Interesting stuff on BMI

Adam Glass has posted an interesting piece in defence of the Body Mass Index (BMI) as a measure of health.

BMI gets a bit of a kicking in the health/fitness community because it is feasible to be overweight according to BMI through weight that is mostly muscle i.e. you could be in the healthy range for your body fat percentage but obese according to BMI. Therefore it is a useless measure, or so the argument goes.

Adam makes a good point in that, no matter what your body composition, at some point additional weight is going to cause health issues.

“I have not met a single person who is over an index score of 30 who is not heavier than they need to be. Every single person who is steroid free I have met who scored over an index of 30 could benefit from losing weight. Nearly all of the ones who roided are over weight. News flash, 260 lbs at 5’9″ is not healthy. It is still fucked if it’s 3% BF or if it’s 45% BF.”

This makes perfect sense doesn’t it? It’s really easy to hide behind the health measures that justify what you do, while ignoring those that suggest there may be a problem.

For health in the long term it makes more sense to look at the bigger picture. Three simple measures are:

  • BMI
  • Body fat
  • Resting heart rate

for a more complete view, I’d also add:

  • Basic movement ability – your ability to walk, run, get up/down off of the floor and pick stuff up
  • How often you get a cold

No matter what form of exercise you choose to pursue, I think if you have these five in check you are doing ok. If not, there may be something you should address.

Here’s the full article – http://www.adamtglass.com/2013/01/15/its-not-useless-what-your-bmi-is-telling-you/

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Great stuff on the new MovNat blog

There’s been some great stuff on the MovNat site since it relaunched a couple of weeks ago. Last week a different technique was broken down each day, before being linked together as a full combo.

I really like where they are going. The content is fantastic and looks like it’s being refined all the time.

Check it out (the first move is a great way to get off the floor while holding a baby BTW):

1: Lateral Four Sitting to Tall Split Kneeling to Tall Half-kneeling

2: Balancing Tiptoe Shuffling

3: Stepping Out

4: Balancing Deep Knee Bend

5: Balancing Deep Knee Bend Pivot

And then the full combo: “Shuffle Job”

Current training – January 2013

I’m starting pretty gently with the kettlebells. It’s been a while since I have snatched and jerked them on a regular basis and I want to spend a bit of time practicing technique with a light weight.

My judo club is closed until early February so I have more time to train at home and can practice both lifts twice a week.

I have one day where I focus on the Convict Conditioning push up, pull up and squat progressions, one day to focus on jerks, one on snatches, and another to play with a variety of lifts.

I’m using a Escalating Density Training (EDT) progression for both jerks and snatches, using time for jerks and reps for snatches. The reason for using time with jerks is to force extra time in the rack position to get used to it again. It’s fairly simple stuff but I’ll post both progressions at some point.

My play time is mostly handstands at the moment.

Saturday – rest

Sunday – bodyweight exercise

  • A1: Press up (incline) – 3 x >40
  • A2: Pull ups (horizontal pulls) – 3 x >30
  • B1: Handstand practice
  • C1: Squat (jack-knife/supported) – 3 x >40/30

Monday – extended sets of mixed kettlebell lifts

  • Clean
  • Snatch
  • Swing/jerk
  • Push press

Tuesday – rest

Wednesday – jerk EDT

  • A1: Handstand practice
  • B1: 16kg one arm KB jerk – start at 6rpm x 1min x 10sets (1min rest, switch hands every 30sec), progress to 6rpm x 5min x 2sets (1min rest, switch hands every 30sec).
  • C1: Push up – 3 x 5-10
  • C2: Rope climb – 3 x 1
  • C3: 24kg KB swing – 3 x 10-15

Thursday – rest

Friday – snatch EDT

  • A1: Handstand practice
  • B1: Squat (jack-knife) – 1 x 20
  • C1: 16kg KB snatch – start at 5/5 x 10, progress to 5/5/5/5/5/5/5/5/5/5 x 2