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How Much Effect Does Body Fat Athlete Performance?
I stumbled upon this excellent article by Builtlean.com.
That I would like to share with the athletic community.
After an athlete, I’m helping with a weights program that advised me to run their best 100 and 200 times at 115lbs and 120lbs.
And now they feel heavy at 125lbs. It got me thinking about how much Effect Body Fat athlete performance in Sprints?
While I will next be looking at diet programs to get him down to 118-119lbs for UAAP, which this article has not yet addressed.
And I will push through within my next write-up.
In essence, if you can drop weight and maintain muscle and strength, you will increase performance.
body fat athlete performance
How much weight do you need to add to a horse to slow it down?
Yes, a horse is a 1300lb animal, but…
- If you guessed 200lb, you would be wrong.
- If you guessed 50lb, you would be wrong again.
- What about 30lb? Nope, that’s not right either.
The answer is 2-5lb is all the extra weight needed to slow down a horse to lose a race. In fact, only 2lb extra will slow down a horse roughly 8 feet, or one horse length.
body fat athlete performance
The Analysis: Testing Body Fat Athlete & Performance With A Weighted Vest
After learning this intriguing information about racehorses, Dr. Todd reasoned even gaining a few pounds of fat for an athlete could have significant performance implications.
He decided to put his reasoning to the test by loading 170-pound athletes with 3.4 pounds (or 2% body fat) and having them complete power-related difficulties, which he published in a research paper.
Here’s a quick snapshot of the results:
For a 170 pound athlete, a fat gain of 3.4 pounds (2%) could result in a vertical jump height loss of 2 inches and a 40 yard dash time increase of 0.26 seconds. If you are not familiar with the 40-yard dash, 0.26 seconds is an eternity.
You can read the Full Article Here
body fat athlete performance
Why does higher body fat affect athletic performance?
This question was initially posed in the context of male vs. female performance in athletics.
I’m far from an expert in this interesting physiologic question but can offer one central concept.
Women have a higher normal proportion of body fat than men do, which means they have to compete while carrying around an extra 5 – 10 pounds of weight more than men. See these fat-burning supplements formulated for men that can help achieve your weight loss or training goals.
on average, women are:
- lighter (57 vs 66 kg)
- have more body fat (22-25% vs. 15-18%)
Using these average figures, an average-sized woman carries around 2.55 kg (5.6 pounds) more fat than an average man, even though she is 9 kg (19.8 pounds) lighter.
even among high-level athletes, women carry more fat:
Range of body fat athlete %:
WOMEN MEN
10-16% 6-12% canoeing
10-16% 5-13% gymnastics
10-18% 7-11% track – jumpers
10-15% 5-11% triathlon
12-18% 8-14% field hockey
12-19% 12-16% baseball
12-19% 6-14% rowing
12-19% 8-10% track– runners
14-24% 9-13% swimming
15-20% 5-14% cycling
16-24% 12-15% tennis
16-24% 11-14% volleyball
20-27% 14-20% track – throwers
20-28% 6-12% basketball
body fat athlete
matched for weight, women carry much more fat than men:
This link offers a calculator with which you can use fat-fold measurements (4 sites), age, weight, and gender to derive body fat athlete weight and fat-free body weight:
http://www.brianmac.co.uk/fatcent.htm
body fat athlete
For individuals 17-29 years old, weighing 60 kg, with a skin fold measurement of 30 mm (normal range is 20 – 100):
- women carry 11.7 kg (25.8 pounds) of body fat (19.5%)
- men carry 7.7 kg (17 pounds) of body fat (12.9%)
In other words, for the same weight and fitness, a woman carries an extra 4 kg (8.7 pounds).
matched for lean body weight, women carry much more fat than men:
Assume that the fat-free body weight is the “engine” for athletic performance, and fat is an extra passenger.
For individuals, 17-29 years old, with a fat-free weight of 55 kg, and skin fold measurement of 20 mm (normal range is 20 – 100):
- women would have to weigh 64 kg, of which 9 kg would be fat
- men would have to weigh 60 kg, of which 4.85 kg would be fat
In other words, for the same lean body weight athletic “engine,” a woman athlete would carry an extra 4.18 kg (9.2 pounds).
body fat athlete
Imagine the Olympics … finals of the men’s 100-meter sprint … except the men have to carry more than 9 pounds of non-performing weight with them …
Actually, the answer is quite simple and one of fundamental physics than anything else. When I assess an athlete, I’m looking for an optimal body fat athlete percentage as it does have a direct effect on performance (speed, power, and agility).
I explain to the athlete that if I had a fixed amount of mass and produced a certain amount of force, I can move that mass (body weight) at a specific speed.
If I decrease that mass (lower body fat athlete percentage) at the same amount of force, I can move that mass faster.
If I can increase the force produced (performance training) and decrease the mass, I can move even faster.
I tell them that if they carry around 20 pounds of extra body mass in fat, it’s non-contractile tissue and doing nothing but slowing them down. I tell them it’s like wearing a 20 lb weight vest or backpack all day, every day. It will definitely decrease performance and overall energy and recovery ability.
