Evaluar nuestra composición corporal es fundamental para determinar nuestra salud, poder plantear recomendaciones nutricionales y plantear entrenamientos.
Los dos aspectos más utilizados son el porcentaje de grasa y el índice de masa corporal. Aunque con ciertos aspectos en común, son dos elementos diferentes que no debes confundir. Hace tiempo ya hablé del IMC así que hoy vamos a resaltar la importancia del porcentaje de grasa.
El porcentaje de grasa corporal es lo que nos permite determinar la cantidad de células adiposas (masa grasa) que tenemos, realmente es más interesante que el peso en kilos, ya que esto nos permite saber si nuestro peso es alto debido al músculo o a la grasa. Un mínimo de grasa corporal es necesario para vivir, para mantener las funciones vitales y reproductivas, pero no toda la que muchas veces se va acumulando.
Para hacernos una idea en términos generales el porcentaje de grasa esencial en hombres ronda el 1-3% y el 8-10% en mujeres. A partir de ahí un atleta masculino puede rondar el 6-13%, mientras que una mujer el 14-16%, un hombre en forma se suele encontrar sobre el 15%, mientras que una mujer en el 17-20% de ahí para arriba puedes considerarte entre una gran parte de la población o con diferentes niveles de sobrepeso (ya conocemos los problemas de obesidad hoy en día).
Aunque es muy difícil determinarlo de manera exacta, existen numerosos métodos (bioimpedancia, plicometria, luz infraroja, calculadoras en la red…), para calcularlo. Normalmente el IMC y el porcentaje de grasa tienen cierta relación, si hay un alto índice de masa puede ser debido a una gran cantidad de grasa, aunque no ocurre así en el caso de personas entrenadas (como ya sabes el IMC solo tiene en cuenta el peso, independientemente que esté sea debido a grasa o a músculo).
Por último recordarte que debes tener cuidado con las básculas electrónicas, ya que pueden ser inexactas al depender de factores externos como la temperatura o la humedad de tu piel, es preferible que acudas a un especialista que te ayude a determinar tu objetivo de manera realista ya que además no es lo mismo adelgazar cuando se tiene un ligero sobrepeso que cuando se sufre una severa obesidad, pero sin duda calcular tu porcentaje de grasa es importante para determinar cómo adelgazar correctamente en caso de que sea necesario.
Doble Grado en Ciencias de la Actividad Física y el Deporte y Nutrición Humana y Dietética.
Entrenadora Personal con certificación profesional.
Master en Fisicoculturismo y Fitness (IFBB y FEFF) además de múltiple formación en otras diplomaturas, idiomas y especializaciones relacionadas con el sector, esta profesional del sector centra su trayectoria en el mundo deportivo hace más de 10 años, y cuenta con la experiencia y talento necesarios para ayudar a cualquier persona a conseguir su objetivo, como entrenadora y deportista conoce lo difícil que es lograrlo sin la ayuda de un profesional cualificado.
- Publicación en el diario «La Nueva España» 4-octubre-2021 - 9 octubre, 2021
- Entrevista en el diario «La Nueva España» 21-septiembre-2021 - 22 septiembre, 2021
- Lipedema, qué es, síntomas y tratamiento - 16 agosto, 2021
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