When you join a sports gym, the first thing you do at the first orientation is to measure your body with a “body composition analyzer”. A “body composition analyzer” is a device that measures the current “muscle mass” and “body fat percentage” of the body by passing a weak electric current through the electrodes of the lower legs and / or palms. In recent years, there are some that can be easily scanned even in ordinary households, but the equipment used in such sports clubs is a full-fledged one that can check even finer numerical values. I also work as a gym trainer, so I give counseling to new members at the first orientation, and at that time I use a body composition analyzer to see the inside of my body.
What I think recently is that many people have an unusually high percentage of body fat, even though they don’t look that fat. Of course, middle-aged and older people are not so surprised when considering their age, but in recent years, many people in their teens to early 20s have an unusually high body fat percentage. Some people are slender and even those who are classified as “slim” may have a high percentage of body fat. Why is this?
So this time, I think I talked about body fat.
Types of fat
When you hear body fat, you have a strong impression that it is an unnecessary obstacle to your body, but it actually has an important role for your body. It is a tank that stores energy to move the body, it also acts as a heat insulating material to prevent the body temperature from escaping, and it also has a function such as a cushioning material to protect the body from external impact. However, if you attach too much, the fat required for your body will also become an unnecessary obstacle.
And even if you say body fat in a bite, it is divided into four types. Here’s what each of these four body fats looks like. Also, what kind of adverse effect will it have on the body if it increases excessively?
Subcutaneous fat
Subcutaneous fat is probably the most familiar body fat that you can see with your eyes, such as around the abdomen and upper arms. It is this subcutaneous fat that is generally used as a measure of fatness or thinness. Subcutaneous fat is the adipose tissue that spreads under the skin, that is, under the skin. Since it can be picked with your fingers, you can easily check whether the subcutaneous fat increases or decreases, so it is relatively easy to manage yourself.
Subcutaneous fat has a role as a storage of energy and a role as a heat insulating material that does not let the body temperature escape. In addition, because it is attached around the body, it also has the role of protecting the body by cushioning the impact from the outside like a cushioning material when it falls or hits.
Visceral fat
Visceral fat is the adipose tissue that surrounds the mesentery that holds the digestive system such as the intestines inside the abdomen. Is it easy to say that the body fat that has increased too much under the skin and cannot be stored has overflowed around the internal organs? If you are thin but have a high percentage of body fat, you may have this visceral fat obesity.
This visceral fat obesity is generally called metabolic syndrome, and if the area of visceral fat exceeds 100 m2 on a CT image that can be seen by cutting the abdomen into round slices, it is judged as metabolic syndrome. In addition to CT, as a simple measurement method, if the abdominal circumference measured at the navel height exceeds 85 cm for men and 90 cm for women, it is judged to be visceral obesity.
Ectopic fat
The poorest quality of visceral fat is this ectopic fat. What is ectopic fat? Subcutaneous fat and visceral fat that cannot be stored in storage tanks such as subcutaneous and internal organs are literally accumulated in “ectopic areas” such as liver and muscle, which are not originally used as fat storage, and cause health problems. It greatly increases the risk. Increased subcutaneous and visceral fat is arguably a bad guy who threatens health, but ectopic fat is at much greater risk than them, so you should be most careful.
Brown fat cells
Even with the same fat, “brown fat cells” are in contrast to the previous three. In contrast to subcutaneous fat and visceral fat, which accumulate in the body and increase, brown fat cells break down body fat and convert it into heat. By the way, subcutaneous fat and visceral fat are classified as “white adipocytes”. Many brown fat cells are present in babies. The baby is kept at a constant temperature inside the mother’s body until she is born, but as soon as she is born, she comes into contact with the outside air.
Remove fat
I’ve talked about fat so far, but it is certain that fat is indispensable to the body as an energy storage, a heat insulating material that keeps the body temperature constant, and a shock absorber from the outside. Did you understand that if both subcutaneous fat and visceral fat increase too much, it will cause health problems. And if there is a risk of harming your health, you need to drop it at all costs. However, when it comes to removing fat, some effort is required. Actually, I think there are many people who are on a diet right now but can’t lose weight easily.
Exercise
This may be the biggest challenge. However, it has the greatest effect. You don’t have to run or go for a long time to say exercise. Just walking for 10 to 20 minutes a day is different. Let’s start from here. Once you get used to walking for 10 to 20 minutes, try walking a little faster. You don’t have to run. Rather than running, walking fast enough to breathe a little promotes fat burning and leads to an effective diet.
You need a lot of oxygen to burn fat. However, running in the dark clouds and breathing with high intensity makes it difficult to take in a lot of oxygen into the body, so it becomes difficult to burn fat. If you want to efficiently consume the fat you are currently accumulating, you will be a little excited and excited, but walk with enough strength to talk with the person next to you. In other words, walking fast is the most effective way to burn fat. Of course, running is also effective if you can talk even if you have strong cardiopulmonary function.
Keywords:
Fat Reducing Exercise
Types of Fat