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Body Weight, Body Composition and Health

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Body composition varies from individual to individual. Body weight is a combination of fat and lean tissue (water, muscle and bone). It is not possible to take direct measures of body composition of live individuals so assessments are made indirectly “Weight” loss or gain itself says nothing about the composition changes in the body. Weight measures are inexpensive, easy and accurate. Being overweight is not necessarily the same as being over fat. Lean body mass is denser than body fat.

What is a Healthy Weight?

Here are some important aspects of a healthy weight
• a weight that is appropriate for a person’s age and physical development
• a weight that a person can achieve and maintain without excessive diet restrictions or constant “dieting”
• a weight that a person feels satisfied with
• a weight that is congruent with a person’s genetic makeup and family history or body shape and weight
• a weight that promotes healthy eating habits and allows for participation in regular physical activity

A person is considered underweight when he/she has insufficient amounts of body fat to maintain health. In this state. he/she has a weight that is below an acceptably defined weight for a given height.
A person is considered overweight is when he/she has a moderate amount of excess body fat. In this state, he/she has a weight that is greater than some accepted standard for a given height but is not considered obese.

A person is considered obese when he/she has excess body fat to the extent that it is adversely affecting his/her health. In this situation, a person has a weight that is substantially greater than some accepted standard for a given height.

How “Healthy” Body Weights Are Determined

How much should a person weigh?

Is a person’s weight, jeopardizing his/her health? These are not easy questions to answer. Generally, healthy weights have been established by looking at weights associated with lowest mortality rates and establishing criteria for healthy weights. These include:
1. A weight within a health BMI range
2. Fat distribution associated with low risk of illness or death
3. No medical condition present that suggests a need for weigh loss
For many people, body image and weight is a more important issue than health and weight.

Body Mass Index (BMI)
BMI compares weight for height and is calculated using the following formula:
BMI = Weight in kg/Ht in m2
BMI Interpretation is as follows:
<18.5- underweight – at risk for health problems 18.5 - 24.9 - healthy weight range - least risk for devloping health problems 25 - 29.9 -overweight- at risk for health problems 30 -34.9 -obese- high risk for health problems 35-39.9 obese- very high risk for health problems >40 obese- extremely high risk for health problems
Note: BMI has limited value when used for people who have very large muscle mass for a given height. BMI is also not intended for us on children younger than 18 yrs old or on pregnant or lactating women. BMI is also not accurate for adults who are naturally very lean or seniors over 65 yrs old and certain ethinc groups.

Is Distribution of Body Fat Related to Health?

For the average man a reasonable body fat range is10-25%. The average woman has a reasonable body fat range of 18 – 32%. Athletes have a lower body fat that is advantageous for performance. Female athletes have a fat range of 15 -20% (some are even lower) while male athletes are 5-10%.
People living in cold climates may benefit from higher body fat percentages and pregnancy needs higher fat stores.
Low body fat is associated with hormonal abnormalities, infertility, depression, abnormal hunger regulation and the inability to maintain normal body temperature.

What is the Ideal?

The media strongly influences our perceived body image and people often turn to fashion or culture rather than health. The body shapes that society values have changed over time. When food was scarce, fashion dictated being overweight was a sign of prosperity and well-being. When food was plentiful, being slimmer is usually favoured. Our culture holds high value on thinness
There is a movement towards the acceptance of a wider range of body shapes. Thin does not necessarily equate with health. A person should have enough fat for their needs but not too much so as to be at increased health risk. Fat distribution may be more important and than total fat in determining health.

Apple vs Pear shape

Central obesity or the storage of fat around the abdomen (apple) is associated with increased risk of diabetes, heart disease, stroke and hypertension. Fat around the thighs and hips (lower body fat-pear shape), is more common in women and seems to pose less of a health risk. Two measures the Waist to Hip Ratio and Waist Circumference can be used to assess fat patterning.

Waist to Hip Ratio and Waist Circumference

The ratio is an indicator of fat distribution and is calculated by dividing the waist circumference by hip circumference. Women with a waist to hip ratio of > .80 are at high risk as are men with a ratio of >1.0. For the waist circumference, a man’s risk is increased when his waist circumference is greater than 102 cm (40 inches) and for women increase risk is associated with measures greater than 88 cm (35 inches).
A recent study* demonstrated the waist to hip ratio was the best indicator of risk for heart attacks. This study also found that BMI was not a good predictor for heart attack risk. When obesity was considered using the waist to hip ratio rather than the BMI, the number of people at risked tripled. The link between increased waist to hip ratio and increased risk of heart attack was a consistent finding in all 52 countries involved in the study.

