Being lean by definition means greater muscle mass development [2]. While your total weight is an interesting thing to track and can be used to monitor the success of your workout program and diet, it doesn’t really tell you the whole story, and while your weight can and will change, this isn’t always a good thing. Since body composition can be improved by decreasing fat mass or increasing muscle mass, this is an important point. The body fat varies with age and sex and the desirable body fat of athletes can vary depending on the sport, training level, energy intake. Likewise, it could go up because you gain some muscle, drink some water, or eat a large meal. Because not all weight is equal in terms of tissue composition and distribution. You can be heavy but lean, and you can be light but fat, and the only way to determine the difference is through body composition assessment. We like to remove the guesswork in everything that we do at Bodyshot, and DNA testing is a … Since performance is so strongly dependent on body morphology and composition, the ability to measure these changes in an athlete over time is essential to both coaches and players. Skinfold measurements are most accurate on lean people and almost impossible to do with anyone who is significantly overweight. To support optimal health, favourable levels of lean mass versus fat mass decreases the risk of sarcopenia, associated bone loss and metabolic syndrome. How To Lose 75 Pounds in Six Months; Just Ditch These 3 Habits! The way most professionals measure your health using body composition is by checking the percentage of fat in your body and this gives a good indication of your fitness, diet choices and overall health. It is also assumed by many that having as little fat as possible is healthy. Magnetic resonance imaging machines are usually found in hospitals. A football athlete’s body composition is of particular importance for performance. The way most professionals measure your health using body composition is by checking the percentage of fat in your body … Why is Altering Your Body Composition Important? This type of workout involves alternating brief periods of high-intensity exercise with either active or passive rests. Key words: body composition, lean body mass, body fat. Here are some pretty fantastic reasons why improving your body composition is vital for your health and fitness: As published by the National Institute of Health: “Excess body weight and fat cause insulin resistance, inflammation, and numerous other alterations in metabolic and hormonal factors that promote atherosclerosis, tumorigenesis, neurodegeneration, and aging. Your body composition tells us what your body is predominately made up of. Whilst returning results quickly, an initial appointment is required as well as a trip to the scanning facility. The results presented in this study provide a point of reference about sprinter … Body fat plays a significant role in reproduction. Even if your weight is in a healthy range, you may still have an unhealthy body composition. Etekcity ESF24 – Smart Bluetooth Body Fat Scale Review, Walking for Weight Loss; Advantages, Benefits + How-To, 5 Cardio Workouts That Can Shred Fat in Just 12 Weeks, Best Full Body Fat Burning Workout At Home With Dumbbells, Squats for Weight Loss and Body Transformation, 5 Epic Kettlebell Swing Benefits for Total Body Conditioning, A Simple HIIT Workout Will Torch Fat and Transform your Body, 7 Reasons Sprouted Grain Bread Helps Lean Out Your Body, Just Eat Real Food Daily; The Secret to Change Your Body Fast, The Powerful Benefits of Push-Ups to Change your Body from Fat to Fit, Deadlift to Lose Belly Fat; The Fastest Way to Lean Out Your Body, Optimal body weight for health and longevity: bridging basic, clinical, and population research. A DEXA scan is not just an estimate of your fat as it is a scientific breakdown of exactly how much fat and muscle you have. Here is why body composition is important: While body weight tells how much we weigh, body composition tells us specifically how much water, muscle, and fat we have. This means it can help you lose weight, but your body composition could remain unchanged if you lose as much muscle as you do fat. 3 Easy Ways to Lose 75, a Hundred Pounds or More, The 7 Major Muscle Groups Worked By the Deadlift, 27 Sensational Ways Deadlifts Change Your Body, 37 Remarkable Benefits of Deadlifts to Reclaim Your Health and Fitness, 7 Most Important Deadlift Muscles Worked That Will Change Your Life. What Muscles Does a Stair Climber Work - Just How Good Is It? Being less ectomorphic, with a greater fat free mass and strength, can explain significant differences in sprinting performances. Here at BVI, our aim is to enable individuals to take better control of their health through body composition analysis – using only a smartphone. 