The norm of muscle mass in men. What should be human bone mass: normal percentage
Do you know your weight?
A simple question that is fraught with a lot of difficulties. Unfortunately, only the weight in kilograms does not reflect the real state of the body and does not take into account factors such as: the degree of obesity, the constitution and characteristics of the body, age, etc.
What hides the "normal" weight?
There is no standard for normal weight “for all”, since weight is an integral concept. Therefore, it is more correct to focus on the optimal content of all components: fat, bone mass, internal organs.
Very often, having a weight within the norm of the Body Mass Index (a value that allows us to assess the degree of correspondence between a person’s mass and his height: weight (kg) / height (m²)), a person may have reduced muscle tone and excess body fat mass. Fat itself is necessary for a person to have a healthy life, but its excess leads to an increased risk of diseases such as hypertension, heart disease, diabetes mellitus, etc.
How to find out your exact weight and body composition?
Everyone can determine the weight and composition of their body, and not just on their own, but also at home. This was made possible thanks to the bioelectric analysis technology (BIA) from the Japanese company Tanita. Tanita BIA technology is recognized as the world's leading body composition analyzer. Tanita launches a wide range of scales and body composition analyzers based on this technology. Determining body composition using analyzers takes no more than 20 seconds, and the results and effectiveness of the technique are confirmed by a serious research program for more than 15 years.
Knowing your Substance Exchange and Biological Age is now easy
The analyzer will calculate your main metabolism (BMR), knowing its level, you can monitor the number of calories your body needs in accordance with your physique and lifestyle. During the "weighing" you can also find out your metabolic age. For people 12-50 years old, metabolic age is displayed with an accuracy of 1 year.
Your personal trainer - 24/7
With the help of analyzers from Tanita, you can not only find out your body composition, but also calculate your ideal body weight and track the effectiveness of physical exercises.
With the help of Tanita analyzer scales, you will learn:
- Your weight in kilograms
- Fat content, %
- Water content,%
- Your metabolic (biological) age
- Fat indicator
- Visceral (internal) fat level
- Bone mass, kg
- Recommended daily diet, kcal and other indicators.
Water in the human body
Water
The best time for measurements is at the beginning of the evening, before meals, when the water level in the body is more stable. This improves measurement accuracy. If you cannot use the Body Composition Analyzer at this time, choose a convenient time and stick to it every time you use it. Get measurement results at the same time and under the same conditions every day.
About 50-65% of the weight of a healthy person is water. In muscle tissue, the percentage of water reaches 75%. She assigned the main role in the work of all organs of the body:
- Regulates body temperature.
- It removes waste products from the body.
- Carries nutrients, oxygen, enzymes, hormones to cells.
- Removes toxins and metabolic products from cells for further "elimination".
- Shock absorbs joints and strengthens muscles.
- Provides natural moisture to the skin and other tissues.
During the day, water leaves the body through sweat, urine and respiration. The amount of water that the body loses depends on factors such as physical activity and climatic conditions. Other factors that affect the amount of water in the body include illness, medication, hormonal changes, and poor nutrition.
Thirst is not a valid indicator of dehydration. Early symptoms of dehydration include decreased vitality, fatigue, headaches, and dizziness.
You can determine the insufficient water level in the body by the following symptoms:
- Urine is dark in color, which may have a characteristic odor, and / or rare urination
- Dry lips, mouth, skin
- Nausea
- Constipation
- Fever
The right balance of water intake will allow your body to function efficiently, feel healthier, be more “alert” and reduce the risk of serious health problems. Proper hydration (intake of water) increases the overall vitality, allows you to better act in everyday affairs and have time to do more than usual.
On average, the total volume of water in the body should be in percentage ranges: Women: 45-60% Men: 50-65%. For athletes, this figure is about 5% higher than the average data, since they have large muscle mass.
To date, there are no proven standards for overweight people, although the total percentage of water in the body of these people will be below the average healthy ranges. The amount of water in the body varies depending on the degree of excess fat in the body.
How are the values \u200b\u200bof Mass of Fat in the body and Mass of Water interconnected
Since during the day the mass of water in the body changes, the determined value of fat will also be different. In the morning there will be less water in the body and it will concentrate in the abdominal region. During the day, water is distributed more evenly, and the ingestion of food and water will affect the level of fluid in the body. Thus, even if the actual body fat mass does not change during the day, the percentage of body fat will be different at different times of the day, as the amount of water changes. Per day, the percentage of fat can vary within 3-4%.
