How to Measure the Circumference of Muscles?

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How to Measure the Circumference of Muscles?

The circumference of our muscles provides us with a number of useful information to make our fitness or bodybuilding program efficient.

Having information about the circumferences of our body muscles is quite important for us to see our progress, to follow up which muscle groups respond to our exercise program, and which ones fall behind in development. As those who are interested in fitness or bodybuilding know, each muscle group develops at different pace; therefore, each muscle should be treated differently. However, diet and rest are also significant for a healthy and correct muscle development.

You can measure your muscle circumference simply by using a measuring tape around your limbs. It would also be useful to wrap a string around your limbs and then measure the string you marked.

When measuring your muscle circumference, keep in mind that the main goal is to provide data for continuity.

The tape measure or string you wrap around your muscle should form a flat surface when viewed from above. Over stretching the tape measure or the string or leaving it too loose causes you to take the wrong measure. Be sure to apply the tool to your body with the same tension and intensity as of the previous application. Note that this manual method will not give the most accurate result. As we mentioned above, focus on continuity.

The following muscle groups can be measured using this method from top to bottom: neck, shoulder circumference, chest, biceps, waist circumference, buttocks circumference, hips, and inner head.

Neck: While standing upright, take the measure by wrapping the tape measure or string just above your Adam’s apple.

Shoulder circumference: Again, while standing upright, take the measure by wrapping the tape measure or string around the most perpendicular protrusions of your shoulders.

Chest: After you exhale while standing upright, take the measure by wrapping the tape measure or string around your body just over the nipples.

Biceps When standing upright, bend your arms, contract your arm muscles, and take measure by wrapping the tape measure or string around the arm. 

Waist circumference: While standing upright, strain your waist muscles and take measure by wrapping the tape measure or string around sharp protrusions of your pelvis.

Buttocks circumference: While standing upright, strain the muscles at the back and take measure by wrapping the tape measure or string around the far ends.

Hips: Take measure by wrapping the tape measure around the whole leg from the end of the muscles at the back.

Inner Head: While standing upright, strain your inner head muscles and take measure by wrapping the tape measure or string around the thickest part.

All these values will give you information about your progress in the fitness or bodybuilding process. Keep in mind that this method gives you only the circumference measures of the muscle groups. It does not say how much of it consists of muscle and how much of it consists of fat. But instead of wasting time with these troublesome methods that do not provide definite results, you can have a precisely accurate three-dimensional map of your body by a three-dimensional body scanning system such as Digime3D. This map will provide you with your muscle measurement and distribution, your body fat balance, and all the other valuable information that will determine the future of your fitness program with a precise accuracy.

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How Can You Determine the Ideal Fat Ratio for Your Body?

How Can You Determine the Ideal Fat Ratio for Your Body?

blog-body.jpgAlthough the formulas for determining your ideal fat ratio are still controversial in the medical and fitness world, we share the two most commonly used measurement parameters below to get an average figure:
The table below is the most commonly used formula to determine the ideal body fat ratio in the world. When determining this ratio, remember that every body is different from each other and their needs should be determined accordingly. Factors such as hormonal factors, the geography you live in and gender can be determinants of your body fat ratio. For example, women need more fat cells than men to produce eggs.

Fat rate men Women
Max Rate 2-5% 10-13%
Athletic 6-13% 14-20%
Fit 14-17% 21-24%
Average 18-24% 25-31%
Obese 25%+ 32%+

 

The parameter specified as “Maximum Ratio” indicates the minimum amount of fat required for physical and mental health. This issue is still controversial among physiologists. Regardless, keep in mind that your body needs a certain amount of fat to maintain a healthy existence. Having a fat body causes all kinds of aesthetic and physical problems, and a zero fat body means an unhealthy body.

A good diet alone or regular exercise alone is not the way to be healthy. Remember that the important thing is to know your body very well and maintain a balanced lifestyle according to its needs.

For example, your age, as well as your gender, has an impact on your body's needs. While exercising, be sure to consult your doctor's recommendations and alternative methods to have information about your body.

Table 2 (Jackson & Pollock Standard):

Another very common body fat ratio table in the world is the following. Contrary to the above, this table also takes into account the age factor when determining body fat percentage.

Age men Women
20 8.5% 17.7%
25 10.5% 18.4%
30 12.7% 19.3%
35 13.7% 21.5%
40 15.3% 22.2%
45 16.4% 22.9%
50 18.9% 25.2%
55 20.9% 26.3%

 

As we get older, we need more body fat as our body and skin strength will decrease. Moreover, with age, the body's tendency to get fat also increases for this reason.

Another important point about body fats is whether they are evenly distributed in our body. Skin lubrication and organ lubrication are different from each other, and their dangers vary in line with this difference.

Body fat measurement methods such as Digime3D are the devices you should choose as they show you the other needs of your body and reveal your body fat distribution much more precisely and precisely than other methods.

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How to get your gym ready for 2018

How to get your gym ready for 2018

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It’s no secret that January is the peak time for new gym memberships, so it’s time to act if you want your gym to be ready. The top 2 New Year’s resolutions are exercising more and losing weight, and despite the economy stalling in some areas, the fitness market is booming (we’re talking a 44% year-on-year increase in gym membership spending).

But there is plenty of competition for that spending, so how can you put yourself in the best position to capitalise on the surge of January interest? I think there are 2 questions you need to ask yourself in the run-up to the most important time of year for gym owners and managers. Here they are:

1. Why do people choose you over your competitors?

This is about what makes you stand out from the gym down the road, and it isn’t all about price – it’s about what you offer in terms of the latest fitness trends and expected standard equipment, and what support you offer members to achieve their goals.

