I'm in my ICU rotation!
For lack of a better scenario - it's like a soap opera everyday. Every day I'm on the edge of my seat routing for complete strangers - I'm either praying and hoping they go in peace without anymore pain and suffering - or that they pull through, get extubated, eat on their own, and get stronger. I'm grateful for the experience as a dietetic intern, and I am learning a great deal about the human body and how we respond to stress from fever, trauma, and chronic illness. We will leave it at that!
As runners, we subject ourselves to stress too.
|It's an uphill battle!|
We do this with intent to gain strength, aerobic capacity, and to build endurance. The body's response to all types of stress is amazing. We are unbelievable works of art and fine machines that teeter on a small and fragile fulcrum. The balance that projects optimal health is an obsession for me - and I want it for everyone, especially my family, my neighbors, my patients, and my clients.
But where do we start?
For me, it's clear:
It starts with input.
What you put in - is what you get out.
But how do we know how much to put in?
How about we start with ideal body weight?
When trying to calculate how many calories a person should consume, research shows a good place to start is ideal body weight (IBW). There's a simple formula for men and women to calculate IBW - it's called the Hamwi formula:
Males: 106 pounds + 6 pounds for every inch over 5 feet
Females: 100 pounds + 5 pounds for every inch over 5 feet
106 = (6 X 12) = 178 pounds
If you're female and five feet five inches, the Hamwi method would give you an IBW of 125 pounds:
100 + (5 X 5) = 125 pounds
Many people think this is too low for their body type. If this is the case, and the person has a large frame, they can add 10% to their IBW. So for our six foot tall male, his IBW would be 195.8 pounds or rounded up --> 196 pounds:
178 + (178 X 10%) = 195.8 pounds
If our female who is five feet five inches has a large frame, we can recalculate her IBW and add 10%, which would come to 137.5 pounds or rounded up --> 138 pounds:
125 + (25 X 10%) = 137.5 pounds
I've shared this calculation with a few people, and so far, I've never heard anyone say that their frame is small, but if that's the case 10% could be subtracted just the same.
So, do the Hamwi calculation, and tell me
Do you feel your calculated IBW is
too low, too high, or just right?
Train Smart Today!