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body composition tests
The following tests can be done within a few minutes, most of them without special equipment or skills. Just try a few to find out whether you´re in shape or in need for some training.
body weight
The body weight is very easy to measure. All you need to do is step on a scale. But this value alone won´t cut it, because the weight itsself can be the same for two absolutely different shaped persons having the same height.
But let´s start this chapter by having a look at the weight only. It should be clear that individuals having different body heights also may have different body weights as they own comparable constitutions.
To have a statistical measure of the weight in relation to height, more than 150 years ago the body mass index (BMI) was invented. It is calculated as follows:
International units |
United States units |
United kingdom units |
BMI = weight (kg) / height ² (m²) |
BMI = 703*weight (lb) / height ² (in²) |
BMI = 6,35*weight (stone) / height ² (m²) |
The BMI-chart is very useful for "normal" men and women. As you´re an athlete or bodybuilder, your muscle mass would probably push you towards obese levels, although you might have a perfect body fat percentage.
body fat level
Measuring the body fat percentage is a more accurate method of determining the actual composition of your body. Special body-fat-scales, based on bioelectrical impedance, are easy to handle and the results can be taken as a good orientation.
A second way of finding out is the use of a fat caliper. It´s a special device for punctually measuring the thickness of the subcutaneous fat, wich can be found just beneath the skin and makes up about 50-70% of the body fat.
See the charts below. As you find yourself in the green (or orange) areas everything´s fine. If it´s too low or too high reconsider your nutrition patterns and workout routines.
It´s an interesting point that women and men have totally different recommended body fat levels, but the particular amount of body fat is about the same for each. Just multiply bodyweight and body fat percentage to find out the total amount of body fat you carry around. Anything between 25 to 35 pound or 10-15 kg is fine.
body water level
On cellular level 90% of human body consist of water. 50-70% of the organism itsself are made of water, depending on body fat percentage, gender and age. As you can imagine, a low body fat level will increase the overall water percentage, although the amount of water remains the same.
Some body-fat-scales also display the actual body water level.
mirror
| Besides all the technical ways of determing your fitness, it´s important to recognize the your body just as it is. Low body fat doesn´t automaically represent a good shape.That´s why test number four is about quality in a very subjective way. Try the following: Get off your clothes (or wear really tight ones) and stand in front of a large mirror that enables you to monitor your complete body from head to toes. Please forget any conceptions of perfection, nobody is perfect, but be critical. Turn 360 degrees. If you find anything about your body you would like to have changed, it´s time to do it. Not next week or new year, but from today on.
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