The reason increased abdominal fat increases the risk of heart disease, stroke, hypertension and diabetes may be that abdominal fats seem to be more active than hip/thigh fat. When mobilized, abdominal fat goes directly to the liver rather than into the general circulation which other fat does. The liver takes abdominal fat and converts it to VLDL and then LDL.

As lipids rise, hormones are released that result in increased heart rate and increased blood pressure. Fat metabolism interferes with insulin metabolism and insulin levels and blood glucose levels tend to rise too.
*Yusuf, S et al. Effect of Potentially Modifiable Risk Factors Associated with Myocardial Infaction in 52 Countries( the INTERHEART study): Case control study. Lancet 2004:364:937-52.

Measuring Body Fat

Calipers are used to measure body fat by fat folds (skin folds). Measurements are taken as several sites including the triceps, biceps, subscapular and suprailiac. The thickness of skin fold reflects the amount of body fat (almost half of fat is under the skin). Measures are taken and compared to standards. Fat folds give a good estimate of body fat and a fair assessment of the location of the fat. It is best used to monitor changes in an individual over time. If there is a gain in body fat, there is a corresponding increase is the skin fold measure. If a person loses body fat, there is a decrease in skin fold measure.

One limitation of this method is that the calipers are too small to measure the skin folds on obese people. To be accurate, this method also relies on well trained technicians. Fat fold measures correlate directly with heart disease.

BIA – Bioelectrical Impedance Analysis involves sending a very low level of electrical current through a person’s body. Lean body mass is mostly made up of water. Water is a good conductor of electricity so the rate at which an electrical current is conducted provides an indication of a person’s body composition. The leaner person is less resistant to the current. There are limitations with this method but under ideal conditions BIA can estimate body fat with an error of 3-4%.

Hydrodensitometry or underwater weighing measures a person’s weight on land and underwater.-not the most convenient thing to do! This method is primarily used in research settings. It is considered on of the most accurate methods of determining body composition. Body fat can be estimated within 2-3%.
Near Infrared Reactance is base on the priciples of light absorption and reflection. A probe is attached to the biceps. Then an infraed beam penetrates the arm and is reflected back into the probe. This method is widely used in health clubs but the accuracy is very poor and the value of any result have to be questioned.
Pod Bod is a machine the uses air displacement to measure body composition. This technology is expensive and is used primarily in research settings. The results seem to be accurate for caucasians but overestimates body fat in some other ethnic groups.

Health Risks Associated with Body Weight and Body Fat

Too little or too much body fat is associated with health risks. People who are underweight or extremely overweight have a high risk of illness and early death.

Underweight
A person with minimal nutrient and energy reserves has difficulty dealing with physical stress such as surgery or illnesses. Underweight women also tend to be infertile.

Overweight
There are multiple health risks associated with being overweight including diabetes, hypertension, cardiovascular disease, sleep apnea, gout, gallbladder disease, liver malfunction, complications after during pregnancy and after surgery.
People who are overweight place a high cost on the health care system.

Cardiovascular Disease
There is a strong association between overweight and increased risk of heart disease and high blood pressure. With weight loss these people see better control of blood lipids and decreased blood pressure.

Diabetes
Type II diabetes is much more likely to develop in an obese than non-obese person. Insulin resistance associated with central obesity. Weight loss contributes to better blood glucose control.

Cancer
There is an increased risk of cancer with increased body weight. It is believed this is because the elevated levels of hormones could influence cancer development.

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The Truth About Ankle Weights

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Ankle weights are a commonly found weight used in many activities. Further from the core, fixated above the ankle around the lower shin and Achilles tendon, due to leverage much less weight is needed to increase the forces on the body.

As they are attached to a region with a far smaller diameter than the thigh, there is not room for much weight without greatly changing the effective width of the lower leg. An advantage over thigh weights is that they are not attached to any major muscle or fat storage region, so tightness is not a factor and it can be used in almost any exercise.

Being above the ankle, movements incorporating the calf muscles such as calf raises can benefit from ankle weights.

Ankle weights are useful in adding weight to pull-ups and dips, especially when incorporating leg raises into the movements. They are also useful in slow kicking katas, and static-active stretching of the legs when balancing on one leg, or suspended in the air.

Light ankle weights have a history of use resistance for kicking in swimming, and of forward flexion in kicking, walking, jogging, and sprinting exercises. Concern has been expressed regarding this type of training. It may put too much stress on the joints, similar to the shearing forces found in leg extension and leg curl exercises.