Muscles and bones in the body
Muscle
Muscles play an important role because they act as a consumer of energy (calories). More than exercise, the more muscle mass increases, respectively, the level of energy consumed or calories increases. An increase in Muscle Mass allows you to increase the level of Substance Exchange, which leads to a reduction (burning) of excess body fat and weight loss, while there is an improvement in well-being and health status. The Body Composition Analyzer will detect Muscle Mass and help you see the changes brought about by physical exercise. You can clearly see that the weight has stabilized or even increased slightly due to growth muscle mass, while reducing fatty. If there are no changes, you can think about increasing physical activity or changing the plan of exercise.
Bones
The option to determine the Mineral Mass of Water, which is found in some Tanit Body Composition Analyzers, indicates the approximate weight of the mineral bone mass of the body. This result is achieved using statistical calculations based on research results that there is a close correlation between fat free mass and bone weight (Fat Free Mass - FFM).
Why should I keep track of this?
The development of muscle mass through exercise makes the bones stronger and healthier. It is important to set a goal to strengthen and keep bones healthy through numerous physical exercises together with the inclusion of calcium-containing foods in the diet. A “healthy” range of mineral bone mass is not defined, but with the help of Innerscan Analyzers you can track its changes.
Metabolic rate and metabolic age
Metabolism Level
The speed of your metabolism is determined by many factors, such as gender, age, muscle and fat mass, level of physical activity carried out on a regular basis. In general, the metabolic rate in men is higher than in women due to the hormone testosterone and more muscle.
Substance Exchange Metabolism (BMR) is the number of calories an organism needs at rest.
The level of Substance Exchange is quite constant in men and becomes stable at the age of about 50, when the level of testosterone begins to drop slightly. The level of Metabolism in women rises during pregnancy and becomes even greater when breastfeeding, but it decreases markedly during menopause. Calories are a measure of the amount of energy entering the body through food. In order to maintain current weight, the number of calories you consume every day should be equal to the number of calories burned by your body. If you do not use all the calories you consumed over time, you will gain weight and body fat. Consuming fewer calories than your body needs leads to possible weight loss.
Muscle burns more calories than fat, even at rest. That's why men who have more muscle than women usually need more calories per day. If you approach the diet wisely, as well as regularly exercising physically, you can increase the muscle mass of your body and reduce the proportion of fat.
Physical rating. Athlete and Fitplus Functions
Physical rating
When a person increases his level of physical activity, his weight may not change, but his balance of fat and muscles can change, which also changes the general physical condition of the body.
Physical Assessment in Tanita Body Composition Analyzers gives the user the opportunity to track his condition as he adheres to his fitness training program, physical exercises.
In accordance with the level of fat and muscle mass, the analyzer will evaluate your physical condition, classifying them in the following categories:
1. Hidden completeness | Small skeleton, fullness It seems that a person has a healthy physical condition, however, in fact, there is a high fat content and low muscle mass. |
2. Full | Medium skeleton, fullness A person has a high fat content and average muscle mass. |
3. Firmly folded | Large skeleton, fullness. A person has a high fat content and large muscle mass. |
4. Inadequately trained | Small muscle mass and average% fat. A person has an average fat content and insufficient muscle mass. |
5. Standard | Average muscle mass and% fat. A person has average values \u200b\u200bof fat and muscle mass. |
6. The standard is muscular | Large muscle mass and average% fat / Athlete. A person has a high muscle mass and an average fat. |
7. Thin / thin | Small muscle mass and low% fat. A person has low levels of fat and muscle mass. |
8. Thin and muscular | Thin and muscular. A person has a low fat content, but a sufficient amount of muscle mass. |
9. Very muscular | Very Muscular / Athlete A person has a low fat content, but above average muscle mass. |
Athlete Function
Tanita analyzers do not measure fat directly. There are only two values \u200b\u200bthat are directly determined: the weight and electrical resistance (impedance) of the body. The percentage of fat is calculated using a formula based on these and other indicators, such as height, gender and body type.This formula was revised in accordance with clinical studies conducted with a representative group of people, most of whom lead an inactive or weakly active lifestyle (physical activity).
