Weight Is Not the Only Measure of Health

At Energia, we believe that being healthy means more than just working out. It’s about taking care of yourself on all levels, including nourishing your body in a way that it easily maintains a healthy weight. However, body weight alone is not a clear indicator of good health because it does not distinguish how many pounds are from fat and how many are from lean body mass. The popularity of body composition (as a measure of progress) is growing as people realize its value in determining health risks.

There are several ways to measure fat in the body. At Energia, when we conduct every fitness evaluation, we will conduct at two or three measurements, including a Body Mass Index. girth measurement, or a skin fold measurement. Read more about how these measurements are conducted below.

Body Mass Index

What Is it?: Body Mass Index (BMI) is a quick and easy way to get a general idea whether a person’s weight is appropriate for his/her height. Today, it is often used as a measurement of an individual's obesity level.

Calculating BMI: The equation for BMI is weight (in kilograms) divided by height squared (in meters). To convert pounds to kilograms, divide by 2.2. To convert inches to meters, multiply by .0254. For example, if you weigh 150 lbs and are 5’6 (66 inches), your BMI would be (150/2.2)/(66*.0254)(66*.0254), or 24.3. The USDA healthy weight guidelines are a BMI ranging from 19-25 for women and 14-20 for men.

Accuracy and Limitations: BMI doesn’t differentiate between fat and nonfat weight, so it may overstate the percent of body fat in athletes and others who have a muscular build. For instance, a 250 pound body builder may have a relatively high BMI, and a low actual percent body fat because of the amount of lean body tissue. In the same way, it may underestimate body fat in older persons and others who have lost muscle mass.

Girth Measurements:

What is it?: Many of us have had the “pleasure” the cloth measuring tape out, arms extended, sucking in the stomach, just hoping for a “good” number. Girth and length measurement is a quick, easy and inexpensive method to estimate body composition or describe body proportions. Many studies have been completed that have indicated health risk using the waist-to-hip ratio measurement.

How it works: Using a cloth tape, girth and length measurements are taken from specific points on the body. The waist (measurement at your natural wais, usually at your belly button)-to-hip (measurement at the widest part of your buttocks) ratio is one of the most commonly used values to reflect the degree of abdominal obesity.

To determine the ratio, divide your waist measurement by your hip measurement.

Male	Female	Health Risk Based Solely on WHR
0.95 or below 0.96 to 1.0 1.0+	0.80 or below 0.81 to 0.85 0.85+	Low Risk Moderate Risk High Risk

Most people store fat in either an “apple” or a “pear” shape. These terms refer to the weight around your middle ('apple') and around your hips ('pear'). If you carry more weight around the middle then this puts you under additional risk from heart disease and diabetes.

Accuracy and Limitations: This method gives a high-level assessment of how an individual’s body weight distribution (in a “pear” versus an “apple” shape) may be a health risk, but it provides little information about the fat and nonfat components of the body. For example, a body builder may have a thigh that has a larger circumference (yet less fat) than an obese individual.

Skin Fold Measurements:

What is it?: Using a “caliper device” this approach takes Skin fold measurements to gauge the thickness of fat stores. This method assumes that these fat stores are proportional to overall body fat, and by measuring several sites, total body fat may be calculated.

How it works: Using calipers that pinch your skin, the trainer will pull fat away from your muscles and bones. Typically, the test is done at three or four different sites on your body, such as your abdomen, arm, and back. The thickness of each pinch is plugged into a formula to determine your body fat level.

Accuracy and Limitations: The American College of Sports Medicine states that skin fold measurements, when performed by a trained, skilled tester, are up to 98% accurate. Because of the consistency in results, the high success rate, and the low margin of error, this is generally accepted as the best field test, outside of clinical testing. That said, it is critical that the tests be completed by trained personnel to ensure accuracy of the test. In addition, caliper testing can be difficult and/or inaccurate for more obese individuals because of the difficulty in measuring the total fat thickness.

In Conclusion
Body fat percentage is only one measure of a person’s health. In fact, two people can have exactly the same body fat percentage, yet face very different health risks. Where body fat is located can place a person at far greater risk for fat-related health conditions such as: cardiovascular disease, high blood pressure, stroke, diabetes and even certain types of cancers.

Fat around the abdomen may present the greatest risk for health problems. Abdominal fat is most common in males and is associated with increased risks for heart disease, stroke, diabetes and high blood pressure. In contrast, fat around the hips and thighs is most common in females and seems relatively harmless with respect to these health problems.

Fitness Evaluations At Energia

It is important for good health and well-being to not only know your body fat percentage, but to pay attention to where that fat is located. Energia’s team of experienced Personal Trainers conduct complete fitness evaluations that include not only two or three measurements of body fat, but also, heart rate, flexibility, and other indicators relative to your health. We recommend that you get an updated evaluation each year, to monitor your progress and identify new goals. Call Energia today to schedule your appointment!