BODY MASS INDEX
BMI uses the following simple formula to indicate the ratio between weight
and height of a person:
BMI = weight (lb) / height (inches) / height (inches) × 703
How can I lower my BMI?
Reduce your daily calorie intake. The basic rule of lowering your BMI, and to
maintain a healthy weight generally, is to consume the same or slightly less
calories than you burn. Cut down on salt. Get your heart pumping.
MUSCLE MASS
What is muscle mass? Put simply, muscle mass is the amount of muscle in
your body, including skeletal muscles, smooth muscles, and cardiac muscles.
It can be measured as part of your total body composition, along with fat
mass and bone mass. Muscles are often described as the “engine” of your
body’s fat and calorie burning mechanism. Increased muscle mass can lead to
less body fat, a stronger immune system, improved energy levels, and
reduced stress.
Generally, the normal range for muscle mass is as follows:
Age Women Men
20 - 39 63 - 75.5% 75 - 89%
40 - 59 62 - 73.5% 73 - 86%
60 - 79 60 - 72.5% 70 - 84%
How do muscles grow?
When you exercise, you are essentially causing trauma to your muscles, and
your body works to repair or replace the damaged cells. During this process,
the trauma activates satellite cells located outside your muscle fibers which
then begin to multiply. Some of them fuse to your muscle fibers to form new
muscle fibers and repair damaged ones, and the thickness and amount of
your muscle cells increase.
Muscle mass benefits your immune system, and it can have other health
benefits too, including increasing insulin sensitivity and delaying age-related
muscle loss. Whether you’re trying to grow muscle or preserve muscle, weight
training and strength training may help. Consider talking to your doctor to
create an exercise routine that’s right for you.
BONE MASS
Bone mass may not vary much in the short term, but it is important to track
bone mass over time to look for changes in the long term.
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