Definition Of A Balanced Body

A balanced body is one that is healthy from the inside out. This includes cardiovascular capacity, muscle tone and an appropriate amount of body fat. In order to achieve a balanced body, a person must engage in regular cardiovascular and weight-bearing activity, exercise opposing muscle groups and eat a healthy, low-fat diet.

Body Fat Percentage

Everyone needs a certain amount of body fat to absorb nutrients and have healthy organ function. The amount of fat that women need for fertility and menstruation is higher than men's body fat requirements. Women need to maintain at least 10 to 13 percent of body fat for health reasons, while men's essential fat percentage is at least 2 to 5 percent.
While body fat percentages vary greatly by a person's activity level, the American Council on Exercise considers 21 to 24 percent for women and 14 to 17 percent for men to be appropriate for good fitness. To give additional perspective, average body fat percentage levels for the general population in the U.S. are 25 to 31 percent for women and 18 to 24 percent for men. Athletes' body fat ranges from 14 to 20 percent for women and 6 to 13 percent for men.

Waist-to-Hip Ratio

A waist-to-hip ratio is a USDA-recommended way to determine a person's body fat distribution. If more body fat is located in the upper body, the chance of high blood pressure, stroke, heart disease and diabetes increases. Body fat located in the hips and thighs is more difficult to lose but is not correlated with as many health risks.
To determine waist-to-hip ratio, measure the hips just below the belly button where the top of the hip bone is located. Compare this number with the circumference of the waist one inch above the belly button.

Cardiovascular Exercise

The American Council on Exercise recommends engaging in three to five days of aerobic activity per week for 30 minutes in order to maintain general cardiovascular health.
For persons who are trying to lose weight, cardiovascular exercise should be increased to five to six days per week. When weight loss is a goal, exercisers should work up to 45 minutes of activity at a low to moderate intensity.
All exercisers, regardless of their fitness level, should take a break from working out at least one day per week to allow for muscle growth and proper joint health.

Weight Training Regimen

Weight training is an essential part of any fitness program, particularly as a person's age increases. Regular weight-bearing exercise can decrease the chance of injury and slow down bone density deterioration.
The American College of Sports Medicine recommends that healthy exercisers should engage in a weight-training workout two to three times per week. At each session, the exerciser should do one set of eight to 10 exercises that condition all major muscle groups. Most people should do eight to 12 repetitions per exercise. However, older populations should do 10 to 15 repetitions with lighter weight.

Body Types

While the basic principles of a balanced body remain universal, each exerciser is able to gain muscle at an individual speed due to genetic makeup and body type. Ectomorphs (people who are naturally tall and thin) will gain muscle much slower than mesomorphs (people with more robust, muscular bodies).
High-risk populations, such as seniors, women who are pregnant, and persons with medical conditions or who are very obese, should consult with a doctor before engaging in any workout regimen.