The Body Mass Index (BMI) calculation was created as a simple way to see if you fall into a healthy weight range. The BMI is a screening tool and not a diagnostic tool, explains the Centers for Disease Control and Prevention, because it reveals possible weight problems but not necessarily health issues. Choosing to exercise and work out can help you reach a healthy BMI.
Body Mass Index
The BMI places you into one of four categories: underweight, healthy, overweight or obese, based on a set calculation.Take an accurate measure of your height in inches and your weight in pounds. Use your weight in pounds and multiply it by 703, then divide that number by your height, in inches. Take that total and again divide it by your height in inches. This number will reveal your BMI. According to the MedLinePlus website, a healthy BMI is between 18.5 and 24.9; an overweight BMI is between 25 and 29 and a BMI over 30 places you in the obese category.
Working Out
Aerobic training will help banish calories and thus promote weight loss and a lower BMI. To lose weight, you must burn 3,500 calories. A healthy weight loss is 1 to 2 lbs. per week; thus, you can achieve the former burning 500 calories a day or the latter at 1,000 calories a day. Choose exercises that work the entire body like running, swimming, hiking or even taking a kickboxing class. The more muscles you are moving, the more calories you burn.
Strength Training
Strength training is essential for improving your BMI or even maintaining an already healthy BMI. When you strength train, you build muscle; the more muscle you have, the more calories your body can burn at rest. MayoClinic.com suggests strength training two to three days a week for 20 to 30 minutes. Train the major muscle groups like the legs one day, arms and core the next and chest and back on day three. Training all the major muscle groups will help you achieve strength and balance.
Considerations
If your BMI falls below 18.5, be mindful of the exercises you choose. Choose to strength train to build muscle and keep your cardio training at a healthy level of 30 minutes daily. Excessive training can lead to a low BMI and potential health risks. Also including more calories into your diet through healthy foods will help you reach a healthy BMI.
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