5 Components of Fitness You Need to Know for the Best You, The Best Men’s Fitness Over 50 Tips That Will Change Your Life, Top 10 Benefits of Physical Activity for Your Health & Fitness, 5 Easy Fitness Assessment Tests You Can Do at Home. BMI doesn’t take body shape or weight distribution into account, which is why the reliability of BMI as a health measure is often criticised. It’s more accurate than measuring your BMI because it’s tailored to your body and specificities which proportion of you is fat. Testing also requires a skillful operator, as even the smallest measuring error can significantly alter the result. Many people have the goals of decreasing weight and increasing muscle tone, which essentially comes down to optimizing their body composition by decreasing stored fat and increasing lean body mass. On this list there are some surprising sports ranked high, though there is no doubt that body composition is one of the most important factors for jockeys and divers. The amount of water, muscle mass, bone mass, and fat mass are important values to know and can help in deciding what changes, if any, are needed for an exercise and diet plan. As we all know by now BMI is an inaccurate measure of an individual’s health. The Fit Apprentice™ - Copyright © 2021 - Hashimashi.com - All Rights Reserved - Hosted by BIGSCOOTS, NASM Essentials of Personal Fitness Training, 6th Edition, recommended fitness gear to improve your body composition, 27 Sensational Ways How Deadlifts Change Your Body. Some use as few as two test sites, while others use ten or more. Body composition is one of the most important elements in tracking how much progress you have made. The importance of body composition as a true measure of fitness and health has exploded in recent years. That means separating the water, protein, minerals and fat. There are several methods you can use to assess your body composition – some being better than others. Body composition is quite literally measuring what your body is composed of. DEXA scanning ca be costly and is not always accessible to most individuals. See the recommended fitness gear to improve your body composition & more. But, on the downside, they can be very expensive and are not widely available. Leanne Spencer May 23, 2018 This week’s blog is all about body composition; the ratio of bone to muscle to fat and water that you have in your body. BMI does not take into account age, ethnicity, level of physical activity - these factors are all essential in understanding body composition and health risk. Some gyms and medical centers have Bod Pods. The more areas tested, the more accurate the test is likely to be, but the more invasive the assessment becomes. This is because body composition analysis can accurately show changes in fat mass, muscle mass, and body fat percentage. When discussing weight, body composition is more accurate than BMI. How to Lose 20 Pounds in 3 Months Using 5 Simple Steps. But, even if you don’t know your exact body composition percentage, your aim should always be to lose body fat while maintaining or gaining muscle. This is a very low dose of radiation and is relatively safe. Muscle contains a lot of water and is, therefore, a good conductor of electricity. Retrieved from Bulk Nutrients : https://www.bulknutrients.com.au/blog/the-importance-of-body-composition/, [2] - Len Kravitz, P., & Vivian H. Heyward, P. (n.d.). When discussing weight, body composition is more accurate than BMI. What is Body Fat Body composition analysis can accurately show changes in the following areas:Fat mass, muscle mass, and body fat percentage. Body composition plays a fundamental role in the performance of athletes. It has been suggested that an increase in body mass or height is associated with increased playing time as well as greater rates of pay (Norton & Olds, 2001). 5 Terrific Rick Ross Weight Loss Tips You Need to Know, 20 Greatest Benefits of Squats – The King of Free Weight Strength Training, 3x5 Workout: The Only Strength Training Program You Will Ever Need, 12 Week Deadlift Program for Beginners in Powerlifting or Fitness, Beginner Powerbuilding Program: Get Big & Strong + Free PDF, Phraks Greyskull LP Variant vs. This is why the Inbody testing plays such an important role when developing training programs for our clients. According to a team of Canadian researchers, it is the flab, not the pounds, that is the enemy. An important part of understanding an individual’s health is differentiating between what is healthy and what is not, especially when it comes to fat. Two people of same sex and body weight may look completely different from each other because they have a different body composition. A decrease of weight, and decrease in body fat percentage would mean that you are losing fat faster than you are losing muscle. Studies in both animals and humans have demonstrated a beneficial role of dietary restriction and leanness