Fitness Blog
Exercise: Good for Your Brain!
- April 26, 2012
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- Fitness Blog
By: Shannon Feck, Personal Trainer
We all know exercise provides many external physical benefits, such as slimming waistlines, toning muscle, and improving mobility and strength, but does it provide internal benefits as well? The answer is YES – to our brains!! The simple act of contracting a muscle requires brainpower, and beyond that, the positive effects of the communication between mind and body are numerous. In fact, many studies have shown that exercise can elevate cognitive functioning, prolong the onset of some degenerative diseases, and alleviate conditions like depression and anxiety!
When we exercise, communication between neurons from our brain and our muscles occurs at what is called the neuromuscular junction. Here, acetylcholine (which affects memory and attention) and dopamine (which helps control fine motor movement) are transmitted from the nerve to the muscle fiber’s surface. This process “initiates a chain of events that lead to muscle contraction” (www.fi.edu). The process of contracting muscles, which is essential to exercise, demonstrates the synergistic relationship between the mind and the body in its most basic form.
Because exercise stimulates the nervous system, it enables our minds to perform at a higher level. Studies have shown that movement can stimulate the Hippocampus in the brain, which primarily controls memory and learning. For instance, Charles Hillman, a professor at the University of Illinois, conducted a study called “Cognition Following Acute Aerobic Exercise” and discovered that only 30 minutes of moderate exercise “resulted in a 5-10% improvement in cognition” (www.abcnews.go.com). Evidence also suggests that the cerebrum, responsible for “memory, intelligence, and language” increases in size after physical activity (www.livestrong.com).
Not only does movement improve cognitive functioning, it can also delay the onset of degenerative diseases, such as Alzheimer’s disease and dementia. In one study published in the “Annals of Internal Medicine,” adults who exercised at least three times per week were 40% less likely to develop Alzheimer’s. Medical professionals theorize that these results are directly related to the fact that exercise can positively impact the Hippocampus (where Alzheimer’s typically begins).
Lastly, physical activity can mitigate the effects of depression and anxiety. One study suggesting this was published in “The American Journal of Preventative Medicine” and demonstrated that adults who exercised for 30 minutes 3-5 times per week reduced their symptoms of depression by 50%. While all the reasons for these results may be unclear, one theory is that exercise increases two chemicals in the brain, Nerve-Growth Factor and Brain-Derived Nerve Factor, which contain anti-depressant properties.
Exercising stimulates more than just positive physical responses from your body; it also stimulates very real responses from your brain! Even 30 minutes of moderate exercise 3-5 days per week can have both short-term and long-term impacts on cognitive functioning. Make physical activity a part of your life today and let us know if we can help you reach your goals at the Rittenhouse Women’s Wellness Center!
Will I Bulk Up If I Add Strength Training To My Exercise Routine?
- March 27, 2012
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- Fitness Blog
As summertime approaches, you may be thinking of how you’re going to tone up and get in great shape for that beach vacation you have planned. If you haven’t added several strength training routines to your work-outs each week, you should! While a lot of females believe that strength training will cause their bodies to bulk up, the fact is that it’s very difficult for a female to achieve significant gains in muscle mass and size for several reasons. To get that toned look, burning body fat and creating lean muscle mass through proper resistance training is the key!
In order for a female to greatly increase muscle mass from strength training, a few things would have to take place. First, her diet would need to consist of a large number of calories and a high quantity of proteins. She would also need to have a high level of testosterone and most likely be consuming some form of muscle building supplement, such as Creatine. She would also need to perform “high volumes and intensities of strength training over a long period of time” (www.thetitusreport.com). Lastly, a female would need a genetic predisposition for muscle hypertrophy, which is the growth and increase of the size of muscle cells.