Why do most athletes have such a low body fat athlete percentage?
Because body fat does not produce force like muscles, it means more fat and excess baggage in the body. The lower the fat, the higher the jump, and the faster the run because the body would be lighter. But body fat is needed after 14 hours of fasting or after 1,100 kcalories of glycogen in the liver has been spent. Without fat, the body fat athlete will use muscle or will break down muscle as energy, but most sports require less than 1,000 kcal of life in participation.
Thus fat is not needed in most sports to be a breakdown as energy. But of course, a sport like shot put and sumo has athletes who have a higher fat percentage. This is because the higher fat rate does not decrease the performance. The extra fat comes with extra muscle strength for the shot putter. For the sumo wrestler, the excess fat will make the center of gravity lower and make it harder for the opponent to topple the sumo wrestler.
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Does muscle provide insulation for athletes who lack body fat athlete?
Muscle isn´t exactly insulation, but it does generate body heat as the more muscle mass you have, the higher your metabolism is. Metabolism generates heat. That is why many people with increased muscle mass levels have a higher tolerance to cold and often even feel hot.
Muscles are insulation from punches and kicks. Also, from heat, although they are not as good as fat as insulators. A 250 pounds muscular person is better in cold weather than a 150 pounds fat person. But a 150 pounds muscular person is not better than a 150 pounds fat person in the cold weather.
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Should I lose my body fat athlete before trying to build muscle?
SHOULD I BUILD MUSCLE OR LOSE WEIGHT FIRST?
Building muscle and losing weight are the two elusive goals that most fitness practitioners desire. Although good fitness habits will certainly yield benefits to your health, there’s also the aesthetic factor to be considered. Being healthy is great, but we want more than that. We want to attain a higher level of fitness. This is why both weight loss and muscle gain are vitally important.
“Bulking” And “Cutting”
You have probably heard these terms being thrown about by the people at your local gym. Bulking and cutting is an old method whose origins are unclear, but they are designed to produce good muscle size and definition in minimal time. It is a two-stage plan, though not everyone agrees on which stage should come first.
During the “bulking” phase, you will take in a lot of calories. It would help if you also were exercising during this time, focusing on weight training to convert more of those excess nutrients into muscle mass. Don’t worry about muscle definition right now, as you are primarily looking for muscle size.
During the “cutting” phase, you will concentrate on losing fat rather than building muscle. Obviously, it would help if you did not starve yourself, but try to maintain a slight caloric deficit during this phase. Your exercise at this point will focus on cardio, but you should still do some resistance training so that you don’t lose any more muscle than necessary. Resistance training has proven to be quite effective in reducing muscle loss from fasted cardio work.
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Which Should I Do First?
This is not one of those instances in which the order makes no difference. On the contrary, which phase you choose to do first is a crucial decision. As you can already tell, most people choose to bulk first, but this is not the best option for everybody.
The answer to this question will depend entirely on how fat or lean you are. If you are overweight, you should cut first. If you are skinny, you should bulk first. That is the simple answer, but there is a lot more to discuss.
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Find Your Body Fat athlete Percentage.
If you are particularly fat or skinny, your decision will be an easy one. If your body type falls somewhere in the middle, you will need to do some figuring. Let’s begin by finding your body fat athlete percentage using the standard method. Bear in mind that the numbers we obtain from this process will be estimates.
First, we will offer you a shortcut. If you don’t want to learn how to calculate this figure, you can use this online calculator to do the work for you. However, it really is better to understand the formula so that you will not be dependent on some website for this important information.
For those who actually want to learn something, here is the entire process. First, get a tape measure and measure the circumference of your neck. Please write it down, and then measure your abdomen at its widest point. If you are female, you will also need to measure your hips at their widest point. Now measure your height. You currently have all the numbers you need to figure out your body fat percentage.
You will plug the numbers into this formula:
86.010log(abdomen−neck)−70.041log(height)+36.76
If you don’t know what “log” means, don’t worry. It’s just another button on the calculator. You don’t need a detailed understanding of this part. The number that you obtain from this formula is your approximate body fat percentage. While you’re at it, you might also check your BMI and compare the two for a complete picture of your fitness level.
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Interpreting The Results
It is natural for women to have a slightly higher level of body fat when compared to men. Thus, the standards are a little bit different. For men, an optimal percentage would be 10-13%. For women, it’s more like 19-23%. This is the line by which you can judge whether you are lean or fat.
If you have too much fat, the last thing you want to do is go into a bulking phase. You will surely put on weight (that’s why they call it “bulking”). If you already have too much weight, you are just making your task more difficult. Cut yourself down to a more reasonable level before you start bulking.
Also, the body tends to lose weight more slowly when fat levels are high. The lower your body fat percentage, the faster you will continue to lose weight. Numerous studies have documented this fact, such as this one and this one.
You should bulk first if you are at, near, or below the recommended body fat percentages. Chances are, you don’t have a serious problem with body fat, and you are ready to build up your muscles.
