However, knowing this does not mean that you will not make mistakes in the matter of body fat. There are still many people who have a wrong understanding of their body fat and body composition changes. Don't tell me you measured it with fitness equipment. How do you know it is accurate?
About the body fat rate of men and women, Wikipedia gives the following definition:
More than 25% men and 32% women are obese; Male 18-24%, female 25-3 1% is an acceptable normal range; Male 14- 17%, female 2 1-24% belong to the ideal health range; The data of male 6- 13% and female 14-20% are professional athletes. In this interval, many women will begin to have problems such as amenorrhea (the standard of professional athletes is the range that ordinary lovers really don't need to pursue, because if your life doesn't change dramatically or spend a lot of energy, it's hard for you to keep this state, life >; Fitness); The range of male 2-5% and female 10- 13% belongs to the essential basic fat of human body. If it is less than this value (the range fluctuates due to individual differences), it will face serious health problems and even life-threatening.
After reading this form, can you still believe the ultra-low body fat claimed by celebrities or people around you?
Comparatively speaking, it may be more reliable to refer to your body fat according to the body fat comparison table, but it cannot be said to be completely accurate, because everyone's bone shape, size and specific distribution of fat in the body are different. And usually out of human nature, it is easy to misjudge your body fat by referring to this picture, which is easy for men to underestimate and women to overestimate.
So, how to measure the body fat rate correctly? At present, there are several methods:
1.DEXA scanning: the measurement method similar to whole-body x-ray is recognized as the most accurate method at present. It is usually necessary to go to a professional hospital or institution for measurement. I don't know where it is in China. ..
2. Underwater measurement method: the lungs are emptied, the body enters the water, the discharged water calculates the body density, and then the body fat rate is calculated.
3.Bod pot: put people in a secret room, measure the body density through the amount of air discharged, and then calculate the body fat rate.
4. Body fat clip: Calculate the body fat rate by measuring the thickness of the clip fat.
5. Body fat scale, hand-held body fat meter and body composition tester: Through hand-held sensors, the body resistivity is measured, and then the body fat rate is deduced.
6. Soft ruler measurement: measure girth, and then calculate body fat rate.
The first three methods are generally only needed by professional bodybuilders, while the measurement methods in ordinary gymnasiums are generally based on the latter three methods. To be honest, I can't tell you how inaccurate the measurement results are, because there are differences between machines, and the measurements at different times will be different. Referring to the body fat table just given, combined with the actual situation, you can probably know whether your physical fitness test results are low or high.
Since the body fat measurement method on the market is so unreliable, what to do is actually very simple. Although the absolute value is not reliable, the relative value can often reflect the changes over a period of time (record and measure well, friends, and pay countless pains), but we must pay attention to the following two points when measuring:
No matter which method you use, please try to use the same tools to avoid machine errors.
Try to measure at the same time every day-for example, every morning on an empty stomach, without drinking water, taking a bath, exercising and eating. This is also the best measurement time, which is generally relatively accurate.
Especially when you use the body fat or body composition tester commonly used in the gym to measure, you should pay more attention to the influence of diet, exercise and bathing.
After the meal
Because the body fat rate is inferred by resistivity, a large amount of food and blood enter the stomach after eating, forming a thick stomach wall, which is likely to be regarded as a high resistance area, thus judging body fat.
After exercise
When measured immediately after training, blood tends to be more concentrated in the training site, which may be judged as an increase in water and muscle mass, but it is not. The magic of local instantaneous muscle gain, no matter which personal trainer you invite, you can't understand it.