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Sunday, December 3, 2006

weight and performance

The late Dr George Sheehan, a prolific and highly regarded writer on distance running, considered that weight relative to height was the key factor in distance running success. The subject of adjusting weight to improve performance is a touchy one
When and article on this appeared in a sport journal it brought an indignant reply from a nutritionist “it is dangerous to be significantly underweight for one’s height”.
It is also extremely dangerous to be overweight for one’s height, a point that seemed irrelevant to her

No man who is 1.8m tall and weighing 79.8kg will ever win the London Marathon, and it is unlikely that a woman, 1.65 in height and weight 58.9kg will ever do so either.

Simple formula

Why? To answer this we must consult Dr Stillman’s height/weight ratio table. He fixes the non-active man’s average weight for height with a simple formula.
He allocates 56.2 for the first 1.52m in height and 2.296kg for every 0.025 thereafter. He is harsher with women, giving them 45.3kg for the first 1.52m and 2.268 for every 0.025m above this. Having established the average, he then speculates on the ideal weight for athletic performance, as follows:

Sprinter (100-400m): 2.5 % lighter than average (e.g. 1.8m, average weight 81.92kg)-2.5%= 2.05kg

Hurdlers (100-400m) 6% lighter

Middle distance runners (800m-10km) 12% lighter

Long distance runners: 15% lighter

10% drop

Every athlete has a best racing weight which should be elucidated by trial and error. But the starting point for this is to aim for 10% below the average weight for height. It is a long established fallacy that because one runs every day one cannot be overweight for competition.
We require about 2500 calories a day to exist. And if we run 16km a day at a steady pace (able to converse while running) we will burn and require a further 1000 calories.
Thus if we consume 5000 calories a day, say, we are big fat content eaters we can even develop a paunch.

click this link for download a calculation.. u can use this tool for estimate your average weight..

to be continued...

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