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INTRODUCTION
When embarking on a fitness journey, whether it be for weight loss or weight gain, it's essential to recognize the importance of body measurements in tracking progress. Body measurements can provide a quick and easy way to understand the body's composition, which is crucial in any fitness project. Those who have been on this journey know that weight can be an unreliable measure, fluctuating not just day to day but even hour to hour. These fluctuations on the scale can be discouraging and frustrating, making it vital to track body measurements to gain a clearer picture of progress. This article will teach you how to measure your body and what measurements to take, along with their benefits.
HOW TO TAKE BODY MEASUREMENTS
Below are some key measurements that can help you track your progress. However, there are a few things to consider before taking these measurements:
It's best to wear well-fitted clothes or minimal clothing when taking these measurements.
Take the measurements at the same time and under the same conditions each time.
For all measurements, use the measuring tape in such a way that it sits lightly on the skin surface without compressing it.
When taking body measurements, stay relaxed without tensing, flexing, or sucking in your stomach.
For accuracy, take your measurements at least twice and calculate the average of both measurements to get your final numbers.
Track your measurements every 2-4 weeks.
NECK
Start by finding the base of your neck where it meets your shoulders. Then, wrap a flexible measuring tape around your neck, making sure it sits lightly on your skin without compressing it.
CHEST
Stand up straight with your arms at your sides and take a deep breath to find the widest part of your chest. Then, wrap the measuring tape around your chest just below your armpits, making sure it sits horizontally and isn't slanted. Look at the point where the tape meets the end you started with to get your measurement.
ARM
Start by finding the midpoint of your upper arm. Use a flexible measuring tape to wrap around your upper arm at the midpoint, making sure it's snug but not too tight or too loose. Relax your arm and read the point on the tape where it meets the end that you started with to get your measurement.
WAIST
Start by locating your waistline - the area above your hip bones and below your belly button. Then wrap the inch tape around your waist. Take the measurement by exhaling and reading the point on the tape where it meets the end that you started with.
HIP
First locate the widest part of your hips, which are usually located at the top of your pelvic bone. Take the measurement by noting the point on the tape where it meets the end that you started with.
THIGH
Stand with your feet shoulder-width apart and keep your legs straight. Place the measuring tape around the widest part of your thigh: For most people, this is usually about midway between your knee and your hip. Take the measurement by noting the point on the tape where it meets the end that you started with.
CALF
To measure your calf circumference sit down and place your feet flat on the ground. Then use the tape to wrap around the widest part of your calf, which is usually the thickest part of your calf muscle. Take the measurement by noting the point on the tape where it meets the end that you started with.
OTHER MEASURES
Now that you have taken your body measurements, you can utilize formulas such as waist-to-hip ratio and body fat calculator to gain a deeper understanding of your body composition.
WAIST HIP RATIO
The waist-to-hip ratio (WHR) is a measure of body composition that compares the circumference of the waist to that of the hips. WHR is often used as an indicator of overall health and fitness, with a higher ratio indicating increased risk for certain health conditions such as cardiovascular disease and type 2 diabetes.
BODY FAT
The US Navy SEAL body fat formula is a method used to estimate a person's body fat percentage based on their height, weight, and circumference measurements of the neck, waist, and hip. The formula takes into account gender and age to provide a more accurate estimate. This formula is considered to be relatively accurate and has been validated by research studies.
BOTTOM LINE
Overall, taking body measurements is an essential aspect of maintaining good health and fitness. Measuring our weight, body measurements, and body fat percentage allows us to track our progress towards achieving our fitness goals. This, in turn, can be highly motivating and encourage us to push ourselves further. Body measurements can also help us set realistic goals that are achievable and tailored to our individual needs.
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