In developing their body composition formulas, Tanita researchers found that for athletes and athletes to obtain accurate results, other formulas are needed. People who have been doing intense physical training for a long time have different muscle mass and hydration patterns. The composition of muscle tissue in these people is different, also the ratio of water to muscle mass, as well as the general composition of the body will be more dense than that of an ordinary person, since muscle tissue is denser than fat. If these people use the mode for ordinary people, their performance may be too high.
Therefore, Tanita developed a special regimen “Athletic” designed for representatives of this group of people.
This mode is also applicable to people who have been actively physically active all their lives, at least 10 hours of training per week, but now the level of physical activity is lower. An important factor in the work of Tanita Fat Analyzers is that they give accurate, stable measurement results over time, which allows you to monitor your health in the long term. If your fat today is at 15%, and after a few years it will be equal to 25%, you will obviously understand that something is wrong!Athletic Mode is very suitable for people who engage in sports that require great stamina. (For professional athletes and bodybuilders, it is possible to re-evaluate their fat levels even in the "Athletic" mode).
FitPlus Function
The female body is biologically designed so that they have more fat than the male body. By nature, the female body is designed to protect her and the fetus. As a result, women have more enzymes that help maintain fat in the body, and fewer enzymes that burn fat. The hormone estrogen also activates fat-saving enzymes, contributing to their increase.
Women experience much greater differences in the amount of water in the body than men due to their menstrual cycle. This affects the results of fat measurements. The variable level of hydration (water in the body) makes your weight different every day, as well as the results of measuring body fat.
To understand your monthly change cycle, you will probably find it useful to track and record your weight and body fat level every day for a month. This information will allow you to consolidate the foundation and help understand the full range of natural fluctuations in body fat measurements. Hormonal changes during menopause can also change the amount of water in the body and the measurement results. To successfully monitor your progress, do not forget the same conditions at certain intervals, taking into account fluctuations determined by the menstrual cycle. And keep your fat level in the female - not male ranking of healthy fat!
Fat
Fat content is the percentage of adipose tissue in the human body. Adipose tissue performs certain and only its inherent functions. Everyone knows that fat is the "storeroom" of energy. However, this is not its only function. Fats are involved in other vital processes in our body. For example, fats have low thermal conductivity. Subcutaneous fat forms an insulating layer that prevents excessive heat loss and at the same time protects us from the cold. Soft and at the same time elastic fatty tissue is the ideal protection for our internal organs, as well as the fetus during pregnancy, protecting them from shock and tremors during sudden movements and strokes. Also, molecules of fats and fat-like substances are the main component of cell membranes, on the surfaces of which complex metabolic reactions constantly occur.
Experts have repeatedly conducted studies to determine the optimal level of fat. Among the many different counting methods ideal weight, the most popular method is the growth-weight indicator, body mass index. Formula: body weight in kg divided by height in meters squared. Also, the fat content in the body changes with age. The results of these studies of the body structure of men showed that a physically active man can reduce the percentage of fat in his body to 6% without losing muscle mass. A further decrease in the level leads to the fact that the body begins to use the "protein storage", that is, in the muscles. For comparison, recall that the usually recommended percentage of fat for men is 15-20%. In women, the percentage of required body fat is about 20-25%, and most of it is located in the chest and upper thighs. Additional (compared with a man) fat reserves, and this is about 80,000 Ccl, are intended to ensure the bearing of a child. A certain level of fat is also necessary for the production of estrogen, therefore, below the 14% mark, the menstrual cycle in women stops and irreversible changes can begin!
However, high fat levels can cause high blood pressure, heart attacks, diabetes, cancer, etc. Therefore, it is extremely important to monitor the correct level of fat in the body.
Visceral Fat Level
Visceral fat
Visceral fat is the fat that surrounds vital organs in the abdominal cavity. Studies have shown that even if your weight and fat content remain constant, with age, the distribution of fat in the body changes, fat tends to accumulate in the lower back, especially after menopause. This means that fat fills the space between the internal organs that are inside the abdomen. Unlike subcutaneous adipose tissue, visceral fat surrounds the internal organs - the liver, pancreas and others. It accumulates hormones produced by the body, reduces the sensitivity of tissues to insulin, and thus can cause diabetes and various health problems. Healthy visceral fat levels in your body can help you anticipate the risks of heart disease, high blood pressure, and diabetes.
