How much does body fat rate affect athletic performance?

What is body fat percentage? As the name suggests, body fat percentage is the ratio of body fat to body weight. When we are talking about body, are we talking about this?

A lower body fat rate is closely related to a good figure, but is the lower body fat rate better? First of all, we have to understand the role of fat. In short, fat has the function of providing calories, maintaining body temperature and protecting internal organs. Fat is an important functional substance in the body, and the amount of calories it generates greatly exceeds other nutrients in the same amount. At the same time, fat can also play a role in cushioning and protecting organs.

So for athletes who want to improve their athletic performance, or for ordinary riders like us, what does body fat percentage mean?

The formula for calculating body fat percentage of adult women:

Parameter a=waist circumference (cm)×0.74

Parameter b=weight (kg)×0.082+34.89

Body fat weight (kg)=a-b

Body fat percentage = (total weight of body fat ÷ weight) × 100%

The formula for calculating body fat percentage of adult men:

Parameter a=waist circumference (cm)×0.74

Parameter b=weight (kg)×0.082+44.74

Body fat weight (kg)=a-b

Body fat percentage = (total weight of body fat ÷ weight) × 100%.

Body fat percentage and athletic performance

There is no doubt that the performance of sports depends largely on physical fitness. Physical fitness refers to the various functional capabilities shown by the various organ systems when the human body is engaged in physical labor or sports, mainly including speed, strength, endurance, agility and flexibility. And body fat affects physical fitness and then sports performance.

Influencing factors of body fat rate

In general, the body fat rate of men is lower than that of women. The body fat rate of male athletes is between 6%-13%, and the body fat rate of female athletes is between 14-20%. They also participated in the Olympic ice hockey games, and the body fat rate of male athletes was 13%.

Age is an important factor. During adolescence, males have a higher percentage of muscle growth compared to females. Therefore, taking swimming as an example, we can observe that the adjustment of female athletes during adolescence largely determines the direction of their future development.

Gene is also an influencing factor. We often say that some people will not get fat when they eat, and some people will get fat when they drink saliva. This is largely the reason. Of course, genes also affect the ratio of human fat to muscle, and the muscle composition of different races is also different.

The best body fat rate?

Of course, it is meaningless to emphasize a specific value, because there are always differences between individuals. However, an approximate body fat rate can provide effective guidance for making training plans.

Among the top marathon runners, the body fat percentage of male athletes is around 5%-11%, and that of female athletes is around 10%-15%. This body fat rate guarantees that it provides enough energy for the body without impairing endurance.

For ordinary people, we do not need to reach the level of elite athletes. 14%-17% of men and 21%-24% of women are in the healthy range. For mass runners, the data listed before is actually meaningful. Taking male runners as an example, a body fat percentage of 10%-15% is ideal, but this does not mean that running outside of this range is not suitable.

Of course, the purpose of exercise should be health. Therefore, people with a high body fat rate should consume more aerobic exercise to consume fat; ordinary people with a normal body fat rate can maintain a healthy body fat rate through stable training. However, while ensuring the level of exercise and health, reducing body fat rate or weight loss can help relieve the impact on joints.

Having said so much, everyone should control body fat within a healthy and reasonable range. For most people, reducing body fat is a basic need. We all know that the safest way to lose fat is scientific exercise + reasonable diet. How to effectively reduce body fat?

Diet control fat

1. Eat more protein and fiber

You must have heard before: Get rid of stubborn fat and start to build muscle, which requires protein. The body can burn protein for energy, but it prefers carbohydrates and fats; so when you mainly eat protein, the body uses stored carbohydrates and fats. This way protein is stored to repair muscles!

Fish and chicken are good sources of protein-you should stick to lean and white meats. Low-fat dairy products are also good, and beans, soybeans and eggs are also effective sources of protein. Normal people can only have 10% of their daily calories from protein, but if you want to eliminate fat, this ratio must be raised to 25-30%.

Don't forget the fiber! Fiber digests slowly, helping you to feel fuller, and it can also absorb water and fat, thereby helping you lose weight. So add beans, whole grains, brown rice, nuts, and berries to your recipe.