Before you know how much body fat is healthy, you must first know the position of your body. In addition, our body fat is also divided into essential fat, such as bone marrow, liver and lungs, if these parts lack fat; There will be problems in the operation of our bodies. Another kind of fat is called storage fat, which is mostly accumulated in subcutaneous tissue; When we accumulate too much fat in our body, it is easy to cause common health problems such as heart disease, hypertension and diabetes.
Always talk about muscle mass? Of course, in addition to fat, there are muscle blocks in our bodies, that is, tissues other than fat, bones and water. Muscles can be divided into three categories: smooth muscle in viscera, myocardium and skeletal muscle. But in most cases we call it muscle; Basically, it refers to skeletal muscle, which is the only muscle tissue in the human body that can control itself. As the name implies, it is a muscle attached to the bone, which can make the skeletal muscle pull the bone with the joint as the fulcrum through the consciousness of the brain, so it is also called voluntary muscle.
In most cases, what we call muscle basically refers to skeletal muscle. The Importance of Skeletal Muscle Our body has about 600 skeletal muscles of different sizes, accounting for about 36-40% of the body weight. Skeletal muscle is connected with bones through tendons, and it plays a very important role in sports. For example, when the arm bends upward, you need to contract the biceps brachii and relax the triceps brachii to complete the action. Training skeletal muscle in various ways can increase the activity, balance and muscle strength of the body. Therefore, maintaining the health of skeletal muscle is very important for our daily operation.
Skeletal muscle plays a very important role in exercise. For example, when the arm bends upward, you need to contract the biceps brachii and relax the triceps brachii to complete the action. How to calculate body composition To determine how much muscle, fat and other tissues a person's body consists of, the most accurate method is to calculate through sophisticated medical equipment. But now many weighing machines have the function of calculating fat, water and bone weight. Although not every machine is accurate to 100%, most of them rely on calculating the percentage of body fat. Subtract this percentage from 100 to get the percentage of lean body mass.
Muscles are related to health. We all know that as we get older, our body's muscle mass will decrease. This phenomenon of muscle loss, also known as sarcopenia, will affect our daily activities, such as walking or climbing stairs. The percentage of muscle mass in our body will vary from person to person, because it depends on exercise habits, body shape, gender, genes and other factors. However, how much muscle mass is healthy? There is no correct index about this at present, but the percentage of healthy body fat is an important index to measure our body composition. According to the data provided by American College of Sports Medicine (ACSM), the percentage of healthy body fat is shown in the following figure:
According to the data provided by the American College of Sports Medicine (ACSM), referring to this chart, a healthy percentage of body fat can increase muscle. Your body will decide how much muscle you have according to your age, sex and genes, but these are only innate proportions, and we can also strengthen them the day after tomorrow. The best way to increase muscles is through strength training. According to the 20 15-2020 American Physical Training Guide, teenagers aged 6- 17 should do physical training for more than 60 minutes (1 hour) every day; 18-64 Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity training every week, or do 75 minutes of aerobic exercise intensity training every week (1 hour 15 minutes) or the same training and moderate-intensity aerobic exercise (at least1every time)
There have been many studies on the reasons for gaining muscle and losing fat. Overweight (high body fat) or obesity will lead to musculoskeletal injury, reduce sports performance (decreased sports ability, poor heat dissipation, high heart load and slow response), and affect sports training and many health problems (such as hypertension, obesity, depression, hyperlipidemia and cardiovascular related diseases); The increase relative to 1cm? Our muscle fiber facial muscles can produce 6Kg of muscle strength. If you can increase 1kg muscle and reduce 1kg fat, your muscle strength will be greatly improved, which is why world-class athletes are very concerned about the proportion of body fat.
Reference //NCBI, Health
Editor//David