TANITA analyzers provide an assessment of the level of visceral fat in the body in the range from 1 to 59.
A level of 1 to 12 indicates that you have a healthy level of visceral fat in the body. A level of 13 to 59 + indicates that you have an increased level of visceral fat in the body. It is suggested that you need to make changes to your lifestyle, for example, in diet or exercise.
PERCENT FAT CONTENT IN THE ORGANISM
The percentage of fat tissue is the percentage of fat in your body. Previously, you could be considered excessively complete only on the basis of weight measurements. However, this definition of fullness has recently been changed, and now being obese means having excess body fat. Excessive amount of adipose tissue is associated with the dangers of high blood pressure, heart disease, diabetes, cancer and other diseases.
The results of measuring the content of adipose tissue in the body depend on the amount of water in the body. They are usually maximal in the morning after waking up, as the body dehydrates during a long night's sleep. The greatest accuracy of the results is provided by taking measurements in the evening. The absolute values \u200b\u200bof measurements obtained at other times of the day may differ from the true ones. Nevertheless, if such measurements are carried out at the same time of day and under the same conditions, their results can be used for a relative assessment of changes (in percent).
In addition to this main daily cycle of fluctuations in the results of measuring the fat content in the body, there are also fluctuations associated with a change in the amount of water in the body as a result of eating and drinking, menstruation, diseases, physical exercises and water procedures. The daily cycle of the results of measuring the fat content in the body is unique to each person and depends on his habits, work and entertainment.
FAT MASS IN THE ORGANISM
The total mass of adipose tissue in the body
BODY MASS INDEX
Body mass index (BMI) is an indicator that is defined as the ratio of your body weight (kg) divided by height (m) squared. Body mass index 22 is the ideal level of relationship, taken as a standard value. Researches show. that people with BMI \u003d 22 have fewer health problems.
INTEREST CONTENT OF WATER IN THE ORGANISM
The range of healthy percentages of water in the body for an adult:
- Women: 45-60%
- Men: 50-65%
For athletic type people this indicator will be approximately 5% more, as they have more muscle mass, which in turn contains more water than adipose tissue.
BONE MASS
The basis for measuring bone mass is the determination of the mass of minerals in the body (calcium or other substances).
Why is it important to measure bone mass?
Studies have shown that the development of muscle tissue strengthens the bones of the skeleton. This fact must be considered when drawing up a diet and physical activityso that the bones remain strong and healthy. People with osteoparosis or reduced bone strength caused by age, pregnant women, etc., should especially closely monitor the state of bone mass.
MUSCLE MASS
This function allows you to determine the mass of muscle tissue in the human body. It takes into account the weight of the muscles of the musculoskeletal system, smooth muscles (heart and digestive system) and the water in these muscles.
Why is it important to measure muscle mass?
Muscles play an important role in the metabolism. Muscle development requires a significant expenditure of energy, which is released as a result of the breakdown (burning) of fats, so people who are trying to build muscle should monitor and optimize the number of calories consumed. In addition, measuring muscle mass gives a clearer picture of the structure of the human body and the changes that occur in it.
LEVEL OF METABOLISM (BASIC METABOLISM)
This option allows you to determine the number of calories your body needs to ensure normal functioning of the respiratory, circulatory, nervous systems, liver, kidneys and other organs at rest.
Why is it important to measure your metabolic rate?
The metabolic rate rises when activity increases. A significant part of the energy is spent in the process of muscle work, so an increase in muscle mass allows you to increase the level of basal metabolism. The higher the metabolic rate, the more calories are burned in the process of increasing muscle mass, which helps to reduce the level of fat in the body.
The lower the metabolic rate, the slower the burning of fat in the body, the higher the likelihood of obesity with all the ensuing consequences.
The level of metabolism also determines the biological age of the body.
METABOLIC (BIOLOGICAL) AGE
The metabolic rate depends on age; it reaches a maximum of 16-17 years and then gradually decreases. Biological age shows how old its metabolic rate is.
Why is it important to measure biological age?
If, as a result of measurements, the biological age is more than real, then physical activity should be increased in order to burn more calories. As a result, the metabolic age will decrease. Range of indications is from 12 to 90.
