Men's fitness: What's the right waist size?

　　exist male In the process of fitness, waist circumference is an important indicator. It is not only related to the beauty of the body, but also to the body shape. healthy closely related. So, what is the appropriate waist size for men when exercising? Let’s find out together.

The relationship between waist circumference and health

　　Abdominal obesity and metabolic risks: Chinese Health Commission standards state that men with a waist circumference of more than 85 centimeters may have abdominal obesity. Abdominal obesity will increase visceral fat, lead to metabolic syndrome, and then improve cardiovascular disease , diabetes, etc. sexually transmitted diseases risk. Excess visceral fat can affect insulin sensitivity and blood vessel elasticity, interfering with normal blood circulation and metabolic functions.

　　Waist circumference standards for different age groups: As you age, your body's metabolic rate and fat distribution will change, so different age groups have different waist circumference standards. Generally speaking, the waist circumference of young men is relatively thin, while the waist circumference of middle-aged and older men may increase. But no matter what age, waist circumference should be controlled within a reasonable range to reduce health risks.

Correct way to measure waist circumference

　　Measure posture and position: When measuring your waist circumference, you should remain standing with your feet shoulder-width apart and your body relaxed. The measurement location is usually selected around the umbilicus, and a soft tape is used to circle the abdomen horizontally, and the value is read at the end of expiration to ensure the accuracy of the measurement.

　　Dynamic monitoring of waist circumference: In addition to single measurements, regular dynamic monitoring of waist circumference is also important. You can measure your waist circumference once a week or monthly, observe the changing trend of your waist circumference, and adjust your fitness and diet plans in a timely manner.

How to control your waistline

　　Nutritious and balanced diet: A proper diet is crucial to keeping your waistline in check. Nutrition should be balanced, increase the intake of vegetables, fruits, whole grains and high-quality protein, and reduce the intake of high-calorie, high-fat and high-sugar foods. For example, eat more lean meats, fish, beans, vegetables, and fruits, and less fried foods, desserts, and drinks.

　　aerobics: Aerobic exercise can increase metabolic rate and consume excess fat in the body. Common aerobic exercises include running, swimming, cycling, etc. It is recommended to perform at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, for more than 30 minutes each time.

　　core stability training: Core stability training helps strengthen the abdominal and waist muscles and improves the body's stability and balance. You can perform plank support, sit-ups, push-ups and other training, 2-3 times a week, 2-3 groups per training, each group lasts 30-60 seconds.

Develop a personalized exercise prescription

　　body composition analysis: Dynamically monitor body composition through bioelectrical impedance analysis and other methods to understand body fat content, skeletal muscle mass and other information. Based on the body composition analysis results, we will formulate personalized exercise prescriptions and carry out targeted fat loss and muscle gain training.

　　Waist to hip ratio calculation: Waist-to-hip ratio is also an important indicator for assessing body fat distribution. Calculating the waist-to-hip ratio can provide a more comprehensive understanding of the body's health status and provide a reference for formulating exercise prescriptions. Generally speaking, the waist-to-hip ratio for men should be less than 0.9.

　　The following is a detailed introduction to men’s fitness waistline.