Three body goal management notes

1、 Body mass index , Body mass index （BMI,Body Mass Index）
BMI= weight （kg）/ height （m）/ height （m）
at present , Chinese adults bmi The normal value of , Boys should be 18.5～24, Girls should be 18.5～23.

height 1.6 The weight range of girls in meters is 47.36～58.88,1.7 The weight range of boys in meters is 53.465～69.36.

When bmi Keep in for a long time 20～25 when , The incidence of human disease is the lowest , The life span is the longest .

2、 Body fat rate
Body fat ratio is the proportion of fat and muscle in the body , In medicine, body fat ratio is used to describe the proportion of adipose tissue in the body .

Under the same weight , The volume of fat is muscle 1.5 About times . alike bmi, People with a higher proportion of fat will gain a big circle .

If the body fat ratio is too high , Neither looks good , Definitely not healthy . Body fat ratio has a greater impact on health . So even bmi normal , Also pay attention to this indicator .

Standard body fat ratio , Men should be 15%～18%, Women are 20%～25%, It can be relaxed appropriately with the increase of age .

The most accurate method to measure body fat rate in medicine is DXA, But a more routine choice is a scale that measures body fat ratio . It is recommended to do it every two weeks .

The study found that , When an electrical signal of a certain frequency passes through the human body , The impedance value of fat part is higher than that of muscle and other human tissues , Using this principle , This scale can measure the proportion of fat in the human body .

The body fat rate should not be too low , The body must store a certain amount of fat , To ensure the normal function of lipids .

3、 size
Waist circumference and waist hip ratio

Waist measurement ： Feet together , Relax , Stand straight , Raise your jaw slightly , Measure the upper part of the navel when exhaling naturally 0.5～1cm The length of one circle

Hip circumference measurement ： Along the most prominent part of gluteus maximus , Measure the length of the hip circle

Waist hip ratio , Is the ratio of waist circumference to hip circumference .

Generally speaking , The waist circumference of Chinese men should be less than 85 centimeter , Waist hip ratio is less than 0.9; The waist circumference of Chinese women should be less than 80 centimeter , Waist hip ratio is less than 0.8; The most attractive waist hip ratio is about 0.7 about .

Human fat is divided into subcutaneous fat and visceral fat . Subcutaneous fat refers to the fat stored under the skin , Mostly distributed in the limbs ; Subcutaneous fat is the most important energy storage place . Visceral fat is fat stored near the viscera .

If fat is stored under the skin , It will greatly reduce the concentration of blood lipids . If it cannot be stored under the skin , Fat has to change places , For example, it accumulates in the internal organs , Enter the blood, etc .

Pear shape , Fat is mainly concentrated under the skin of the hips and legs , It's healthier .

In medicine , A healthy body shape means a certain proportion of subcutaneous fat and little visceral fat . So from a health perspective , Body shape goals are more important .

size 》 Body fat rate 》 Body mass index