Measuring Body Composition

Body composition is one of the essential components of physical fitness. It is the percentage of fat, bone, and muscles in our body. It is different for each one of us. Two people of the same body weight and height may look completely different from each other because of their different compositions.

The National Institute of Health suggests that a healthy adult male's body should have about 8 - 17% of fat, while a healthy adult female should have 10 - 21% of fat. Anything more than that indicates excess body fat.

As muscle mass is made of lean tissues, that includes muscle, organs, and bones, and fat mass is made of fat tissues, which includes storage fat, essential fat, and non-essential fat, muscle mass takes less place in the body as compared to fat mass, which results in a leaner body. Excess fat mass in the body leads to cardiovascular diseases.

Here are the various methods of measuring body mass index

Using Calipers - Amongst the various ways, measuring body fat with calipers is the most common one. Calipers are used to measure the thickness of fat in different places in the body, which include the abdomen, arms, thighs, buttocks, and subscapular region.

• Air Displacement Plethysmography (ADP) - It is a measurement technique that is developed using the principles of underwater weighing. As opposed to water, air is used in this technique, and hence, it is called the air displacement plethysmography. 

Here, the person enters a sealed chamber, and through the displacement air in the chamber their body volume is measured. In order to determine the body density, the body volume is combined or added with body mass.

• Bioelectrical Impedance Analysis (BIA) - In this technique, the resistance of electrical flow is checked to estimate the body fat percentage in the body.

• Dual Energy X-ray Absorptiometry - This technique is used for many research and clinical applications, as it gives precise and accurate measurements, and includes bone mineral density, bone mineral content, fat tissue mass, lean tissue mass, and fat percentage results.

• Hydrostatic Weighing - Muscle and fat mass is identified in this technique by submerging the body in a tank full of water. If the body sinks, it indicates that the person has more muscle mass, and if it floats, then it is the fat mass that causes it to rise.

Besides these, Magnetic Resonance Imaging (MRI) and Computed Tomography (CT) are two other cross-sectional imaging methods that are used to estimate body composition.

Going by the Body Mass Index (BMI) should not be the only criteria when fixing a training program. It is because, according to the BMI, the height to weight ratio might seem appropriate, but if the fat mass is more than the lean mass, then it increases the risk of diabetes, cardiovascular diseases, and metabolic syndrome.

A physical trainer always recommends the appropriate exercises depending on the body fat index. Exercises should include a combination of strength training and cardiovascular exercises. They are the best to attain perfect body composition and physical fitness.

Cardiovascular exercises reduce fat mass, and strength training helps build muscle mass in the body. Some of the excellent cardio exercises that burns fat include swimming, brisk walking, jogging, skipping, cycling, aerobics, and dancing.

Strength training such as weightlifting results in building muscles, which gives the body resistance and endurance, and also makes it look more leaner and fitter.