BMI

• BMI stands for body mass index, a measure of body fat based on weig
ht and height
1
.
• The formula for BMI is21:In metric units: BMI = weight (kg) ÷ height 2
(meters)
example:
• UNDERWEIGHT
• Reasons for being underweight include malnutrition, genetics and
mental health issues. A balanced diet accompanied by workouts
(including compound movements) should be part of the fitness journey
for the underweight as it can increase strength, muscle growth and
overall fitness.
• Squat
• Deadlift / lifting
• Lunge
• Push up
• NORMAL
• Strength training. Do strength training exercises for all major muscle
groups at least two times a week. One set of each exercise is enough
for health and fitness benefits

• Maintained weight
• Avoid Diseases
OVERWEIGHT
• 150 minutes per week of moderate-intensity aerobic exercise, such as
walking briskly alternatively, 75 minutes per week of vigorous aerobic
exercise, such as running or jogging plus at least 2 days per week of
strength training, such as lifting weights
OBESE
• Here are some general tips for exercising when dealing with obesity:
• Start Slowly: Begin with short periods of activity and gradually increase
the duration as fitness improves.
• Choose Low-Impact Activities: Walking, swimming, or stationary cycling
are great low-impact options that can be easier on the joints.
• Focus on Enjoyment: Pick activities/SPORTS that are enjoyable to help
stay motivated.
• Consult a Professional: Before starting any new exercise program, it's
advisable to consult with a healthcare provider or a fitness professional,
especially to ensure safety and to tailor the program to individual needs.