BMI explained

Today I fancied doing a hill session as this will be my pattern for the next few weeks.  I ran from Bellahouston to the hill I’ve used in the past but it was so muddy I couldn’t really get going so I decided to stay on the path for the next 3.

If you know the Pollok parkrun I used the short sharp hill near the end of the loop.  I ran up and down. The distance I ran for each lap was 0.3 mile.

Here are my splits ….

 I’m enjoying seeing what my heart is doing so here is a graph of how hard I worked on the hills … 

The Book I ordered ‘Slow Burn’ today so I’m looking forward to reading that and seeing what Stu Mittleman says about how to train with a heart rate monitor.

I’ve been planning out my training plan for February.  As I’m part of the whw race Jantastic team you have to state how many runs you are going to do each week and for February how far you will run on your longest run.

So I’m going for 5 times a week which is an extra run per week from January.  My longest run each week will be 15, 18, 32 and 10.  Here is the plan …

Thank you for those who left comments on my post on Wednesday about BMI.  I seemed to remember that it’s not very relevent for athlete.

My friend Cara who is dietician and has a real interest in nutrition for sport also contacted me. Cara has helped me in the past and I always  appreciate her input.

Here is what Cara said about BMI Measurement …

I’ve just read your recent blog looking at your BMI and that you were unsure of how useful it is. Thought that seen as BMI is the basis of all the patient referrals that I get then I could give you some more info!!

Not sure if you know how its calculated so its basically …

Weight (kg) / Height2 (m)

General classification is:

< 18.5
normal weight
class I obesity
class II obesity
≥ 40.0
  class III obesity  

The highest BMI I’ve seen is 72!!! Anyway in terms of how useful it is for runners, it doesn’t take into account any muscle mass therefore often sports people can be classed as ‘obese’ due to their high proportion of lean tissue. It’s good as a rough guide but not overly useful in athletes as 2 people with the same BMI can look completely different.

Looking at the % body fat – the machines with the handles at the side use electrical signals to calculate the fat based on determining the opposition to the flow of an electric current through body tissues. This can then be used to calculate an estimate of total body water, which can be used to estimate fat-free body mass and therefore body fat. Again this is a rough guide only and the result can differ quite significantly depending on how hydrated you are, time of day, when you last did any exercise. So it’s a good idea to try and do the measurements at same time of day etc to get the most accurate results!

When you’re trying to lose weight while still maintaining running performance, it can be useful to look at altering intake on running versus non running days. It’s easy to fall into the trap of either eating too little so that your performance suffers or eating too much on non training days when energy expenditure will be a lot lower. It sounds like you’ve got a good plan at the moment though!
I asked Cara whether she was happy for me to post her answer and she was. Thanks Cara.

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