Basal Metabolic Rate, also known as BMR, is the amount of energy your body burns at rest on a daily basis, in other words: it is the number of calories required to keep your body function while you are not doing any physical activities. Even when you are resting your body is using energy to function efficiently. Your body is making your heart pump blood through your veins, for example or your stomach is processing the food you just ate. This process better known as your Basal Metabolic Rate. Your body consumes almost 70% of the calories to function efficiently.

Metabolic age and BMR: As people age, their metabolic rate changes. Basal metabolism rises as a child matures and peaks at around 16 or 17 after this point it typically starts to decrease. The decrease in skeletal muscle weight is the main reason for decreasing of metabolic rate or metabolic age. According to the American standard for women average BMR 1493 calories. For Men average BMR 1662 .

Midlife Obesity: After twenty five years of age our BMR decreased about 10% in very decade it is because we lost ½ pound of muscle ever year. That means loss of in an about 2.5kg lean mass in a decade. When a person reaches to the midlife of forty years of age he or she may loss almost 5 kg of muscles. If muscle weight is reduced, energy consumption within 1 day will also be reduced. On the condition of a declined in BMR, if one still keeps eating habits as when they were young, a “midlife obesity” consequence will be result.

To prevent this from happening, we need to know our Basal Metabolic Rate (B M R) and keep exercising to maintain and increase skeletal muscle weight.

When Cristiano Ronaldo said his metabolic age was 23 ( his birthday certificate age is 33 ) and he could play till he is 41 . He was not joking. Human body can measure by metabolic age also. Metabolic age is a new term used in fitness industry to describe overall fitness and metabolic activities. Metabolic age is number that comes from comparing your Basal Metabolic Rate with the Basal Metabolic Rate average of other individuals of the same chronological age.

If your metabolic age is lower than your actual age , it means your body is in good health. If your metabolic age is higher than your actual age , it may mean you have health problems or may need to change your eating and exercise habits.

10 Mantras to combat the effect of aging on your metabolism
• Try resistance Training : Resistance training or weight lifting is great for preventing a slow metabolism
• Try – Hi intensity interval training
• Get plenty of sleep
• Eat more protein reached food
• Make sure you eat enough food
• Drink green tea
• Take right probiotics
• Drink six cup of cold water daily. it can raise resting metabolism by 50 calories per day. The increase may come from the work it takes to heat the water to body temperature.
• Have a smoothie for break fast
• Detox your digestive system

Visceral fat is a type of body fat that's stored within the abdominal cavity. It's located near several vital organs, including the liver, stomach, and intestines. ... If you have some belly fat , that's not necessarily visceral fat. Belly fat can also be subcutaneous fat, stored just under the skin. Too much visceral fat is thought to be closely linked to increased levels of fat in bloodstream, which impairs the ability of insulin to transfer energy from the bloodstream and using it in cells, which can lead to common diseases like diabetes and heart diseases. In order to prevent or improve conditions of common diseases, it is important to try and reduce visceral fat level to an acceptable level.

Visceral obesity: Usually people with high visceral fat levels tend to have large stomachs. However this is not always the case, if a person’s visceral fat level represents higher than average still that person’s can have standard body weight and waist measurement. This condition is call visceral obesity. Only visceral fat estimation can identify this kind of obesity

Visceral fat is incredibly harmful and may increase your risk of chronic disease, including heart disease, type 2 diabetes and even certain cancers. Fortunately, there are proven strategies you can follow to help reduce visceral fat. Some of these include eating fewer Crabs and less Added Sugar, doing more Aerobic exercise and increasing your Protein intake. Please contract with dietician for more visceral fat reduction guideline.

Metabolic age and Visceral fat : Reduction of visceral fat level can also help to reduce metabolic age .For example if a person with the age of 43 years having visceral fat 2.5 allows the person to reading of metabolic age of 29 years. If he had visceral fat of 6 he would be 43 and with visceral fat 15 he would be at 65.

Note: Visceral fat level is a point scale and not a percentage. Visceral fat level is always a roughly numbers. For medical diagnosis. Please consult doctor.

Subcutaneous fat is the jiggly fat visible just under the skin. Subcutaneous fat is normally harmless and may even protect against some diseases. Although not directly linked to increased risk of disease, it is thought to increase pressure on the heart and other complications. Subcutaneous fat not only accumulated around the stomach but also around the upper arms, hips and thigs and can cause a distortion of the body’s proportions.

