Total muscle mass weight: norm and importance of control

How to measure height correctly

To determine your own height you need to:

• lean your back straight against the wall;
• touch the top of the head with an even bar and mark this place;
• measure the resulting distance.

The following should be pressed against the wall along with your back:

• heels;
• calves;
• buttocks;
• shoulder blades;
• back of the head

Based on the results, you can find out the following about your growth:

• more than 176 cm – too tall;
• from 168 to 175 cm – tall;
• from 157 to 167 cm – average;
• from 151 to 156 cm – below average;
• less than 150 cm – low.

A woman's physique is an important parameter on which the ratio of weight to height depends.

The following types are distinguished:

• Hypersthenic , characteristic of large-boned people.
• Normasthenic. It is the most proportional. Women with this type of physique have average measurements and a narrow waist with slightly wide hips.
• Asthenic is the lot of thin-boned and thin people. Their body parts are narrow and long.

Body type is determined by measuring your wrist. For asthenics, it has a size of 16 cm or less. In people with a normasthenic type, the wrist reaches a length of up to 18.5 cm. Hypersthenics have the thickest - more than 18.5 cm.

Determining ideal body weight

The methods we talk about differ from each other. And to some extent they reflect the evolution of methods for calculating ideal body weight. From the authoritarian Lorenz method, which is suitable only for young girls. Before Brock's formula, which takes into account body type and calculation formulas based on age and height. If you are curious, read the article with pencil and paper in hand. But don't be too strict about the numbers you get. No formula can describe the individuality, lifestyle, state of health and feelings of a particular woman at a particular weight.

What should be the normal ratio of height and weight in women: calculation using formulas

This definition of exact parameter matching takes into account various characteristics. There are several formulas for calculations, which are described below.

Broca's formula

It is used to measure height in cm, after which 110 is subtracted from the result, then multiplied by 1.15. These calculations are suitable for women with a normal build. The large-boned ones should add, and the thin-boned ones should subtract another 10% from the result.

Quetelet's formula

Using these calculations, the body mass index (BMI) is determined: M: (P*P), where M is weight in kg; P – body length in m.

If it works:

• less than 18.5, then this is a weight deficit;
• up to 25 is normal;
• up to 30 – exceeding the norm;
• up to 35 – overweight or 1st degree expectation;
• up to 40 – 2nd degree of obesity;
• more than 40 – 3rd degree.

Quetelet's formula is not used for:

• expecting a baby and breastfeeding;;
• elderly;
• going in for sports;
• children.

Nagler's formula

The ratio of height and weight in women according to this index is ideal. With a height of 152.4 cm, body weight should be 45 kg. If the height is greater, then for every 2.54 cm (1 inch) add 900 g and 10% of the calculation result.

McCallum formula

This method of determining the suitability of a figure to its height is considered the best. Everything here is based on your wrist measurement.

• Chest girth is 6.5 times wrist size.
• The hip circumference is 85% of the chest circumference.
• The waist is 70% of the chest volume.
• 53% of the chest girth is the hips, and 37% is the neck.
• Biceps and shins are also calculated from chest circumference. The component of the first is 37% of this parameter, and the second is 34%.
• 29% of the chest circumference is the volume of the forearm.

The article provides a table of the ratio of height and weight in women.
McCallum's formula with average values ​​may have other options:

• The ideal figure is if the hips are 25 cm larger than the waist and almost equal to the chest volume.
• The proportional waist size is calculated by subtracting one hundred from the height in cm.
• With a voluminous chest and narrow waist and hips, the female figure has the appearance of an “apple”. The “pear” type is when the chest and waist are much smaller than the hips.
• The waist circumference of women of average height is approximately identical to body weight in kg.

Lorentz formula

This method is the simplest.

The application of the Lorentz algorithm is as follows:

• X-100-(X-150)/2; X – height in cm.
• X/2-25 (simplified formula).

This method, however, does not take into account body type. Therefore, the Lorentz formula is considered not very accurate.

Breitman formula

The index is calculated using height in cm. To do this, the measured height is multiplied by 0.7 and 50 is subtracted from the result. Breitman's formula is best used by mature women.

Height to weight ratio by BMI

Body mass index is calculated in the same way as using Quetelet's formula.

