A high or low body mass index, or BMI, in addition to your percentage of body fat indicates you are at risk of chronic disease including osteoporosis, heart disease and diabetes. Exercise variables such as frequency, intensity, duration and the type of exercise you do may be manipulated to help you increase your lean body weight and decrease your stored body fat, improving your BMI classification.
BMI of less than 18.5
Step 1
Perform three to four days of resistance training per week; chest and back on Mondays; legs on Tuesdays; biceps and shoulders on Thursdays; and triceps and abs on Fridays. Complete four to six sets of six to 12 repetitions for four to six exercises, maximizing muscle hypertrophy or a growth in muscle mass, according to the American College of Sports Medicine.
Step 2
Include 20 to 30 minutes of moderately to vigorously-intense cardio three days a week to maintain your cardiovascular health. Do some brisk walking, light jogging or sports drills as part of your aerobic workout.
Step 3
Stretch your muscles and joints after your cardio session at least three days per week to maintain and increase your flexibility. Do two to four repetitions per stretch, holding each stretch for 15 to 60 seconds.
BMI of 18.5 to 24.9
Step 1
Do at least two days moderately to highly-intense resistance training workouts per week; an upper body workout on Mondays and a lower body workout on Thursdays. Complete three to four sets of six to 12 repetitions for eight to 10 exercises per workout, preserving and possibly increasing your bone mass, according to the American College of Sports Medicine.
Step 2
Perform a combination of moderately and vigorously-intense aerobic exercise totaling 150 minutes per week.
Step 3
Include stretching exercises after your cardio sessions at least two days per week, stretching all your muscles.
BMI of 25 and Over
Step 1
Complete a full-body resistance training program two days per week with at least 48 hours between each session. Do one to two exercises per muscle group. Use light weights so you can complete 15 to 20 repetitions per set. Gradually increase the duration of your workout to 60 to 90 minutes per day, according to the American College of Sports Medicine.
Step 2
Perform low to moderately-intense aerobic exercise four to five days per week, building up to 60 to 90 minutes per day.
Step 3
Stretch after your aerobic sessions three days per week, holding each stretch for 60 seconds. Do three repetitions per stretch.
References
- "Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2006
- American College of Sports Medicine: Progression Models in Resistance Training for Adults
- "ACSM's Health & Fitness Journal"; You Asked For It: Question Authority: Is Stretching Worthwhile; David Nieman, Dr.P.H.; July/Aug. 2008
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- American College of Sports Medicine: Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults
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