The composition of the body can be categorized into two parts: fat mass and lean body mass. Body fat percentage is the percent of total fat the body contains, including fat around organs, in and around muscles and everywhere else. Men generally have a lower percentage of body fat than women and therefore the respective recommendations for body fat percentage between genders are different. Some fat is necessary to perform vital functions in the body, but too much fat leads to an increased risk for health problems.
Role of Fat
Fat plays many roles in the body's normal functions. Fat can provide up to 90 percent of the body's energy requirements at rest and also protects the body's vital organs. Fat below the skin can aid in insulation and fat also transports fat-soluble vitamins A, D, E and K. Also, depending on the level of intensity, fat can provide energy for physical activity.
Categories
The American College of Sports Medicine states that a range of body fat percentage for men that is between 10 and 22 percent is satisfactory for health. The American Council on Exercise (ACE) has more specific categories for body fat percentage. According to ACE, men with a body fat percentage between 6 and 13 percent will be in the "athletes" classification. Men between 14 and 17 percent body fat will be in the "fitness" classification. The "average" classification contains men with a body fat percentage of between 18 and 24 percent. Men with more than 25 percent body fat are classified in the "obese" category.
Measuring Body Fat
Using the Body Mass Index (BMI) to estimate body fat is commonly used, but it does not directly measure body composition. The American College of Sports Medicine recommends using skin-fold measurements, in addition to BMI, as a way to more accurately estimate body composition. Skin-fold testing predicts total fat based on testing different sites on the body for fat just under the skin's surface. The results of the skin-fold measurements are entered into a formula to determine body density and total body fat percentage.
Risks of Excess Fat
According to the President's Council on Physical Fitness and Sports, excess fat has been linked to heart disease, high blood pressure, diabetes, osteoporosis, some types of cancer and arthritis. The Centers for Disease Control and Prevention also reports that excess fat increases the risk for liver and gall bladder disease, respiratory problems and stroke.
Lowering Body Fat
Dr. Walter Willett, chair of the Department of Nutrition at the Harvard School of Public Health, recommends eating and exercise habits that can last a lifetime to achieve or maintain a healthy weight. He recommends eating plenty of fruits and vegetables and participating in activities you enjoy for physical activity. The American College of Sports Medicine also recommends strength training for improving body composition.
References
- "The Culprit and the Cure"; Steven G. Aldana; 2005
- Pubmed: Gender differences in fat metabolism
- "Exercise Physiology"; William D. McArdle, et.al.; 2007
- "ACSM's Guidelines for Exercise Testing and Prescription"; Walter R. Thompson, Ph.D., Ed.; 2010
- American Council on Exercise: What are the guidelines for percentage of body fat loss?
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