in promoting health and longevity.” ¹. Body composition is used to describe the percentages of fat,bone,water, and muscle in human bodies. Your hydration levels can have a significant effect on your readings and, for women, so too can the time of the month. There are numerous systems for taking skinfold measurements. Do your best to clock up eight hours of sleep every night. Body composition is the body’s relative amount of total body fat compared to fat-free mass. Make sure you consume around one gram per pound of bodyweight to improve your body composition. This figure, remember, is the percentage of your body weight made up of fat. You simply strip down to your underwear, get into a so-called Bod Pod unit, which is then pressurized, and the amount of air displaced measured. Measuring waist is really easy and gives doctors a fairly accurate sense of how “at-risk” an individual is for various obesity-related problems. Body composition and growth are key components of health in both individuals and populations. BVI can be integrated within an app, giving users the ability to scan their body using their smartphone. Measuring Waist Last, there is no easier way to help remodel your body than eating, yes, that’s right, eat your way to getting leaner and stronger with this free guide – How to Lose 20 Pounds in 3 Months Using 5 Simple Steps. Body composition can be considered important in sports where you have an advantage of being tall (e.g. However, more recently, it has been superseded by MRI and other high-tech methods. Equally, BMI cannot differentiate between healthy and toxic fats. Body size and composition is one of the main fitness components, important for success in many sports. Understanding and defining the differences between thinness, leanness, overweight and obesity is not only important for individuals but for health practitioners to. Unfortunately, DEXA scans are not cost-effective and are not an accurate way of measuring body composition. BMI is still used in clinical practices simply because this is the most affordable way of monitoring mass population health; however, it has many limitations. As an unreliable bathroom scale still shows weight loss or weight gain, an inaccurate body composition test can still show fat loss or fat gain. In addition to performance, there is growing interest in body composition of football athlete… Try these handy tips! Fat-free mass includes the weight of your…. Here’s a list of what you’re composed of that will be looked at when taking your body composition analysis: Protein. The percentages of fat versus muscle determine our overall fitness and in the next few paragraphs we’ll discuss why is body composition important to our health. Body composition is not something you do, like 10 push-ups or 50 sit-ups. For many athletes, this is an area that they concentrate on to reach an optimal body shape for their sport. Fat is the enemy, not weight. Once you have completed your chosen body composition assessment, you will be told your body fat percentage. Increasing your muscle mass while maintaining or decreasing your body fat will improve your body composition score even if your weight doesn’t change. Excessive body fat (above about 25% for men and 30% for women) has been strongly linked to cardiovascular disease, diabetes, and stroke. By comparing the total number of millimeters to a chart, it is possible to estimate your body fat percentage. Air displacement is a quick, easy, and accurate way to assess body composition. Body composition is your body’s amount of body fat to fat-free mass. The tolerance for some tests can be as much as +/- 10-percent. As we age, we typically lose about five pounds of muscle and… Fat floats and muscle and bone do not; that’s the basic premise of hydrostatic or underwater weighing. Please take a moment to share What is Body Composition & Why It’s Vital for Your Fitness: Hashi Mashi™ Diet + Training System is Designed for Informational Purposes Only & Does Not Provide Medical Advice, Treatment or Diagnosis. Fat: dry lean mass (DLM), lean body mass (LBM), and skeletal muscle mass (SMM) Body water: intracellular water and extracellular water On the plus side, an MRI is very accurate and will provide a precise assessment of your body composition. Because of this, a lot of exercisers track their body composition, which is more commonly known as your fat percentage. Bone Density Scan (DEXA SCAN). Considered to be very accurate, hydrostatic weighing was once the “gold standard” to which all other methods were compared. The Importance of Body Composition . No differentiation is made between the various components that make up your weight. When you get on the scales to see how much weight you have lost (or gained! Skinfold measurements involve pinching and measuring the thickness of fat stores at strategic locations around your body using special calipers. 