Body Mass Index (BMI): What your weight reveals about your health | ATLETICA

The Body Mass Index (BMI) is one of the best-known indicators when it comes to health and weight. It helps to assess body weight in relation to height and provides an initial indication of whether your weight is in the healthy range. But how meaningful is the BMI really? And what are its limitations?

In this article, we explain how the BMI is calculated, what the values ​​mean and why it is only one part of a comprehensive health picture. Find out how you can use the BMI sensibly and what alternatives there are!

What is the Body Mass Index?

The Body Mass Index (BMI) is a simple mathematical formula used to calculate the relationship between body weight and height. The aim of the BMI is to provide an initial assessment of whether a person is underweight, normal weight or overweight. The method is widely used and is often used in healthcare and by professionals such as doctors and nutritionists.

1. The BMI formula

The BMI is calculated using the following formula:
BMI = body weight (in kilograms) / (height in meters)²

Example:
A person who weighs 70 kg and is 1.75 m tall has a BMI of:
70 ÷ (1.75 × 1.75) = 22.86

2. The categories of the BMI

According to the World Health Organization (WHO), BMI is divided into the following categories:

• Underweight : < 18.5
• Normal weight : 18.5 – 24.9
• Overweight : 25 – 29.9
• Obesity grade I : 30 – 34.9
• Obesity grade II: 35 – 39.9
• Obesity grade III: ≥ 40

These classifications are intended to provide general orientation and are independent of gender or age.

3. Why is BMI important?

BMI serves as a quick indicator of the risk of certain health problems related to body weight, such as:

• cardiovascular diseases
• type 2 diabetes
• high blood pressure
• joint problems

It can be a useful tool to create awareness of one's own weight and possible health risks.

4. Criticism and Limitations of the BMI

Although BMI is widely used, it has some weaknesses:

1. No consideration of body composition:
   BMI does not distinguish between fat mass and muscle mass. An athletic person with a lot of muscle mass could have a high BMI even though they are not overweight.
2. Individual factors are not taken into account:
   Age, gender, body fat distribution and genetic factors are not taken into account in BMI, although they are crucial for health.
3. Not suitable for all groups:
   For children, the elderly and athletes, BMI is often less meaningful and should be used with caution.

The Body Mass Index (BMI) is a useful tool to get an initial estimate of body weight in relation to height. It can provide indications of possible health risks, but should always be considered in combination with other factors such as body composition, lifestyle and individual health values.

Can exercise help improve your body mass index?

Yes, exercise can significantly help improve your body mass index (BMI) as exercise has a direct impact on body weight and body composition. Regular exercise not only helps you burn calories and lose fat, but also increases muscle mass, which in the long run boosts your metabolism and supports a healthy weight.

How does exercise affect BMI?

1. Calorie consumption and weight loss:
   Exercise helps burn excess calories, which can help reduce body weight. Endurance training such as jogging, swimming or cycling is particularly effective for burning fat and achieving a calorie deficit.
2. muscle building:
   Strength training builds muscle mass, which is heavier than fat but makes the body more toned and healthy. This may only change BMI slightly but significantly improve body composition.
3. Metabolism stimulation:
   Regular exercise increases your basal metabolic rate, i.e. the amount of calories your body burns at rest. This makes weight control easier and promotes a healthy BMI ratio.

Which sports are particularly effective?

1. Endurance training :

• Running, cycling, swimming or dancing help reduce fat and lower BMI.
• Goal: 150–300 minutes of moderate exercise per week.

2. strength training :

• Exercises with weights or your own body weight (e.g. squats, push-ups) promote muscle building and support fat loss in the long term.
• Goal: 2-3 strength training sessions per week.

3. High-Intensity Interval Training (HIIT):

• Short, intense workouts that combine fat burning and muscle building. Ideal for fast results.
• Goal: 20-30 minutes per session, 2-3 times per week.

4. Daily activities :

• Regular exercise in everyday life, such as walking or climbing stairs, also helps improve BMI.

