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BODY COMPOSITION
Since I was involved in a swimming accident and drowning, I had a long stay in the hospital. Muscle starts to deteriorate and atrophy. My goal is to re-gain as much muscle mass as possible and keep fat to a minimum. These are my present measurements above.
There are several methods used for measuring body composition. These techniques may have a varying margin of error due to the skill of the tester, conditions of testing and the equipment.
Skinfold Measurement
Skinfold measurement is a method where fat fold measurements are taken and calculated into specific equations based on gender and age.
Using skinfold callipers is the least expensive and most convenient way of measuring bodyfat and tracking your progress. |
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There are numerous formulas used to measure bodyfat, some are more accurate then others. However, the main thing is to focus on improvement and adjust your eating training accordingly.
For example, measure your skinfold thickness on your triceps, hip, belly button and thigh in millimetres. Let's say the total number of all these measurements is 70 millimetres . If you measured again in a couple of weeks time and the total number was less then 70 millimetres then you know that you have lost bodyfat. Or if the total number was greater the 70 millimetres then you know you gained bodyfat.
Body Mass Index
Body Mass Index (BMI) is a method of comparing height and weight on a chart to determine if a person falls into a low, moderate, or high category of risk for developing health problems.
The BMI only measures bodyweight compared to your height. So a muscular individual who has a very low bodyfat will show up on the BMI as being obese and unhealthy. At the same time another individual who has very little muscle mass and a high level of bodyfat may show up on the BMI as ideal and healthy
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Excess body fat has been associated with a number of health risks, including heart disease, diabetes, hypertension, arthritis, gall bladder disease, cirrhosis of the liver, hernia, intestinal obstruction, and sleep disorders.
Total body weight includes Lean Body Mass (bone, muscle, skin, and fluids) and Body Fat (adipose tissue and subcutaneous fat). Body fat is expressed as a percentage of total body weight. A minimal amount of Essential Fat (about 2-4% for Men and 8 - 12% for women) is necessary for normal physiological functioning and good health. The higher value for women is required for child bearing.
Average body fat is 12 - 20% for men and 18 - 25% for women. Athletic individuals may be leaner. Your percentage of body fat can be compared to established norms (See below).
Overweight and Overfat are not the same! Overweight simply means you are more than 10% of your ideal weight compared to standard height/weight charts. The term, overfat, is based on body fat measurements: Men with more than 20% body fat are overfat, and women with more than 30% body fat are overfat.
Determining your body composition, the percentage of body fat to lean body tissue, is a more effective gage of health than simply jumping on the scale or using a height/weight chart.
As we age, our basal metabolic rate (BMR) decreases, percent lean body mass decreases, and percent body fat increases. A comprehensive fitness program can slow this process and maintain BMR.
An inexpensive and fairly accurate way to determine your body's composition is through the use of calipers for skinfold measurements. Below are the sites where the skinfold measurements should be taken for men and for women. |
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