Practicing weighted movements at high speeds also causes the nervous system to fire at larger intensities. If an individual loses the weight without being trained to adapt to the transition, he may overexert himself without checking at the end of the movement and overextend a tendon. This is more of a risk when people fully extend their limbs in such movements and do not come to a controlled stop at the end, limiting muscle flexion. Generally, the muscle being extended is more at risk, not one held statically. For example, the quadriceps muscle could overexert in a snap kick trained with ankle weights, but in a rising kick, it is the hip flexor muscle more likely to overextend. In either case, the hamstring and associated ligaments would be at risk for a tear.

One major advantage to ankle weights, unlike wrist weights, is that it adds a whole new component to exercises that wrist weights do not, since we can’t grip dumbbells with our feet like we can with our hands. It is a major advantage in training rotational hip stabilizers, to work on turnout for martial arts and dance postures. To do this, the leg is bent 90 degrees at the knee, and then rotated inwards and outwards to bring the foot upwards. This is commonly seen in footbag kicks and holds.

One major disadvantage to ankle weights is the ankle weight adds stress to ligaments in the knees and ankles. For this reason, it is advised to not run while wearing ankle weights.

Myth: Using hand, wrist or ankle weights increases exercise benefits
No. It’s not uncommon to see walkers and joggers carrying hand weights or wearing Velcro weight straps around their ankles or wrists. If it’s crossed your mind that these ‘fit bods’ are probably getting more benefit from their sessions than you are, don’t worry — they’re not!

Wrist, hand or ankle weights aren’t heavy enough to provide any strength training benefits. In fact, they decrease your activity gains by slowing you down and messing with your natural walking rhythm which raises your risk of injuries. So it’s probably best to give them a miss.

Don’t Wear or Carry Weights When You Exercise

Wearing ankle weights will not help you to run faster or longer, or jump higher. Training is specific. To run faster in competition, you have to run fast in practice. Ankle weights slow you down because they interfere with your coordination and make you work much harder to raise your knees. To train your muscles so you will be able to run longer, you have to run faster or for a longer time. The heavy weights will tire you earlier so you will not be able to run as fast or as far.

Using ankle weights won’t help you to jump higher, either. To jump higher, you have to strengthen your leg muscles in the same way that you would use them to jump. When you wear ankle weights, you strengthen your leg muscles for lifting weights off the ground with your feet. When you jump, you raise your body off the ground. To help you to jump higher, you have to raise your body up against resistance. You do this by doing leg presses or squats with heavy weights on your shoulders.

Ankle weights can also increase your chances of being injured. Since they force you to lift a much heavier weight when you raise your knees, they strengthen the quadriceps muscles in the front of your upper leg without strengthening the hamstrings in the back equally. This can make your quad muscle proportionately so much stronger than your hamstrings that you are prone to injury. The same principles apply to carrying weights when you walk or run, or wearing weighted belts or other devices. Strength training should be done using weights with proper form in specific exercises, and should be kept separate from your aerobic activities.

The Dangers of Exercising with Ankle Weights

The additional effort that goes into exercising with ankle weights can actually make you weaker and more prone to injury. Ankle weights cause added stress to joints, especially the knees. Torn ligaments and pulled muscles in the calves, thighs, and ankles can also be caused by exercising with ankle weights. According to the Mayo Clinic, walking with ankle weights changes how a person normally walks. This destabilizes balance and increases the risk of tripping and falling. People with preexisting orthopedic problems should definitely avoid using ankle weights.

An easy rule of thumb to follow is that ankle weights and aerobic exercises do not mix. Although ankle weights seem perfect for running and walking exercises, many health experts agree that walking with ankle weights is a risky activity.

The Benefits of Exercising with Ankle Weights

Many trainers and health experts will agree that while ankle weights can seriously damage your knees while running, they are great for resistance training exercises. Ankle weights are a valuable piece of resistance training equipment that work particularly well with leg lifts. These exercises benefit from the extra work needed to lift the weights without applying unnatural stress to the joints. Aside from leg lifts, ankle weights can improve the effectiveness of pull-ups and bicycle crunches. Proper usage of ankle weights will strengthen muscles and help burn more calories without causing too much stress on the joints.

A safe choice for using ankle weights is to combine them with exercises done under water like water aerobics. Water ankle weights will continue to force the body to work harder; however, there is far less risk of harsh stress on the joints.

Caution with Exercise Routines

The best advice when it comes to using ankle weights and all exercises in general is to err on the side of caution. If the ankle weights cause any aches and pains, it is a sure sign that it is time to rethink their use. To be safest, consult a doctor about using ankle weights before employing them in a workout routine.

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