FAT OF INTERNAL BODIES
This is the fat surrounding the abdominal organs.
Why is it important to measure body fat?
A high level of this indicator indicates a high risk of developing cardiovascular disease and diabetes.
- Healthy rate: 1 to 12
- Increased Score: 13 to 59
PHYSICAL TYPE (LEVEL OF PHYSICAL STATE)
Why is it important to know the physical type?
With a change in physical activity, a person’s weight may not change, however, this changes the muscular-fat balance of the body.
This function allows you to choose a diet and exercise program for the target physical type.
Physical type
- Hidden fullness
- Full
- Heavy build
- Trained
- Normal
- Standard muscular
- Thin
- Lean and muscular
- Very muscular
ATHLETIC BODY TYPE
People of athletic (athletic) physique should use the “Athlete” function, since the muscular structure and hydration are somewhat different from people of an unsportsmanlike type. The athlete’s body is denser than that of the average person and, accordingly, the water content in the muscles is different, and muscle tissue is denser than fat.
TANITA considers a person with an athletic body type if he is engaged in intensive training for at least 10 hours a week and has a resting heart rate of no more than 60. This definition also includes “always fit” people who have been training for many years, but currently having less than 10 hours of physical activity per week.
In addition, the definition of an athletic type does not apply to beginners who have begun to engage in intensive exercises for at least 10 hours a week, but whose body, however, has not yet managed to change accordingly.
Tanita Diagnostic Fat Analyzer Wellness rating at home.
You will immediately recognize the content of fat and water in your body, as well as such important indicators of your health as:
- Body fat percentage
- The percentage of water in the body
- The percentage of internal fat
- Bone mass
- Muscle mass
- Physical Type Assessment
- Metabolic rate and your metabolic age
The latest method used in the fat mass analyzer, allows you to determine these indicators at home.
1. The percentage of body fat
The terms “obesity” and “overweight” are often perceived as synonyms, however, these are not the same thing. Weight is the total body weight, including bones, muscles, water, fat, etc. Overweight - the body weight of a particular person, exceeding that which is considered the norm for his growth. Obesity is an excess accumulation of fat in the body that poses a health hazard. Often it occurs when the intake of energy in the body with food exceeds energy costs.
Scientists have proven a direct relationship between excess body fat and the risk of developing diabetes, cardiovascular disease. Overweight is not always an indicator of obesity, as people differ from each other in body size, shape and type of addition. For example, in athletes, body weight can be dramatically increased compared to the norm for its growth (due to muscle mass), but they can not be considered obese, since the percentage of fat in their body is normal. At the same time, with normal weight, the fat content may be higher than the established standards, which is a threat to health.
Men | Women | |||||||
Age | Good | Fine | poorly | Dangerous | Good | Fine | poorly | Dangerous |
18-24 | 10,8 | 14,9 | 19,0 | 23,3 | 18,2 | 22,0 | 25,0 | 29,6 |
25-29 | 12,8 | 16,5 | 20,3 | 24,3 | 18,9 | 22,1 | 25,4 | 29,8 |
30-34 | 14,5 | 18,0 | 21,5 | 25,2 | 19,7 | 22,7 | 26,4 | 30,5 |
36-39 | 16,1 | 19,3 | 22,6 | 26,1 | 21,0 | 24,0 | 27,7 | 31,5 |
40-44 | 17,5 | 20,5 | 23,6 | 26,9 | 22,6 | 25,6 | 29,3 | 32,8 |
45-49 | 18,6 | 21,5 | 24,5 | 27,6 | 24,3 | 27,3 | 30,9 | 34,1 |
50-59 | 19,8 | 22,7 | 25,6 | 28,7 | 26,6 | 29,7 | 33,1 | 36,2 |
more than 60 | 20,2 | 23,2 | 26,2 | 29,3 | 27,4 | 30,7 | 34,0 | 37,3 |
2. The percentage of water in the body
The percentage of water in the body is the amount of fluid in the human body, as a percentage of the total weight. Water plays a key role in many processes in the body, it is found in every cell, tissue and organ. Maintaining an optimal balance of water in the body will avoid the risk of developing many diseases.
