In addition to maintaining his career as a professional pilot, Roger has spent much time pursuing formal and self directed studies of the human physiology and metabolism. He is also qualified as a health nutritionist and a fitness trainer. He has written numerous articles for www.spartafit.com.
Archive for Weight
Jan
17
Body Composition Scale – Do You Know Your Waist To Hip Ratio?
Posted by: | CommentsOnce upon a time it was thought that body mass index, also known as BMI, was the best predictor of cardiovascular disease risk. Now doctors know that a better predictor of future cardiac disease is a person’s waist to hip ratio. People fit into one of two categories of fat distribution known as the apple shape and the pear shape.
The person with an apple shape fat distribution pattern collects fat on the chest and abdomen. Cortisol is thought to play a role in creating the apple shape. More cortisol is usually found in apple-shaped people. Men with pot bellies are a classic example of the apple shape, and it is men who normally have fat distributed this way.
Women, on the other hand, usually have pear-shaped bodies. Fat distribution in a person with a pear shape is throughout the hips and thighs. While this fat distribution pattern is less of a cardiovascular risk factor, people with pear shapes also have more eating disorders than those with apple shapes.
The apple-shaped person likely has (or will have) metabolic issues. Fiber is a good solution to help with this. The recommended daily intake of fiber for apple-shaped people is 34 grams.
Pear-shaped people do best on low-fat, low-calorie eating plans. Although fat distributed through the hips and thighs has a lower risk of heart disease, the downside is that it is harder to lose weight and much easier to gain weight.
To measure waist to hip ratio you want to take your waist measurement in inches or centimeters. Next, divide your waist measurement by your hip measurement. Men should have a waist to hip ratio of 1. 0 or less. Women should have a ratio of 0. 8 or less.
Nobody wants to have insulin resistance, type II diabetes, cardiovascular diseases or sleep apnea. But, if your waist to hip ratio is not in line with recommendations, you could very likely end up with any or all of these diseases and others.
The consequences of those diseases have a very significant impact on quality of life. Let us take a look.
If you have spent a lifetime overworking your pancreas it is eventually going to stop functioning correctly. When a person is insulin resistant, the pancreas is pushed to release extra insulin because the cells cannot accept the glucose the way they are supposed to. In the end, you find yourself with a diagnosis of type II diabetes.
The consequences of type II diabetes happen all throughout the body. All of the extra sugar in the bloodstream damages the whole cardiovascular system. Kidney damage, blindness, nerve damage and sexual dysfunction are just a few of the commonly seen results of type II diabetes.
Individuals with type II diabetes are more likely than non-diabetic people to have a stroke or develop another type of cardiac disease. The consequences of a stroke can be catastrophic. Paralysis and other life-altering results can occur.
Heart attacks are responsible for killing part of the heart muscle. This is due to a lack of blood flow to a specific area of the heart during the attack.
It is easy to dismiss the facts that your waist to hip ratio is not that big of a deal. You could remain in denial until the day when you can no longer change the outcome and are living with the daily results of diabetes or stroke. Or, you can resist the denial and lower your body fat to within the guidelines. It is your choice. Make the right decision for yourself. You will be happy you did.
Learn more about your waist to hip ratio. Stop by HealthStatus.com where you can find an easy to use wasit to hip ratio calculator and many more interactive health tools.
Dec
03
Body Composition Scale – What Does Body Mass Index Do?
Posted by: | CommentsBody Composition Scale – What Does Body Mass Index Do?
Body Mass Index, or BMI, is a calculated number that comes from a person’s height and weight. It is a pretty reliable gauge of body fat. It does not directly measure body fat, but studies show a direct relation of BMI with directly measuring body fat. It is an alternative way to measure body fat. It is a cheap and simple way to test for categories that can cause health issues.
It is used as a way to identify possible weight issues in adults. It is not an analytical method. A person can have an elevated BMI; but, a doctor needs to evaluate them for a possible health risk.
To assess how many individuals are overweight and obese, BMI is the best method. Since tallness and weight is the only information needed, it is low cost and easy for doctors or the public to do. BMI enables individuals to judge their weight against others.
Children and adults BMI is calculated the same way. Using kilograms the formula is weight/height squared. For pounds and inches the formula is weight/height squared x 703.
For those 20 year or older, BMI is interpreted using standard weight categories that are the same for all ages and for both men and women. Children and teens, the interpretation of BMI is both age and sex specific.
30 or more means you are obese, 25. 0 to 29. 0 means overweight,’. 5 to 24. 9 means underweight when it comes to the BMI guidelines.
There is a strong link between body fat and the BMI number. Link does vary by sex, race and age.
When trying to determine someone’s risk for developing diseases or illness related to obesity, BMI is not the only thing to look at. The size of the person’s waist and any illnesses or diseases that are known to be caused by obesity, need to be addressed.
BMI group status puts people into the overweight group is their BMI number is over 25. For those with a BMI of 30 or more, they fall into the group of obese.
