Kenneth Gardner
OUR READERS are to be commended for their high level of interest and appreciation for the medicinal value of physical exercise.
The quest for the ideal anatomy and its flawless function is testimony of the need to find the antidote for lifestyle health problems. It is heartening to see the
acceptance that physical medicine
(physical exercise) is receiving.
The question, "how much should I weigh" is asked repeatedly.
It is important to remember that our ideal weight is based on the size of our bones and our height. These factors basically provide us with either a large, medium, or small frame. To determine the size of the body frame measurements are taken at specific anatomical landmarks. The breath of the elbow is used as the site of choice.
FINDING YOUR FRAME
To carry out the measurement the
individual should stand in an erect position with the right upper arm parallel to the floor. Bend the forearm upwards at a 90º angle with the fingers straight up and the palm turned toward the body. With the use of a sliding calliper, measure the widest point or the width between the two
prominent bones on either side of the elbow. (Since the calliper is not a lay man's tool an adjustable spanner or wrench can be substitute; then use a ruler to obtain the length).
The following measurements are a
good guide for the estimation of the size
of your body frame. Women who have
a measurement of less than two and a quarter (2 1/4) inches will fall in the small frame category. Those with a measurement of two and a half (2 1/2) inches are in the medium group and those with measurements above two and a half inches will be in the large frame group.
Men who display measurement of two and three quarter (2 3/4) inches and below will fall in the category of the small frame. Those with a three-inch measurement will be in the medium frame, while those with measurements of three and one eight
(3 1/8) inches and above are in the
category of the large frame.
FOR WOMEN ...
The desirable weight for women with a small frame and a height of five feet tall should be between 95 and 105 pounds. Those who are five feet tall and have a medium frame should weigh between 100 and 113 pounds. Women with a large frame and a height of five feet tall, a weight of 109 to 124 pounds is desirable. With an increase of every inch in height above feet, add an increment of three pounds to each weight. For those who are less than five feet tall subtract three pounds for each inch that you are shorter than five feet.
FOR MEN ...
The desirable weight for men with a small frame who are five feet six inches tall, 124 to 136 pounds is the recommended guideline. If you have a medium frame and you are five feet six inches, a weight of 130 to 143 pounds is desirable. The large frame male that is five feet six inches tall is placed in the weight group of 138 to
156 pounds. If you are shorter than five feet six inches subtract an increment of four pounds for each decreasing inch.
For those who are taller than five feet six inches add an increment of four pounds to each weight for each inch increase.
The measurement of your height should be without your shoes and your body should be in the most erect position. In measuring your weight you should be
minimally dressed.
Now that you can identify how much you should weigh please remember
that exercise and diet are the formulae to
maintain the ideal weight, as well as for weight gain or weight loss.
Kenneth Gardner is an exercise
physiologist at the G.C. Foster
College of Physical Education;
email: yourhealth@gleanerjm.com.
