G’day all,

Over the last weeks we have been looking at the health components of fitness, namely

This we will look at the last health-component of fitness, body composition.

Body composition is a measure of the relative amounts in the body of:

bone,
water,
fat and
muscle.

Photo by comotion_design/iStock / Getty Images

A lot of people focus on weight as a measure, however, two people can be the same weight but have a vastly different body composition.

Sometimes, body composition is simplified using the two-component model of body composition which categorises the body into

a fat component and
a fat-free component (everything else).

Fat is made up of essential fat and storage fat.

Essential fat are the fats there are required to maintain normal bodily function and includes fat in the

Marrow of bones,
Heart,
Spleen,
Kidneys,
Muscles,
Lungs, and
Central nervous system.[i]

Storage fat is the fat that accumulates is located around our internal organs and beneath our skin providing us with

Insulation for body heat and
Protection for our bodies.[ii]

How do we measure our body composition?

There are several ways that body composition is measured. Here are just a few.

DEXA Scan

The body is scanned with X-rays that distinguish fat from muscle from bone.

Advantages: This is the gold standard for accuracy.

Disadvantages: Can be expensive and difficult to find.[iii]

Photo by syahrir maulana/iStock / Getty Images

Hydrostatic Weighting

Your weight on land is compared against your weight underwater (you exhale and are weighed underwater). Using the density of fat, muscle bone and water, the percentage of body fat is calculated.

Advantages: Very accurate (was the gold standard prior to DEXA).

Disadvantages: Difficult to find and intricate (not something you can do everyday).[iv]

Photo by LeventKonuk/iStock / Getty Images

Skinfold Callipers

Callipers (small pinchy things) are used to measure the thickness of the fat below the skin at 4-6 locations around the body.

Advantages: This is reasonable accurate with a well-trained person doing the measuring. It is also quick, cheap and easy.

Disadvantages: It varies if the person is not trained correctly or is not consistent in the measuring technique.[v]

BIA (Bio-impedance Analysis)

This have become fairly common more recently. You can stand on the set of scales and hold a device in your hands or there are electrodes under your feet. It sends a small amount of electricity through you and measures how much your body resists the electrical current. Fat does not conduct electricity as much as water, muscle and bone. The larger the drop in current, the greater your body fat percentage (it is actually more complicated than this to calculate but the principle is there).

Advantages: This is quick and easy (you can do this everyday and even have it automatically logged in a smartphone app).

Disadvantages: The results vary a lot with hydration levels (water conducts electricity) and only measure the electricity in one part of your body so may not be indicative of total body fat (if the current just goes through your legs and you carry your weight in your stomach, the results may not be accurate.[vi]

How do we improve we improve our body composition?

Diet is hugely important for body composition. As everyone is an individual, we recommend you see an Accredited Practicing Dietician for tailored advice. For general advice, though, have a look at www.eatforhealth.gov.au for the latest government recommendations.

Additionally, to reduce your fat percentage by increasing your calories burned, here are some options.

Weights

Weights training can increase muscle mass which increase the number of calories your body burns at rest.

High Intensity Interval Training

This has become quite trendy more recently. It is a highly efficient way to burn a large number of calories in short amount of time (if your body is conditioned enough to cope with the workout intensity). Doing whole body movements as part of this such as squat jumps and burpees will burn even more calories (more muscles moving equal more calories burning).

Body Weight Squats

Stand upright, with your feet about hip width apart and your toes pointed ahead.
Slowly lower your butt toward the ground by bending your knees. Keep your torso upright.
Go as low as you can without your knees going further forward than your toes (to protect your knees) and keeping your feet flat on the ground.
Push through your feet and come back up to standing position.

Do 3 sets of about 15-20.

Hold a weight against your chest if you want to increase the challenge.

via GIPHY

Low Intensity Steady State

This is also great for burning calories and reducing fat.

Incidental Exercise

This is hugely underrated. This is activity you do when you are not exercising.

Here are a few tips you can do to increase your calorie burn.

Try parking your car further away and walking to the shops (this may be just as quick as you won’t be circling around for a closer park).
Try using the bathroom down the hall or on the other side of the building at work.
Take the stairs instead of the elevator.
Doing the dishes, washing the clothes.

Photo by Paul Bradbury/OJO Images / Getty Images

Conclusion

There are several ways to measure your body composition and many ways to improve it. Speaking to a professional about your diet (Accredited Practicing Dietician in Australia) or exercise needs (speak to us) can also help.

[i] https://www.unm.edu/`lkravitz/Article%20folder/underbodycomp.html

[ii] Ibid.

[iii] https://www.active.com/fitness/article/5-ways-to-test-your-body-composition?page=1

[iv] Ibid.

[v] https://www.active.com/fitness/article/5-ways-to-test-your-body-composition?page=2

[vi] Ibid.

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