Subcutaneous Fast level Classification

Mantra prepare HAV report through the use of Bioelectric Impedance Analysis ( BIA) .BIA is new up gradated technology for estimating body composition. In particular body fat and muscle. In BIA , a week current( 50 khz ,500 uA) flows through the body which is not stimulant and is very safe to human body and the voltage is measure in order to calculate impedance( resistance ) of the body. Most of our body water is stored in our muscle. Therefore, if a person is more muscular there is a high chance that person will also have more body water, which leads to lower impudence. On the other hand Fat tissue almost conducts no electricity. BIA technology calculates the rate of fat tissue and non- fat tissue.

In order to obtain body fat and other data from resistance between both hands and both feet, the five items are required

1. 1. Resistance Value
2. 2. Height
3. 3. Weight
4. 4. Age
5. 5. Gender

Is water contain distribution in a day can vary the BIA result?

Water contain in our body tends to accumulate in our leg during the day. That’s why we feel dropsy at the feet at evening. In the morning body resistance distribution will change, as water proportion in upper body and lower body changes.

Mantra HAV report measures whole body resistance by using electrode of both hands and both feet. Therefore, it is less subject to variation of water content distribution in human body.

Things to take note

1. 1. Proper measuring Place: You cannot get correct measurement results on Mat or carpet or Soft ground.
2. 2. Correct posture: In order to obtain resistance value necessary to calculate body fat, you should basically keep your arm and body at 90 degree and straighten your arms. In order to ensure stability of measurement result, please take a correct posture when performing measurement.
3. 3. Measuring time and period: As water contain in the body can affect the measuring result it is recommended to measure while water contain in the body is steady. In the following activities water contain may vary
4. 1. A. After strenuous Exercise
   2. B. After sauna, steam or shower
   3. C. After taking much food or water within two hours. It is recommended please give two hours gape after your breakfast , lunch or shower , supper for accurate measurement
   4. D. After drinking much alcohol
5. 4. Contraindication : The following people may not accurately measure their body fat and other index as water contain in their body and body composition are greatly deviate from average value.
6. 1. A. Children in growth stage ( up to 17 years)
   2. B. People of high age
   3. C. Patients with fever due to cold
   4. D. Pregnant women
   5. E. Patient with having osteoporoses.
   6. F. Body builder during their competition time.

Resting Pulse Rate or Heart Rate:  When you sit quietly, your heart slips into the slower, steady pace known as your resting heart rate. An increase in this rate over time may be a signal of heart trouble ahead. The usual range for Resting heart rate is anywhere between 60 and 90 beats per minute. Above 90 is considered high. Your resting heart rate is often a good determination as to how fit you are, as well as indicating if you're either over training or unwell - showing up as unexplained increases in resting heart rate.
It’s important to remember that the best time to take a resting heart rate test is first thing in the morning, when you awake, as simply getting up and walking around your bedroom will cause your resting heart rate to rise.
There are many other factors that can cause your resting heart rate to be higher than normal, such as smoking, caffeine and stress.
Don't forget: a Fitness Trainer should also measure clients resting heart rate before training! Remember to take your resting heart rate at least 3 times so that you can get an average reading.
For example if on a certain day you record the heart rate of your client as 72, 78 and 72 bpm (beats per minute) on three consecutive measurements, then your average turns out to be 74 bpm.
Look at recording your resting heart rate for a full minute to make the test as accurate as possible.
As you become fitter through aerobic exercise, your heart becomes more efficient at pumping blood around the body, especially if combined with a reduction of the plaque (fatty deposits) within your arteries. As a result you will find your resting heart rate gets lower so you will need to check your RHR on a regular basis and recalculate any target zones you have, especially if working with a heart rate monitor. Also keep in mind that many drugs raise the heart rate and do not give a true indication of your resting heart rate.
A high resting heart rate, such as 10 - 20 beats higher than your normal resting rate, may be a sign that you’re training too hard and as such a rest may be good for your heart.
The below charts have been created by the Netfit team as a combination of different sources, as many sites will give a variety of different ranges for resting heart rates.
As an example, a man with a resting heart rate of 72 at an age of 40 will be classed as having an average resting heart rate. A young woman at 22 years of age with a resting heart rate of 55 would be classed as very fit (athletic), but not all low resting heart rates are a good indication of an individual’s fitness.

