Lynbrook | New Hyde Park | NY

Fitness

What is My Ideal Percent Body Fat?

We often speak with clients about their body composition and how it can be improved. As a part of our Weight Loss Program, not only do we record changes in body weight, but body composition, too. Body composition is a term used to describe the percentages of fat, bone, water and muscle in human bodies. The simplest way to analyze this is by using a two compartment model: fat mass and fat free mass.

Body fat percentage is a measure of your fat v. fat free mass. Fat mass is calculated as the percentage of your body weight that is fat. Fat free mass is made up of everything else- muscle, bones, organs, etc. There is a certain amount of fat that is necessary for our bodies to carry out daily functions. This is called essential fat and is different for men and women. Essential body fat is about 3% for men and 12% of body mass for women. Women’s bodies require more essential fat than men because of childbearing and hormonal functions.

Body fat percentage can be calculated numerous ways, but the primary method we use at Peak is with skinfold measurements. Skinfold measurements are taken at specific locations on the body, then the numbers are plugged into a formula to give an estimated percent body fat. Body fat norms are different for men and women and change with age. It is important to note that these are simply norm charts, but you need to determine what is normal for you. Everybody is different and tracking changes in body composition is a healthy way to determine your own norm!

Be careful not to confuse percent body fat with a BMI measurement. BMI, or Body Mass Index, is a height to weight ratio, measured in kg/m^2. Your BMI categorizes this number from underweight to obese based on your height and weight. While it is a measure of body composition, the primary purpose for BMI is to classify your risk of developing cardiac or metabolic disease based off your score.

If you’re interested in knowing more about your own body composition, ask your physiologist to calculate these measurements and discuss the results!

 

By Louise Mills-Strasser

The Journey from Joint Replacement to Fitness Programs

Joint replacement surgery is a significant event in a person’s life. Many individuals fear not only the surgery itself, but the lengthy rehabilitation process that follows. Physical therapy is always the first step in your rehab journey but it is often the choices you make post rehab that dictate your long term success.

Every week we find patients are being cut off by insurance companies earlier than previous years. This is because insurance companies are cracking down on the authorized number of therapy sessions to limit their reimbursement costs. Current regulations are allowing you to return to what they consider functional, but not necessarily fit.

A long term strengthening program will play an integral part in maintaining the function you have gained in physical therapy while continuing to progress towards a life without limitations. Working with a qualified exercise professional will allow you to develop a safe, appropriate program that is both efficient and effective. A strength training program that is properly developed will help give your new joint a solid infrastructure and full range of motion, reducing the stress on the joint and decreasing the risk of injury.

Beginning a fitness program is also an opportunity to incorporate a full body approach to fitness and improve your overall health. Our programs at Peak Performance are all supervised by degreed exercise physiologists and tailored to fit your needs. We work closely with all of our physical therapists to ensure that you have a smooth transition from physical therapy to a fitness program. We also have a variety of membership options including short term, sport specific, gait & balance, and weight loss programs. We are happy to discuss which option best fit your needs- just give us a call today!

Which Fitness Tracker Is Right For You?

This year’s top fashion accessories are fitness trackers! If you are one of the few that have yet to join the movement, here are some of the highly rated trackers out there to help you to get started on your fitness goals. We’ve compared several brands and models to help to choose the right activity tracker for you.

1. Fitbit Surge: According to Consumer Reports the best overall tracker is the Fitbit Surge. This fitness tracker is also a watch. The Fitbit Surge has been classified as number one because its easy to use, it’s heart-rate monitor accuracy and sleep-count accuracy. The other features of this great fitness tracker is it calculates how many floors you climb a day, has GPS tracking to calculate running outside and has a food tracking ability. In addition, the battery lasts for 7 days without charge. The price for this fitness accessory is around $250.

2. Basis Peak: The Basis Peak is also a watch like the Fitbit Surge. This watch is rated just as high as the Surge in the fact that it is easy to you and heart-rate monitoring accuracy. The battery life lasts around 4 days. This watch is good for individuals who are looking for a simple, accurate heart rate monitoring watch that does not have any fancy features. This fitness watch starts at a retail price of $200.

3. Fitbit ChargeHR: The Fitbit ChargeHR is not a watch, but a band unlike the Surge and the Basis Peak. This band is highly rated in terms of ease of heart rate monitoring and sleep-count accuracy. The battery life lasts around 5 days. The features of this band consist of food tracking, sleep tracking and stairs climbed tracking. If you are not looking for a GPS tracking, this band is very similar to the Fitbit Surge. The pricing for the Fitbit ChargeHR is $150.

4. Samsung Gear Fit: The Samsung Gear Fit is highly rated amongst the fitness bands. The band is easy to use, has heart rate monitoring and sleep count activity. This band has also has a sleep tracking feature as well as notifications to update you about your exercise progress. The battery lasts about 3.5 days. This fitness tracker averages around $150.

5. Fitbit One: The Fitbit One is a clip on health tracker. This fitness tracker is easy to use and also has a sleeping tracker. Other features include tracking of floors climbed, GPS tracker and a food tracker. This clip on food tracker has a battery life of 14 days. The price on this fitness tracker is $100.

6. Microsoft Band:This band ranks high in sleep-count accuracy and heart rate monitoring. This band also has GPS tracking and notifications that alert you throughout your exercise progress. The battery life for this watch is 1.5 days and is priced at $130.

7. Withings Activité Pop: If you are looking for a fitness accessory that just tracks sleep, this is the watch for you. The battery life also lasts for a very long time, 240 days. The price of this gadget is $150.

There are many different fitness tracking devices out there that feature an array of different applications, you just have to pick the right one for you! Get out there and get tracking!

 

By Sally Leahy

How Do You Get The Sunshine Vitamin In The Wintertime?

Vitamin D is important for our bodies, but how can we get enough during the winter months?

Research has linked Vitamin D to decreased rates of cancer, osteoporosis, diabetes, heart disease, anxiety and depression. Vitamin D levels in the body are not as much of an issue during the summer when people are going outside. However, during the winter months, people spend a lot more of their time indoors due to colder temperatures and snowy days. This often leads to a drop in the body’s vitamin D levels.

But how can you get Vitamin D in the winter? Go outside! Even when there is snow on the ground, you can still get enough sun to boost your vitamin D levels. When you’re outside, let as much skin show as you comfortably can- your face, neck, and hands can get some sunshine. Go outside during “solar noon.” This is the time of day when the sun is at its highest point in the sky. When you’re outside, use your skin as a cue. If your skin starts to turn pink, you’ve had enough. Keep in mind that you don’t need to spend hours in the sun. Even ten minutes a day can help boost the level of vitamin D in your body.

We live in an area where the sun shines enough in the winter that vitamin D supplements may not be necessary. However, especially with supplements, we need to ensure that we don’t get “toxic” on vitamin D. A better way to get vitamin D is simply by eating more of the foods rich in this vitamin. There are a handful of foods that can help boost vitamin D levels. Good food sources include fatty fish such as salmon, tuna, mackerel, mushrooms, eggs, and vitamin D fortified foods such as milk. Wild salmon is a great source and just a small 4 ounce serving can give us more than enough of the recommend daily allowance. For those with dietary restrictions, any type of milk will do! Cow, soy, almond, and coconut milk are all vitamin D fortified.

Following these simple recommendations can help everyone enjoy the health benefits of vitamin D naturally not only during the winter, but all year long.