Everything You Need to Know About the Healthy Body Fat Percentage
As a person who is struggling to ensure overall health and wellbeing, you need to have a clear understanding about the healthy body fat percentage. In fact, it is important for everyone to be aware about the body fat percentage. The fat percentage determines the total weight of fat that you have in your body. Maintaining the healthy body fat percentage can help you to experience a large number of health benefits as well.
How to calculate your healthy body fat percentage:
You will be able to determine the body fat percentage on your own. Based on that, you will be able to take appropriate steps to maintain it at a healthy level as well.
Before you calculate the body fat percentage, you should calculate your body mass index. It is easy to calculate your BMI. All you have to do is to measure your body weight in pounds and then divide it by your height in inches squared. You should then multiply the value you get by 703, which is the conversion factor.
When you have your BMI, you will be able to go ahead and calculate the body fat percentage. The formula varies based on your gender.
Here is the formula that you should follow to calculate the body fat percentage of a man.
► Body fat percentage = (1.20 x BMI) + (0.23 x Age) – 5.4
The formula to calculate the body fat percentage of a woman is as below.
► Body fat percentage = (1.20 x BMI) + (0.23 x Age) – 16.2
Understanding the healthy body fat percentage of men and woman.
If you are a man:
●Between age 20 to 40 – Healthy body fat percentage would be 8% to 19%
●Between age 41 to 60 – Healthy body fat percentage would be 11% to 22%
●Between age 61 to 80 – Healthy body fat percentage would be 24% to 36%
If you are a woman:
●Between age 20 to 40 – Healthy body fat percentage would be 9% to 19%
●Between age 41 to 60 – Healthy body fat percentage would be 11% to 22%
●Between age 61 to 80 – Healthy body fat percentage would be 13% to 25%
How to control your body fat percentage in healthy levels:
You need to make it a habit to calculate your body fat percentage on a regular basis and make sure that you maintain it at a healthy range. Then you will be provided with the opportunity to stay away from a large number of health issues that would come on your way as well.
Controlling your food is one of the most effective methods available to control the body fat percentage. Processed foods contain a high level of fat. When you consume such foods, fat will be deposited in your body. This can lead you towards increased fat percentage and you will have to experience the negative effects that come along with it. Therefore, you must make sure that you control the body fat percentage at a healthy range, at all possible times.
A large number of workouts are also available for you to manage the body fat percentage at a healthy range. Out of those methods, the fat burning exercises play an important role. Fat burning exercises have the potential to assist you in reaching your weight loss goals. This article will let you know about some of the popular fat burning exercises that you can do while enjoying the home environment.
Jumping Rope
This can be considered as one of the simplest and most effective cardio workouts that can be seen in the present world. Any person can do this fat burning exercise at home because it does not require special tools or skills. Engaging with this exercise for 15 to 20 minutes will provide a complete body workout to you.
Aerobics
Aerobics is a fat burning exercise that mainly targets your hips and legs. Women in every corner of the world prefer to engage in aerobics due to their flexibility. You can do this exercise at home without any hesitation.
Frog Jumps
Frog jumps are another easy fat burning exercise that you can follow while staying at home. In this exercise, you need to jump high as much as you can in the air and land the ground. It is a fluid movement of jumping and you will be able to do it alone at home.
Push-ups
Push-ups is a popular fat burning exercise among men. When you engage in push-ups, it is a must to use your core to gold your body in a straight line. Push-ups require a lot of strength, but they have the ability to give quick and effective results to you.
Swimming
If you have a swimming pool at home, swimming will be the perfect fat burning exercise available to you. Swimming provides exercises to all the parts of your body. It is advised to swim at least for 30 minutes a day in order to obtain measurable results within a short period of time.
Walking and jogging
People who can exercise in their backyard or walk circles around the home can get in a great fat burning workout in a very little time. You can start the things slowly and increase the time you jog as you go along with time.
Running
Running is known as the simplest and the most popular method of exercising. You can simply run around your home or on the road. Before you run, it is recommended to get yourself a pair of good running shoes because it is great for burning calories.
The effectiveness of all these fat burning exercises is proven and you can do them at your home with a hassle free mind. The time you spend on these exercises will be a great investment done towards a healthy future.