HOW DO YOU MEASURE UP?

Not unlike the military, there are many confusing acronyms in the world of fitness: DOMS (delayed onset muscle soreness), MET (metabolic equivalent), BMI (body mass index), and BF% (body fat percentage), just to name a few. It can all be quite mystifying especially when other fitness terms are tossed into the mix. Just recently, I overheard a trainer at the gym telling her client, “If you will remember to work your opposing muscle groups when you lift, concentrate on your VO2 max while doing cardio, and monitor your EPOC at the end of your workout, you will find that you will reach your fitness goals more quickly.” What, pray tell, is a normal human being supposed to do with that?!

Perhaps the most confusing terms that need to be deciphered are BMI and body fat percentage. While both start with a “b,” one is very general and one is very specific when it comes to body composition. BMI stands for body mass index. It is a measurement to denote general health by using one’s height and weight to determine whether this person is obese. It does not take into account the percentage of body fat, lean body mass, or whether someone is muscular. It is not a very accurate method of measuring body composition as it was developed as a simple way to classify degrees of obesity for large groups.

Body mass index can be calculated by dividing body weight in kilograms by body height in meters squared (weight/height2). A BMI of less than twenty-five is optimal. A BMI score between twenty-five and twenty-nine dictates that one is overweight, and a BMI score greater than thirty is a warning that one is considered obese.

Body fat percentage is a much more specific tool for measuring body composition: how much fat versus how much lean muscle is on a person. There are quite a few methods for measuring — some very technical and expensive and others, while a little less reliable, available for the average gym member.

Hydrostatic weighing (underwater) is one of the most reliable methods of measuring body composition because fat floats. It is very difficult to find a vendor who has such a device, and unless you are an elite athlete, there are more practical ways to find your BF%. There is a mobile unit that can come to you, but you must live in the Los Angeles area and be prepared to pay a pretty penny.

Near-infrared interactance is a method that is portable and used at many health clubs across the country. It simply uses a laser beam on the bicep wherein the body fat can be measured quickly; however, it has a high rate of error (+/- 5%).

Skinfold caliper testing is a more reliable method of testing body composition, but if not done by a professional who has been trained adequately, it will produce erroneous results. It takes much experience for a fitness professional to be able to develop the correct technique. Margin of error is +/- 3.5%.

Bioelectrical impedance analysis is an inexpensive device that sends a very mild electrical current through the body with body fat slowing it down. Lean muscle tissue is a very good conductor of electricity so the belief is that the faster the current travels through the body, the more lean tissue. It, too, has a margin of error of +/- 3.5%. Factors that influence this particular test are the hydration level of the subject, meal timing, caffeine use, humidity, and other environmental factors.

While none of these testing procedures are fail-proof, they will give the client a little peace of mind or a little incentive to change their body’s composition. So try not to let your BMI, DOMS, and MET equivalents confuse you. Simply use an online tool or find a fitness professional to have your body composition tested so you know how you measure up!