Poor fitness is a good marker on how your health is doing If you have little stamina compared to others of the same age, this can increase your risk of metabolic syndrome, cardiovascular disease by 4-8 times! Good fitness affects the composition of fats in the blood and reduces the small particles of LDL, HDL associated with cardiovascular disease. ood fitness reduces inflammatory markers in the body, as well as positively affects sleep. . In addition, there are a whole host of other good effects of exercising, such as better mental health and increased insulin sensitivity.
So, how can I easily figure out my fitness and future health risks?
92.05- (0.327 x age) – (0.933 x BMI) – (0.167 x resting heart rate) + (0.257 x index of physical activity)
The physical activity index consists of training frequency, duration, and intensity. You get points as follows, and the points should be multiplied by each other.
Frequency:
0 points for “less than once a week”
1 point for “once a week”
2 points for “2-3 times a week”
3 points for “almost every day”
Duration:
1 point for “under 30 minutes”
1.5 points for “30 minutes or more”
Intensity:
0 points if you exercise at low intensity (“take it easy”)
5 points if you exercise at a moderate intensity (“slightly out of breath and sweaty”)
10 points if you train at high intensity (“takes it all out”)
You can find the resting heart rate on your heart rate monitor/ring if you have this. If not, you can find your resting heart rate by lying down for 10 minutes and then counting your heart rate on your wrist for 30 seconds, then multiplying that number by two.
BMI number is your height x your height. Then, divide your weight by this number.
Ex: You are a 40-year-old woman with a resting heart rate of 43 and a BMI of 20.3 who exercises at least 30 minutes of moderate intensity almost every day.
The index for physical here is 3×1.5×5
The fitness number then becomes:
(92.05- (0.327 x 40) – (0.933 x 20,3) – (0.167 x 43) + (0.257 x 22,5)= 58
The average fitness number for women in the 40-49 age group is 38, so a fitness number of 58 is very good.
The calculator is also used by The American Heart Association and has been tested by more than 8 million people worldwide.
Sources:
CERG. Research projects HUNT 3 project. Fitness number and health. https://www.ntnu.no/cerg/kondisjonstallene
Metodebok.no. HDL kolesterol.https://metodebok.no/index.php?action=topic&item=ZZ4jbeRR
