Nowadays, the word "losing weight" has become the mantra of many people, but do you know whether you are fat or not? (data map: the picture shows the people of Shanghai setting off a night fitness tide. China News Service reporter Yin Liqin photo)
Editor’s note: There is no fixed method for fitness, but fitness is a science. Here are the knowledge points of "you may not know, but you have to know" in fitness.
Beijing, August 23rd (He Li) As the saying goes, everyone loves beauty, so many women, old and young, regard losing weight as their "lifelong career" and talk about "getting fat". Many male compatriots have also joined the wave of losing weight. But have you ever thought about how to determine whether you are fat or not?
First of all, it needs to be clear that it can’t be measured only by the readings on the weight scale — — You who exercise regularly and weigh 65 kilograms will definitely look slimmer than you who have no exercise habits and weigh 63 kilograms. That’s what people say: "Dress thin and undress with meat".
Fat and thin can’t be judged simply by the reading on weighing scale. (Data Map: A fitness beauty is exercising in Sanqingshan Scenic Area, Shangrao, Jiangxi. Photo by Cheng Xixue)
And the specific determination methods, here are the following three. You can choose your own officials to know your own fatness.
The simplest method
Want to judge your fatness? The easiest way is to look at the waistline. As the old saying goes, the longer the waistline, the shorter the life expectancy. This is not without scientific basis. Many foreign media have also reported that too thick waist circumference will shorten life expectancy, both for men and women.
At the same time, waist circumference can also be used to simply determine whether your weight is overweight. Generally speaking, the normal waist circumference is: men are not more than 85 cm. If your waist circumference exceeds 90 cm, you are already obese and need to be controlled. It is acceptable for women to have a waist circumference of no more than 80 cm. If it exceeds 85 cm, it may be defined as obesity.
Waist circumference is one of the criteria that people can simply judge their figure. (Data Map: The picture shows the 2018 Taiyuan Bodybuilding and Fitness Championship, and hundreds of bodybuilders show their devil figure on the stage. Photo by Zhang Yun)
The most common method
Although the method of measuring waist circumference is simple, it has great limitations. The difference in height and body shape is too large, and the waist circumference standard may also change accordingly. At present, the most common index to evaluate the degree of human obesity is BMI, which is the body mass index.
This is a numerical value calculated according to the data of human height and weight. Its calculation method is: BMI= weight (kg)/height 2 (m)
The relationship between the index and the degree of obesity is as follows:
This data can roughly reflect the obesity level of an ordinary person — — As long as your BMI index is in the range of 18~24, it is normal. If it is less than 18, it is judged to be thin. If it is greater than 24, it will be judged to be overweight.
However, it is difficult for BMI index to have reference significance for fitness hobbies. Because people who have fitness habits have a different ratio of muscle to fat than people who don’t exercise often. Because of muscular development, these people usually weigh more than ordinary people, so the calculation result of BMI index can easily exceed 24, but they cannot be called "fat people".
The most accurate method
At present, a more accurate reference data is the body fat rate. Of course, what we are talking about here is not the measurement results of high-end equipment. With some simple methods, people can also test their body fat rate at home.
An effective method is to borrow sebum forceps to measure the data of two parts of the body, and then substitute it into the formula to get a relatively accurate body fat rate.
The specific method is: measure the upper arm (muscle belly of triceps brachii, that is, above the arm fossa of the big arm) and the back (below the scapular angle) with sebum forceps, and the data unit is millimeters.
After obtaining the data, first, calculate the body density with the measured data. The calculation method is:
man
Body density of 15~18 years old =1.0977-0.00146× (back sebum+upper limb sebum)
Body density over 19 years old =1.0913-0.00116× (back sebum+upper limb sebum)
female
Body density of 15-18 years old =1.0931-0.00160× (back sebum+upper limb sebum)
Body density over 19 years old =1.0897-0.00133× (back sebum+upper limb sebum)
Then it can be used to calculate body fat percentage, that is, body fat percentage =(4.57/ body density -4.142)×100.
In fact, if you don’t have a body fat clamp, you can also use the BMI index mentioned above to get a general understanding of your body fat rate. The calculation formula is: 1.2×BMI+0.23× age -5.4-10.8× sex (1 for male and 0 for female).
After getting the body fat rate, you can intuitively show your body obesity. Generally speaking, the body fat rate of adults is 15%~18% for men and 25%~28% for women. If your body fat rate is within this range, it means that your figure is relatively standard, but if the value is beyond this range, you may really need to start losing weight.