HOLISTIC FITNESS
Weight Management. Body Sculpting. Mindfulness Practice
By Ruth Henao. Fitness Coach
Images By Professor Brian Curless, Dept. of Computer Science & Engineering University of Washington.
Waist Circumference
Waist circumference (WC) is the distance around your natural waistline, just above the navel.
The WC method can be used along with measuring your BMI. Together, these two tools can give you an indication of the risks linked with excess body fat.
Regardless of your height, or build, a waist measurement greater than 40 inches (102 cm) for men, and 35 inches (89 cm) for women, is an indicator of the level of internal fat deposits that coat the heart, kidneys, liver, digestive organs, and pancreas. This excess of fat has been known to increase the risks of heart disease and stroke.
Waist Circumference and Waist–Hip Ratio:Report of WHO. Geneva, 8–11 December 2008
Waist Circumference (WC) & Body Mass Index (BMI)
Body Mass Index (BMI)
The Body Mass Index(BMI) is a number based on a person's height and weight. The World Health Organization (WHO) has been using this data as the standard for recording obesity statistics since the early 1980s.
It is the most useful population-level measure of obesity due to its simplicity in measuring whether sedentary individuals are underweight, overweight, or obese.
Note: Some exceptions apply to this test; athletes and very muscular individuals, children, the elderly, and the infirm won't get accurate results with this test.
When it comes to weight management, tracking your progress is important. One way to do this is through body composition assessment. This assessment takes into account different factors such as weight, stature, waist circumference, body mass index level (BMI), and body fat percentage level (BF%). By monitoring these variables, you can determine your health risks and set realistic goals for your weight management program.
Weight and stature are important indicators of your overall health status. However, they don't always provide a complete picture of your body composition. That's where measuring your waist circumference comes in. Research has shown that excess abdominal fat can increase your risk of developing health problems such as heart disease, diabetes, and stroke. Measuring your waist circumference can help you determine if you have too much abdominal fat.
BMI is another tool used to assess your body composition. It takes into account your weight and height to determine if you are underweight, normal weight, overweight, or obese. While it is a helpful tool, it's important to remember that it doesn't take into account muscle mass. Athletes or people with a lot of muscle mass may have a higher BMI, but that does not necessarily mean they are overweight or obese.
Finally, body fat percentage (BF%) is a more accurate measure of body composition. It takes into account the amount of fat in your body compared to lean mass (muscle, bone, organs). A healthy body fat percentage varies depending on age and gender, but as a general rule, men should aim for a BF% between 10-20% and women should aim for a BF% between 18-28%.
By measuring and monitoring these different variables, you can track the effectiveness of your weight management program and make adjustments as needed. Remember, weight is just one aspect of your overall health. Body composition assessment provides a more complete picture of your health status and can help you set realistic goals for optimal health.
Note: To measure your waist find the bottom of your ribs and the top of your hips. Place a tape measure around your middle at a point halfway between them (just above the belly button). Make sure it's pulled tight, but isn't digging into your skin.
BODY COMPOSITION ASSESSMENT- ADULTS
Guidelines based on recommendations by The American Heart Association.
BODY COMPOSITION TEST: