Or standard weight (kg) = square of height (m) *22.

For example: height 175cm, standard weight = (175-100) * 0.9 = 67.5kg or the square of 65438++0.75 *22=67.375kg Do friends know their standard weight when making a fitness plan?

2. Body mass index (BMI) to evaluate whether a person's weight is normal.

Body mass index = weight (kg)/height squared (m)

For example: 70 kg/(1.75m *1.75m) 2 = 22.86.

Normal range: 18.5 ~ 24

1998, the World Health Organization formulated the diagnostic criteria for obesity, which defined overweight with a body mass index greater than 25 and obesity with a body mass index greater than 30. This standard is based on European standards and is not applicable to the Asia-Pacific region. In the Asia-Pacific region, body mass index greater than 23 and 25 are defined as overweight and obesity respectively. (Children aged 6- 12) Domestic scholars suggest that the body mass index of boys is greater than 18 and that of girls is greater than 65438.

3. The lean body mass index FFMI is used to judge whether the crowd is a muscular man with a large weight.

FFMI= lean weight (kg)/height 2 (m)

Body weight is divided into body fat weight (fat weight) and fat-free weight (lean weight)

If the height exceeds 180 cm, the final value will increase by 0.6 for every increase of 10 cm.

16- 18 belongs to the category of very low muscle strength.

19-20 normal

2 1-23 muscular

24-26 Independent of the limit that drugs can reach.

Basically, FFMI is not only the best tool to guess how much muscle you can gain, but also the best tool to guess how much muscle you have gained this month.

4. Body fat percentage

Gyms generally have machine measurements, such as skinfold thickness method and bioelectrical impedance analysis method.

Body fat rate = 1.2 * body mass index -0.23* age -5.4- 10.8* sex (male 1, female 0).

Friend, what is your body fat rate? My male god, Eddie Peng Yuyan Swift, has 6% physical strength.

5 Target heart rate in sports training

Target heart rate =(220- age-static heart rate) * training intensity (60% ~ 85%)+ static heart rate. This algorithm is more accurate for athletes.

Target heart rate =(220- age) * exercise intensity (60% ~ 85%) This is relatively easy.

Example: Target heart rate of 27-year-old adult male = (220-27) * (60%-85%) =1164.

Have you ever made a fitness plan to lose weight and keep fit? Do you know that when doing aerobic exercise, you will have your own one who keeps the best heart rate, burns fat the fastest and has the best effect?

Remarks: The most accurate time to measure the static heart rate is when you get up after a full rest and sleep.

The test method includes carotid artery and radial artery measurement (pressing the fingertips of index finger and middle finger on the artery)

Everyone's maximum heart rate is (220- age); Reserve heart rate is (maximum heart rate-static heart rate)

Less than 60% of the training intensity is low intensity training, 60%-85% is moderate intensity training, and more than 85% is high intensity training. The training effect is best when the heart rate is controlled at 60%-85%.