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ACCURATE FAT PERCENTAGE
What are the most accurate methods for measuring the percentage of fat, whether electronic scales accurate and reliable, we’ll learn through forth the following text.
Electronic scales for measurement are available in countless models. They use a technology called bioelectrical impedance, and assesses how much body fat you have, the percentage of muscle mass, water content, etc … When you step on the scale, the sensor plays an imperceptible electrical current flow through the whole body and back up again. Because it contains much more water, muscles conduct electricity better than fat, so if is greater resistance more fat you have. Scales used formula to calculate the percentage of body fat which include this information resistance, together with other data you have entered (height, weight, age, gender). Some scales contain and handle where the electrodes pass through the hands of such scales better assess total body fat. An increasing number of electronic scales associated with computers, or have their own display, which automatically transmitted data and printed on paper.
Are electronic scales accurate? One of the problems with scales that measure body fat is that they are often incorrect or inaccurate. Many variables affect the results, including how hydrated you are, when you last ate, even if your feet have calluses or dirty, as well as the type and quality of the product and whether it is regularly serviced. Studies have shown that the results which give electric scales are often different from the results that provide a standardized method of measuring fat. Devices that have manual electrodes tend to go a little better. In a study published in Obesity Facts In 2008. the balance to only a foot electrodes underestimate body fat in people with a lot of body fat and overestimating on a tinner people. Even manuals say that devices may be less accurate for older people, in highly trained athletes, children and persons with osteoporosis.
Are electronic scales needed? Certainly progress and checking whether we win or lose fat is definitely needed. Some researchers say that the scales for measuring body fat can be useful for tracking changes over time and can help to motivate some people to lose weight (regular scales of course also can help but do not have the insight into how fat you are and how much muscle gain or lose but only if you lose or put on pounds, which can be very confusing and daunting). However, testing your body fat is not something you need to do is constantly on a daily or weekly basis, but you need to allow a longer period and do the test again.
Other tests and measurements. One of the best ways to see if you have too much body fat is simply measuring the waist. Then index of body fat or BMI, which takes into account weight and height, is another good measure. If you want to measure your percentage of body fat, it is best to measure the professionals at the university and research center, hospital or sports medicine clinic. The methods used include hydrodensitometry (underwater weighing, it is considered the most accurate), then Bod Pod (which uses air instead of water) and DEXA scanning (type X-ray which is similar to test bone density). Body fat can be measured using the same caliper, but the accuracy of the results depends on the skill of the person doing the test.
Today in the world in medicine and fitness are more applicable 3D scanners which do a detailed analysis of the body by means of laser and camera. Fitness industry is growing so in the future almost every fitness center will have these kind of scanner. These scanners will be an integral part of every fitness center and it will be able to easily and accurately monitor the progress of clients.
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OVERTRAINING OR PROGRESS
It is a thin line between overtraining and progress in physical activity. People today know little about what the consequences of overtraining organism has, how long and how recovery should be and how to move forward and avoid overtraining. All of these things will be explained in the following text.
Overtraining is a common occurrence in both professional athletes and amateurs at that very often go too far with training in order to achieve as soon as the desired results. Athletes preparing for competition or a specific event often overloaded his body, that is. body does not have to be fast enough to recover. Athletes exercise longer and harder, but no progress. In fact, it happens a number of processes in the body that prevent further progress and can lead to performance degradation, injuries and health problems. Without sufficient time for recovery does not progress. The key to proper training lies in the balance between load and holidays. Too much stress and too little rest and resulting physical and psychological symptoms of overtraining.
Signs of overtraining:
the fall of energy
fatigue
muscle aches
joint pain
headache
insomnia
heaviness in the legs
abdominal depression
loss of appetite
Increased frequency of injuries
decreased desire for training
There are several ways of monitoring overtraining. The best way is monitoring the pulse. During the training, if the pulse suddenly leaping and you can not hold it in the desired zone means that you have a problem overtraining. Also measure the pulse every morning and before going to sleep, if you see significant discrepancies mean that you have not recovered.
If there is this phenomenon the best way to recover is the rest. It takes about a few days break, hydrate, drink plenty of fluids, eat healthy food, take minerals and vitamins. Massage is a good way for physically and mentally relax. Active relaxation is also good, easy walk and ride a bike, and of course be sure to stretch after each activity.
As far as training and time to progression, today scientists and sports officials determine that the rest and recovery is more important than training. The muscles of the whole body be well to recover between training sessions to make progress possible. For amateurs 3 sessions a week will keep your body and muscles to some level, 4 and more training will make you progress with proper nutrition and rest. Training should not last more than an hour and make sure for good warm-up and stretching after a workout.
The point is that rapid progress always carries with it consequences which can later manifest. Gradual and proper effort and work always pays off in the end. Listen to your body and the results will come for sure, but gradually with a healthier and longer-term outcome.
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BEST EXERCISES FOR ARM FLAB
Because storing fat and weak muscles in certain parts of the body, especially in places such as the thighs, stomach and upper arms (females), these parts look limp and relaxed. The muscles are atrophied and the shape looks quite unsatisfactory and ugly. In this article we will explain the easiest and fastest way of workout to solve this problem on your upper arm.
In the initial exercises using the weight of your body and then you can take props such as weights, dumbbells, kettlebell, a bottle of water or any other.
- Push-ups are performed with the tightening of the whole musculature especially stomach and legs. The lighter version is on its knees. 3 series of from 5 to 15 repetitions.
- Deeps deterioration is performed on a chair, a bed or a bench. It is important to use a triceps muscle and fix the whole body without raising and lowering the hips. 3 sets of 8 to 15 repetitions.
- Biceps curl. The exercise is best done leaning against a wall in a standing or sitting position, so the muscle biceps will be most engaging. Can be conducted alternately or simultaneously. 3 sets of 8 to 15 repetitions per min 2 kg tag.
4. Dumbbell curl overhead is performed with one hand or both. It is important that the elbow is fixed and does not move to just triceps was engaged. 3 sets each hand of 10 to 15 repetitions.
5. Triceps Kickback Exercise is performed standing at an angle forward and straight back, elbows and trunk are locked to the accent was on the triceps. 3 sets of 8 to 15 repetitions.
After the mandatory exercise stretching biceps and triceps, every site a minimum of 20 seconds hold.
Results are visible after a few weeks, the muscles going to shape and fat start to melts, so the arms are starting to get desired shape.
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