Q: I measured my body fat percentage inside the gym, and the reading showed that fat made up 17 percent of my weight. I am now in my 62nd year and other than having high blood pressure, I consider myself to be in good health. Is this a good read? What is the best way to measure body fat?
Significantly low percentage of body fat indicates a health problem
“fat range”
A: There is no agreed-upon normal range for body fat, nor is there an ideal body weight. According to the World Health Organization; Men ages 40 to 59 should work toward a body fat percentage of 11 to 21 percent, but for men ages 60 to 79, the range should be between 13 and 24 percent.
Factors affecting fats
However, the correct weight and fat percentage for an individual depends on multiple factors, including the following:
General health: Significantly low body fat and low body weight in someone who does not exercise regularly can indicate a health problem.
Body fat distribution: Even if your weight is close to normal, a large waist circumference may mean you have an unhealthy amount of belly fat (visceral fat). Large amounts of belly fat increase the risk of diabetes and heart disease.
* Metabolism: The way the human body deals with excess calories greatly affects whether these calories are deposited in fat or converted into energy used for physical activity and body heat.
* Amount, type and intensity of physical activity: You don’t just burn calories through exercise; you also continue to burn calories afterwards, as your muscles replenish their energy stores. Also, doing regular strength training can add a little weight to your muscles, which is healthy.
Fat rating scales
Rather than relying on just one measurement to assess your body composition, I suggest using one or both of these measurements:
* Waist size: There is no consensus on the normal size of the waist either. In general, men should work for a waist circumference of no more than 36 inches (91.5 centimeters).
* For men under 6 feet, I prefer to use the waist-to-height ratio: your waist circumference should be less than half your height.
* Ratio of waist circumference to hip size: This is another way to assess waist size. Use a tape measure to measure your waist just above the navel area. Then measure your thighs around the widest part of your buttocks. Divide the waist size by the thigh size. The waist-to-hip ratio for men should not exceed 0.9.
Both measuring your waist circumference and waist-to-hip ratio provide a way to tell if you have a lot of dangerous visceral fat.
* «Harvard Letter – Monitoring Men’s Health» – «Tribune Media» services
2023-08-29 13:54:36
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