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-
signfit@earthlink.net 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.
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