8,153
edits
Changes
From Fellrnr.com, Running tips
m
no edit summary
{{DISPLAYTITLE: Measuring your own body fat with cheap skinfold calipers}}
[[File: AccuMeasureCalipers.jpg|right|thumb|300px|[http://go.fellrnr.com?id=35454X937677&xs=1&url=http%3A%2F%2Fwww.amazon.com%2FAccu-Measure-Fitness-3000-Personal-Tester%2Fdp%2FB000G7YW74 Accu-Measure calipers].]]It is possible to use skinfold calipers to [[Body Fat Measures|measure your own body fat]] on a regular basis, or to go to a specialist to have a periodic measurement taken. As with all techniques to measure body fat, skinfold calipers will only give an estimation of your body fat. Specialist testing can be more accurate than the self administered testing, but it more expensive and generally harder to do on a regular, frequent basis. Self administered testing is quick, cheap and can give a more direct measure of visible fat than other methods. [[Filehttp: AccuMeasureCalipers//go.fellrnr.com?id=35454X937677&xs=1&url=http%3A%2F%2Fwww.amazon.jpg|none|thumb|300px|com%2FAccu-Measure-Fitness-3000-Personal-Tester%2Fdp%2FB000G7YW74 Accu-Measure calipersat Amazon.com]].
=Self administered skinfold testing=
There are various types of calipers on the market, but most of them are designed to be used by a second person on the subject to be measured. The Accu-Measure calipers are unusual in that they are designed for self testing, with a small slider on the scale that records the reading after the calipers have been released. They are remarkably cheap at only $5 from [http://www.amazon.com/gp/product/B000G7YW74 Amazon.com]. The calipers have a 'click' that indicates when you've applied the right pressure to get a reading.
==Taking the measurement==
{| class="wikitable" |- valign="top"|[[File:AccuMeasureFig2.gif |none|thumb|500px |Start with your fingers about 2-3 inches apart. The calipers are 2.5 inches when fully open, so this is an ideal way to make sure you get the same grasp each time.]]|[[File:AccuMeasureFig3.gif |none|thumb|500px |Pinch your fingers together, pulling up on the fat against the muscle underneath. ]]|[[File:AccuMeasureFig4.gif |none|thumb|500px |Pinch the fold of skin between the calipers, with the calipers half way up the fold of skin and about a quarter of an inch from your fingers.]]|[[File:AccuMeasureFig5.gif |none|thumb|500px |Press until you just get the click. ]]|}
==Accu-Measure single skinfold measurement==
The simplest way of using calipers is to measure a particular spot on your body and monitor for changes. The Accu-Measure calipers recommend taking a single reading from the suprailliac, approximately one inch above the right hipbone, shown below.
==Fellrnr's single skinfold measurement==
I've found that the suprailliac position less sensitive to changes in body fat than my abdominal skinfold thickness, as well as being tricky to ensure the same spot is measured each time. I therefore use the calipers themselves to find a spot 2.5 inches from my navel and measure there. Here are the steps
{| class="wikitable" |- valign="top"|[[File:Skinfold-1.jpg|none|thumb|500px400px|Step 1. Use the calipers to measure from your navel to a spot 2.5 inches to the side. Mark that spot with your finger.]]|[[File:Skinfold-2.jpg|none|thumb|500px400px|Step 2. Use the calipers again to measure a 2.5 inch gap either side of the spot you measured in step 1.]]|- valign="top"|[[File:Skinfold-3.jpg|none|thumb|500px400px|Step 3. Place you fingers at the 2.5 inch gap measured in step #2.]]|[[File:Skinfold-4.jpg|none|thumb|500px400px|Step 4. Pinch the skin and fat away from the underlying muscle and measure with the calipers.]]|}
==Multiple location measurement==
Measuring multiple locations is tricky on your own body, but you can get a number of sites. A good guide to the standard locations is [[http://www.topendsports.com/testing/skinfold-sites.htm-http://www.topendsports.com/testing/skinfold-sites.htm]] and an online calculator can be found at [http://www.linear-software.com/online.html].
==Downsides to the Accu-measure Calipers ==
=References=
<references>
<ref name="AcuStudy">Validity of self-assessment techniques for estimating percent fat in men and women [http://www.extremely-fit.com/downloads/bf-study.pdf</ref-http://www.extremely-fit.com/downloads/bf-study.pdf</ref]>
</references>
