Healthy Body Fat Percentage
What is considered a ‘healthy body fat’, how do I know what mine is, and where can I get it taken? We here at Keep It Tight can
help you with that! For members of Keep it Tight, we will take your body fat percentage for you so you know where you stand and what changes, if any, you could make to improve it. Women tend to have about five percent more body fat than men do. By nature, a woman’s body is developed to protect her and a potential fetus. As a result, women have more enzymes for storing fat and fewer enzymes for burning fat. Additionally, the estrogen women have activates fat storing enzymes and causes them to multiply.
For females, the minimum percent bodyfat considered safe for an adult woman is 12%. The average adult body fat is closer to 22%-25% for women. Athletic women do, however, tend to be at low end of this scale due to the increase in muscle mass. Women athletes who lose too much fat risk injury, decreased performance and health issues.
Just as too little body fat can cause physiological complications, too much body fat is also harmful. For women over 32% fat, there is a dramatic correlation with illness and disease. Staying in your healthy fat percentage range has never been more important! The chart below is a good indication of your health related to your body fat percentage. If you would like to have yours taken today, make an appointment with Melissa or Johnnie!
Body Type |
Female |
|---|---|
Athlete |
<17% |
Lean |
17-22% |
Normal |
22-25% |
Above Average |
25-29% |
Overfat |
29-35% |
Obese |
35+% |
Source: www.womensfitness.net
How often should I exercise?
How often should I exercise? Many of us struggle with this question; am I doing enough, do I workout too little, maybe I’m over training? While there is conflicting information floating around out there, we were able to find some standard recommendations. Something to take into account, however, is the type of exercise one is referring to when questioning the frequency of exercising, as someone who walks 3-4 times a week can probably do that more often than a long distance runner (on a weekly basis).
According to the ACSM (American College of Sports Medicine), a minimum amount of 2.5 hours per week of physical activity at a moderate intensity can have “significant health benefits.” (Overweight and obese people should gradually work their way up to this level) In the same article, the ACSM believes that there “may be advantages to progressively increasing exercise to 200–300 min (3.3–5 h) of exercise per week.” Some general guidelines for cardio work are as follows:
- To maintain current fitness level: 2-4 days a week (at least 20 minutes)
- To lose weight: 4 or more days a week (at least 30 minutes)
- To train for a triathlon: A whole lot.
Experts also recommend strength training 2-3 times per week, as this is the most effective way to turn your body into a fat burning machine. Some benefits to strength training are increased metabolism, increased muscle tone, reduced stress levels, and an increase in strength and flexibility.
To avoid over training (yes ladies, it is possible), beginners should take a rest day at least every other day, while those who are more active should consider taking a rest day after a very vigorous workout or alternate exercise programs so that you’re working different muscle groups. Your body needs time to rest and recover from the stresses placed on it from exercising. Some signs of too much exercise may include:
• chronic fatigue
• decrease in performance
• increase in recovery requirements
• altered resting heart rate
• muscle soreness and damage
(Source: ACSM)
Not everyone will have these symptoms. Listen to your body. If you’re not feeling well, consult a doctor and mention the intensity and frequency of your workouts. Also, if you have noticed that your menstrual cycle has stopped (and you know you’re not pregnant), this could be another indication that you are over training. Again, it’s good to visit your doctor to have this looked into further.
Source: www.fitwatch.com; www.ASCM.com
Stress!
What is stress?
Stress is any change in your normal routine or health. Stress occurs when bad things happen, as well happy things. Getting a raise or promotion is stress, just as getting fired from your job is stress.
Speculative changes cause just as much stress as veritable changes. Pensiveness or anguish about whether you will get that new job is stress the same as being offered a new position is stress.
In today’s society, there is a lot of pressure on women to be good mothers, have successful careers outside of the home, be perfect wives and take care of household chores. According to the Cleveland Clinic, 70 percent of married women with children work outside of the home. With the decline in the economy, it’s even more critical that many families have two sources of income to survive. Overwhelming stress can cause serious, long term health problems.
Did you know…
• 43% of all adults suffer adverse health effects from stress
• 75-90% of all doctor’s office visits are for stress-related ailments and complaints
• Stress costs American industry more than $300 billion annually
A few of the side effects of stress:
1. Mood swings
2. Intensified PMS symptoms
3. Chronic head aches
4. Decreased sex drive
5. Sleeplessness
6. Irritable Bowel Syndrome (IBS)
7. Weight gain
8. Memory disturbances
9. High blood pressure
10. Depression
11. Difficulty getting pregnant
How can you relieve stress?
1. Exercise!
Exercise is an effective way to reduce stress. Due to the positive effect exercise has on endorphin production, getting enough makes you happier and therefore relieves stress.
2. Yoga
Yoga teaches relaxation techniques and proper breathing while strengthening your body and mind. It will teach you how to eliminate stress from your life quickly and easily.
3. Stretching
Stretching may seem like a dull and ineffective way to exercise but it has many stress relieving benefits. Stretching requires slow movements that lengthen and strengthen your body. They give you time to relax and allow the breath to flow through your entire body giving a stress relief.
4. Meditation
Meditation affects the body in exactly the opposite ways that stress does, restoring the body to a calm state, helping the body to repair itself, and preventing new damage due to the physical effects of stress.