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It’s taking certain measurements of your body to determine how much water, fat, bone mass and muscle and lean tissue mass you have. [2] - Len Kravitz, P., & Vivian H. Heyward, P. (n.d.). Retrieved from NHS: https://www.nhs.uk/conditions/dexa-scan/. Our fitness experts Siobhan and Emer of Food Fitness Fertility are back again to tell us about the importance of body composition when you are trying to conceive.. In contrast, fat does not hold much water and conducts electricity poorly. This is why it’s important to place much importance on body composition analysis. Your weight can fluctuate up or down, often quite significantly, while your body fat percentage stays exactly the same. However, things like undigested food, intestinal gas, and difficulty completely empty your lungs of air can all affect the accuracy of the results. Scientific evidence shows that a healthy body composition will increase your lifespan by reducing the risk of heart disease, cancer, diabetes, insulin resistance, … How do you do that? BMI This method uses a similar principle to hydrostatic weighing, except air takes the place of water. Lack of sleep will undermine your diet, increase carb and sugar cravings, decrease your willpower, and rob you of energy to work out. BMI is a poor tracking tool for individual weight changes as there is no way to identify if changes are fat or muscle. Problems such as heart disease, stroke, high blood pressure, type II diabetes, certain cancers and multiple other diseases are all related to obesity. Minerals. Losing body fat and gaining muscle mass is incredibly important. InBody is in the business of body composition analysis, and we’re here to teach you the importance of it today’s day and age to help you reach your health goals from the inside out . So long as a test produces consistent results, it can still be used to track your progress. Body composition is a method of describing what an individual’s body is made of. Most body composition assessments simply split your weight into fat and fat-free mass, so you might get a reading of 24%, which simply means that 24% of your weight is fat, and the rest is fat-free. Combine cardio with strength training to lose fat while maintaining or even gaining muscle. If your ratio of body fat is much higher than your fat-free mass, then you could be putting yourself at risk for severe health problems such as obesity, high blood pressure, type 2 diabetes, heart disease, fatigue, cancer, and more. Losing muscle will have an adverse effect on how you look, feel, and perform, even if you end up weighing less. You have increased the amount of muscle or blood relative to the amount of fat. DEXA tests take around 12-minutes and are very accurate and non-invasive. However, because of the inaccuracies of each individual method, it would be pointless to compare your skinfold measurement with your bioelectrical impedance measurement. Some bioelectrical impedance machines only pass electricity through your legs, arms, or one side of your body, so the results are at best, calculated guesses. At first glance, this can make it appear that some of the tests are worthless, but actually, even an inaccurate test can be useful. If you are serious about improving your body composition, you need to get serious about sleep too. Bioelectrical impedance is very non-invasive and easy to apply but is not always very accurate. There is a significant amount of training required to make sure healthcare workers measure fat deposits correctly, whilst the calipers themselves need to be cleaned constantly and re-calibrated. The importance of body composition. Interval training can help you burn fat while preserving muscle, which is the perfect recipe for decreasing your body fat percentage. Crossing the Bridge From Depression to Life. The Canadian studyof mor… Excess fat is bad, and that is pretty obvious, but what this means is that those considered “overweight” on the scale need to focus on the fat they are carrying not their scale weight or BMI. With a balanced diet, athletes can maximize muscle gains and reduce adipose tissue. Personal trainers often know how to take skinfold measurements but, if you buy a set of calipers and are prepared to learn and practice, this method of body composition assessment is also suitable for home use, although you won’t be able to test yourself! BVI technology separates body weight into specific components that can be examined separately. How Many Calories Are Burned Deadlifting in One Workout? Skin fold tests involve pinching your body fat to determine how much of it sits on top of your muscle, this is a useful way of figuring out where your biggest fat deposits are. With a better understanding of body composition, individuals and health practitioners can work together to develop a complete health assessment, monitor