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Lewes, Delaware
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February 24, 2006     Cape Gazette
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February 24, 2006

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110 - CAPE GAZETTE, Friday, Feb. 24 - Monday, Feb. 27, 2006 What is the most accurate way to test00 body fat? Chris: I am determined to get back into shape. I have recently started a new program and have promised myself that I will stick with it. In the past, the only way to keep my- self motivated was to record my progress. If I can see the results, I will stay consistent. I recently bought an electronic scale that not only gives body weight but is supposed to measure my body fat. However, a friend showed me an article that said that these types of scales do not accu- rately test for body fat. Have you ever heard of a scale that mea- sures body fat? If so how accurate do you think it is? What are the best ways to test for body fat? - Frank J. Chris Antonio Frank: The three most common ways to calculate body fat are hydrosta- tic weighing, skin-fold calipers and home body-weight scales equipped with bioelectrical im- pedance. Let's start with most ac- curate and work our way down to the least accurate. The best way to determine body fat is hydrostatic weighing. To take this test, you're body must be lowered irito a giant tank of water. Since muscle is denser than fat, your body composition can be de- termined based on how much wa- ter you displace. People who have a low body fat will displace more water than those with a higher body fat per- centage. The problem with this test is finding a place that actually offers it to the public, I have tried but have had no luck. If you're inter- ested, you're best bet is a major university or medical facility. The second most accurate way to determine body fat is the skin- fold method. This test uses a large set of calipers to lightly pinch the skin in several key areas. The calipers allow you to measure the thickness of fat on the outer layer of skin. You then compare the measurements to a chart, and you have your body fat percentage. In my opinion, this is the most practical method because it's ac- curate, affordable and user friend- ly. With a little practice, anyone can become good at performing the skin-fold method. However, it's important to consistently use the same person to conduct the test or you're results will vary. You can purchase a pair of calipers online for prices ranging from $20 to $250. Most personal trainers cab also do the test for a small fee. The least effective way to test your body fat is bioelectrical im- pedance or electric body fat scales. Bioelectrical impedance works by sending low-level elec- trical currents through your body to determine your body fat. This method is popular because it is quick and easy. Recent advances in technology have made it possi- ble to add bioelectrical impedance to scales and sell them at reason- able prices. These scales are sup- posed to check your body weight and composition in one shot. However, there are many factors that can change your results. For example, the amount of wa- ter in your body, your skin tem- perature and recent physical activ- ity can cause the test to be very in- accurate. Since this method is not the most accurate in the first place, these factors can make it even worse. I have personally tried body-fat scales and have been dis- appointed with their inconsisten- cy. I agree. You are more likely to be consistent if you see progress. If testing your body fat motivates you, I suggest using the skin-fold method. It's accurate, affordable and fairly easy to do. Body mea- surements are also a great way to determine results. Combine them with before and after pictures, and ASK THE TRAINER "you will have all the proof you need. Chris Antonio is a Personal trainer at Gold's Gym in Re- hoboth Beach. lie is also a former world-class weightlifter, tie has been lifting for more than 20years and has trained a wide variety of clients ranging from All-American athletes to the average person try- ing to get into shape. Email de- to ask a question. People Continued from page 108 woman once told me that she would rather be dead than be fat. "How about Bells Palsy?" I asked her. "What's that," she asked. "It's where one side of you face becomes frozen for a couple of months and when you recover you will be slightly asymmetrical, but only people who gaze into your eyes will notice. Would you rather be dead or could you hang in there? Because Fll tell you, perfection is not sustainable." She no longer talks to me be- cause she knows I know she is de- viating from her ideal of herself. Better to just roll with it baby. CRAWL A CROOKED MILE - There is no doubt that the best cross training, low impact exer- cise is lap swimming. And even a nonaccomplished swimmer like me can work up to the point of covering great distances without going to the doggie paddle or ele- mentary backstroke to rest. Where am I going with this? I'd love to see a pool at the high school with open hours for recre- ation swimming for land mana- tees like me. I was once passing an aquasize class of ladies in the pool at the Lewes Yacht Club and the instructor shouted, "Nice hiney!" I thought it was inappro- priate but nevertheless said, "Thank you." "What are you talking about?" she asked. I said, "Nice high knee." "I wasn't even talking to you. What did you think I said?" SNIPPETS - This paper hits the street on Friday morning and maybe on Thursday night the school board selects a football coach for Cape. So as a journalist I get scooped which is doubly weird because I was on the inter- view committee. I am not above rumoring a likely selection in this column, however, because I'm a forgotten part in a lengthy process and the classy thing for me to do is remain mute. However, I am will- ing to give clues using sign lan- guage and water displacement. Cape Re!gion Athletes Of The Week TRAVIS DORMAN Travis went into last week- end's Henlopen Conference Wrestling Tournament seed- ed second in the 140-pound weight class. Ryan Agan of Smyrna reached the final opposite Dorman with an upset pin over an undefeat- ed Lake Forest opponent in the semifinals. Dorman is focused, experienced and talented. He made no mis- takes in his championship bout defeating Agan 6-1 to join his first cousin Brian Riggin as a Henlopen Con- ference wrestling champion. BRIAN RIGGIN The ever-changing look of athlete Brian Riggin, from a rounded, wooly caterpillar 10-year-old to a strapping 215-pound Henlopen Confer- ence wrestling champion, has been impres- sive. Riggin used his strength and technical ex- pertise last weekend to get through the 215-pound bracket, beating a strong and solid Luke Pierson of Milford in the final 4-3. Rig- gin will be on another jour- ney this weekend in pursuit of a state championship. BRYCEN DAVIS Not only is this junior easi- ly one of the nicest people around, but he's also one of the fastest guys to tear up Cape's track in quite some time. A quiet person and dedicated athlete, Davis led his track team to a 10th place finish last week at the Delaware Indoor State Championships at Universi- ty of Delaware. The stand- out captured a second in the 200 meters in 23.22, just be- hind Dover's Gary Sumpter. ERIKA LAWSON Erika is currently a ninth- grader at Cedar Crest High in Lebanon Pa. Last winter and summer she swam for the Sussex Family YMCA and was a junior lifeguard for the Delaware State Parks Beach Patrol captained by Steve Spence. Last summer she placed first in team com- petitions in the Dave Reynolds Biathlon and Re- hoboth Main Street and Overfalls aquathons. Brennan headed to Milford High Cape s former football coach Sean Brennan will move to Mil- ford next fall and become offen- sive coordinator for head coach Mike Tkach. Brennan also will coach the quarterbacks and defen-" sive backs "I will continue to live in the Cape district because my daugh- ters have thier friends here, they love the beach and they love Re- hoboth Elementary School," Brennan said. This spring Brennan will be the varsity assistant coach for the Mil- ford baseball team. Brennan has 10 years of coach- ing baseball in his background, which includes nine at William Penn High Schoolo and one at Salesianum. Brennan said, "Playing against Cape in baseball and football is going to be tough, but we can't move forward and accomplish positive things looking over our shoulders. "I was given a great opportunity at Cape and the good Lord has blessed me with another opportu- nity to be a part of something spe- cial again." Brennan will begin teaching at Milford the next school year. Sponsored by 645- 7700