Genetically, females have higher levels of estrogen and lower levels of testosterone than men. This results in women having higher amounts of body fat and lower amounts of lean muscle mass. Because men possess higher levels of testosterone and thus higher amounts of muscle mass, they have a tendency to bulk up during strength training. Female bodies will NOT react the same way to resistance training that male bodies do. Given genetics and the extra supplementation and caloric intake needed to achieve muscle mass gains, it is virtually impossible for a female to bulk up from weight training.
So, in adding resistance training to your work-outs each week, how much weight should you use, how many repetitions, and what types of exercises should you perform to get your best results? Many fitness magazines such as “Self” or “Women’s Health” will tell you to focus on low weights and high repetitions so as not to get bulky, however we’ve just discussed that it is nearly physically impossible for females to bulk up. Instead, pick a weight if you’re using dumbbells (or a color if you’re using resistance bands, etc.) and perform 2 sets of 10-15 repetitions. The last 2-3 repetitions should be difficult to perform (but always with good form) – at this point you’re reaching a point called muscle fatigue, which is where you feel like you cannot perform one more repetition. If the last 2-3 repetitions are easy, it’s time to bump up your resistance load! Lastly, make sure your work-outs have a balanced approach and include exercises that hit all of the major muscle groups.
Remember as you approach bathing suit season, the best way to increase muscle tone is to make strength training a priority and don’t worry about developing big, bulky muscles because it’s physically not in the cards for the majority of women. Even females who have more of a genetic predisposition to muscle hypertrophy have to make sure they’re consuming a large number of calories and taking muscle building supplements to build mass! Contact us at the Rittenhouse Women’s Wellness Center if we can help you introduce strength training to your routine!
Pre and Post Workout Meals
- February 28, 2012
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- Fitness Blog
By: Shannon Feck, Personal Trainer
Metabolism is comprised of two processes, catabolism and anabolism. Catabolism, or “Destructive Metabolism”, occurs when the body breaks down complex molecules into simpler compounds. This process releases energy and heat necessary for activities such as exercise. Anabolism, or “Constructive Metabolism,” does just the opposite in that it synthesizes simple substances into more complex living matter. This process enables your body to grow and repair itself, speeds up chemical reactions, and regulates various body processes (American Heritage Medical Dictionary). Both Catabolism and Anabolism require fuel to properly function, and this fuel comes in the form of pre-workout and post-workout meals. Not only is the type of food consumed in each phase important, the timing becomes crucial as well so that your body gets the nutrients it needs when it needs them to perform at a high level during exercise and recover most effectively after exercise!
What And When Should I Eat Before Exercise?
Fueling your body before it enters the Catabolic phase will require you to maintain your Glycogen stores, which is what your body primarily uses for energy during exercise. Consuming an easily digestible (low fiber and low fat) snack 30-60 minutes before working out will ensure that your body has enough fuel to perform at a high level. Snacks consisting of simple carbohydrates, which your body can quickly and efficiently break down during your workout, are optimal. A piece of fruit, a glass of skim milk, sweet potatoes, and yogurt are all great examples of easily digestible pre-workout snacks high in carbohydrates that will give your body the energy it needs to maximize performance (www.livestrong.com).
What And When Should I Eat After Exercise?
After exercising and while blood flow is increased, consuming a meal 30-60 minutes post-workout consisting of carbohydrates and lean protein will help your body replenish the glycogen stores lost and signal your body to leave the Catabolic state and enter the Anabolic state. Carbohydrates made up of a moderate to high Glycemic Index, such as bananas, watermelon, and raisins enable your body to refuel glycogen used during exercise and helps speed up the recovery time to prepare for the next workout. Low-fat proteins, especially whey proteins, trigger the body to move from a Catabolic phase to an Anabolic phase. Because whey has 100% bioavailability, your body is able to use all of it and also absorb it more quickly than other forms of protein which aids the efficiency of the muscle recovery process after exercise (American College of Sports Medicine). Some natural examples (non-supplement or powders) of foods containing whey protein are milk, low fat ricotta cheese, and yogurt.
