Understanding body fat test results correctly: Don't be confused by the numbers.
In any case, I am truly horrified for those who misunderstand body fat testing methods, because they always mistake the standard fat percentage value for the average fat percentage value, or get frustrated by the simple test value, completely ignoring the fact that their bodies are actually in the best condition.
I'm concerned that some people might overreact to the test results. For example, Anna's body fat percentage was 26%, but experts calculated her ideal value to be 22%, meaning she needed to lose 3 kilograms. She became overly concerned with these numbers, and ultimately, excessive exercise and improper dieting led to a loss of 3 kilograms of muscle. In reality, her lean body percentage was already low; she should have focused on building muscle, not losing fat. Furthermore, the testing process can be flawed, and as the examples above show, race, age, time of day, skin color, and even hair color can all influence the results.
If you've ever had a body fat test, don't take that number as an absolute standard. Remember, these testing methods themselves have a 3% to 4% margin of error. If your body fat percentage is indeed high, then design a gradual weight loss plan! I suggest you set your weight loss goal at no more than 0.5% per month. If your diet and exercise are normal, but your test results are consistently 2% to 3% higher than the standard value, then don't worry, because you might just not be suitable for using the Kirkpatrick formula! Instead of torturing yourself mentally and physically, accept it calmly and treat it as a standard to maintain for the next few years!
Simple health test method
If a car travels at 96 kilometers per hour, that means it travels 1.6 kilometers per minute. The famous runner Roger Bannister was the first person in the world to run 1.6 kilometers in 4 minutes. When I was a graduate student at MIT, my long-distance running goal was to run 1.6 kilometers in under 6 minutes. Now, I don't know how fast I can run anymore, especially after turning 50. But I know my jogging speed range very well: when I'm in a good mood, it takes me about 8 minutes to run 1.6 kilometers, but at higher altitudes or when I'm in a bad mood, it takes about 10 minutes. Women usually need about 15 minutes to run 1.6 kilometers, and some even need half an hour.
A healthy person can easily run 4 kilometers in 20 minutes, while a person in poorer health can only easily run 1.6 kilometers. This is because people have already established a comfortable pace when walking, jogging, or running. Running at this pace will not only prevent them from feeling exhausted, but will also prevent muscle soreness the next day.
One important thing is that you must be able to distinguish between a "comfortable pace" and a "forced pace." Your daily exercise pace should allow you to maintain your fastest pace for a period of time (say, half an hour) without causing exhaustion or muscle soreness. I often advocate in my speeches: "Even on the first day of a running program, you should still run as fast as possible... but the premise is that the running speed must allow you to comfortably complete the run within half an hour and not cause muscle soreness the next day." When the cardiologists in the audience hear my first sentence, they are often shocked because they worry that it might cause heart attacks in people with poor health. However, after hearing my second sentence, they breathe a sigh of relief.
If you follow the rules above when exercising, you won't have any problems, because it will make your body healthier, and by definition, you're already doing aerobic exercise. A common mistake many jogging beginners make is to run hard for a minute or two, then stop to catch their breath, and then do a short sprint. These are the people most likely to end up in the cardiology department. For beginners, a safer approach is to maintain a slow and steady pace, that is, to be able to exercise comfortably for 15-30 minutes.
Next, we'll introduce a "simple health test method." Spend a few days doing walking and jogging to find your fastest, most comfortable pace and the corresponding heart rate. After walking or jogging for 15 minutes, stop and measure your pulse for about 6 seconds, then multiply by 10 to get your heart rate. Don't worry that the measured value will be much higher or lower than you expect. As long as you use your "fastest, most comfortable pace," your heart rate reading will be more accurate than what you get in a laboratory setting.
In my testing center, there was once a woman who had some doubts about this concept. She had just turned 40, and according to the reference standard, her appropriate aerobic heart rate was 144. However, when she exercised as described above, her heart rate was 165. The instructor suggested she slow down her exercise, but then she didn't feel like she was exercising. In fact, because her heart is relatively small, her heart rate is faster for someone her age, but even with the faster heart rate, she didn't feel uncomfortable. Everyone's heart size is different, so you must find the aerobic heart rate that suits you.
I expect everyone to know their own aerobic heart rate and check it every 3 to 4 days, and then measure how many minutes it would take to run 1.6 kilometers at that heart rate.
This is the simplest, cheapest, most accurate, and most practical health test method. At our fitness center, the average person takes this test once a month, and naturally, they all run a little faster than the previous month. For example, a slightly overweight person might improve their time running 1.6 kilometers from 15 minutes to 14 minutes at the same aerobic heart rate, while a jogger might improve their time from 10 minutes to 9.5 minutes at the same aerobic heart rate.
There's a subtle, complex, yet profoundly significant difference between the testing method I use and others. Most health books contain enticing charts categorized by gender and age, offering "standard values" for each individual. These charts might state things like, "A healthy person can run 1.6 kilometers in 6 minutes; a person of average health needs 9 minutes; a person of poor health needs 15 minutes," and so on. Misled by this, you'll naturally run as fast as possible, rather than at your most comfortable pace to barely meet the so-called "standard value." Such tests don't assess your true physical condition; in fact, they're quite dangerous. Remember, you must maintain your most comfortable pace during the test; otherwise, accurate results are impossible. In this book, I won't provide any of these numbers or charts for reference because I don't want you to compare yourself to others; I only want you to compare yourself to yourself. If you run faster this year than last year, then your health has improved; or if you are 40 years old and can still maintain the stamina you had when you were 35 to run 1.6 kilometers in 10 minutes, then your health has indeed improved.
Women visiting a gym for the first time are usually only focused on losing weight, paying no attention to their overall health or their heart rate during exercise. We try to convince them-or perhaps brainwash them-through our planned health testing method. I want them to understand their metabolic function, optimal levels, and internal biochemistry, because once these factors improve, weight gain will naturally stop. Finally, remember to regularly test your health to ensure your aerobic exercise rate is consistently improving; then you'll no longer have to fear fat.