Thank you for the improvement world Fitness tracker and AppI have never accessed personal health data. But do you really need to use the number of markers and metrics to be dizzy to evaluate your health? One way to survive the mess is to focus on body composition.
If you’ve heard this term used in the gym Brothers Chagging Protein shakeI promise that it is more You will be torn. If you are accurately measured and evaluated by a qualified medical specialist, your body composition can provide valuable health insights beyond your physique. This metrics, which is tracked over time, can help you understand the progress in a way you can’t do the number of scale.
Even so how Measure the importance of body composition, and universal composition is not ideal for everyone. It is best to check in with your doctor or other healthcare experts to determine how to use your current body composition and how to achieve your goals.
Meet an expert: Britanybuds, Maryland, is the highest medical officer and co -founder. Vitel Health。 Stevenshama, Maryland, is a director for endoscopy Lenox Hill Hospital In New York. Mathew Forzaglia, NFPT-CPT, and CFSC are personal trainers and founders Forzag fitness。 Dana Ellis Hunnes, Dr. MPH, RD Protect UCLA’s public health schools Senior nutritionist of Ronal Dragan UCLA Medical Center.
Body composition is the breakdown of these three elements.
Body composition It refers to the ratio of the body fat, bones, and the mass of the body of the body (basically, muscle, organs, water, and other types of tissue).
For example, it has a body weight of £ 170, with body fat, 12 % bones, and 68 % of the body composition. This means that their bodies consist of 34 pounds, £ 20 pounds, 115 pounds of muscles, organs, water, and other tissues.
for Bodybuilder Fitness enthusiasts often reflect their diligence and discipline, but knowing your body composition is more than mere boasting rights.
This is what you can learn from your body composition.
Risk of your illness
Your body composition will not only tell you how much body fat you have, but will tell you where it is. For example, visceral fat tissue (or fat around the abdomen) [I THOUGHT VAT IS THE FAT AROUND ANY INTERNAL ORGANS? NOT JUST ABDOMINAL FAT?] Directly related to diseases such as diabetes, cancer,, High blood pressure,, Heart diseaseAnd stroke, the subcutaneous fat tissue (fat just below the skin) is mainly a fuel storage warehouse, and Dr. Brittany Busse is a long -lived and optimized doctor.
Note that some body fat is normal and healthy both internal organs and subcutaneous. Your body requires fat for important functions such as hormone production and temperature control. If you have too much fat, you may send your body to “protective hunger V mode”. Disassemble muscleDr. Busse says.
And you can get more information for your body compress cleaning. Bone densityThis is a health marker for bone decaritation and osteoporosis, both Especially women are in danger As they get older.
your Actual Progress of fat reduction
I’ve heard it before. The scale does not convey the whole story. And it is completely possible to lose fat and do not see any change in weight.
“I make sure that people with weight loss are just the size of the scale,” says Steven Shammer, the endoscopy of Lenox Hill Hospital. He adds that this is a place where body composition is useful. The weight of the muscles is more than fat, so if you start losing fat and start gaining muscles, the number of scales may not change, but the percentage of body composition may be so.
Get your strength and muscles
In relation, body composition metric is useful for those who want to. Wear muscle mass Track the success in the gym. If you are an athlete (yes, Recreation sports count! ) Body composition is important, and it is a training metric that is often overlooked. If you track muscle growth, you can continue to increase your profits because you can know if the current programming is working.
How to measure your body composition
If you are interested in your body composition, there are many ways to measure it. Each method provides various levels of accuracy, ease, and accessibility. The “correct” method for you depends on your resource and what you intend to do with the data you collect.
DEXA scan
DEXA Scan (Dual Energy X -ray absorption measurement) is a “gold standard” for calculating body composition because it is low cost, low radiation, and very accurate.
This technology uses low -level X -rays to collect detailed results such as visceral fat level, moisture, and bone density. This test is conducted at hospitals and medical centers, and can be provided in more commercial environments, such as the SPA and the Sports Performance Clinic, anywhere in $ 100 to $ 250. If you use it to detect a specific condition such as osteoporosis, DEXA scan may be covered by some insurance providers, but in other cases you will be paid because you are interested. I couldn’t.