Our bodies are machines that run on the fuel created by the food we consume. Knowing how and when to fuel your body before and after exercise becomes paramount in maximizing the effectiveness of your workout! Call us today at the Rittenhouse Women’s Wellness Center to learn more about this overall approach to becoming the healthiest and strongest you can be!
Aerobic vs. Anaerobic Exercise
- January 30, 2012
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- Fitness Blog
By: Shannon Feck, Personal Trainer
Fitness circles have historically tossed around the term “aerobic” in reference to a form of exercise, specifically cardio exercise. However, “aerobic” actually defines one of the two ways in which our bodies produce energy while exercising, the other way being an “anaerobic” process. The aerobic and anaerobic metabolic processes involve different types of exercise and provide different benefits for our health. In order to maintain a balanced approach to fitness, you should make sure to include both types in your weekly routine.
Definitions
Our bodies produce energy aerobically, which means “with oxygen,” and anaerobically, which means “without oxygen,” during exercise. Aerobic metabolism occurs during endurance-minded exercise and involves slow-twitch muscle fibers. In order to produce energy for this type of activity, our bodies break down carbohydrates “with oxygen.” Once the carbohydrate or glucose supply diminishes, the oxygen in our bodies begins to use stored fat as fuel. Anaerobic metabolism occurs during activities involving short, powerful bursts of speed and utilizes fast-twitch muscle fibers. Different from aerobic metabolism, anaerobic metabolism uses glycogen from blood sugar to fuel our bodies instead of oxygen (www.livestrong.com).
Activities
The aerobic process occurs during activities that moderately raise the heart rate for an extended amount of time ranging anywhere from several minutes to several hours. Some examples of these activities include running, cycling, and swimming. For instance, depending on your fitness level, walking at 4.5mph for 30 minutes would be considered an aerobic activity. The anaerobic process happens when exercise is performed at a high rate of speed for a short period of time followed by a rest period. This type of exercise greatly increases your heart rate and includes things like strength training, weight lifting, and interval training while running, cycling, swimming, etc. For example, pick the quickest pace you can go for 30 seconds on a treadmill then switch to a moderate pace for 2 minutes. Alternating between these speeds in this manner is considered an anaerobic activity.
Benefits
The aerobic and anaerobic metabolic processes provide different, but essential benefits to our health. Exercise focused on the aerobic metabolic process, such as running or biking, increases heart health by lowering blood pressure and your resting heart rate. It also improves circulation and reduces the risk of cardiovascular disease. Activities involving the anaerobic metabolic process, such as strength training, help increase muscle strength and muscle mass, which helps the body to burn calories more effectively. It also improves bone density mass, thus aiding in avoiding fractures. Lastly, studies have shown that engaging in exercise involving both forms helps to improve mental health!
The best approach to your fitness health is a balanced approach that involves both low to moderate intensity and high intensity exercise regimens so that your body engages both aerobic and anaerobic metabolism. Come see us today at the Rittenhouse Women’s Wellness Center so we can help you achieve this balanced approach!
A Fitness Plan for the New Year!
- December 27, 2011
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- Fitness Blog
By: Shannon Feck, Personal Trainer
Have you thought about the health and fitness changes you want to make for 2012? Instead of simply setting goals like losing weight or getting to the gym more often, think of your health like a business plan. Companies do not aimlessly go along hoping that profit margins will increase one day. They set specific goals and timelines defining what they want to do and when they want to get there; then they take action to make those happen. Here are some tips to help you develop your health and fitness “business” plan for the New Year!
Make your goals specific and measureable.
When setting your goals, try considering all of the benefits that exercise can bring your life no matter how small the accomplishments might seem. Be specific and make sure your goals are measureable. If you want to lose body fat or weight, how much do you want to lose? If you would love to be able to do a push-up, how many? Instead of setting goals like “feeling” healthier or stronger, try defining them more concretely such as being able to walk up a set of stairs without feeling breathless or reducing the medications you take. By setting specific, measureable goals you can see exactly what you have improved upon, because a tangible start and finish exists.
