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.
Men |
Women |
Chest |
A diagonal skinfold taken halfway between the crease of the underarm and
the nipple |
Triceps |
a vertical fold on the back of the upper arm between the shoulder and
elbow |
Abdomen |
A vertical skinfold taken one inch lateral to the navel. |
Suprailium |
A diagonal fold taken at or just anterior to the crest of the
ilium. |
Thigh |
A vertical skinfold taken midway between the hip and knee joints on the
front of the thigh |
Thigh |
A vertical skinfold taken midway between the hip and knee joints on the
front of the thigh |
The skinfold measurements for each area should be added together to get a sum
total and then cross referenced for your age group.
Percent Fat Estimate for Men: Chest, Abdomen and
Thigh Skinfolds
Percent Fat Estimate for Women:
Triceps, Suprailium, and Thigh Skinfolds
You'll maintain lean muscle mass and lose body fat through a healthy diet and a
realistic exercise program that combines cardiovascular conditioning, strength training,
and flexibility.
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