According to American College of Sports Medicine's Guidelines for Exercise Testing and Prescription, it is well established that excess body fat is associated with hypertension, type 2 diabetes and hyperlipidemia. Thus, it is key to know your body fat percentage. There are many different methods you can use to discover you body fat percentage, and each requires different measurement tools.
Skinfold Calipers
Skinfold measurements are a widely used mechanism for determining body fat percentage because of their accuracy, low cost and easy technique. Skinfold calipers are used by a technician to pinch the skin and measure your subcutaneous fat. These reading can then be used to extrapolate total body fat. Calipers can be found for less than $20, with more expensive models are available that can cost several hundred dollars. The most important factor to look for when selecting skinfold calipers is the level of calibration. The more accurate the calipers, the better your readings will be and ultimately the more accurate body fat percentage.
Bioelectrical Impedance Device
Bioelectrical impedance is an easy way to measure your body fat percentage. This is the method that you might have in your home or local drug store. In this method, you step on a scale or hold onto grips that pass a small electrical current through your body and measure the opposition of the current. Because fat is not a good conductor of electrical current, this method gives a relatively precise body fat measurement. Bioelectrical impedance devices have become popular because of their convenience and affordability.
Hydrostatic Tank
The hydrostatic weighing tank or underwater tank has been known as the gold standard for determining body fat percentage. Although extremely accurate, the hydrostatic method for determining body fat is not likely to be found at your neighborhood gym because of the cost of the tank and accompanying equipment. It is also not a popular means for the masses because it requires you to submerge yourself completely underwater, which can be difficult and uncomfortable. Hydrostatic weighing tanks are also large and require dedicated space that most facilities cannot accommodate.
Plethysmography Chamber
The plethysmography or air displacement chamber is most commonly known as the bod pod. This is one of the most accurate ways of measuring body fat. It is also one of the most expensive and inconvenient ways of finding body fat measurements. Air displacement chambers are typically found only at large fitness institutions and academic and research facilities.
Infrared Device
Infrared readings are based on the absorption of light. The device is placed over the biceps and a light beam is emitted, passes through fat and muscle and is reflected by the bone back to the device. Infrared device readings are not as strongly supported by research as other methods and are thus not a preferred method of finding your body fat percentage.
References
- "Exercise Physiology"; Scott Powers Ph.D. & Edward Howley Ph.D.; 2006
- "ACSM's Guidelines for Exercise Testing and Prescription;" Barry Franklin Ph.D.; 2000
- Swedish Medical Center
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