A lot of people with a score of 30 have more fat than others. Others can have a score but not have a lot of fat. This is because the weight factor of BMI includes fat and muscle. Remember that body fat is not directly measured with the BMI method.
Risks related to disease include numerous factors not just weight. Remember this when figuring your BMI.
BMI ranges are based on the connection of body weight, disease and death. Overweight or obese people are at a greater risk for many health conditions and diseases.
While the BMI number is figured the same way for both children and adults, the standards used are different. BMI is age and sex specific. Body fat changes with age. Body fat differs between girls and boys.
After being calculated, the number is placed on the CDC BMI for age growth charts to discover the percentage. They are the most widely used gauge to determine the size and growth patterns of children in the United States. The percentile points to the relative position of the child’s BMI number with others of the same age and sex. The growth charts show the weight status categories used with children and teens.
Compute your body mass index easily by visiting the HealthStatus.com website and use their quick and easy BMI calculator.
Nov
01
Measuring Body Composition
Posted by: | CommentsWhenever we embark on any type of fitness program, we expect to make some kind of progress. Otherwise, we would just be wasting out time. Measuring our progress is very important not only to let us know if and how quickly we are improving, but also because it provides encouragement for us to stay on track. However, no measurement is perfectly accurate, and not all measurements are appropriate for every goal. Using a measurement that is irrelevant to your goal is likely to provide meaningless or inaccurate information. As a result, we should make sure that the measurements that we take are appropriate for our goals. The tools and measurements for monitoring progress can span the full range of indicators that measure health, physical appearance/body composition, and athletic performance. However, we will stick to indicators of physical appearance and body composition because these are the ones that generate the most interest in health and fitness. This article will list some measurement parameters along with their objectivities, accuracies, and with synopses of their uses and limitations. For the purposes of this discussion, the objectivity of a measurement is defined as the reading’s independence from individual interpretation. For example, weight is considered to be very objective because if the scale shows your weight to be 145 lbs, it will do so regardless of what you want it to show. Also, for the purposes of this discussion, the accuracy is defined as the ability to accurately indicate body composition such as fat percentage.WeightTheory: Heavier person is fatter.Objectivity/Accuracy: Very objective but very inaccurate When used by itself, weight gives no useful information on body composition. However, when combined with percentage body fat measurements, it can be useful in estimating lean mass. It can also be useful for athletes who compete in weight divisions (i.e. boxers).Body Mass Index or BMI (Weight in kg divided by height2 in meters)Theory: If 2 people are the same weight, then the shorter is fatter.Objectivity/Accuracy: Very Objective but very inaccurate BMI gives no useful information on body composition and it is useless for computing lean mass. However, its convenience makes it useful for studies of a general population.Girth Measurements with a Measuring TapeTheory: Smaller girth (especially around waist) is leaner.Objectivity/Accuracy: Reasonably objective but slightly inaccurate Girth measurements do not directly measure body composition but they can tell you if your waist or hip measurement is expanding or shrinking. Girth measurements are very convenient and are useful for monitoring trends. In addition, using a measuring tape is the best way to see if you will fit into those new clothes.PhotographTheory: If you look leaner, then you probably are.Objectivity/Accuracy: Somewhat objective but somewhat inaccurate The results that you get from a photograph are affected by the lighting, the camera and even photographer technique. However, if you use constant photography conditions, before and after pictures are very useful for measuring your progress.Buoyancy Measurement in a Flotation TankTheory: Muscle is less buoyant than fat.Objectivity/Accuracy: Very objective and very accurate Buoyancy measurement is the most accurate way to measure body composition on living subjects and is widely accepted as the gold standard. However, it is inconvenient and it requires a high degree of technical competence from the tester. Also, trapped gas can affect the measurement. Regardless, it is the most accurate way to measure percentage body fat for purposes of estimating lean mass.Skin fold Measurements with CalipersTheory: The less you can pinch, the leaner you are.Objectivity/Accuracy: Reasonably objective and reasonably accurate Skin fold Measurements are second to buoyancy measurements in accuracy. However, it only measures subcutaneous (below the skin) fat and it requires some technical knowledge by the person who is taking the measurement. Generally, its accuracy increases with the number of places on your body that are measured. It can be very useful because fat below the skin is usually what determines how well your abs are showing or how you look in a swimsuit.Bioelectrical ImpedanceTheory: Muscle conducts electricity better than fat does.Objectivity/Accuracy: Very objective but slightly accurate This measurement assumes average arm length for height, along with constant hydration and electrolyte levels. Deviations in any one of these parameters can significantly affect the measurement. However, it is convenient and easy to use. As mentioned before, we pursue fitness for a variety of reasons and there are a variety of methods for measuring our progress towards our goals. Whether your goal is to fit into those new clothes, to look great for that photo shoot, or simply to feel better, it is important that the means of measuring your progress is relevant to your individual goal.