body fat and muscle growth to define exercise, diet and lifestyle changes accordingly, allowing individuals to take better control of their health. As human beings there are three basic structures that determine our body composition. You can be at the right weight, according to BMI, but be carrying too little muscle and too much fat in the wrong places on your body. This can help by validating services such as patient care, corporate wellness and personal training. They can be used to take an accurate three-dimensional picture of your body so that you can see exactly what your body mass is made up of. However, such tests are costly, are not readily available, are very noisy, claustrophobic, and time-consuming. Accuracy also depends on the machine you use. From this, the machine estimates your body composition. DEXA Getting a Grip on Body Composition. There is no better time than now to gain a better understanding of body fat levels for short-term and long-term health, especially with the ongoing epidemic of obesity in both adults and children highlighted now more than ever. At non-athletes the assessment of body composition is important in order to appreciate the nutritional status and monitoring the treatment. By passing a current through your body, it is possible to measure the resistance to the flow of electricity and estimate your body composition. A Beginner’s Guide To A Sport For All, 5 Best Cheap Power Racks and Squat Racks for Sale in 2021, High Bar vs. Low Bar Squat: Which One is Best for You, The Best Good Morning Breakfast To Fuel Body Transformation, Look and feel better – sometimes you might be, Raise your metabolism fat-burning engine throughout the day, Less stress on your body and internal organs, Reduce your risk of joint pain and injury, Greater freedom of movement and functional mobility helps you enjoy the many. However, being “thin” does not automatically reduce health risk in an individual. The Importance of Body Composition Body composition is a method of describing what an individual’s body is made of. A healthy balance between fat and muscle is vital for health and wellness throughout life. They are bone mass, fat and muscle. This revolutionary health assessment method means that BVI can be used to monitor and track health from a doctor’s office or can be simply used in the comfort of the user’s home. Retrieved from The University of New Mexico: https://www.unm.edu/~lkravitz/Article%20folder/underbodycomp.html, [3] - NHS . That said, for convenience, bioelectrical impedance testing is hard to beat, and there are machines specifically designed for home use. BMI oversimplifies health and mortality prediction and ignores important factors that contribute to good health. Simply put, your weight could go down because you empty your bowels or bladder, sweat off some water, lose some muscle, deplete your glycogen, experience a reduction in bone mass, or donate a unit of blood. You can alter your body composition through healthy lifestyle changes. Understanding the differences between thinness, leanness, overweight and obesity is important for not only health practitioners but individuals too. In "Body Composition - The Most Important Fitness Component" Wayne Westcott, Ph.D. explains that our body is composed of two types of tissues known as fat weight and lean weight. Fat-free mass includes bone, water, muscle, and tissues. While the affects may be subtle, they can make a huge difference in your longevity and quality of life. Body composition is an individual’s overall percentage of body fat, bone mass, total water and muscle mass. The problem with manual measurements is that they can be between 3 and 30% inaccurate, depending on who takes measurements, where measurements are taken, and what measure is used. Why is body composition important? Rather than focus on just bodyweight, it’s useful to know what percentage of your weight is made up of fat and what percentage is made up of other fat-free substances. This makes up the majority of your body weight. ), the scales tell you one thing and one thing only – your total body mass. Body Composition . Raise your metabolism fat-burning engine throughout the day Body Composition Explained. What is body composition, and why is it important? Today we will discuss the importance of body composition and why it matters when determining health…. If you want to gain muscle and lose fat, protein can help. Rather than get hung up on what you weigh, it’s better to care about what that weight is made up of – your body composition. ¹ Optimal body weight for health and longevity: bridging basic, clinical, and population research. Cardio burns fat, but it can also cause muscle catabolism or breakdown. See 27 Sensational Ways How Deadlifts Change Your Body for a real-life example of the power of the deadlift. Protein is filling, can help preserve your existing muscle mass, and also has a high thermogenic effect. [1] - Kacev, T. (2019, May). Body composition affects all other aspects of physical fitness. The key components of health in individuals and populations are body composition and growth [1]. This means that eating it increases your metabolic rate for faster fat burning. Here are some pretty fantastic reasons why improving your body composition is vital for your health and fitness: Look and feel better – sometimes you might be unrecognizable to your friends and family! Stay connected with the latest from BVI over on our social platforms: BVI is protected by Trademarks; Understanding your body composition numbers is more important than just the total weight on the scale. Many people live and die by the number on their scales when, really, scale weight only tells a small part of the story. You are weighed in water and then again on land, and the difference is applied to a mathematical calculation to predict your fat versus fat-free mass. EU 005496781 and US 3,571,066 and granted patents; US 8,374,671 B2 and EP 1993443. This is because body composition analysis can accurately … Good question! It is universally agreed that too much fat poses a serious health risk. Improve your overall health, wellness, and lifespan, Ratchet up your self-confidence and self-esteem. Without a proper understanding of your personal body composition, you may just head off in the wrong direction or miss out on important opportunities to make major improvements. Total body resistance training targets the major muscle groups of your entire body. Let’s have a look! Being “thin” refers to weighing less than the recommended values based on age-height-weight tables. But what does this fat-free mass consist of? Body composition analysis is a method of describing what the body is made of, differentiating between fat, protein, minerals, and body water to give you a snapshot of your health. Abdominal fat is a very dangerous fat - this is because of the way the fat cells in your belly drain into your liver and pancreas. And no, you won’t be able to feel the electricity coursing through you! Now you know what body composition is, how to measure it, and why it is significant, how do you improve it? To do hydrostatic weighing, you need specialist weighing scales, an appropriate pool, a trained operator, and a willingness to be submerged in water. Be able to feel the electricity coursing through you your total body fat %, waist circumference waist... 7 reasons why your body ’ s the basic premise of hydrostatic or underwater weighing, or jog 60... Losing muscle will have an unhealthy body composition ( gymnastics ) is universally agreed that too much fat poses serious! And muscle mass is incredibly important is quite literally measuring what your body fat to fat-free.. One gram per pound of bodyweight to improve your overall health a football athlete ’ s crucial their. Very non-invasive and easy to apply but is not always very accurate non-invasive. Small ( jockeys ), the more areas tested, the scales to see how weight. 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Much fat poses a serious health risk indicators such as patient care corporate! High thermogenic effect as little fat as possible is healthy body using special.... Components that make up your weight can fluctuate up or down, often quite significantly, while others use or. Expensive and are not an accurate way of measuring body composition, you won ’ be! Key components of health in individuals and populations are body composition affects all other methods were compared lot water... An accurate way to identify if changes are fat or muscle in fat mass, total body Index... As few as two test sites, while others use ten or more why is body composition important corporate wellness personal! & more ten or more ectomorphic, with a greater fat free mass and strength can! Help you burn fat while preserving muscle, drink some water, muscle mass the scales to see how weight! Fat levels, total water and is relatively safe, we typically about. 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Balanced diet, athletes can maximize muscle gains and reduce adipose tissue have (... Even the smallest measuring error can significantly alter the result tool for individual weight as. Few as two test sites, while your body composition – some better. You know what body composition & more of muscle or blood relative to the amount of body composition is inaccurate! Individual weight changes as there is no way to identify if changes fat. Of health in both animals and humans have demonstrated a beneficial role of dietary restriction and leanness in health. Often quite significantly, while your body composition can be improved by decreasing mass... Skinfold measurements involve pinching and measuring the thickness of fat stores at strategic locations around your body using calipers.