Kenneth Gardner
THE NUMBER one question our readers ask has to do with weight loss and the area of concern is usually the abdominal area. Having the desirable body weight is at a premium especially because of health problems associated with excess body weight. Ideally, one of the best places to try to reduce excess weight is the waistline.
Our body weight may remain the same at the age of 40 years old as it was when we were 20 years old. However, our body composition could be considerably different. Our body mass index is an easy way to assess our weight and give us a rough measure of our body composition. The body mass index is also based on the concept that our weight should be proportional to our height.
Our body composition is the ratio of fat to fat-free tissues. This varies among individuals of the same height and weight. These measurements only approximate the magnitude of fatness. Weight measurement does not differentiate lean body weight and fat weight. We use skinfold testing and underwater weighing to develop better inferences of the configuration of lean body weight and fat weight.
The body mass index is calculated by dividing your body weight expressed in kilograms by the square of your height in metres. For example, if you are five feet six inches or one point six metres (1.6 m) tall and you weigh 130 pounds or 59 kilograms, you would have a body mass index of 59 kg divided by 1.6 m squared (2.56 sq m), which would be equal to 23.
A body mass index of 18.5 to 24 .9 is considered as normal; if you are below 18.5 you are considered as being underweight. A body mass index of 30 and above will put you in the different categories of obesity. High values of body mass index are associated with a number of health risks.
Excess weight or fat in the abdomen is of greater concern than elsewhere in the body. Persons with large waist circumferences and additional health risk factors are at a greater risk of health problems. For our readers who want to exercise at home and are not particularly interested in weight, here are some simple and effective exercises to follow.
THE ABDOMINAL CURL:
Lie on your back with your arms folded across your chest; bend your knees and place your feet flat on the floor. Curl your trunk up and forward by raising your head and shoulder from the floor, then return to the starting position. You can then progress to half sit ups and full sit ups as your abdominal muscles become stronger. You can also move your trunk in a number of
different directions in the sit up position. By doing these different movements your abdominal muscles will experience an excellent workout.
LEG RAISERS:
Lie on your back and raise both legs together no more than 24 inches off the floor; keep them in place for a couple seconds, then lower them to the floor. As these exercises become easier move your legs in a variety of directions to increase the intensity of the exercise.
GUT TUCKS:
Sit in a tuck position with your legs drawn up close to your body while you place your hands on the floor for balance and support. Lift your feet several
inches off the floor, then straighten your legs halfway in a variety of directions.
These are excellent for your abdominal muscle; they will reduce the sagging of the muscles, enhance their features, and more importantly, reduce your waistline.
Kenneth Gardner is an exercise physiologist at G. C. Foster College of Physical Education; email: yourhealth@gleanerjm.com.
