Understanding your body composition is key to successful weight loss, weight management, or optimal athletic performance. Nowadays, various body composition tests are available. You’ve probably seen blogs or social media posts discussing these tests. But, what are they worth it, and how do they compare? You’ll find the answer in this post.

Body composition meaning

The term body composition refers to the percentages of bone, muscle, and fat in the human body. Body fat percentage is particularly interesting because it helps assess health. Body composition is not the same as body mass. Although these terms are related, they are different and shouldn’t be used interchangeably.

Your body mass is your overall weight, including bones, muscles, fat, and water. On the other hand, body composition refers to the distribution of different tissues in your body. Therefore, body composition provides a more comprehensive understanding of your health and fitness status than body mass alone.

Are body composition tests worth it?

Body composition tests are worth it because they offer a detailed insight into your overall health. A scale in your bathroom doesn’t provide much information other than your weight. You see the number of your total body weight. However, you don’t know what accounts for fat or muscle. Body composition reveals how much fat, muscle, bone, and other tissues are distributed in different body areas.

Two people of the same height and weight do not necessarily have the same body composition. One person may have a higher fat percentage, whereas the other could have more muscle mass.

Other reasons body composition tests are worth it:

●      More personalized health and fitness goals and strategies

●      Opportunity to identify health risks

●      Improved athletic performance

●      More precise way of tracking progress over time compared to stepping on a scale

●      Increased motivation that reinforces healthy behaviors.

Types of body composition tests

Different types of body composition tests are available. Every test has its specific mechanism of action. Below, you can see different tests that measure your body composition.

DEXA scan

Dual-energy X-ray absorptiometry (DEXA) scan is a noninvasive test that relies on low-dose X-ray beams to scan your body. The machine involves a bed, and a C-arm extended over it. You need to lie on your body so the machine can scan it. Scanning lasts 5 to 15 minutes or until a clear image is captured. The DEXA scan is performed by a radiology technologist, a specialist in X-ray imaging.

Since the DEXA scan includes two X-ray frequencies, it can measure bone density, adipose tissue, and muscle mass. For that reason, the DEXA scan provides a very detailed insight into your body composition.

Considering low-dose X-ray beams, radiation in DEXA scans is minimal. That is the reason the DEXA scan is safe. However, pregnant women and individuals under 18 years of age should not do this scan.

Bioelectrical impedance analysis (BIA)

Bioelectrical impedance analysis (BIA) is a tool for analyzing body composition by measuring the body’s resistance (impedance) to low-level electric current. It is based on the fact that muscles have a lower resistance to electric current than fat mass. The BIA analysis is painless and quick.

Some scales feature BIA technology to gain insight into this analysis in your home. However, it’s important to point out that hydration affects results, and this test isn’t an accurate or good predictor of body fat percentage in all people.

Hydrostatic weighing

Hydrostatic weighing is a technique that measures the body’s density using the Archimedes principle. According to this principle, the amount of liquid displaced by a submerged object is equivalent to the object's volume.

The test revolves around complete submersion in a water tank. Water displacement measures a person’s body composition. Also known as underwater weighing, it can estimate body composition easily. However, this technique isn’t widely available since it requires special equipment.

A major disadvantage of hydrostatic weighing is that the process can be complex, and people may not find it comfortable to be submerged underwater.

Skinfold measurements

Skinfold measurements refer to the usage of special calipers that measure the thickness of skinfolds at various sites on your body. Usually, these sites include the abdomen, triceps, and thighs. These measurements help estimate body fat percentage by assuming that the thickness of subcutaneous fat correlates with total body fat. Some fitness instructors may use this method because it’s quick and easy. It may be tricky to get accurate results.

BOD POD

A BOD POD is a computerized, egg-shaped device that measures weight and volume to evaluate body density and determine the body fat percentage. Its working principle is similar to that of hydrostatic weighing. In this case, the test measures body composition by calculating how much air is displaced when you sit inside the chamber. The test lasts a few minutes and is appropriate for different types of people, including elderly, disabled, and even children. Your clothes or facial hair may affect results.

What is the best body composition test?

Although there are several options to measure body composition, not all of them are equally effective or convenient. DEXA is the gold standard. What sets DEXA apart is that it provides the most detailed assessment of body composition. Plus, it shows results for regional body composition. That way, you learn the distribution of fat or muscle mass in different body parts.

Unlike other tests, DEXA is hassle-free. For example, hydrostatic weighing involves submerging a person underwater, which can be quite uncomfortable. The BOD POD is a great alternative for the DEXA , and can be cheaper.

Evidence confirms that the DEXA scan and the BOD POD are highly accurate.

In summary, of all body composition tests, the DEXA scan at Fitnescity is most practical for tracking progress and gaining detailed insight into body composition. The reason is a personal dashboard where you can see your results, what they mean, and how they compare to other people of the same age and gender.

Moreover, DEXA scan is easily available, unlike some other body composition tests. For comparison's sake, hydrostatic weighing is also considered accurate, but many people don’t have access to it because it’s not so common.

Conclusion

The more you learn about your body, the easier it becomes to take care of it properly. Body composition test offers a major insight into body fat percentage, lean muscle mass, and more. These tests are worth it, but some are more practical than others. DEXA scan is the most useful solution because it’s painless, noninvasive, safe, and highly accurate. With this test, you can see how fat and muscle mass are distributed in different areas of your body. The BOD POD is, however, a great alternative if you are not able to get a DEXA scan.

 

References

https://www.webmd.com/fitness-exercise/what-is-body-composition

https://www.nhs.uk/conditions/dexa-scan/what-happens/

https://www.verywellfit.com/what-is-body-composition-3495614

https://www.sciencedirect.com/topics/medicine-and-dentistry/hydrostatic-weighing

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750624/