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The Importance Of Diet
First of all, diet is essential. Even when bulking, you want to avoid high-fat foods unless they contain lots of other nutrients. Remember, you aren’t just eating to sate your hunger. You are trying to give your body many bricks and mortar to build a more muscular body. Nutrients are those bricks, as well as the mortar that holds them together. Fat is more like the rock that has to be blasted away before that brick wall can be built.
You should also stick to high-protein foods for more than one reason. First of all, protein is essential for the building of muscle. Secondly, protein is more difficult for the body to digest than carbs. While this may sound bad, it’s actually a good thing when you are trying to lose weight. The body will use some of its calories to process protein, which means fewer calories stored as fat.
Read More: 5 steps reveal the things you absolutely MUST AVOID if you want to look younger, build muscle, reclaim your health, and achieve your ideal body.
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Epekto
Epekto athletic performance?
Magkano ang taba epekto athletic performance?
Ako ay nagkamali sa ito mahusay na artikulo sa pamamagitan ng Builtlean. com. na gusto kong ibahagi sa athletic komunidad.Pagkatapos ng isang atleta, ako ay tumutulong sa isang programa ng timbang ipinapayo sa akin tumakbo sila doon pinakamahusay na 100 at 200 beses sa 115lbs at 120lbs.
At ngayon nadarama nila na mabigat sila sa 125lbs.
Ito ay nagkaroon sa akin iisip kung gaano karami ang mga tunay na nakakaapekto sa athletic pagganap sa Sprint?
Habang ako ay susunod na naghahanap sa mga programa ng pagkain upang makakuha ng kanya down sa 118-119lbs para sa UAAP na kung saan ang artikulong ito ay hindi pa direksiyon.At ako ay itulak sa pamamagitan ng aking susunod na magsulat up.
Kung magkano ang mas mabilis maaari mong tumakbo kung ikaw ay nawala 5 pounds ng purong taba?
Hindi ko alam kung gaano kahalaga ang paghilig sa athletic sa paglalaro hanggang sa matutuhan ko ang impormasyon sa artikulong ito.Sa isang mas mababang katawan ng taba porsyento, ang iyong mga athletic pagganap ay maaaring mapabuti ang makabuluhang.
Ang pinagmulan: Paano katawan taba nakakaapekto sa athletic performance
Isang makipagkarera ay isang kahanga-hangang pisika na ispesimen na karaniwang weighs 1300 pounds sa paligid ng 5-6% katawan taba at maaaring tumakbo ng hanggang sa 45 mph.Nasasaisip ito, tingnan kung maaari mong sagutin ang sumusunod na tanong:
- Oo, ang isang kabayo ay isang 1300lb hayop, ngunit …
- Kung nahulaan mo ang 200lb, magiging mali ka.
- Kung nahulaan mo 50lb, magiging mali ka ulit.
- Ano ang tungkol sa 30lb?Nope, na hindi tama alinman.
Ang pagsusuri: pagsubok katawan taba & pagganap sa isang pinatungan tsaleko
Ang konklusyon: mawalan ng taba nang hindi nawawala ang kalamnan upang mapalakas ang athletic pagganap
Ano ang mangyayari kung ikaw ay isang triatleta, o competitive na runner na may 20% katawan taba at isang magandang 10-20 pounds ng taba sa mawala?
Well ikaw ay isang tunay na pagdala ang katumbas ng isang 10-20 libra dumbbell sa iyo sa lahat ng oras, na kung saan ay pagpunta sa magkaroon ng isang napakalaking epekto sa iyong mga athletic pagganap, ipaalam sa nag-iisa ang iyong mga joints.
Ang isa ay maaaring gumawa ng argumento na mawala ang labis na taba (walang mawala kalamnan ng kurso) ay makakatulong sa pagganap ng higit sa pag-log karagdagang milya.
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Ano ang tungkol sa pagtaas ng timbang sa pamamagitan ng pagdaragdag ng kalamnan mass. Nasaktan ba ang pagtatanghal na iyon?
Ang maikling sagot ay hindi, pagdaragdag ng kalamnan ay karaniwang tumutulong sa athletic pagganap.Ang kapangyarihan/timbang ratio, na kung saan ay meticulously sinusukat ng komunidad ng pagbibisikleta ay pinabuting kapag ang kalamnan ay nagkamit.
Ang kapangyarihan nagmula sa 2 pounds ng kalamnan ay higit sa offset ang kapinsalaan ng pagdaragdag ng mga 2 pounds ng timbang.
Sa ilang mga kaso, dahil sa aerodynamics, pagkawala ng pangkalahatang katawan mass (kalamnan mass at taba) ay maaaring makatulong sa minsan ang isang siklista pumunta mas mabilis, ngunit ito ay hindi napatunayan na may sprinters at iba pang mga kaugnay na mga atleta.
Ang una at pinakamahalaga ay:
Narito ang huling slide ng Dr. millers ‘ presentasyon sa kanyang key takeaways:
Panatilihin ang pag-angat/pagsasanay dami mataas na sa panahon ng competitive na panahon subaybayan atleta na komposisyon sa paglipas ng kurso ng panahon turuan ang mga atleta tungkol sa pandiyeta pag-uugali
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