Jump to section
Anyone training to improve their athletic performance, whether for professional sports or simply maintaining peak physical shape, needs an understanding of their unique body composition.
A DEXA/DXA scan, a dual X-Ray test that measures bone density and body composition, is more complete, accurate, and beneficial to monitoring body fat and muscle mass than any other instrument available.
BMI vs Body composition
Body composition and body mass index (BMI) are not synonymous. BMI is a weight-to-height ratio. You may measure your body mass index (BMI) with skinfold calipers from time to time. Other measurement methods include hydrostatic weighing and bioelectrical impedance analysis.
- If you have a low body fat percentage, a lot of lean muscle mass, and strong bones, your BMI (and weight) may be incorrectly labeled as overweight.
- Conversely, if you have a perfectly “healthy” BMI, you may still have a high body fat percentage and a lot of visceral fat (fat stored in the abdominal cavity).
Understanding what percentage of your weight is fat mass and what percentage is fat-free mass gives you a better picture of your health, and critical if you want to build lean muscle mass. You and/or your trainer can tailor your exercise and nutrition program to your unique body composition. As a result, understanding body composition is essential for optimal performance in your sport.
Body composition testing (also known as body fat testing or body tissue quantitation) determines the amount of body fat and fat-free mass (lean tissue) in the body, as well as muscle mass, body water, bone, and organs.
Rapid changes in body composition can also indicate a variety of health issues. This is critical for athletes at risk of injury. For example, insufficient calories, menstruation irregularity, and insufficient bone density all increase the risk of injury among female athletes.
There is no one optimal "athletic body type"
Several physiological factors contribute to your body composition. Genetics, sex, age, training history, and even your food are all factors. These factors not only influence your body type, but they can also affect your physical performance.
Genetics
Genes play a big role in body composition. BMI (body mass index) is based on a person's genetic makeup, which determines height, weight. Body type is inherited. In terms of power, heredity contributes 30%-80%, depending on the muscle and contraction. Conversely, inheritance has a 50% impact on endurance.
Sex
Gender-specific features that affect body composition include fat proportion and fat buildup. Males have 38% more muscle mass and 31% more body mass than females. Upper body inequities were 40% larger (33 percent).
Age
Several studies reveal that after 30, you lose 3-5% of your muscular mass as the metabolism slows. Muscle loss leads to fat gain. Fortunately, weight training and nutrition can help. Bone density declines with age - less testosterone contribute to bone loss. Less mineral density means less bone strength and fragility, therefore risk of injury.
Training background and body composition
Exercise, like genetics and diet, is vital to fitness and general health. Power athletes often have more muscle than endurance athletes. In sports, higher lean muscle mass means stronger contractions, but adding weight reduces VO2max and endurance. Keep this in mind if you do endurance or strength sports.
Diet and body composition
Understanding the link between individual energy needs and consumption is composition. Your sport will also help you lose or gain weight.
Food is more than just calories. In truth, eating habits trump calorie intake. Replace high-fat, high-sodium commercial foods with balanced, fresh meals. Eat lots of high-quality protein, veggies, fruits, and whole grains to maintain a healthy body composition and energy levels.
Your workout goals should not be to achieve a specific body type. Performance, not esthetics, counts.
The advantages of having the right composition for your sport
Your sport's physical demands are linked to your ideal body composition. Weightlifters, for example, have a higher fat percentage and more lean muscle mass. As athletes gain weight, they gain inertia, which can be useful in certain sports and positions (football linemen etc.).
The opposite is true for sports that rely on strength-to-mass ratio and power/speed/agility/jump performance. Martial arts, mixed martial arts, wrestling, boxing, gymnastics, cheerleading, dancing, figure skating, and gravitational sports like running, skiing, climbing, and jumping are all included.
Body composition is less important in precision sports such as darts, bowling, and pool. As a result, optimal fat, lean, and total mass levels vary by sport, position, and competitive level. While this may seem obvious, the perfect settings have yet to be defined.
Fat percentages are reduced in athletes, but top athletes have the same fat ratios regardless of speed or endurance. Lean muscular mass boosts strength in a sprinter or jumper. Increasing body fat has been linked to lower athletic performance.
You should not train for a specific body type. After all, it's work, not play. Aim for the best fat and lean muscle mass values for each sport. You gain muscle without slowing down. Every workout and diet should aim for this, hence the importance of knowing your specific body composition.
About the DEXA scan
A DEXA scan measures bone density and tissue mass using a low-dose X-ray. It produces a “fat shadow” image, showing fat distribution in the abdomen, arms, legs, and pelvis. Not only does a DEXA scan provide fast results, but it is also widely accepted as the gold standard for obtaining a comprehensive analysis of body composition.
It is the most precise, complete and consistent method (it includes regional body fat data). You, your doctor and your trainer can tailor a healthy athletic plan using dexa scan results and treatment over time.
Dual-energy X-ray absorptiometry is used in the DEXA scan (DXA). The test takes into account more than just your weight and BMI (BMI). It calculates your fat-free mass, total fat mass, and total body fat percentage.
DEXA body composition technology, most crucially, offers findings for regional body fat (trunk, arms, legs, pelvis, and android/gynoid regions).
It is used by elite sports labs and medical institutions all over the world to get an accurate readout of a variety of health parameters, such as:
• Your body-fat ratio
• Where your excess fat is located
• Your muscle gains and how they affect your general health
• Bone density and osteoporosis risk
In addition to providing a complete portrait that will help decide your weight loss goals, your DEXA scan will detect your long-term health risks for cancer, heart disease, diabetes and other common health problems that occur as a result of dietary and lifestyle choices.
DEXA sets the baseline for any athletic activity
Partnering with a holistically minded longevity and wellness center such as Because Health will not only provide you with accurate body fat composition data, but you can both translate the figures into practical next steps. There is no -one-size-fits-all solution how to improve body composition, as every individual is completely different.
“It's necessary to partner with a patient, “ says Dr. Lars Boman, CEO of Because Health, “which is different than a doctor ordering a treatment, or prescribing a medication. In the US, we spend the greatest amount of money per capita on healthcare, but we’re among the sickest in the world.” Advocating for a dialogue between patient and doctor about issues that affect longevity, Dr. Boman asks, “How much time is afforded to really understanding really the impact of your nutritional choices?”
“And now they need somebody to explain it all. Tests provide diagnostics that will really answer the question, then create a personal program for them.”
What is the best workout regimen for your body type?
Weight training and high-intensity activities are required to change body composition. Because it enhances muscle mass, resting metabolism, and lowers body fat. If you increase muscle, you will lose weight.
Endurance activities assist maintain or establish a healthy body composition by using more energy. Because low-intensity activities are easier to maintain, you can raise your heart rate for longer. Body reacts by increasing fat burning capacity. These exercises do not result in considerable gains in muscle mass.
Every sport-specific training strategy gradually adapts your body to the sport's physical demands. But, before embarking on a regimen, knowing your unique body composition will allow your body to healthily adapt, prevent injury, and achieve your performance goals.
