SCI228 Week6 ilab
Definition of Body Mass Index
First, the Body Mass Index or BMI, also known as Quetelet’s index(Pruitt, p. 442), measures the ratio of a person’s body weight to their height, and in adult’s correlates strongly with their total body fat content. Further, a body mass index of less than 20 is considered to be underweight, while a body mass index that is between 20 and 25 is considered to be healthy. However, a body mass index in that ranges between 25 and 30 is regarded as overweight. Even more so, a body mass index that is over 30 is regarded as obese. Finally, if a body mass index is 100 or greater, it is regarded as morbidly obese.
In order to calculate a person’s BMI, the following formula can be used to determine that value: BMI (kg/m^2) = weight (kg) / height (m)^2
In my personal case, the calculation would be:
First convert weight in lbs to kg: 140 lbs / 2.2 lbs/kg = 63.64 kg
Then, convert height in inches to meters: 68 in. * 0.0254 m/in. = 1.73 m
Square the height in meters: 1.73 m = 2.99 m^2
My personal calculated BMI is: BMI (kg/m^2) = 63.64 kg / 2.99 m^2 = 21.28 kg/m^2
Thus, according to the BMI index, I am classified as being in the healthy range for my personal BMI value.
Eating Regiment
I have established an everyday eating regiment which will allow me to maintain my current healthy weight by using a meal planning tool from “www.eatthismuch.com.” By using this tool, I have developed a 3-mean plan for any given day based on a 2500 calories-per-day regimen:
Breakfast – Complete Breakfast consisting of 1 serving scrambled 2 extra-large eggs, bake potato, carrots, red bell pepper, onions, oregano, and 2 servings of whole wheat toast. This meal contains 808.1 calories of 64 grams Carbs, 22 grams Fat, and 35.1 grams Protein.
Lunch – BBQ chicken sandwich consisting of 1roasted chicken breast, whole-wheat bread, 2 slices, and barbecue sauce with hummus and baby carrots. This meal contains 776.7 calories consisting of 57.4 grams Carbs, 21.8 grams of Fat, and 48.8 grams of Protein.
Dinner – Balsamic-glazed salmon with spinach, olives, and golden raisins as well as Fingerling potatoes with chives and tarragon. This meal contains 931.8 calories consisting of 208 grams of carbs, 65.4 grams of Fat, and 160.6 grams Protein.
Total number of calories combined is 2517 consisting of Protein, 28%, Carbs, 37%, and Fat, 35%.
Exercise Regimen
I will incorporate an exercise program that will allow me to maintain a very healthy body weight and keep my body mass index within a healthy range. I have developed the following exercise regimen with a frequency of at least a one hour a day for 5 days a week which include the following exercises:
Lunges – approximately 15 minutes of this exercise can burn approximately 500 calories.
Bicycling – approximately 25 minutes of biking can burn approximately 1100 calories.
Stretching – In an effort to increase flexibility, which will help with the short- and long-term effects of moderate workouts, I plan on performing approximately 10 minutes of total stretching exercises before and after each workout. This will also burn approximately 200 calories.
In total, based on a 2500 calorie diet, normal daily activities that equates to about 700 calories, and exercise regimen which burns approximately 1800 calories, I can anticipate maintaining my current healthy body weight.
Reference
Pruitt, S. B., Stein, J. J., Cummings, B., Blake, J. S., Thompson, J., Mel. Nutrition, Health, and Wellness An Applied Approach VitalSource eBook For DeVry University [VitalSource Bookshelf version]. Retrieved from http://online.vitalsource.com/books/9781256323273