Perfect weight women:

• do not suffer from cardiovascular diseases;
• do not overeat;
• have normal cholesterol levels;
• get less cancer;
• have a strong body and immunity;
• do not suffer from arthrosis and pressure changes;
• tolerate physical activity more easily.

How height can change

Research has shown that in some cases, the length of a person's body may change due to a reduction or increase in the distance between the plates of the spinal column.

Cases when height may vary:

• Waking up in the morning, you can find that your height has increased by 2 cm. By evening it becomes smaller again.
• If you stand on one leg, your height will increase by 1 cm.
• During intense physical activity, the human body lengthens for a short time.
• An astronaut who is in weightlessness for a long time grows by 8-10 cm. After returning to his home planet, the spine takes its original shape. Doctors warn that this is dangerous to health.

• After death, body length increases by about 5 cm.

Table of ideal height and weight ratio for women by age

Third way. Broca's formula

Advantage: the method for correctly determining a person’s excess weight according to Broca is suitable for people whose height is in the range of 155-200 cm.

Disadvantage: Age is not taken into account.

Important! To find out the constitution of the body, you need to find the thinnest place on the wrist and determine its circumference.

The measurement results are found in the table:

The following shows how to calculate your ideal weight:

1. The number 110 is subtracted from height in centimeters if the person’s age is under 40 years.
2. The older a man or woman is, the more he (she) will weigh. After a person reaches the age of forty, his parameter is calculated as follows: the number 100 is subtracted from his height.
3. Also, corrections in calculations are made for asthenic and hypersthenic types. In the first case, 10% is subtracted from the result, and in the second, the same percentages are added.

Example: you can determine the normal weight of a thirty-year-old woman as follows: subtract 110 units from her height of 167 cm. It turns out that her weight should be 57 kg. If she has an asthenic body type, the final result is: 57 – 5.7 = 51.3 kilograms, and if she has a hypersthenic body type, then 57 + 5.7 = 62.7 kilograms.

Normal weight and body proportions for women depending on body type

This classification turns out to be more realistic and constructive.

Type A

It is determined by determining the ratio of hip girth to chest volume. In this case, the indicator turns out to be greater than 1.05. The figure in the form of the letter A is a typical “pear” or “triangle”.

Women with this body type experience:

• thin waist;
• narrow shoulders and chest;
• Quite wide hips.

The feminine silhouette of a type A figure has been considered the standard of beauty since ancient times. Physical exercises for the hips and buttocks will help maintain the shape of such a body.

Type X

For girls and women, when dividing waist circumference by hip circumference, and then by chest circumference, the indicators are the same or less than 0.75 with an hourglass or type X body type. There is no height-to-weight ratio here. For such representatives of humanity, the top is approximately equal to the bottom.

Asthenics and normosthenics can afford an ideal hourglass-shaped body. But for this they will have to eat a balanced diet and properly exercise their abs and thighs.

Type O

An “apple” body type is an indicator greater than 0.75. With body type O, the legs are thin and long, and the torso is full and round. There is always a large belly in the waist area. Busty beauties with slender legs and sloping shoulders will have to constantly work out in gyms to maintain normal body type O proportions.

They need to deal with:

• press;
• breasts;
• back muscles.

Type H

The “rectangle” figure, when dividing the waist size by the bust size, has an indicator equal to or greater than 0.75. Body type H is equal in volume to the hips and chest. Graceful and stylish H-shaped figures also need to be carefully monitored: train the buttocks and shoulder girdle.

Type V

If dividing your bust size by your hip circumference results in a result of 1.05 or greater, your body type is an inverted triangle or V-type.

For women with this figure:

• large breasts;
• broad shoulders;
• narrow hips.

The natural silhouette of a V-shaped physique is also a kind of standard, and has been since ancient times. Dancing or cycling will help maintain the beauty of such a figure.

The ratio of weight and height in a man: correct proportions

Optimal body weight in men is usually determined by three indicators:

• height;
• heaviness of bones;
• chest volume.

The ratio of height and weight for the vast majority of healthy men who adhere to proper nutrition is a constant value. A significant increase in this indicator may indicate excessive weight gain, and a decrease, as a rule, indicates inflammatory processes within the body.

How to get your figure in order: methods and recommendations

The height-to-weight ratio in women can be easily controlled by constant body training. Girls think that physical activity always leads to weight loss. In fact, only a few specific exercises help you get rid of excess weight. They should also be accompanied by cosmetic procedures and proper nutrition.

