We all want to be fit and healthy, but what’s the best way to measure our progress as we work towards our goals? Here are the pros and cons of the three most common fitness tools.
Waist Hip Ratio (WHR)
What is it? This is a relatively good tool to indicate general health, fertility and risk factors (such as cardiovascular disease) by measuring the ratio of your waist to hip.
Pros? It is easy to execute as it only requires a tape measure and is relatively foolproof to complete if you follow the instructions.
Cons? Like every test, it does have limitations. However, it pretty accurately measures abdominal fat distribution, which is a major indicator of morbidity and mortality risk.
Try this WHR Calculator.
Body Mass Index (BMI)
What is it? A widely used tool and World Health Organisation standard for measuring obesity. While it can be a good resource, it should always be used in conjunction with other tests.
Pros? Using a simple equation of dividing your body weight in kilograms by your height in metres squared (m2), it estimates your total amount of body weight.
You can measure your BMI here.
Cons? It has limited applicability to athletes who carry larger muscle mass, which isn’t necessarily an indicator of health. They will likely fall into the overweight category, but could have a low body fat percentage (ranging from 5-15%), which is great. At any rate, it’s useful to quickly and easily classify. Then sound judgment should be used as to whether this is an issue. For example, a male has a BMI of 24 (in the healthy range) but a body fat percentage of 35%, which is not good, despite the BMI being okay.
Body Mass Composition (BMC)
Body Mass Composition (BMC)
What is it? This is essentially a measure of body fat percentage, but many tools will also measure lean mass (muscle), bone mass, and sometimes visceral fat. These tests are often referred to as Body Mass Composition (BMC) assessments because they give a broader picture of what your body is made up of, rather than just body weight.
Examples of tools used to measure body composition include DEXA scan, Bod Pod, and Bioelectrical Impedance Analysis devices (often found in smart scales or gym machines). Skinfold callipers are another commonly used method.
Pros? Body fat percentage can be useful because it gives more context than weight alone. If body fat levels are too high, lowering them can be beneficial for health. It’s important to remember that some body fat is essential for normal bodily function, with women naturally carrying and needing slightly more than men.
Cons? The main drawback is that accuracy can vary depending on the method used. Some tests only measure part of the picture. For example, skinfold measurements assess fat just under the skin but do not account for visceral fat (fat around the organs).Conclusion
Conclusion
As fitness tools, they all have their strengths and drawbacks, which is the reason why any good fitness professional will conduct a range of tests to ensure they cover every angle. They can then use the results as a whole to assess someone’s fitness and general health. At 12WBT, we use a variety of tools, challenges and milestones to measure your fitness and health.
Join 12WBT for expert guidance, proven methods and workouts from true leaders in the fitness industry – all designed to keep you training safely.
