Fit after fall and calculating bf%?

L

lil katie

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Hey everyone im new here. My name is kate and i wanna loose some weight and get fit.
I'm a part time horse trainer just coming back into work after a nasty spill(Which im fully recovered from!) and i want to get fit asap and loose the bulgey buts around my tummy.
I'm 22yo 5"3 and weigh close enough to 65kg, and im a size 10-12 (in aussie sizes)
I have access to a treadmill, bench press system, and some dumbell weights.

and help would be very greatly appreciated. also, how do i calculate my body fat percentage? and what shoud it be at for someone my height and age?

Thanks heaps, kate :)
 
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Welcome to the forum - I'd suggest seeing your doc first before engaging in a health/fitness program due to the fact you've recovered from a nasty fall.

Past that, at the gym I go to, they have one of those handheld devices that measures bf% electrically. I don't know how accurate this method is (as I believe hydration plays a factor in the results), but it seems quick and convenient. Another is to do skinfold tests with calipers - but I've not tried that approach. I think the most accurate reading is done by going into a pool of water and being weight underwater, but not many facilities have the necessary tools to do it.

According to the American Council on Exercise:

Essential Fat = 10 to 12%
Athletes = 14 to 20%
Fitness = 21 to 24%
Acceptable = 25 to 31%
Obese = 32%+
 
Hey Stingo thanks for the reply :)

I was checked out by my gp a couple of weeks back, had CT scan- clear of head injuries (Cuz i was knocked out), and my shin is 100% healed (lost a chunk of bone)
So im ready for working out. The only thing is that im unfit, so i imagine i'd have to start slowly, but i just don't know how long for and what to do etc...

Thanks for the BF% info, any other help is greatly appreciated!

Thanks again, kate :p
 
Well, do it the empirical way and find out... Why not take a walk for half an hour each day so you can get used to some kind of daily exercise. Then you can change the duration, distance, intensity etc. Also, what kind of facilities/gear do you have access to? A good full body resistance/strength training program would help as well.

Also, start a diary/journal in the women's health section - post your current diet and exercise routine and then your progress each day. It will give everyone a much better idea of where you're at and give more precise suggestions on how to help.
 
to calculate body fat, there are several methods. the best way is the hydrostatic weighing which submerses you underwater. hardly anyone has this because it is so expensive.

go to a gym, and usually, they will have a bioelectrical impedence device (hand held; takes a few seconds to do) or calipers.

with calipers there is a 3 and 4 site skinfold test. i do the 3 site test on my clients. since you are female, the 3 sites they will measure on you are your triceps, diagnally and medially upward from your suprailliac crest (side of your abdomen), and anterior thigh. measurements are taken in mm, i believe. the readings are added together, then compared to this chart which shows body fat percentage based on your gender and age.
 
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