BMI Above 30: What Does This Mean For My Long-Term Health?

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The BMI index has become an invaluable resource tool for health experts over the years. It’s also great for us, providing a simple way of getting an overall outlook on our health. It’s so easily accessible to us, however, that it can actually be perceived the wrong way.

 

Let’s say you look at a BMI index, and you come back with a rating above 30. Some might look at that as nothing but an inaccurate reading, and a bunch of figures on a piece of paper. If a doctor, however, told them they were obese, they’d sit and take notice.

 

So, we want to put this BMI information into reality for you. A reading of over 30 considers you obese, and we’re going to tell you why this is so potentially damaging.

 

Symptoms

 

The symptoms of a BMI rating of this level are plentiful. Your risk of developing a chronic disease goes way up when you’re classified as ‘obese’. This might include diseases like diabetes and heart disease, for example. We can’t go over every single thing that could affect you, as there are so many risks with being obese. A low BMI will help those embarking on an acid reflux diet as much as it will for those with heart problems. We can’t overestimate just how detrimental a 30+ BMI could be to your health. It’s imperative that you seek ways to lower that rating.

 

High-Risk Factors

 

So, you’ve got the results back, and you’re a 30 rating on the BMI scale. That’s not good, and you need to make sure you start finding ways to improve it. That said, you’re putting yourself at an even bigger risk if you’re adding more factors into the mix.

 

Let’s say for example that you’re a heavy cigarette smoker. Maybe you’ve got high blood pressure, too? Do you ever get any exercise? Does your family have a history of heart disease, for example? There are lots of factors to bring into the equation. The more of them you have, the bigger the potential risks. While looking at a BMI scale is a good way of determining your overall health, your doctor will help you to explore this further.

 

Complications

 

Now, we’re going to confuse the matter somewhat. There are complications when it comes to BMI. The rating you get isn’t always going to be 100% accurate. You could theoretically register with a 30 BMI if you’re just very muscley, for example. It can also struggle to miss other things, like those who suffer from body fat issues but have a normal weight.

 

In any case, a BMI rating is a good way of determining things, but your doctor will assist you further. It’s always a good idea to seek expert help from others who can find ways to improve your health based on your conditions. BMI is a general way of determining things. You want a tailored approach, and that can only be found by taking the issue further.

 

When Athletes Want To Get Fit Fast, This Is What They Do

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We’ve all dreamed of getting fit fast. However, most of us believe we’ll have to slog it out for months. And even then, we’ll still be panting if we climb more than a couple of flights of stairs.

 

The good news is that science is now looking carefully at the question of what makes us get fit the quickest. Professional sports and athletics are driving the interest. But the science benefits us all. We can all copy the training habits and regimes of the best in the world. Here’s what to do to improve your fitness as quickly as possible.

 

 

In 2011, scientists investigated the effect of long warm ups on exercise performance. Writing in Applied Physiology, they found that a long warmup actually impeded exercise performance. They compared a traditional 20 minute warm up of cycling to a short warm up that was more intense. They found that athletes who did shorter warm ups had better performance in their main workouts. In the study, those doing the shorter warm ups used sprints. But you can do any type of intense exercise that only lasts a few seconds. How about doing 20 jumping jacks as a warm up? Or what about some bodyweight squats? Both of these exercises will warm you up quickly without sapping energy from the rest of your workout.

 

Work Hard Right From The Start

 

You might think that you have to pace yourself during your workouts. But that, according to science, might be a myth. According to the College of New Jersey, those who went all out at the start of their workouts ended up burning more calories. The reason for this, apparently, is that intense exercise puts your body in an oxidative mode. Intense exercise flips a switch that forces your body to start drawing energy from stored fat.

 

Working hard from the start also makes sense from a psychological point of view. Getting the tough bits out of the way while you’re still fresh is a lot easier than when you’re tired.

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Listen To Music

 

There have been a lot of studies done on the effect of music on exercise intensity. What’s interesting about music is that it creates a direct channel, straight to the amygdala. This region of the brain is responsible for most of our primal instincts. And directly stimulating it can lead to a reduction in perceived pain and effort. That’s why so many sports psychologists, like Dr. Karageorghis, recommend music. His best workout songs include Moves Like Jagger by Maroon 5 and Jai Ho by A. R. Rahman. Both of these are fast paced songs designed to get you in the mood for exercise.

