How to judge body fat
How to judge body fat
Body fat is an essential source of energy for the body. It aids in the growth and repair of internal structures, insulates nerves and protects organs. However, excess body fat can hinder bodily functions, as well as increase an individual’s risk for heart disease, cancer and diabetes.
How Body Fat is Determined
The body consists of fat free mass, which includes bone, muscle, organs and other lean tissue, while fat mass is everything else. The most common to determine one’s percent body fat is by using the skin fold test. Most body fat lies subcutaneously, or below the skin. The procedure is performed by locating 3 to 6 sites (depending on the gender and protocol), pinching the skin to separate the fat from the muscle and measuring the thickness of the fold. These numbers are put into an appropriate equation to arrive at the percentage body fat. Another form of body composition measurement is Bioelectricial Impedance. This method sends a very weak electrical current through the body; the amount of electrical resistance given off by the body (the more fat, the more resistance) is then analyzed. The electrical resistance, age, gender, height, and weight are all factored into a formula, which calculates the percent body fat.
How to Decrease Body Fat
- Aerobic Exercise- It is suggested that one exercise a minimum of 3 times per week, for 20-30 minutes. Activities such as walking and jogging are all great exercises to reduce body fat.
- Strength Training-Building muscles through resistance exercises is recommended 2-3 times per week. The more muscle mass an individual has, the more calories are burned during rest.
- Diet-Eat healthy, well-balanced meals. Choose a diet that is low in fat and high in fiber.
| Body Fat Ranges | Women | Men |
|---|---|---|
| Normal | 15-25% | 10-20% |
| Mild Risk | 25-35% | 20-30% |
| High Risk | >35% | >30% |
Today your Body Fat is ________%.