Physical activities

For spectacular abs, you can do side bends with weights. But with this exercise, the stomach will be wide and the waist will be invisible. It is more correct to bend over without any weight at all. It is better to perform such physical activity once every 7 days.

It is better to start squats without weight as well. They must be repeated 20-30 times in 4 or 5 approaches. The breaks between them should be 30 or 40 seconds. Lunges with light weights will help you lose weight on your thighs. You can strengthen your back at home without a workout machine. To do this, sit on a chair or sofa, bend over, lowering your arms with light dumbbells down and resting your chest on your hips.

Next, the limbs with weight are spread to the sides and again lowered to their original position. The repetitions are the same as in the case of squats. Fans of push-ups will have to completely abandon them, since these exercises make the volume of the arms even more massive. An excellent alternative would be correct - a plank. It tightens the stomach well and strengthens the core muscles.

To lose weight you need:

• Combine strength exercises with cardio training.
• Each time choose different training programs and new load options on the same muscles.
• Perform loads with the least weight and a large number of approaches and repetitions with minor breaks.

A special workout will help you quickly get rid of cellulite and sagging skin:

1. Lying on your right side and leaning on your elbow, raise your left leg to a distance of 30 cm from the surface. After freezing for a couple of seconds, they lower her. The same is done with the right leg. For each side there should be a dozen leg lifts and 2 sets.
2. Place your hands on the floor, taking the same position as during push-ups. One leg bent at the knee is brought to the chest. After this, it is straightened and raised up 20 cm from the surface. Similar actions are performed with the left leg. There should be a total of 3 sets of 8 leg raises.
3. Take any weighting material in your hands and stand up straight with your legs spread shoulder-width apart. As you inhale, slowly bend over, bending your knees. As you exhale, they rise. The exercise is performed 20 times in 3 approaches.
4. Taking weights in your hands, stand up straight with your feet shoulder-width apart. Then they begin to slowly bend forward with their arms hanging freely down and their back straight. Bending as low as possible, they return back. All this is done 12 times in 5 passes.
5. Kneel down and lean on straight arms. The back should remain straight. Next, do push-ups from the floor with one leg raised up. The exercise is performed alternately for both legs in 2 sets of 15 repetitions.
6. The legs are placed slightly wider than the shoulders, and the hands are placed on the back of the head. Then they jump strongly up, forming the semblance of a star from their legs and arms. Having landed, take the starting position. There should be 20 jumps, and 2 approaches.

To quickly get rid of cellulite, this complex is performed for 2 days in a row, followed by a one-day break for 14 days. Those losing weight need to work not only on the hips and abs, but also on other problem areas. Only in this way will you not be ashamed of your body during the beach season.

Together with weights for home fitness, you can use:

• hula hoops;
• jump rope;
• fitball

With the right physical activity, you can not only get rid of fat deposits, but also acquire an attractive appearance in the form of trained and strong muscles. It is very important here not to over-pump them. Classes must begin with a warm-up and end with stretching and a cool-down.

In the middle there is a base consisting of:

• slats;
• boats;
• tilts;
• squats and lunges;
• press training;
• push-ups.

Nutrition

Simultaneously with training, they begin to adhere to a strict diet. With it, people eat at approximately equal intervals, and portion sizes are cut by almost half. It is desirable that the diet be not only low-calorie, but also healthy. The ratio of height and weight in women can also be regulated by special diets.

Those who want to have a slim figure will have to eat and drink for breakfast:

• omelette (possibly white) or soft-boiled egg;
• bread and cheese sandwich;
• green tea or coffee with milk, but always without sugar.

At lunch the following are allowed:

• salad with fresh vegetables and vegetable oil or vinaigrette;
• borscht in meat broth with low-fat sour cream;
• lean stewed meat;
• fruit drink or compote.

For dinner you can prepare:

• cutlet with stewed green beans on the side;
• green tea.

At night you are allowed to indulge in:

• kefir;
• milk;
• yogurt without sugar.

Snacks can be:

• apples or bananas;
• cheese;
• dried fruits or nuts;
• low-calorie cottage cheese or drinking yogurt.

Allowed products when getting your figure in order include:

• fruits and vegetables;
• wholemeal bread;
• protein and stewed dishes;
• lean varieties of fish and meat;
• dairy;
• dried fruits and nuts;
• vegetable oils.

