Body Composition - More important than body weight!
While many of us seem to stress over the number on the scale and tend to weigh ourselves almost as often as we brush our teeth (almost!), we would like to remind you (and tell others) that there are many numbers more important than body weight. Here we discuss a little bit about body composition -it's not how much but just what's inside that counts!
Excess body fat has been linked to various health risks, such as heart disease, diabetes, certain cancers, hypertension, and arthritis. It can also increase risk of injury and decrease endurance capacity. While you can certainly get some idea of how much of your body is made up of fat versus muscle by looking in a mirror, a better method is to have some concrete measurement to be sure.
Your total body weight (your weight on the scale) includes Lean Body Mass (bone, muscle, skin, and fluids) and Body Fat Mass (adipose tissue and subcutaneous fat). Health professionals can measure body fat (expressed as a percentage of total body weight) using methods such as underwater weighing (available at some universities and research centers), dual x-ray absorptiometry (called DEXA, also available at some universities and research centers), bioelectrical impedance measures (becoming more available in fitness centers), calipers (the most available and commonly used measure) and circumferences.
The body requires a minimal amount of Essential Fat (about 2-4% for men and 8-12% for women) for normal physiological functioning and good health. (Note: The higher value for women is required for childbearing.) However, ideal percentages lay somewhere between 12-20% for men and 18-25% for women. Athletic individuals may be leaner.
Overweight and Over fat are not the same! "Overweight" means that you are more than 10% of your ideal weight compared to standard height/weight charts. Many athletes, such as football players and weight lifters are overweight but healthy nonetheless.
On the other hand, the term "over fat" is based on body fat measurement: men with more than 20% body fat are considered overfat, and women with more than 30% body fat are considered over fat.
As many of you in your 40's, 50's and beyond may have already figured out - as we age, our basal metabolic rate (BMR) decreases, percent lean body mass decreases, and percent body fat increases. The good news is that a comprehensive fitness and nutrition program, which combines cardiovascular conditioning, strength training and flexibility as well as a balanced intake, can slow this process, improve your metabolism and help you manage your body weight.
Bottom line: Your percentage of body fat is more important than your weight in determining your health status and ideal weight. For information on determining your body fat and/or designing a nutrition and exercise program to help you reach your goals, please contact us.
Important: It is advisable to consult a doctor before beginning any exercise program.
Provided by Sensible Nutrition, Inc.
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