Why BMI alone does not say everything

While exercise can help improve BMI, it is not always an accurate indicator of health. A muscular body may have a higher BMI even though the person is not overweight. Therefore, BMI should always be considered in combination with body composition (proportion of fat and muscle).

Exercise is an effective way to improve BMI and promote general health. A combination of endurance and strength training as well as an active lifestyle help to reduce excess fat, build muscle and regulate body weight in the long term. However, it is important not to look at BMI in isolation, but to also take other health factors into account.

Which sports equipment is best suited for this?

To positively influence the body mass index (BMI) , exercise equipment that burns calories, reduces fat and promotes muscle building is helpful. A combination of cardio equipment , strength training equipment and functional tools ensures a balanced workout that builds both endurance and strength. Here are the best equipment for different training goals:

1. Treadmill – For effective cardio training

• Training : Ideal for running, walking or interval training.
• Effect : Burns a lot of calories and strengthens cardiovascular function, which directly contributes to weight loss.
• Advantage : Speed ​​and incline are individually adjustable, perfect for all fitness levels.

2. Cross trainer – joint-friendly whole-body training

• Training : Combines arm and leg movements for a full-body workout.
• Effect : Promotes fat burning and improves endurance while protecting the joints.
• Advantage : Particularly suitable for beginners or people with joint problems.

3. Rowing machine – calorie killer and strength trainer

• Training : Simulates rowing and uses almost all major muscle groups.
• Effect : Burns fat, builds muscle and strengthens the core.
• Benefit : Efficient for a full-body workout that improves both endurance and strength.

4. Multifunctional power station – muscle building made easy

• Training : Allows exercises such as bench press, lat pulldown or leg press.
• Effect : Promotes muscle building, which increases the basal metabolic rate and supports fat burning in the long term.
• Advantage : Versatile and space-saving – perfect for home gyms.

5. Kettlebells – Functional training with added value

• Training : Exercises like kettlebell swings, goblet squats or Turkish get-ups.
• Effect : Combines strength and endurance training, improves body stability and burns a lot of calories.
• Advantage : Flexible, space-saving and suitable for all fitness levels.

6. Dumbbells – classic for strength and stability

• Training : Versatile for almost all muscle groups.
• Effect : Builds muscle, increases basal metabolic rate and shapes the body.
• Advantage : Easy to use and ideal for beginners and advanced users.

7. Skipping rope – small but effective

• Training : Intense cardio training that is suitable for short, sharp workouts.
• Effect : High calorie consumption and improved coordination and cardiovascular fitness.
• Advantage : Affordable, mobile and perfect for quick training sessions.

8. Suspension trainer (TRX) – For functional whole-body training

• Training : Use your own body weight for exercises such as planks, rows or squats.
• Effect : Strengthens the core, promotes stability and helps build muscle.
• Advantage : Space-saving, flexible and ideal for all fitness levels.

9. Ergometer – For joint-friendly cardio training

• Training : Simulates cycling with adjustable resistance.
• Effect : Burns calories, improves endurance and protects the joints.
• Advantage : Particularly suitable for older people or beginners.

10. Resistance bands – mobile and versatile

• Training : Ideal for stretching and strengthening exercises that target the muscles.
• Effect : Supports muscle building and improves mobility.
• Advantage : Light, inexpensive and ideal for on the go.

The best equipment to improve your BMI combines endurance and strength training. Cardio equipment such as treadmills or cross trainers help you burn fat, while weight stations and free weights promote muscle building. For a varied and effective workout, functional tools such as kettlebells or sling trainers can complement the program - for lasting success in weight and health!

Conclusion: Everything you need for your training is available at Atletica

Whether high-quality treadmills, versatile power stations or space-saving sling trainers - at Atletica you will find all the equipment you need to improve your body mass index and achieve your fitness goals. Our sports equipment is durable, versatile and perfectly suited to individual requirements.

Start your effective training now with the right equipment! Get advice from our experts and find the perfect solution for your fitness concept.