Body Mass Index

Your Optimum Weight

How do you know if you are too heavy (or too light)? There is a formula which calculates a number based on your body weight and your body length. This number is your BMI (=Body Mass Index). You can calculate it like this:

• A = Your weight in kilos. / Berat tubuh dalam kg
• B = The square of your length in meters / kuadrat tingi badan dalam meter
• BMI = A / B

An example of the calculation. Imagine that your weight is 70 kilos and your length is 1.75 meter.

• A=70
• B= 1.75 x 1.75 = 3.0625
• BMI = 70 / 3.0625 = 22.9

Now you can look up in the following table what this means. With a BMI of 22.9 you are normal.

BMI
18 or less	underweight
18 to 25	normal
25 to 27	slightly overweight
27 to 30	moderate overweight
30 to 40	serious overweight (obese)
40 or more	very serious overweight (extreme obesity)

This table is for people of 20 years and older. For children adapted versions are needed.

Maybe your weight is normal, but this does not mean that your fitness is normal. To know if you have a good condition, try the Cooper test.

www.bijlmakers.com/cooper/yourweight.htm

Beep Test Calculations

BEEP TEST CALCULATIONS

These calculations were updated 17th Aug 09 and are based on the official Leger and Lambert (1) "A Maximal Multi-Stage 20m Shuttle Run Test to predict VO2 Max".

Level	Shuttles	Speed (km/h)	Seconds per shuttle	Total level time (s)	Distance (m)	Cumulative Distance (m)	Cumulative Time (min and seconds)
1	7	8.5	9.00	63.00	140	140	1:03
2	8	9.0	8.00	64.00	160	300	2:07
3	8	9.5	7.58	60.63	160	460	3:08
4	9	10.0	7.20	64.80	180	640	4:12
5	9	10.5	6.86	61.71	180	820	5:14
6	10	11.0	6.55	65.50	200	1020	6:20
7	10	11.5	6.26	62.61	200	1220	7:22
8	11	12.0	6.00	66.00	220	1440	8:28
9	11	12.5	5.76	63.36	220	1660	9:31
10	11	13.0	5.54	60.92	220	1880	10:32
11	12	13.5	5.33	64.00	240	2120	11:36
12	12	14.0	5.14	61.71	240	2360	12:38
13	13	14.5	4.97	64.55	260	2620	13:43
14	13	15.0	4.80	62.40	260	2880	14:45
15	13	15.5	4.65	60.39	260	3140	15:46
16	14	16.0	4.50	63.00	280	3420	16:49
17	14	16.5	4.36	61.09	280	3700	17:50
18	15	17.0	4.24	63.53	300	4000	18:54
19	15	17.5	4.11	61.71	300	4300	19:56
20	16	18.0	4.00	64.00	320	4620	21:00
21	16	18.5	3.89	62.27	320	4940	22:03

The multi-stage fitness test incurs a total distance of 4940 meters in a time of twenty two minutes and three seconds (22:03). Please note, there are a few errors in this table compared to the original one minute MSFT as published by Leger & Lambert [1], mainly in the round-ups on stage 8 & 20 these should be exactly one minute as originally designed.

en.wikipedia.org/wiki/Multi-stage_fitness_test

Norms for Cooper 12-Minute Run-Walk

This Cooper Test table gives an indication of your physical fitness, which depends on your sex and age, and the distance covered in 12 minutes.

Age group	Sex	Very good	Good	Average	Bad	Very bad
13-14 year	Male	>2700 m	2400 - 2700 m	2200 - 2400 m	2100 - 2200 m	<2100>
	Female	>2000 m	1900 - 2000 m	1600 - 1900 m	1500 - 1600 m	<1500>
15-16 year	Male	>2800 m	2500 - 2800 m	2300 - 2500 m	2200 - 2300 m	<2200>
	Female	>2100 m	2000 - 2100 m	1900 - 2000 m	1600 - 1700 m	<1600>
17-20 year	Male	>3000 m	2700 - 3000 m	2500 - 2700 m	2300 - 2500 m	<2300>
	Female	>2300 m	2100 - 2300 m	1800 - 2100 m	1700 - 1800 m	<1700>
20-29 year	Male	>2800 m	2400 - 2800 m	2200 - 2400 m	1600 - 2200 m	<1600>
	Female	>2700 m	2200 - 2700 m	1800 - 2200 m	1500 - 1800 m	<1500>
30-39 year	Male	>2700 m	2300 - 2700 m	1900 - 2300 m	1500 - 1900 m	<1500>
	Female	>2500 m	2000 - 2500 m	1700 - 2000 m	1400 - 1700 m	<1400>
40-49 year	Male	>2500 m	2100 - 2500 m	1700 - 2100 m	1400 - 1700 m	<1400>
	Female	>2300 m	1900 - 2300 m	1500 - 1900 m	1200 - 1500 m	<1200>
>50 year	Male	>2400 m	2000 - 2400 m	1600 - 2000 m	1300 - 1600 m	<1300>
	Female	>2200 m	1700 - 2200 m	1400 - 1700 m	1100 - 1400 m	<1100>

For very experienced athletes, especially long-distance runners, an adapted table should be used. Here is a Cooper Test table to test the condition of experienced runners who are used to cover long distances.

Sex	Very good	Good	Average	Bad	Very bad
Male	>3700 m	3400 - 3700 m	3100 - 3400 m	2800 - 3100 m	<2800>
Female	>3000 m	2700 - 3000 m	2400 - 2700 m	2100 - 2400 m	<2100>