Create a short-term and long-term timeline for accomplishment.
Once you have set your goals, develop a long-term timeline for accomplishing them. Which ones do you want to achieve in 3 months, 6 months, 1 year? Put your timeline on paper and make sure it is realistic. Once you have this big picture in mind, now you must decide the steps necessary to hit those marks. Spend some time creating daily and weekly short-term action plans, such as getting to the gym three times per week or taking time to stretch every morning after getting out of bed. These daily and weekly activities bridge the gap between today and your long-term timeline.
Know yourself and what you need.
Half of the battle with reaching your goals is knowing yourself. Be honest with yourself and what it is that you need in order to succeed. If you are the type of person who cannot work out once you get home from the office, work around it. Instead of expecting that this will change, hit the gym before you get home or at lunch and get it out of the way. If you know you do not work as hard by yourself as much you would like, hire a personal trainer or take a class and let someone else push you.
Forgive yourself.
Setting fitness goals and striving to meet them will positively impact your life, however you will experience bumps along the way. There may be some days that you miss your work-out or some days when you do not push yourself in the gym as much as you had intended. Know that this is okay from time to time and recommit yourself to your goals. Instead of beating yourself up for what you did not accomplish or how you failed, focus on the positives! Find small victories in what you have accomplished so far and continue to move forward!
Remember to enjoy the journey.
You cannot know how far you have come until you know where you have been. Remember to look at each day as a new challenge while keeping your long-term vision on the horizon. Try not to look so far ahead that you lose sight of what you need to accomplish every day. Instead, master those baby steps along the way as they are your keys to success!!
We are here to support you in reaching your fitness goals at the Rittenhouse Women’s Wellness Center, and we wish you the best as the New Year approaches!
Working Out from the Inside Out
- November 30, 2011
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- Fitness Blog
By: Ava Adames, Personal Trainer
As a personal trainer I naturally like working the muscles of the body and utilizing the functions of them. In fact, throughout my earlier days, I would create a favorite “muscle of the month” that I would choose to work on to find new exercises for muscle leanness. In those days it was largely about the bigger superficial muscles and less about the smaller supporting muscles. As I became more experienced as a trainer I began to have a deeper appreciation for those muscles groups that really stabilize and support the body from the inside out. Two internal muscles come to mind that are beneficial for the foundational and metabolic support of the body. These two muscles are the diaphragm and the pelvic floor. These two internal muscles of the body are big supporters of the respiratory system (diaphragm) and the endocrine system (pelvic floor muscles).
The Diaphragm Muscle
The diaphragm aids the body with breathing. This muscle is dome-shaped and is located between the breast and abdominal region of the body.
We contract the diaphragm to breathe in and out. When you breathe in, the diaphragm moves downward towards the abdomen and when you exhale the diaphragm moves upward towards the wall of the chest.
When the diaphragm is conscientiously stimulated through various breathing exercises it promotes good lung capacity and better circulation for the body. It can also aide in keeping various ailments at bay such as acid reflux.
Exercise systems that promote the use of the breath extensively would be yoga and Pilates. Most health professionals and body workers consider breathing an exercise in itself. Breathing exercises are highly beneficial to incorporate as a part of your weekly wellness regimen.
Exercise to try – Belly Breathing
1. Lie flat on your back to get a proper sense of deep breathing.
(Have some small pillows available to reduce strain by tucking them under the neck and knees. The natural course of breathing in that position will create a slight rise in the stomach upon inhaling and a slight fall upon exhaling).
2. Place your hands palm down on your stomach at the base of the rib cage (The lungs go that far down). What fills the lungs deeper with air is the pushing down of the diaphragm.
The diaphragm creates a suction which draws air into the lungs. The air is then expelled when the diaphragm pushes up. In this process, the life-giving oxygen fills the lungs and gets into the blood stream for distribution to the cells. Carbon dioxide is expelled from the blood into the about-to-be exhaled breath, thus cleansing the body and blood of waste products.
