means you are less likely to make excuses not to go to the gym.
Write it down. Create a schedule for yourself. Take time on Sunday evening before you go to bed and write down your schedule for the week. Then find pockets of time where you can go to the gym and commit to your schedule. Once you’ve committed to your schedule, it’s less likely that you are going to break it and less likely to make excuses.
Set small goals. Small goals can be BIG wins! Start with working out one or two days per week. These small goals will turn into a routine and eventually become a habit.
Decide. You must decide that you are going to make time for exercise. Make the decision and follow through with it. There will be days when you don’t want to go to the gym, that’s when you need to prove your willpower.
Set your alarm. Set your alarm so you don’t forget. If you set your alarm for the morning, it’s not always easy waking up early. Challenge yourself not to hit snooze. Put your feet on the ground, get vertical, and start walking around. If you set your alarm for the afternoon, you may be hurting for time, but everyone needs to take a break. What you will soon realize is that working out helps improve productivity. So, hit the gym!
Don’t stress. Bottom line, any exercise is better than no exercise. Do what you can, when you can. Don’t stress out or put pressure on yourself because you didn’t make it to the gym.
For even more tips on how to add exercise to your schedule, check out these Workout Strategies for a Busy Lifestyle, or, read up on . For all our blog posts, and to get notified when we upload something new, subscribe today!
SOURCES
Welcome to the 34th episode of the Living Healthy podcast, presented by LA Fitness.
On this episode of the Living Healthy Podcast, we speak with Greg McMillan, Founder and Head Coach at McMillan Running and former National Trail Marathon Master’s Champion.
Having trained everyone from new runners to Olympians, Greg understands what it takes to run for the first time and what training looks like for those looking to up their game. Listen in to learn some things you may not know about running, to bust some misconceptions about its effects on your joints, and to hear a gross bug story from Andrew.
How Are We Doing?
This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Intro
0:01
Introduction of Founder and Head Coach at McMillan Running, Greg McMillan, M.S
2:08
What Makes You So Passionate About Running?
2:34
What are Some Reasons to Add Running to Your Routine?
3:49
The Shared Experience Among Runners
6:07
What Would Help New Runners Get Started?
8:21
Is it Difficult to Get into Running in Baby Steps?
11:19
Is it Important to Find Out What Kind of Runner You Are?
13:42
Do You Need Special Shoes for Distance Running?
15:38
What is a Good Distance to Start with If You’re Training for a 5K?
16:33
Stride and Cadence to Increase Pace in Long Distance Running
17:35
Recommendations for Hydration Before and During a Run
19:02
If You’re Not Well Hydrated, Should You Avoid Running?
21:43
What are the Right Shoes for Sprinters?
22:30
Are Intervals the Right Way to Train for Sprinting?
23:19
What is a Good Starting Routine for Beginners?
24:17
What Is Running’s Physical Toll on Your Body?
25:09
Is Running Good for Losing Weight?
26:32
What is Good or Bad Running Form?
27:32
Can Music’s BPM Enhance Your Cadence?
30:58
Should You Stretch Before or After Running?
32:41
Myth Busting: Will Running Cause Your Skin to Sag Over Time?
36:36
Actionable Advice
39:00
Outro
41:19
The Down Syndrome Ironman Chris Nikic attempts to be the first to complete an Ironman event with Down Syndrome. Welcome back to the Living Healthy Podcast! Today we’re going to be talking to an inspirational young man named Chris Nikic - The Down Syndrome...
Welcome to 5 Steps to Jump Start Your Diet, the 47th episode of the Living Healthy Podcast. Today we discuss 5 Steps to Jump Start Your Diet with Registered Dietician, Debbie James. Debbie has broken them down into the anacronym H.A.B.I.T so they are easy to...
Welcome to today's episode about "Your Relationship to Food." It's the 46th episode of the Living Healthy Podcast. On today's episode, we are discussing how you can honestly assess your relationship to food and how you can create a positive relationship to food...
Welcome to the 33rd episode of the Living Healthy podcast, presented by LA Fitness.
On this episode of the Living Healthy Podcast, we speak with Dr. Bob Davari to discuss the importance of sleep and what happens when you don’t get enough. We assure you this episode is not one to sleep through. You’ll hear about how your body’s rest time impacts your weight, the health of your brain, your memory, and a lot more. Listen in to hear what Dr. Davari has to say about this important component of your day-to-day life.
How Are We Doing?
This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Intro
0:01
Andrew Shares His Sleep Stories
0:23
Introduction of Dr. Bob Davari of Kaiser Permanente Orange County
3:44
Why Do We Sleep and What are the Benefits of Sleep?
4:16
What Happens (Chemically) in the Body During Sleep?
6:33
Impact of Interrupted Sleep on Memory
7:55
The Most Important Part of Your Sleep Cycle
10:04
Regulating Your Wake-Up Time
12:28
Do You Have to Get All Your Sleep Hours at the Same Time?
13:46
What to Do if You Can’t Sleep
14:17
Do Naps Help?
15:34
Chronic Insomnia and Trouble Sleeping
17:01
How Does Exercise and Room Temperature Play into Sleep?
22:31
What is Sleep Apnea and What are its Challenges?
25:03
What Happens to the Mind and Body When Not Getting Enough Sleep?
29:13
Can You Age Faster if You’re Losing Sleep?
32:58
Can Insufficient Sleep Affect Metabolism?
35:49
How Much Does Sleep Affect Mood?
38:22
Can You Catch Up on Lost Sleep?
41:08
Can You Get Too Much Sleep?
42:54
How Long Does It Take to Change Your Sleep Schedule?
44:01
How to Manage Jet Lag
45:39
As a Nation, Are We Getting Less Sleep?
46:24
Actionable Advice
48:46
Outro
50:58
The Down Syndrome Ironman Chris Nikic attempts to be the first to complete an Ironman event with Down Syndrome. Welcome back to the Living Healthy Podcast! Today we’re going to be talking to an inspirational young man named Chris Nikic - The Down Syndrome...
Welcome to 5 Steps to Jump Start Your Diet, the 47th episode of the Living Healthy Podcast. Today we discuss 5 Steps to Jump Start Your Diet with Registered Dietician, Debbie James. Debbie has broken them down into the anacronym H.A.B.I.T so they are easy to...
Welcome to today's episode about "Your Relationship to Food." It's the 46th episode of the Living Healthy Podcast. On today's episode, we are discussing how you can honestly assess your relationship to food and how you can create a positive relationship to food...