Picture of a "healthy thin," lean body.
In yesterday’s morning news, on KTLA, Michaela Pereira covered the issue of seemingly healthy obese people. Yes, that is an oxymoron; thus called “seemingly healthy obese.” The category of obesity starts at 29% body fat, which is considered borderline obese. As one’s body fat content rises, so does their risk for cardiovascular disease and other obesity-related illness. Healthy body composition measures are at 24% or below for women, and 20% or below for men (which is my recommendation over the current, more relaxed 28% and 24%, respectively).
How can a person who has a 24 inch waist be at a higher risk than somebody else with a 40 inch waist for a heart condition? Simply, the person with the larger waistband will have a much healthier heart if she or he exercises regularly, while the waif person does not. Being thin does not assume healthfulness. No matter what one’s size or stature, he or she must exercise regularly and maintain a healthy, balanced diet, in order to prevent illnesses such as heart disease, diabetes, hypertension, arthritis, atherosclerosis, some forms cancers, and so much more.
“Skinny fat” does exist. I have performed skinfold caliper tests (the body fat “pinch test” is much more accurate on people, between the ages of 18-55, than you think) on hundreds of people. I am confirming that there are many people out there who fit size 2 jeans with flat stomachs who have a body composition of 28% and higher. I have also tested size 10s who are proudly below 22%. The NY Times reports that 24% of seemingly thin people are metabolically unfit. In this same article, 1/3 of overweight people are reported as metabollically fit.
What about BMI, body mass index? It’s a quotient of one’s height and weight. This number, although much better than scale weight rankings, has its flaws. It does not consider body composition. Under this scale, Jerry Rice would be considered obese. However, the BMI scale is a good indicator of health risk for the majority of the American population, considering more than 3/4 do not participate in the recommended amount of exercise, which is 30 minutes per day, five times per week.
What’s a healthy minded person to do? (Although the former body comp tests reference women, the following recommendations are for men, too.) First of all, when beginning an exercise programming, consult with a physician to see if you have any restrictions. Next, consult with a certified fitness professional to guide you through an appropriate program that is tailored to your needs and goals. Of course, regular meetings with a trainer are ideal. However, if your budget is a restriction, I recommend bimonthly or quarterly consultations with the certified fitness trainer to make sure you are staying on track and to change your routine (to prevent plateaus). Appropriate programming will include a mixture of flexibility, strength and cardiovascular exercises. Nutritional guidance is important, too. Participating in regular exercise does not give you a pass to eat whatever you want. Make sure that your meals are nutritious and in controlled portions–portion sizes will be saved for another blog post at a later date.
Tags: BMI, body composition, body fat, exercise prescription, obesity, skinny fat