According to Dr. BUSSE, it is safe to get a DEXA scan outside the medical environment, but it is recommended that doctors do the results to get more accurate interpretation.
Biod if you have an electrical impedance analysis
Scale and hand -handed devices that measure body compositions use technologies that are usually known as biodent impedance analysis. Standing on a scale or holding an electrode pair, the device generates current and calculates the body composition based on how fast the body moves.
Tools that use biological electric impedance analysis are popular with coaches, trainers, and daily athletes.
But what they are conveniently provided, according to the accuracy, according to Mathew forzaglia of NFPT-CPT, founder of Forzag Fitness. “Perhaps it will give you a positive 3 or minus three readings for your actual body fat,” he says. “But then we have a number that we can work on.”
Skinfold caliper
Skinfold calipers are handheld instruments used to pinch the width of the skin by millimeter. Calipers are used by fitness coaches, trainers, and medical experts in clinical environments. Depending on the protocol, the practitioner collects the measured values from 4 to 9 areas of the body, enter them in the formula to calculate the body fat percentage.
The results of this method are limited to subcutaneous fat (fat just below the skin), so there is no detailed sense of visceral fat or lean lumps. Furthermore, accuracy varies greatly based on the experience and skill of the administrator.
Skin pinch can be physically unpleasant and troublesome for some people. “You are in a very vulnerable position, and you have real -time feedback on how much body fat you have,” says Forzaglia. “For those who are not confident in the gym and body, it may have a damper for them.”
MRI
Magnetic resonance imaging (MRI) can provide body composition information, but is usually used to measure fat accumulation of specific tissues and organs, such as liver and pancreas, rather than generating the whole body calculation. In addition, the cost of using the MRI and the time required to manage the screening may be out of the law for clinicians and patients.
This is not the easiest option for most people to be able to prescribe a whole body MRI only when a doctor thinks it is necessary.
Body composition may be more important than BMI.
Another general body measurement tool is Body mass index (BMI)Calculate from two factors, height and weight. Although it does not account for body fat percentage and muscle mass, the medical community is still widely used to determine whether someone is healthy, but it is changing. There is. “I think he will focus on body composition and other parameters rather than BMI in the next five years,” says Shama.
The biggest reason: it does not provide enough information. “BMI is not an accurate scale of the body composition,” says Dr. Dana Ellis Hunnes, an assistant professor of the Faculty of Public Health in UCLA. “You have 36 BMIs and can be a bodybuilder with a body fat of 10 % or less. Or you can make BMI a 40 % fat at 36 years old,” she says.
BMI is outdated and exclusive. When it was first developed in the 19th century, statistics used only data collected by white men except different races, ethnic women and people, and said that it has not changed.
How to change your body composition
In order to change the body composition, it is highly possible that you need to adjust the diet and fitness routine. However, according to the goals, it may not be as easy as reducing the number of meals and exercising.
Lacking weight requires a lack of calories. You need to burn more than you consume. Work with a nutritionist and doctor to accurately determine what this means. “But weight loss should not be confused with reduced fat,” says Dr. Busse. “Many weight loss can also be a loss of muscle mass.”
On Reducing body fat saves muscles and She recommends eating one gram (or more) high quality proteinIt is essential for muscle growth and restoration for each pound of weight. Lift cannot be negotiated. “People should do Weight train At least three times a week, “says Dr. Busse. “Weight training builds muscle mass, which inevitably leads to metabolism health and fat fat.”
Keep aerobic exercise. But you hiit Addicted, you may want to do Try to make things late。 “”Aerobic exercise of Zone 2 This is the most effective way to burn fat while saving muscles. This is exercising at a level where you can hold a “breath” conversation for 45-60 minutes, “says Dr. Busse. “”Walk on a slope,, cyclingand Lucking She is all examples of the training of Zone 2, “she says.
Finally, don’t forget that certain health and social factors beyond your control can affect your progress. Age, hormones, and genetics all play a role in body composition, as well as access to high -quality food and medical care. Not everyone has the same time for exercise. So think easily by yourself. If possible, get help and support when working towards the goal.
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