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Best way to check body fat?

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One of the best ways to measure the success of your fitness routine is to periodically test your body fat percentage to see if you're making progress.

In the past there were only three basic ways to accomplish this goal - bioelectrical impedance, the skin fold mediod and hydrostatic weighing - but recent technology has added a fourth and more accurate method called DEXA scanner.

On Tuesday my wife and I were invited by Dr. Pando of Delaware Arthritis to get a DEXA scan and complete body fat analysis to see how it works but before I give my review let's take a look at the other methods and their effectiveness.

Bioelectrical impedance

The least effective way to test your body fat is bioelectrical impedance. Bioelectrical impedance works by sending low level electrical currents through your body to determine your body fat usually through a scale or handheld device. This method is popular because it is quick and easy, but is it's not very accurate. In addition several factors including skin temperature, body hair and fluid retention make it even less perfect. On average the bioelectrical impedance has a margin of error of approximately 10-12 percent.

The skin fold method

A better way to determine body fat is the skinfold method. This test uses a large set of

calipers to lightly pinch the skin in several key areas. The calipers allow you to measure the thickness of fat on the outer layer of skin. You then compare the measurements to a predetermined chart or do a fancy mathematical equation and you have your body fat percentage. This is a much more accurate way to check your body fat but it doesn't test visceral body fat that lies between the organs. The average margin of error is about 3-4 percent.

Hydrostatic weighing

Until recently the best way to determine body fat was hydrostatic weighing. This test requires your body to be lowered into a giant tank of water and since muscle is denser than fat. your body composition can be determined based on how much water you displace. People that have a low body fat will displace more water than those with a higher body fat percentage but very few facilities have the equipment to give this test except possibly some hospitals or universities, making the test unrealistic for the average person to get access.

Dexa scanner

The DEXA scanner proved to be an amazing piece of machinery because of the amount of precision and detail that the test provided. To take this test you simply lay down on an open table while a computer generated arm slowly scans vertically from head to toe over your body. The entire process was stress free and only took about 10 minutes to complete.

The end result was a detailed spread sheet that gave us our overall body percentage as well as the body composition of all of our major body parts including fat mass and lean mass. It was kind of like getting a report card for our bodies.

In addition the DEXA also

scans bone density and can tell if you are at risk for osteoporosis or other bone degenerating diseases. The DEXA scanner is 98 percent accurate and is considered by many to be the gold standard in body composition testing. It was a great experience and well worth the time and effort. For more information on the DEXA scanner or to schedule appointments call Beach Body Fat Analysis at 644-2633.





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