In order to precisely calculate your body mass and healthy body weight, it is important to calculate your body mass index. By calculating your BMI, you will get concrete information about your body fat and muscle mass which takes into consideration your gender, age, height and weight. In fact, it is often difficult for us to understand how important our excess weight is. By calculating the relationship between your height and weight, you will have a very clear idea about your body fat and the health risks of being overweight.
To calculate your body mass index (BMI), divide your weight by the square of your height (in metres).
Example: You weight 72 kilos and are 168 cm tall
72 / (1.68 X 1.68) =
72 / 2,8224 = 25.5 (body mass index)
After you do this calculation, compare your BMI with the following ranges:• Below 16.5: malnutrition.
• From 16.5 to 18.5: underweight.
• From 18.5 to 25: normal.
• Over 25: overweight.
Unfortunately, this isn't true. Running for several hours and sweating profusely each morning is pointless. Sweating will not make you lose weight. In fact, sweat is 99% water, and when you drink water to rehydrate, you completely make up for the water you have sweated off. It is essential to run regularly and follow a personal, gradual training programme in order to progressively decrease your body fat.
Warning: Drink enough liquids before, during and after exercise. The water you drink will not change your starting weight. If your body is low on liquid, you risk serious health problems due to dehydration.
Novice runners often struggle to alternate between recovery and running. By following a programme which is tailored to your needs (slow and gradually increasing in intensity), you will be able to more effectively increase your endurance.