What role does our metabolism play in our health, fitness, weight and exrcise?
There are several theories addressing metabolism and may researchers have worked on this topic. How much fuel does body consume on a daily basis? How does exercise impact this burn of calories/fuel?
One of the ideas addressed is the Resting Metabolic Rate or Basal Metabolic Rate. These address the calorie burn of our bodies when we are inactive or resting. There are many tools for measuring the rate but regardless of the specifics for each calculation the bottom line is that we burn calories whether we are sweating and straining or not. The key to good weight control and fitness is to have an idea of our basic needs before we exercise so we know what to do to reach our goals. Which should ultimately be health and wellness.
Rates can be calculated for each of us in a lab but this is not practical for most of us. Many researchers have worked on this question and as a result there are many calculators; I will post 2 simple ones.
There is a different tool for men and women.
Quick Estimate:
Men = Bodyweight in Kg (lb/2.2) x 24.2
Women= BW in Kg x 22.0
175 lb man = 175/2.2 x 24.2 = 1925 calories
135 lb woman = 135/2.2 x 22.0= 1350cals
More Detailed Measure-
Males = 66 + (6.22 x wt[lbs]) + (12.7 x Ht[inches]) – (6.8 x age)
Females = 655 + (4.36 x Wt) + (4.32 x Ht) - (4.7 x age)
30year old Man: 175/6 ft = 1864 calories
30yr old Woman: 135/5’6 = 1386 cals.
Once we have an idea of our basic needs we can create a diet that will fit our goals. If we are endurance athletes we need to consume more then the base just to maintain healthy energy and performance levels. If weight loss is our goal we can rest assured we burn all day long and need to combine calorie burn(exercise) with calorie restriction conjunction with the base burn.
Metabolism changes as we change fitness levels. In other words we burn more calories as we become more fit.
