A healthy body is certainly the hope of everyone. How to understand body composition. To get a healthy body is also not easy because you have to do several things starting from maintaining a regular diet and exercising. In addition, also know how to understand body composition so that you can always know about the condition of the body. Here are some ways.
Measuring Waist Circumference
Waist circumference is also very important to be measured regularly. Routinely measuring waist circumference can let you know whether or not there is a lot of fat around the stomach. Belly fat must be considered because it can be an indication of the emergence of several chronic diseases such as high blood pressure, diabetes, stroke to heart disease.
If you want to avoid some of the diseases above, you can do several ways to reduce the stomach in the stomach. One of them is by doing cardio-type exercise and maintaining a diet. So from now on always pay attention to waist circumference and be diligent in measuring it. Here’s a quick and easy way to measure your waist circumference.
- Prepare the body in a standing position then look for the lowest ribs and also look for the waist bones that are at the top.
- Find the part that is between the two bones.
- Take a measuring tape and circle it at the specified part.
- Record the number on a tape measure and take this measurement every month to see if your belly fat is decreasing or increasing. The ideal waist size for men is no larger than 102 cm and for women no larger than 88 cm.
Measuring Body Mass Index
Body Mass Index (BMI) is also something that needs to be considered. Knowing your body mass can be an easy way to judge whether your weight is healthy or not. Measuring Body Mass Index is actually quite easy because you only need to compare your height and weight. Here’s how to measure Body Mass Index that you can try.
- Know your height and weight in advance.
- Then the height is multiplied by the square. For example, your height is 165 cm, then multiply it to be like this 1.65 x 1.65 = 2.72.
- Then divide your weight by the result of multiplying the height above. For example, if you weigh 60 kg, then 60: 2.72 = 22.05.
- Compare your Body Mass Index numbers with these categories:
- < 18.5 is underweight
- 18.5 to 22.9 is normal weight
- 23 to 29.9 is overweight
- > 30 is obesity
- So after looking at the categories above, with a Body Mass Index of 22.05, your body still has a normal weight.
Measuring Skinfold Thickness
One way to understand other body compositions that need to be known is the thickness of the skin folds. This one thing can be measured with a tool called a skin caliper. So before measuring the thickness of the skin fold, be sure to have the tool. The way to measure it is simply by clamping the tool on the skin in areas such as the stomach, under the chest, back of arms and quads.
Using BIA (Bioimpedance Analysis) Tool
In addition to the things above, there is an easier and more practical way to understand body composition, namely by using a tool called the BIA or Bioimpedance Analysis Tool. This one tool at first glance does look quite similar to an ordinary weight scale. However, BIA is more sophisticated because it doesn’t only show body weight numbers because it can also show how much muscle mass is, what percentage of fat is in the body to even how much fluid is in the body.