Your resting heart rate does not alter between males and females. Gender differences between heart rates, may be a sign to lower cardiovascular disease in women and greater longevity of life for women. Women in the Western World generally live longer lives than men but have a higher risk of sudden, heart-related death compared to men.
As you become older, your heart rate decreases, with infants having the highest resting heart rates from 100 to over 160 beats per minute.
Young children, under 10, have a resting heart rate range from 70 to 120 beats per minute.
Adults generally have a resting heart rate of 60 to 90 beats per minute.
Resting heart rate is an approximate measurement and one of many tools used for testing your health. Large fluctuations in your resting heart rate readings should be an early indication that you’re training too hard or something more serious….could require a Doctor’s visit.

Waist hip ratio :  It is not only the amount of body fat you have, but also where in your body the fat is stored that impacts on your health.The WHR is a comparison between the circumference of the waist and circumference of the hip. The pattern of body weight distribution is recognized as an important predictor of health risk of obesity. Adults who store most of their body fat around their waists or more weight or circumference on the trunk are at higher risk of high blood pressure, type 2 diabetes, heart disease and stroke compared with those who have the same amount of body fat stored around their hips and thighs.
Measuring your waist-to-hip ratio is an easy way to see how much weight you are carrying around your abdomen as opposed to around your hips. It is designed for people aged 18 years and older. A healthy waist hip ratio for women is 0.8 or lower. A healthy ratio for men is 1.0 or lower.
For example: If a male client has a waist circumstance of 32 in (81.3 cm) and hip circumference of 35 (88.9 cm) his WHR is 32/35= 0.9 1.
The National Institute of Diabetes, Digestive and Kidney Diseases (NIDDK) states that women with waist–hip ratios of more than 0.8, and men with more than 1.0, are at increased health risk because of their fat distribution

How it can be measured :  Through the pulse oxymeter we measures the saturation of oxygen in our blood, the results are often used as an estimate of blood oxygen levels. Normal pulse oxymeter readings range from 95 to 100 percent, under most circumstances. Values under 90 percent are considered low.

Oxygen Saturation level :  Through Oxygen Saturation level we can know how well your lungs are functioning in transferring oxygen to your blood. Our body needs a certain level of oxygen circulating in the blood to cells and tissues. When this level of oxygen falls below a certain amount( < 95% ) in a healthy person with normal lung function indicates low oxygen levels in blood, a condition medically termed hypoxemia and require medical investigation. In a healthy person, oxygen saturation levels in arterial blood fall between 95 and 100 percent, according to the World Health Organization. When Hypoxemia occurs and you may experience shortness of breath.

How it can be measured :  Through the pulse oxymeter we measures the saturation of oxygen in our blood, the results are often used as an estimate of blood oxygen levels. Normal pulse oxymeter readings range from 95 to 100 percent, under most circumstances. Values under 90 percent are considered low.

Waist Circumference :  Some experts suggest that the waist circumference along may be used as indicator of health risk. Evaluating fat in the abdominal region is important in determining an individual’s health risk. Fat in the abdominal region, known as visceral fat, is associated with greater risk of Type2 as diabetes, hypertension, cardiovascular disease and dyslipidaemia.
Standards are as follows: the health risk is high when waist circumference is greater than or equal to 35 in (88cm) for women and 40 in (102 cm) for men. .Post-menopause women: no greater than 43.3 inches.
Waist :  The waist circumference has been frequently defined as the smallest circumference above the umbilicus or navel and below the xyphoid process.

Waist circumference Risk factor table

Insurance companies have been concerned with “proper weight for many years because of medical risk factors associated with obesity. Their age-height-weight tables with rough classifications of body frame have been widely used as standards for normal Weight. The armed services have developed similar scales.
The major flaw in the age-height-weight scales is their inability to account for differences in percentage of fat and lean body weight. Numerous demonstrations of the table’s limitations have been reported. Wilmore (55) cited the case of a 265 –pounds professional football player who was classified by the insurance company as being 75 pounds overweight. However according to body composition measurements, his lean body weight was 225 pounds, and thus in order for him to meet the insurance table’s specifications, he would have had to lose 33 pounds of muscle or the equivalent of an arm or leg!

The only true determination of obesity would be through proper analysis of body composition. At MANTRA health club we determined Full body fat% through BI technology. And the Norms are based on copper clinical patients.

Norms for Fat%