Bioelectrical Impedance Analysis
One of the many popular tools used to assess body fat is by bioelectrical impedance analysis, or BIA. This technique came about during the mid '80s, a result of fitness enthusiasts desiring a quick and accurate tool for calculating how much muscle mass, fat, water, tissue and bone a person may have.
Traditional tools, including the fat caliper or skin fold test, only provide information about body fat. A BIA can provide information about how much water resides in the body as a whole, and compares this with total muscle, tissue and bone mass. The result is an estimate of total body fat.
Is BIA Effective As A Body Fat Analysis Tool?
The use of BIA is somewhat controversial; many BIA instruments, especially those one can buy inexpensively or online, are far less accurate than a BIA measurement one might receive at a health clinic.
Most health clinics offer superior technology, so their tools are more likely to provide a more accurate assessment of body fat than over-the-counter products, which do not adjust for weight, a person's lifestyle or whether a person may retain a lot of water.
How Does BIA Work?
A large percentage of the human body is made up of water, and water is a great conductor of electricity. However, the body does not store this water uniformly throughout the body; lean muscle contains a lot of water, while fat tissue has practically none. Because of this, electrical current travels freely through muscle, but in fat it meets resistance. During BIA a small electrical current is passed through your body, and the device measures this resistance. It uses that data, along with other input such as your height, age, weight, and gender, to determine what percentage of your body is fat.
Some problems with BIA include the fact that multiple factors, including ones height or weight, the shape of their body and the amount of fluid they retain can all influence the results. The good news is this type of measurement takes less than a minute, and can give a relatively good estimate of how lean or fat someone is. When fitness professionals use BIA with other fat assessment tools like caliper tests (skin fold measurements) they are much more likely to get a better idea of the exact amount of fat someone carries around.
Should I Use BIA?
If you want a quick, painless and inexpensive tool you can use to measure your weight and your body fat, a BIA scale may be just what you are looking for. You can find these scales just about anywhere, and they range in price from about $20 to over $100 depending on the type of scale you buy and the accuracy you desire.
If you are serious about maintaining a lean body you should consider using the BIA with other health assessments so you get a better idea of exactly how "fat" or "lean" your body really is.
Tips For Success
There are several strategies you can use to improve the accuracy of BIA when used in the home. By using these tips you are more likely to get an accurate idea of what your body fat and lean body mass are.
- Do BIA at the same time every day or each time you measure.
- Try several measurements during the week so you have an idea of how accurate your measurements are.
- Stay well-hydrated. Since the test is dependent on your body's water content, dehydration can skew results. You should also try to maintain a proper balance of electrolytes.
- Avoid drinking alcohol 24 hours before you test. Alcohol can cause swelling, inflammation and dehydration, leading to an inaccurate reading.
- Avoid large amounts of caffeine 24 hrs before testing, this can also cause dehydration.
- Try measuring first thing in the morning, before you've had anything to eat or drink that may impair the accuracy of the test.
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