Under no circumstances should you eat:

• roast;
• sweet;
• flour;
• fast food;
• high-calorie dishes;
• sausages and smoked meats;
• salty;
• spicy.

Alcohol is allowed, but in moderation and in the form of red wine.

You should not drink carbonated drinks, as they inevitably lead back to obesity and the appearance of cellulite. It is useful to supplement the diet with all kinds of dietary supplements and nutritional supplements. The main thing is that they help and not harm the body. Special sports nutrition in the form of energy bars and protein shakes can even come to the rescue.

Massage

Among those losing weight, this type of weight and figure correction is very popular.

After all, he:

• fights excess fluid in the body;
• relieves swelling;
• improves blood circulation in problem areas.

For massage to help you lose weight, you must do the following:

• Choose a course of 3-10 procedures. Then repeat it after 4 or 6 months.
• Don’t make a mistake when choosing a massage therapist to avoid injuries from procedures.
• Visit the correction room slightly hungry. Before the massage, you are allowed to snack on a boiled egg or cottage cheese.

Corrective massage can be:

• hardware;
• vacuum;
• anti-cellulite;
• manual;
• lymphatic drainage;
• honey;
• sculpting;
• canned.

The hardware, in turn, has the following types:

• Pressotherapy is a 40-minute relaxing procedure with air injection into a chamber suit that is put on the patient. The course usually consists of 10-15 sessions. It will be repeated a month later.
• Roller or LGP. During this massage, people wear special underwear to protect the skin from injury. Intensive rollers effectively fight cellulite and shape your figure.
• Cryolipolysis , which is a non-surgical liposuction. During this massage, problem areas are affected by low temperature. It is usually combined with classic manual. Cryolipolysis is carried out in the amount of only one procedure.
• Ultrasonic massage or cavitation. Problem areas are treated for 35 to 45 minutes. To maintain the cavitation effect, you need to exercise regularly and eat right. The course consists of 10 procedures, between which there are breaks of 7 or 10 days.

Cosmetology procedures

The ratio of height and weight in women will definitely be ideal if you add special body care to everything described above. You can say goodbye to extra pounds and cellulite with the help of a cosmetology service such as mesotherapy.

In this case, patients are given microinjections under the skin:

• hyaluronic acid;
• amino acids;
• minerals;
• vitamins

To achieve an effect, a course of mesotherapy should consist of 5 or 10 procedures with a break of 1-2 weeks. Its effect manifests itself immediately and for a long time.

The procedure called Velashape combines such methods of influencing the figure as:

• electricity;
• radio waves;
• infrared light;
• vacuum.

During this process, a special device tightens the skin and destroys subcutaneous fat. Such an effect must necessarily be a course, like other cosmetology services. Electromyostimulation also perfectly tones muscles and burns fat. It is carried out in a hardware room in 10-20 sessions. The specialist places special electrodes on the patient’s body and connects them.

At home, the body is affected independently, using a special device, a mesoscooter and accompanying creams. It is advisable to use them after fitness classes, after taking a shower.

Wraps made from:

• warm paraffin;
• healing algae;
• multi-colored cosmetic clay.

It is better to end your workouts with a lymphatic drainage contrast shower or bath followed by the use of scrubs and creams. Along with them, the body can be pampered with nourishing lotions and aromatic oils.

It is better to carry out such procedures, as well as physical activity, regularly so that the hated mass does not return back to its place. Peeling gets rid of dead skin cells, and creams after it moisturize and carefully care for the body, preparing it for a healing and effective massage.

Body proportions are an important factor for those trying to lose weight. He helps them achieve their goals. For women, monitoring their height and weight comes first. The figure should be, if imperfect, then at least close to normal. After all, a slim and beautiful physique always means health and youth.

Author: tanyda

Average height in the world

Experts calculated the average height of a man in the world by analyzing the indicators of residents of 129 countries. The age of the subjects was from 18 to 40 years. Over the past century, it has increased by 10 cm. This was due to improved quality of medical services, nutrition and the environment.

A study published in Life magazine shows how the changes took place. For representatives of the stronger half of humanity who were born in 1896, it was 140 cm, and for those who were born 100 years later, it was 160 cm. Over the 1st century, this value increased by 20 cm.

The average height of a man in the world today is 165 cm. The difference among different nationalities of the planet ranges from 8-12 cm.