500tmOM 8/24/06 11:19 AM Page 12
Workout guidelines
Good health is an exercise in common sense.
The Surgeon General released a new study in 2001, The Surgeon General’s Call To Action To Prevent and Decrease Overweight and Obesity. It indicates that 61% of American adults are either overweight or obese. The story states that overweight increases the risk of health problems, such as heart disease, certain types of cancer, type 2 diabetes, etc. It further points out that overweight needs to be regarded prima- rily as a Health rather than as an Appearance issue.
The Surgeon General’s Healthy weight advice for consumers is:
1.Aim for a healthy weight: Find your Body Mass Index (BMI) on the chart below.
2.Be active: Keep physically active to balance the calories you consume.
3.Eat well: Select sensible portion sizes.
Height in Feet and Inches
BMI = (weight (lb) ÷ height2 (in)) x 703
Weight in Pounds
120 130 140 150 160 170 180 190 200 210 220 230 240 250
4’6 | 29 | 31 | 34 | 36 | 39 | 41 | 43 | 46 | 48 | 51 | 53 | 56 | 58 | 60 |
4’8 | 27 | 29 | 31 | 34 | 36 | 38 | 40 | 43 | 45 | 47 | 49 | 52 | 54 | 56 |
4’10 | 25 | 27 | 29 | 31 | 34 | 36 | 38 | 40 | 42 | 44 | 46 | 48 | 50 | 52 |
5’0 | 23 | 25 | 27 | 29 | 31 | 33 | 35 | 37 | 39 | 41 | 43 | 45 | 47 | 49 |
5’2 | 22 | 24 | 26 | 27 | 29 | 31 | 33 | 35 | 37 | 38 | 40 | 42 | 44 | 46 |
5’4 | 21 | 22 | 24 | 26 | 28 | 29 | 31 | 33 | 34 | 36 | 38 | 40 | 41 | 43 |
5’6 | 19 | 21 | 23 | 24 | 26 | 27 | 29 | 31 | 32 | 34 | 36 | 37 | 39 | 40 |
5’8 | 18 | 20 | 21 | 23 | 24 | 26 | 27 | 29 | 30 | 32 | 34 | 35 | 37 | 38 |
5’10 | 17 | 19 | 20 | 22 | 23 | 24 | 26 | 27 | 29 | 30 | 32 | 33 | 35 | 36 |
6’0 | 16 | 18 | 19 | 20 | 22 | 23 | 24 | 26 | 27 | 28 | 30 | 31 | 33 | 34 |
6’2 | 15 | 17 | 18 | 19 | 21 | 22 | 23 | 24 | 26 | 27 | 28 | 30 | 31 | 32 |
6’4 | 15 | 16 | 17 | 18 | 20 | 21 | 22 | 23 | 24 | 26 | 27 | 28 | 29 | 30 |
6’6 | 14 | 15 | 16 | 17 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 27 | 28 | 29 |
6’8 | 13 | 14 | 15 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 28 |
Healthy Weight |
| Overweight |
| Obese |
Note: This chart is for adults (aged 20 years and older).
Heart rate is an important key to your exercise.
The Surgeon General also released a report on physical activity and health. This report definitively stated that exercise and fitness are beneficial for a person’s health and rede- fined that exercise is a key component of disease prevention and healthier living.
Medical research has shown us that there is an amount of exercise, which is enough to condition the cardio respiratory system and the muscles of the body. This amount of exercise is between 60% and 85% of your maximum heart rate measured during a training session. This range allows enough exercise to achieve fitness, but not an exces- sive amount to cause injury. Your heart rate is an excellent indicator of the amount of
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