 

Use The Elliptical

 

Elliptical machines are a staple of the gym. But most people put them in the same category as the treadmill. They’re not. There are many science-backed reasons why elliptical machines are actually a heck of a lot better. The main reason is that they increase the work done by your body for the same effort. According to one study, people’s pulses were higher when they used the elliptical compared to when they used the treadmill. Another study found that the elliptical was as effective as the Stairmaster at improving fitness. And, unlike the elliptical, the Stairmaster is grueling. Right now the advice is to vary the difficulty on the elliptical by changing the incline. Do 5 minutes on a steep incline, followed by 3 minutes off, and then repeat.

 

Always Go For The Latest Fitness Fads

 

You’ve probably noticed that your gym advertises a new and exciting class practically every month. But rather than see it as a gimmick, see it as another new way to mix up your routine. It might sound strange to advise somebody to try out each and every new fitness fad. But challenging your body in new ways is the key to busting through plateaus. Rachel Cosgrove, author and fitness expert, says that people should mix up their routines every month or so. If they stick with the same routine, month after month, their bodies will adapt, and their progress will slow. She suggests changing your workout every month. And if that means adopting the latest fitness fads, so be it.

 

Lift Heavy

 

For many people, losing weight is a significant challenge. But new evidence suggests that lifting heavy weights is actually an excellent way to achieve this. First off, lifting heavy helps to build lean muscle. Lean muscle then passively burns more calories than adipose tissue. Second, going heavy in the gym directly burns more energy than using lighter weights. According to Cosgrove, it boosts your metabolism.

 

Use Intense Cardio

 

Universities around the world have been getting excited about the idea that it might be possible to get fit with just 3 minutes of exercise a day. The University of New South Wales in Sydney wanted to know whether shorter bouts of exercise are better than longer ones. So they put it to the test. They recruited volunteers and split them into two groups. The first group did a regular cycling workout at a constant pace. The second group was instructed to do cycling sprint intervals. Their total exercise time was half that of the first group. The two groups were then tracked for the next 15 weeks to measure the effect on their weight. Even though they didn’t exercise for as long, the first group lost three times more weight.

 

It turns out that high-intensity training flips a switch in your body that causes it to burn more fat. It’s a win-win. High-intensity exercise is more interesting, more time efficient and gets you fit faster.

 

Swap Out A Cardio Session For A Strength Session

Recently, the University of Alabama conducted a study on weight loss. They wanted to find out which weight loss regime best-protected muscle. They compared an all cardio regime to a cardio and weights regime. Under the cardio regime, 92 percent of the weight loss was fat, 8 percent was muscle. Under the cardio and weights regime, 100 percent was fat.

8 Ways to Exercise While You Commute

Exercising is something many people look forward to, but may have no time for. It does not have to be a chore you can make it interesting and enjoy it while you commute. Health and fitness experts recommend performing exercise as you travel in the car, bus, train or plane.
Many people commute for 30 minutes to several hours every day. Some people spend time in reading the newspaper or a book on the road, while others watch the same scenery they are used to, every day.

This can change as you adopt the following 8 ways to exercise while you commute.

Walk to the workplace or park a distance away
If you work near your home, you are lucky because you can walk 2 or 3 days a week if it is safe for you. Walking strengthens your whole body and lets you enjoy the fresh air as you walk.

Strengthen your muscles
At times you may have a busy schedule that makes it hard for you to find time to visit the gym or take your regular workouts as planned you can strengthen your muscles while you commute. Sitting in the car, bus or train every day to and from work can leave you exhausted to say the least. You can strengthen your muscles by tightening and relaxing them as many times as possible, without leaving your seat.

Stand in the bus or train
You can stand in the bus or train for half an hour or decide to do so all the way, depending on the distance. This will tone your muscles, joints and blood vessels as well as strengthen your bones. Hold onto the rail and enjoy the ride. If you feel fatigued take a seat.

Take the stairs
Instead of taking the elevator at your workplace or residence, take the stairs instead of. This will increase the strength of your muscles and make you fit and healthy.

Walk around as you wait for public transport
Waiting for public transit can take long. You can utilize this time by walking around. Keep repeating the exercises and it will not take long time before you notice the changes.

Try to put more weight on one leg at a time as you lift the other leg.
Flex your wrists by clasping your hands and relaxing them. Strengthen your calf muscle by standing on your toes and holding on for a few seconds at a time before bringing them down. Start with 20 exercises and keep increasing until you hit 100.

Squeeze your hands against the steering wheel
When you are held up at the traffic lights or you get caught up in the traffic jam, squeeze your hands against the steering wheel and alternate by pushing them away. Keep repeating. This will tone your fingers, wrists, arms and shoulders.

Inhale deeply and then exhale
Oxygen is vital for your body metabolism. By breathing in deeply and out, not only do you supply your body with oxygen, it also helps you to relax.