3. Lay the palms of your hands on your stomach just below the rib cage, middle fingers barely touching each other, and take a slow deep breath. (As the diaphragm pushes down, the stomach will slightly expand causing the fingertips to separate somewhat).
This movement indicates full use of the lungs, resulting in a truly deep breath rather than the “puffed chest” breath experienced by many as the greatest lung capacity.
4. FOR BEST RESULTS, PRACTICE THIS EXERCISE FOR 5 MINUTES.
The Pelvic Floor Muscles
The pelvic floor muscles are a group of muscles, nerves and fascia that are complex. These guys are found within the pelvic region of both men and women’s bodies that attach to the front pelvic bones of the body and the back of the coccyx.
The pelvic floor muscles have three main functions which are to support internal smooth muscle functions of the anus, to support and control the flow of urine through the bladder to help supply sexual function.
A loss in the support of the pelvic floor muscles is often common in more women than in men and at earlier stages in life. This is largely due to a woman baring multiple children.
When a woman is pregnant, the pelvic floor muscles can become strained over time due to the weight of the baby. For men pelvic floor concerns are attributed from poor prostate health which can result in a lack of urinal flow in older age.
However, certain exercises such as contracting and isolating the pelvic floor muscles can help tone and prevent the effects dysfunctions from happening or further increasing in both men and women. Exercise systems that support pelvic floor toning are Pilates and some forms of yoga.
Exercise to Try – The Kegal (for both men and women):
1. Find the right muscles. The next time your body requires you to urinate try to stop the flow of urine. If you succeed, you’ve found the pelvic floor muscles. Don’t make a habit of starting and stopping your urine stream, though. Doing Kegel exercises with a full bladder or while emptying your bladder can actually weaken the muscles, as well as lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.
2. Perfect your technique. Once you’ve identified your pelvic floor muscles, empty your bladder and sit or lie down. Contract your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
3. Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
4. Repeat three times a day. Aim for at least three sets of 10 repetitions a day. You might make a practice of fitting in a set every time you do a routine task, such as checking email, commuting to work, preparing meals or watching TV.
Spot Training – Is There Such A Thing?
- October 28, 2011
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- Fitness Blog
With the surging interest in body creams, surgical procedures, and exercise gadgets out there professing to eliminate fat in specific parts of the body, such as thighs or under the arms, it is no wonder that clients come to personal trainers and exercise specialists expecting to “correct” their problem areas. Exercising a specific area of the body with the expectation that this will eliminate fat in that particular location is called Spot-Training. Spot-Training does not take into account a person’s scientific make-up, and it is virtually impossible to eliminate fat in a specific area of the body with an exercise-only strategy. To combat these problem areas, other factors must be considered and addressed along with fitness, such as hormonal imbalances and diet.
Every person’s genetic make-up is different, and exercising (whether cardio, strength training, etc.) burns fat in places where a person’s physiological make-up dictates that it burns fat first. For instance, in 1984 a study was performed with 13 male subjects who completed a total of 5000 sit-ups over the course of 27 days. At the end of the study, scientists took measurements to examine how much fat was lost and where it was lost. If Spot-Training existed, it would make sense that these men would lose all the fat in their abdomens. In actuality, they lost fat equally from three measurement sites: glutes, upper back, and abdomen (Katch, F.I., P.M. Clarkson, W. Kroll, et al). In another study, a group of women doing mostly leg exercises for nearly 9 hours each week lost an average of 5.7 pounds. However, none of this weight came off of their legs; instead, 2.9 pounds came from their trunks and 2.8 pounds came from their arms (Nindl, B.C., Harman, E.A., Marx, J.O., Gotshalk, L.A., Frykman, P.N., Lammi, E., Palmer, C., & Kraemer, W.J.). Both of these studies demonstrate that regardless of the type of exercise performed, fat is lost throughout the body and not just in the particular area an exercise may focus on.