3. The percentage of internal (visceral) fat
Visceral fat is the fat located in the abdominal cavity and surrounding the vital organs of a person. Studies have shown that with age, the distribution of fat in the body changes, this is especially noticeable after the onset of menopause in women.
An increased level of visceral fat increases the risk of diseases such as hypertension, heart disease, diabetes, etc.
The Tanita Monitor measures% visceral fat in the range of 1 to 59.
Range 1-12 - Indicates that your body's visceral fat level is normal.
Range 13-59 - indicates that your body has an increased level of visceral fat. Try to change your lifestyle, perhaps with the help of the program Proper breakfast and physical activity.
4. Bone mass
The basis for measuring bone mass is the determination of the mass of minerals in the body (calcium and other substances). Studies have shown that the development of muscle tissue strengthens the bones of the skeleton. This fact must be taken into account when drawing up a diet and physical activity, so that the bones remain strong and healthy.
People suffering from osteoporosis or decreased bone strength caused by age, pregnant women, etc., should carefully monitor the condition of the bone mass.
5. Muscle mass
This function allows you to determine the mass of muscle tissue in the human body. The muscle mass index takes into account all the muscles of the musculoskeletal system, smooth muscles (heart and digestive system) and water located in these muscles. In a healthy person, the average muscle mass is 75% of the total summer mass (human weight).
Muscles play an important role in the metabolism. Muscle development requires a significant expenditure of energy, which is released as a result of the breakdown (burning) of fats.
6. Physical Type Assessment
This function takes into account the ratio of body fat to muscle mass. With an increase in physical activity, the amount of fat in the body decreases, and the physical type may change: latent fullness - 1, full - 2, dense physique - 3, trained - 4, normal - 5, standard-muscular - 6, thin - 7, thin and muscular - 8, very muscular - 9.
7. Basal metabolic rate (PBM) / metabolic age
This option allows you to determine the number of calories required for the implementation of metabolic processes in the body. This is the minimum energy level that your body needs to ensure the normal functioning of the respiratory, circulatory, nervous system, liver, kidneys and other organs at rest. Metabolism rises when you are active. This is because the musculoskeletal system (40% of the total body weight), like a motor, consumes a large amount of energy. A significant part of the energy is expended on the work of muscles, so an increase in muscle mass will allow you to increase PBM. The higher the BMP, the more calories are burned in the process of increasing muscle mass, which will reduce the level of fat in the body. The lower the level of PBM, the slower the burning of fat, the higher the likelihood of obesity with all the ensuing consequences.
The analyzer allows you to determine what age, on average, corresponds to the value of the indicator of basal metabolism obtained as a result of measurements. If your PBM age is higher than the actual age, this means that you must increase muscle mass. Thus, you improve metabolic age.
A body analyzer and consultant will help you create an individual weight loss program!
A healthy middle-weight man has about 15% of body weight per skeleton, about 45% to muscles and about 15% to fat. In a woman, the skeleton weighs about 12%, muscles - about 35% and fat - about 27% of body weight. The remaining weight of both sexes is made up of the mass of skin, connective tissue, tendons, blood plasma, organs, hair, glands, etc.
Table 1
The ratio of the mass of the skeleton, muscles, fat.
* - n.d. - there is no data
Average person approximately 70% consists of water. For example, muscles contain 70% water, 20% protein and 5% of various mineral and organic substances. Even fat and bones contain up to 50% of water.
The skeleton of an ordinary person is very light. In a woman weighing 64 kg, bones weigh about 7.75 kg, and in a man weighing 77 kg, only 11.5 kg are accounted for. So the usual excuse for being overweight with a “wide bone” is nothing more than an excuse.
What is the difference between being overweight and being overweight? How to distinguish between them?
In the body of a full person, the proportion of fat increases, while the proportions of muscles and bones change slightly. Weight gain due to bone growth is unlikely, because even a 10% increase in bone mass will lead to an increase in body weight of only 1-1.5 kg.
Muscles are heavier than fat and bones, therefore, due to the growth of muscle mass, subject to exercise and good nutrition, a sharp increase in weight can be achieved. Thus, an athlete with large muscle mass (for example, a weightlifter) will have a weight much higher than average. According to the classification based on, he will be overweight, although his fat content is not above average.
