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Are Body Composition, Body Mass Index (BMI) and Waist to Hip Ratio Part of Your Fitness Assessment?
October 14 , 2004 by Mike MasoodBody composition, body mass index and waist to hip ratio are all measurements that are indicators of fitness levels. We all understand that we need to eat correctly, do our cardio and exercise, but do we really know where we are and where we should be as these relate to fitness standards?
As a personal trainer, I find that it is very important to set baseline measurements with each client. This way, we can monitor the client’s progress and adjust their program accordingly. Goal setting is an important aspect of life. As it relates to fitness, ask yourself these questions:
1. Do I know my current fitness levels?
2. How do I know where I am going if I don’t know where I am?
3. Have I set realistic and obtainable goals?
What is body composition?
Body composition is one of the components of fitness. Body composition is measured to determine the percentage of body fat to lean muscle. This is important because it can be used as an indicator for a variety of health issues such as; coronary artery disease, cardiovascular disease, hypertension and diabetes.
Why is it important to know your body composition?
* To determine if your body fat level is within healthy ranges
* To help create an appropriate fitness program
* To establish a baseline for future measurements
How is body composition measured?
Body composition may be measured in different ways. DEXA scan, Air displacement (Bod Pod), Hydrostatic weighing, Bio-electrical impedance and the Skinfold method are the most common.
Once measured, your body fat percentage is then classified into a category to help you understand how you compare to standards set by the American College of Sports Medicine.
What are the five categories of body composition?
* Essential: the amount of fat necessary for the body to function properly.
* Athletic: the amount of fat that does not affect the body’s ability to move. No back or joint problems and no risk for coronary artery disease.
* Health: similar to the athletic category, but with mobility, back or joint problems and an increased risk for coronary artery disease.
* Health Risk: diminished energy level, low back pain and joint problems and a risk for coronary artery disease.
* Obese: health risks such as coronary artery disease, coronary heart disease, hypertension, arthritis and diabetes are associated with fat levels in this category.
Refer to Body Composition Classifications table to see details.
Why does body composition change as we age?
As we age are body composition changes due to a number of factors which include, but are not limited to the following:
* Decrease in basal metabolic rate
* Decrease in the ability to maintain lean body mass
* Decrease in activity level
* Increase in sedentary lifestyle
* Increase in fat storage near the body’s center of gravity
Why is my waist to hip ratio a factor in my health?
Similar to body composition, waist to hip ratio is used as an indicator for cardiovascular disease. A high ratio is associated with an increased risk for cardiovascular disease. A low ratio is associated with lower body fat. Men should have a ratio of .90 or less. Women should have a ratio of .80 or less.
How is waist to hip ratio measured?
Waist to hip ratio is determined by using a tape measure to calculate the circumference of the narrowest part of the torso and the widest part of the hips (around the largest part of the gluteals).
Divide the waist measurement by the hip measurement to get your ratio.
What is my body mass index (BMI)?
Body mass index or BMI also helps to asses overall body fatness and it’s relation to lifestyle diseases.
How is body mass index measured?
To measure your BMI, you must convert your weight in pounds to kilograms and your height in inches to meters squared. Once you find your body weight and height, use the formula below to calculate your BMI.
Example: A person who is 5’7” and 150 lbs.
Convert weight in pounds to kilograms
150lbs./2.2=68kg
Convert height in inches to centimeters
5’7”=67”x 0254=1.7m
Square height in centimeters to get height in meters
1.7x1.7=2.89
Divide body weight in kgs. by height in meters squared
68kg/2.89=23.5
BMI classifications:
Weight Category
Underweight
BMI Range <18.5%
Normal weight
BMI Range 18.5-24.9%
Overweight
BMI Range 25-29.9%
Grade I Obesity
BMI Range 30-34.9%
Grade II Obesity
BMI Range 35-39.9%
Grade III Obesity
BMI Range >40%
Now that we have a better understanding of where we should be, it’s time to find a qualified fitness professional in your area to get you there. Having an assessment will give you the information you need to create a successful fitness program.