It’s also important to get up to speed on technology. For example, people now use a range of wearables to monitor their workouts. It’s a crucial part of today’s gym culture, and if your machines integrate with their tech, you’re on to a winner.

lso new 3D body scanning technology can become another weapon in the gym manager’s arsenal. How? By revolutionizing the initial consultation and sign up phase for new members. Offering a free consultation, gyms now have the ability to do one of two things once a potential new member walks through their doors:

  • Immediately build a report with them
  • Establish a standard for benchmarking and results that speaks to the training staff’s ability to work with clients to deliver custom tailored workout routines that keep members coming back.

2. How will you retain existing members (as well as attract new ones)?

Variety is crucial to helping long-term gym members stay motivated, and new gym equipment helps create a buzz around the place while also impressing new visitors.

However, your new equipment has to fit with how they want to work out – so why not do a quick survey to see what would most interest them? You also need to consider available space and how your new purchases will fit with existing kit.

You need to place an order for gym equipment soon if you want it operational by January. After all, standard delivery times are 6 to 8 weeks.

Time is short, though. Please don’t wait until the Christmas party season is in full swing and you’ve got a quiet few minutes while everyone else is out enjoying themselves. Make time in the next week or 2 to plan, research and work out how to finance the equipment you need. Then you’ll start January 2018 up to date, competitive and well-organised so that you can keep your current members engaged and attract plenty of new ones.

Key takeaways

  • Prepare for January now – given equipment delivery timescales, you need to get started to be ready for the New Year’s crowd
  • Research which gym equipment would best suit your current and prospective members (why not survey your regulars?)
  • Search for new technologies like wearables and 3D body scanning technology .
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What is the difference between your weight on the scale and your fat percentage?

What is the difference between your weight on the scale and your fat percentage?

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What is the difference between your weight on the scale and your fat percentage?

The weight figure appearing on the scale does not help us to reach any information about our fat percentage. A person who seems too thin may actually have a high body fat percentage. Although there are a wide variety of body fat percentage measurement techniques, we can take a look at the methods that should be followed in order to reach the final result.

1- How is the Body Mass Index Calculated?

The body mass index gives us information about the harmony between our height and weight. The most commonly used and known by almost everyone, BMI can be shown as one of the body fat percentage measurement techniques that we can trust the most. The body mass index is obtained by dividing the body weight by the square of the height. The following classification is used: The resulting value is considered different for women and men.

  • Values below 18, underweight,
  • Values below 25, normal weight,
  • Values between 25-30, overweight,
  • Values between 30-35, class I obesity,
  • Values between 35-45, class II obesity,
  • Values above 45, extreme obesity.

2- Waist Measurement

For a healthy future, the ideal waist measurement is 82 cm for women and 88.5 cm for men. While many health institutions worldwide take these values as the basis, it can be also said that the fat accumulation in the abdominal region triggers heart disease. Among the body fat percentage measurement techniques, the waist circumference measurement, which can be simply performed also at home, should be repeated regularly.

3- Thigh Gap

This measure, which is especially used among young girls, is valid when there is a gap between the two legs while standing. This gap also proves that the person is thin enough.

4- Abdominal Muscles

It can be said that a person with apparent abdominal muscles is sufficiently fit. Those who want to have tight abdominal muscles have to develop a serious exercise program, diet, and low-fat eating habits.

5- Waist-Hip Measurement

Body fat measurement techniques can be evaluated effectively by adding the hip measurement to the waist measurement. Women whose waist-to-hip ratio (WHR) is 0.8 and above are at a higher risk of developing certain heart diseases and diabetes in older age compared to others. Cholesterol and triglyceride ratios in the blood can also be shown as the two extremely significant values for a healthy body.

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What are Body Measurement Techniques?

What are Body Measurement Techniques?

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It is necessary to perform height and weight analysis and obtain the ideal weight according to these results to consider the body healthy. Today, body measurement techniques used to obtain this data involves various methods. These techniques measure the body fat, muscle, and water percentages in in detail.

Underwater Weighing Technique

Underwater weighing, which is one of the oldest body measurement techniques, is used to calculate the body fat percentage. In this technique determined based on the Archimedes’ laws, the person to be measured is weighed in a water tank, on a swing-like chair. In the meantime, the person is asked to exhale and discharge the air in his/her lungs. Thus, a much more accurate measurement will be ensured. The logic of this technique is that the body fats are heavier than water. In an underwater measurement, the person weighs less than he/she weighs outside. These values are compared with the weight measurements performed outside, and the fat percentage is determined by subtracting the first value from the latter. Underwater weighing is carried out only in large laboratories, by professional people, as it requires special devices.

Dexa Technique

Dexa technique is also among the body measurement techniques applied today. Besides calculating the body fats, this method also determines which parts of the body these fats are collected the most. An x-ray device is used for Dexa measurement. This device turns around the body, and it measures the amount of fat, muscle, and bone in the body. This process, which is completed in approximately 15-20 minutes, is quite widely used today. Dexa measurement devices are available in full-fledged hospitals.

Skinfold Calipers and Bioelectrical Measurement Techniques

As one of the body measurement techniques, the Skinfold Calipers method is usually known for its application to athletes. Accordingly, the amount of fat in different parts of the body is calculated in millimeters. These measurements are taken from at least three parts of the body.

The method called as Bioelectrical Analysis is one of the most effective body measurement techniques. In this method, while the electrical conductivity of the lean tissues are higher, adipose tissues do not have this conductivity. The electrodes connected to the person can make this measurement.

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