While exercising properly is a highly important part of staying healthy and lean, it is not the only factor to consider when trying to lose fat in certain areas of the body; diet and balancing hormonal levels plays a major role in the storage of fat as well. According to Charles Poliquin, a world premier Strength Coach who has worked with Olympic athletes, carrying fat in certain areas directly correlates with certain hormones. For instance, a large amount of fat in the triceps relates to the hormone, androgen, whereas a significant amount of fat in the hips relates to insulin levels. If a client carries fat in her glutes, estrogen levels may be out of balance. These hormonal imbalances can be addressed through a proper nutrition plan.
In order to properly address those problem areas that clients want to correct, an approach that combines exercise, assessing any hormonal imbalances, and creating a proper dietary plan specific to a client’s needs is key. This total body approach which includes output (i.e. exercise) and input (i.e. nutritional intake) speaks to the core of our philosophy of total wellness at Rittenhouse Women’s Wellness Center. Please contact us to set up your fitness appointment so you can get started today with a plan specifically tailored to fit your fitness and dietary needs and goals!!
Functional Exercise: A Total Body Approach
- September 29, 2011
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- Fitness Blog
Aristotle once said, “The whole is more than the sum of its parts.” Applied to fitness, exercise should focus on enhancing one’s total health, not simply aesthetics. To achieve total health, you must first understand that the human body exists and moves through three dimensions. Instead of dividing the body into individual elements by focusing on exercising specific muscle groups, you should add a Multi-Planar approach and incorporate Functional Movements into your routine. By taking this approach one can better improve strength, joint integrity, coordination, and thus, total health.
The body does not move one-dimensionally; rather it moves three dimensionally in the Frontal (coronal), Sagittal, and Transverse planes. The Frontal plane divides the body from front to back, the Sagittal left to right, and the Transverse from top to bottom. Here are some examples of exercises in each plane:
Frontal : Shoulder Press
Sagittal: Chin-Ups
Transverse: Bench Press
As a trainer, I observe many fitness routines that include exercises in one or two of the planes but not all three. Not only can this produce an unbalanced musculoskeletal structure, it can also lead to overuse injuries.
In order to maintain a balanced approach to total health and avoid injury, you should introduce Multi-Planar, Total Body Functional Movements to your routine. Total Body Functional Movements train muscles in a way that “makes everyday activities easier, safer and more efficient and improve a person’s ability to function in the real world” (Kennedy, Carol. “Functional Exercise Progression.”) For instance, performing a Lunge together with a Dumbbell Bicep Curl is a Total Body Movement because it involves the upper body, lower body, and core; it is also Multi-Planar because it requires work in the Frontal, Sagittal, and Transverse planes. Because of the complexity of this move, a higher demand is placed on the neuromuscular system, which more effectively improves overall strength and coordination than if the exercises were performed independently of each other. We would love to help you enhance your work-outs! Give us a call to set up a fitness appointment so you can learn how to start adding these Multi-Planer, Total Body Functional Movements to your routine today!
Muscle Confusion: Why Changing Your Fitness Routine Is Important
- September 06, 2011
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- Fitness Blog
Muscle Confusion, sometimes more properly called Periodization, is essential if you want to make continual gains in your muscle composition and strength, which in turn will increase resting metabolism and decrease body fat. The human body is quite skilled at adapting to its surroundings and by performing the same exercises at the same amount of weight and with the same number of repetitions during every workout, your muscles become accustomed to the workload and simply maintain rather than improving. According to the “Fitness Professionals Handbook,” Muscle Confusion or Periodization is “nothing more than a systematic variation in a resistance training program.” Basically, in order to see peak results you need to change your workout program regularly so your muscles do not have time to adapt to the work you put them through.