In this case, the fat content is best estimated by or measured. If the fat content is low, then you do not need to lose weight. However, it is extremely unlikely that you so inadvertently gained weight due to muscle mass. What do you see in the mirror: tight, bumpy muscles or flaccid muscles?
Sometimes weight gain is due to fluid retention in the body. In some conditions (for example, premenstrual syndrome in women) and diseases (for example, heart), more fluid remains in the body than usual. In this case, the face, stomach, ankles often swell. With these signs, be sure to consult a doctor. However, for 99% of us, excess weight means excess fat.
In addition to the relative amount of adipose tissue, an important indicator is also its distribution over various parts of the body - first of all, the ratio of waist and hips. In women, the normal ratio of waist and hips should not exceed 0.7. In men, this value should not be higher than unity. The relative volume of the waist and hips characterizes the type of human figure - “pear” (female type of distribution of adipose tissue) and “apple” (male type). In the first case, fat is concentrated mainly in the lower abdomen and on the buttocks.
In the second case, fat is concentrated in the upper half of the body - the stomach hangs over the belt.
The type of "apple" often leads to the development of complications in the form of obesity, atherosclerosis, coronary heart disease, diabetes and other diseases associated with overweight. Therefore, body weight in people with this type of figure should be at the lower limit of the norm, and in people with a pear-shaped type of figure, it can reach the upper limit.
People who are prone to obesity need to closely monitor their weight and waist and hips in order to change the calorie content of food, its volume and quality in time.
10 second test - Waist circumference
Based on materials from books: L.M. Lavut, "How to Get Perfect Weight and Keep It" and Judith Wills "The Diet Bible"
Almost all women want to change something in their figure: the weight undergoes the main adjustment, and without proper analysis of the ratio of muscle, fat and bone tissue in the body. How to transform yourself without harming your health? To understand this, you need to understand what the norms of muscle content in the female body are.
Muscle function in the body
The human body contains 640 muscles that perform a wide variety of functions. All of them can be divided into two groups:
- 1. Somatic, the so-called skeletal muscles, which form the basis of the musculoskeletal system. Their weight normally makes up about 40% of the total body weight. It is they who undergo the greatest visual changes with the regular implementation of a set of physical exercises.
- Visceral - which are part of the internal organs:
- Smooth muscle tissue. It is located in the walls of hollow internal organs, such as the intestines.
- The heart muscle, which performs the function of transporting blood throughout the body.
Muscle tissue performs the following functions:
- 1. Propulsion. Arbitrary contraction of muscle groups allows a person to perform various actions.
- 2. Protective. Musculature protects internal organs from negative external influences.
- 3. Formative. The degree of muscle development affects the figure of a person.
- 4. Energy. Through complex processes, muscle tissue converts chemical energy into thermal and mechanical.
Optimum ratio
Men and women belong to the same biological species, but, due to the fact that nature has laid down completely different life algorithms for them, their organisms have huge physiological differences.
The structural features of the female body stem from the main purpose laid down by nature - the ability to bear offspring and for childbearing. In other words, all life cycles and body structure are adapted to the process of procreation.
The peculiarity of the female body is the distribution of the main muscle mass in the lower body: legs and hips, the muscles of the upper body are underdeveloped and are difficult to train.
Bearing a child is a rather lengthy process, requiring enormous energy consumption, therefore, nature has disposed in such a way that the female body has well-developed “accumulation” functions - metabolism is slower due to the high content of progesterone, which affects intestinal motility. That is, the assimilation of food is slow, which contributes to the appearance of fat deposits with improper nutrition.
The difference between the female body and the male one is the distribution of muscle mass - the bulk of the muscles are concentrated in the lower body: legs and hips, the muscles of the upper body are underdeveloped and can be difficult to train.
There are several ways to determine their number, but the most accurate is bioimpedas analysis of body composition, based on different degrees of electrical conductivity of body tissues.
In the process of bioimpedansometry, two sensors are attached to the patient's body, which send electrical pulses, collect information and display it on the monitor screen.
What can a deficit lead to?
Undoubtedly, muscles play a crucial role in life, and a lack of mass can have a negative effect on women's health. Exhausted muscles cannot fully perform their functions., in connection with which the body's ability to thermoregulate worsens, there are violations of the musculoskeletal system, not to mention the fact that the flabby body looks unattractive.