5. Journaling
Journaling allows people to clarify their thoughts and feelings, thereby gaining valuable self-knowledge. It’s also a good problem-solving tool; oftentimes, one can hash out a problem and come up with solutions more easily on paper.
6. Laughter
Laughter reduces the level of stress hormones like cortisol, epinephrine (adrenaline), dopamine and growth hormone. It also increases the level of health-enhancing hormones like endorphins, and neurotransmitters. Laughter increases the number of antibody-producing cells and enhances the effectiveness of T cells. All this means a stronger immune system, as well as fewer physical effects of stress.
7. Sex
A study looked at women’s heart rate and cortisol levels as a measure of stress response, and found that women exhibited less of a stress response after ‘positive physical contact’ with a partner. Emotional support alone didn’t have the same effect.
8. Take a nap
Research shows that you can make yourself more alert reduce stress and improve cognitive functioning with a nap. Mid-day sleep, or a ‘power nap’, means more patience, less stress, better reaction time, increased learning, more efficiency and better health.
9. Draw
Just the act of having a hobby can make you feel more balanced in your lifestyle. Sometimes with all of life’s responsibilities, we forget that we need and deserve ‘down time’ and self care. Taking even a few minutes on a regular basis to devote to a hobby can give you more of what you need in this area. And, with drawing, you have the additional benefit of being left with something beautiful (or at least interesting) to show for it!
10. Get a dog (or cat)
Research shows that, unless you’re someone who really dislikes animals or is absolutely too busy to care for one properly, pets can provide excellent social support, stress relief and other health benefits—perhaps more than people! For those who love animals, it’s virtually impossible to stay in a bad mood when a pair of loving puppy eyes meets yours, or when a super-soft cat rubs up against your hand.
Q102 Promo: If I Felt Skinny…
Win a 12-week workout program with Q102’s Jenn from Keep It Tight Fitness!
What would you do if you felt skinny?
That’s the question Q102’s Jenn is asking her listeners. Would you wear those skinny jeans that have been hanging in the back of your closet collecting dust? Would you start dating again? Would you go skydiving? Would you strut around in your bikini?
E-mail Jenn your answer at jenn@wkrq.com starting Monday, August 16, through Friday, August 27, to tell her, “If I felt skinny, I would…” and fill in the blanks.
Jenn will select five people to join her to work out at Keep It Tight Fitness, where each participant will receive free workouts with Jenn. Workouts start the day after after labor day on Tuesday, September 7, and continue for 12 weeks… At the end of the 12-week program, Jenn will help fulfill each participant’s goal!
8 Reasons Why You’re Not Losing Weight
1. You are not doing a real exercise program.
Doing a couple of exercises without a plan or schedule won’t produce good results. For the best results, you should design a detailed workout plan. Join KITF for workouts that will challenge you.
2. You are on a diet without exercising.
You must combine a good diet with exercise. A diet alone may help you lose weight, but eventually you will gain it back. Exercise helps tone your muscles and raises your metabolism rate. By raising your metabolism, you can increase your weight loss. Exercising along with a diet plan is the best way to achieve and maintain a healthy body.
3. You are exercising without a balanced diet.
You must eat a balanced diet to achieve and maintain the results you desire. Working out without dieting properly will only lead to frustration, mainly because of lack of results. Dieting combined with exercise is a must for the full body transformation process.
4. You are not eating enough calories.
Under-eating is one of the obstacles in the fight to lose weight. Many believe if you decrease your calories you will lose weight. Your body requires a minimum amount of calories to function properly. If you don’t provide your body with that amount you will not see results. Even the smallest person should consume at least 1,200-calories a day. Your calorie intake is determined based upon your weight and activity level. To lose weight you have to eat balanced meals with enough calories.
5. You never change your routine.
You must change your routine often to help you improve. For example: If you are exercising on the elliptical machine everyday at the same speed, eventually you will reach a peak and stop progressing. You must perform a variety of cardiovascular and weightlifting exercises. When the results slow down or stop, switch your routine to give your body another challenge. If your body is not stimulated by change, it will stay the same.
6. You are a complainer.
Most people suffer from some form of pain and discomfort at times. Try not to use excuses simply to avoid using a machine or doing an exercise. If you minimize the whining, you will see better results.
7. You are arrogant.
Some individuals are too arrogant to improve. If you desire excellent results, you must be able to take constructive criticism and move forward. Everyone has something that can be improved about their body. Remember, you are only hurting yourself if you don’t diet and exercise, not the professional trying to assist you. IT’S YOUR BODY!!
8. Making excuses about time and money.
The top two excuses for slacking on health and fitness are “not enough time” and “not enough money.” And they are exactly that: Excuses. Women spend crazy amounts of money on hair, make-up, nails and clothes, none of which will produce a lifelong change or improvement in your health. It’s time to toss the excuses, ladies. We can always find the time and the money for the things that we really want. If you arrange your schedule correctly you can find one hour to workout. It is easier to make an excuse than it is to just go to the gym and workout.
If you are serious about improving you body, analyze this list and make attitude adjustments if needed. Losing weight and toning muscles it’s not easy, but the results could change your life. You must use effort to get results.
Source: Fitness.com
MEET THE OWNER
Melissa Matson, Creator/Owner, of Keep It Tight Fitness, located in Cincinnati, OH, instills passion into every aspect of her life. Melissa has built a strong foundation in the principles of both fitness and nutrition.
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