So how do you keep your muscles guessing?! Here are some easy ways to alter your workout routine:
1)Increase Intensity – Some examples of this include increasing the amount of weight you’re lifting, keeping the same resistance but increasing the number of repetitions, and/or reducing rest time between sets.
2)Change Exercises – Don’t perform the same exercises all the time and make sure your muscles are experiencing a wide array of activities
3)Switch Equipment – Instead of a Bicep Curl with dumbbells, try a Bicep Curl with a resistance band or try a Push-up with your own body weight versus a Chest Press with a barbell.
4)Vary The Days You Work Muscle Groups – If you work out your Lower Body and Abs on Monday, Chest and Triceps on Wednesday, and Back and Biceps on Friday, try to switch up the days you work these muscle groups. For instance, try Chest and Triceps on Monday, Back and Biceps on Wednesday, and Lower Body and Abs on Friday.
5)Change The Order Of Exercises – Perform the same routine for a few weeks, however switch up the order in which you perform those exercises during your routine.
Not only does Muscle Confusion help you build lean muscle mass and improve strength, it also helps prevent you from getting bored doing the same routine several days a week! If you need assistance in introducing this principle into your workouts, contact us to set up a Personal Training appointment as we are always here to help!
BMI vs. Body Fat Percentage
- July 31, 2011
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- Fitness Blog
How many times have you said to yourself, “I want to lose weight?” You start an exercise routine or intensify a current routine in order to shed pounds, rather than focusing on changing your actual body composition. Losing weight will simply reduce your BMI, but decreasing your Body Fat Percentage should be the main focus.
BMI, which stands for Body Mass Index, measures whether a person is healthy, overweight, or underweight. To calculate your BMI, use the following formula:
Weight (in pounds) x 703
Height (in inches)²
The following table displays BMI ranges:
|
BMI |
Weight Status |
|
Below 18.5 |
Underweight |
|
18.5 – 24.9 |
Normal |
|
25.0 – 29.9 |
Overweight |
|
30.0 and Above |
Obese |
BMI can often be misleading. For instance, a female athlete whose body is mainly composed of lean muscle mass and whose weight may be “high” due to her body composition could find that her BMI falls in the Obese range. On the other hand, someone whose BMI falls within the Normal range can still have a high percentage of fat mass, which indicates poorer health. This is why Body Fat Percentage better indicates overall health.
Body Fat Percentage measures the amount of fat that makes up your body. There are several ways to determine this, such as handheld devices and skin caliper testing. In order to calculate pounds of fat mass, multiply your total weight by your Body Fat Percentage; the rest of your weight is lean tissue. For instance, if someone weighs 150 pounds and has a Body Fat Percentage of 20%, she carries 30 pounds of fat and 120 pounds of lean tissue mass on her frame. The following ACSM (American College of Sports Medicine) chart describes Body Fat Percentage ranges for females based on age:
|
Percentile |
Fitness Category |
20-29 |
30-39 |
40-49 |
50-59 |
60+ |
|
90 |
Well Above Average |
14.5 - 18.9 |
15.5 - 19.9 |
18.5 - 23.4 |
21.6 - 26.5 |
21.1 - 27.4 |
|
70 |
Above Average |
19 – 22 |
20 - 23 |
23.5 - 26.3 |
26.6 – 30 |
27.5 - 30.8 |
|
50 |
Average |
22.1 - 25.3 |
23.1 - 26.9 |
26.4 - 30 |
30.1 - 33.4 |
30.9 - 34.2 |
|
30 |
Below Average |
25.4 - 32 |
27 - 32.7 |
30.1 - 34.9 |
33.5 - 37.8 |
34.3 - 39.2 |
|
10 |
Well Below Average |
32.1 |
32.8 |
35 |
37.9 |
39.3 |
When trying to lose weight, keep in mind that it’s more important to pay attention to how much body fat you’re losing rather than focusing solely on what the scale says! Ask a fitness professional to measure your Body Fat Percentage every 4 weeks to track your progress!