Body Composition

Wondering what body composition means? Well, body composition is one of the essential components of physical fitness. It is the percentage of fat, bone and muscles in our body. Do all of us have the same body composition? No, body mass for each one of us is different. Two people of the same body weight and height may look completely different from each other because of their different compositions. The National Institute of Health suggests that a healthy adult male's body should have about 8-17% of fat while a healthy adult female should have 10-21% of fat. Anything more than the given percentages indicate excess body fat. As muscle mass is made of lean tissues that includes muscle, organs and bones and fat mass is made of fat tissues which includes storage fat, essential fat and non-essential fat, muscle mass takes less place in the body as compared to fat mass which results in a leaner body. Excess fat mass in the body leads to cardiovascular diseases. Controlling it is a key and the first step to bring it in control and stay fit involves analyzing the composition of an individual followed by adapting a healthy diet and an appropriate fitness regime.

Methods of Measuring Body Composition

How to measure body fat must be the next question you might have at this point. Given below are the various methods of measuring body mass index:

• Using Calipers - Amongst the various ways, measuring body fat with calipers is the most common one. Calipers are used to measure the thickness of fat in different places in the body which include the abdomen, arms, thighs, buttocks and subscapular region.
• Air Displacement Plethysmography (ADP) - It is a measurement technique that is developed using the principles of under water weighing. As opposed to water, air is used in this technique and hence it is called the air displacement plethysmography. Here, the person enters a sealed chamber and through the displacement air in the chamber, their body volume is measured. In order to determine the body density, the body volume is combined or added with body mass.
• Bioelectrical Impedance Analysis (BIA) - In this technique, the resistance of electrical flow is checked to estimate the body fat percentage in the body.
• Dual Energy X-ray Absorptiometry - This technique is used for many research and clinical applications as it gives precise and accurate measurements of the body mass index which includes bone mineral density, bone mineral content, fat tissue mass and lean tissue mass and the fat percentage results.
• Hydrostatic Weighing - The muscle mass and fat mass is identified in this technique by submerging the body in a tank full of water. If the body sinks, it indicates that the person has more muscle mass and if it floats, then it is the fat mass that causes it to rise.

Besides the above mentioned methods of measuring body fat, Magnetic Resonance Imaging (MRI) and Computed Tomography (CT) are the other two cross-sectional imaging methods that are used to estimate the body composition.

Exercises for a Perfect Body

Going by the Body Mass Index (BMI) should not be the only criteria when fixing a training program. It is because according to the BMI, the height to weight ratio might seem appropriate, but if the fat mass is more than the lean mass then it increases the risk of diabetes, cardiovascular diseases and metabolic syndrome. A physical trainer always recommends the appropriate exercises depending on the body fat index. Exercises should include a combination of strength training and cardiovascular exercises, they are the best to attain perfect body composition and physical fitness. Cardiovascular exercises reduces the fat mass and strength training helps to build muscle mass in the body. Some of the excellent cardio exercises that burns fat include swimming, brisk walking, jogging, skipping, cycling, aerobics and dancing. Strength training such as weightlifting results in building muscles which gives the body; resistance and endurance and it also makes the body look more leaner and fitter.

Adopting the right fitness regime would ensure that you have the right body which will keep you away from all the diseases as the right 'fat: muscle' ratio indicates a good immune system as well. Analyze your body composition, understand it, take the help of a physical trainer, eat right, set and follow a proper fitness regime and feel fit and great!