There are a number of obesity-related diseases, including heart disease, diabetes, hypertension and stroke. However, too little body fat also has harmful health consequences. Keeping your body fat in the recommended ranges will ensure optimal health.
Ways of Measuring Body Fat
There are two common assessments of body fat--skinfold measurements and bioelectrical impedance analysis (BIA). Skinfold measurements are taken via calipers. Women are typically measured on the tricep (back of the upper arm) beside the belly button, and then at the thigh. There is a three to four-percent error using this method. BIA involves sending a small electrical current through the body. Nowadays, many bathroom scales have this function. However, it is less accurate than skinfold measurements.
Ideal Body Fat Percentage
Women generally have higher body fat percentages than men due to the function of childbearing. The minimum recommended amount of body fat for women is ten percent. A body fat percentage in the range of 21 to 24 percent is considered fit. Average body fat is 25 to 31 percent. When your body fat is 32 percent or higher, it is classified as obese.
Resistance Training
Shift your mindset from losing weight to losing fat. When you lose weight, you risk losing muscle if you don't do resistance training. Because muscle is active, even at rest, it contributes to a healthy metabolism. Hence, muscle loss results in a slower metabolism. Develop your muscles by lifting weights two days per week. You'll maximize fat loss by improving your metabolism. Fabio Comana, MS, from the American Council on Exercise reports every pound of muscle burns four to seven calories per pound each day. So if you have 30 pounds of muscle, your body burns between 120 to 210 calories while resting.
Lowering Your Body Fat Percentage
The most effective way to fight fat is to combine a healthy eating plan, cardiovascular exercise and resistance training. Women, typically, are afraid of bulking up if they lift weights, but this couldn't be farther from the truth. Start your program by making small changes in your daily eating habits. Add ten minutes to your workout. The recommendation for safely dropping body fat is one percent per month. So you should remeasure after three to four months to check your progress.
Age Affects Fat Levels
As women enter menopause, their metabolism slows. This leads to increased fat if preventive action is not taken. Comana reports women aged 45 to 65 gain 1.14 pounds of fat per year. If you are in this age range, it is even more important to modify your eating habits and strength-train.
References
- ACE: Ask the Expert
- "ACSM's Guidelines for Exercise Testing and Prescription"; Williams & Wilkins; 1995
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