What’s your waist to hip ratio?

[Guest guest]

What's your waist to hip ratio?

Your waist-to-hip ratio (WHR) is a simple guideline to determine

your body fat pattern. It's useful because it indicates how fat is

distributed in your body – which may predict certain health risks.

how to get it

Measure the circumference of your hips at the widest part of your

buttocks. Then measure your waist at the smallest part, just above

the belly button. Next divide the waist measurement by your hip

measurement. If your waist measurement is 26 inches divide that by

your hip measurement of 36 inches. Your waist to hip ratio is 0.72.

Or use this helpful calculator, published by the University of

land Medical System to determine your WHR.

http://www.healthcalculators.org/calculators/waist_hip.asp

apple and pear shapes

Men with WHR values exceeding 1.00 are considered apples. Women with

WHR values above .80 are considered pears. In general, men tend to

be apples and women pears, although there are exceptions.

" Apples " store fat in the abdominal and trunk area, while " pears "

deposit more fat in the hips, buttocks and thighs. While most people

have a tendency to gain weight in one area or the other, overweight

people with apple-shaped bodies face more health risks than

overweight individuals with pear-shaped bodies.

Apples are at a greater risk for developing a number of health

related problems; for example, hypertension or high blood pressure,

type 2 diabetes and elevated levels of fat in the blood.

" Abdominal weight is truly a health issue, and will likely have an

impact on your health, " says Cotton, an exercise

physiologist. " If you lose it, you'll have the added benefit of

looking fabulous and feeling better. "

weight loss for both body types

Apples who carry extra weight in their midsection may be more at

risk for certain health problems but, on the bright side, weight

reduction tends to be easier for apples. Weight loss can be more

difficult for pears because fat cells in the hip, butt and thighs

are more difficult to lose. This might be explained because lower

body fat is genetically predisposed. Abdominal fat is also

genetically predisposed, but it is linked more often to poor eating

and exercise habits.

" There does seem to be easier weight reduction for " apples, " says

, fitness manager at 24 Hour Fitness. " People with apple

shapes don't need to do anything tricky, just the basics of eating

less and exercising more, and the body usually responds. The lower

body fat on a pear shape is more stubborn. "

For people of all body types, the trick to losing weight is, first,

to create a calorie deficit. " You need to make permanent changes in

your diet, " says . " This doesn't mean you can't treat

yourself. Sometimes I tell my clients to have one cheat meal, but

that doesn't mean you turn a whole day into a cheat-fest. "

Cardio is also part of the equation – three times per week. It not

only burns calories, but speeds up the metabolism for nine to ten

hours. " Pear shaped individuals, especially, can add interval

training to their cardio because it's a powerful fat-burning

workout, " says. " On a piece of aerobic equipment such as a

treadmill, do three minutes of moderate intensity and then one

minute of higher intensity and keep repeating during your cardio

workout. "

Strength training is another important part of the program for both

body types. recommends three times per week, although it may

take up to six weeks to see visual results. " Lifting weights will

increase your metabolism even longer than cardio – for up to one and

a half days! " says . A high metabolism is helpful when you're

trying to burn body fat.

" Whatever your body type, you need to maintain a consistently

healthy lifestyle if you want to achieve lasting results, "

says.

, Fitness Manager, 24 Hour Fitness Downtown Seattle

Sport.

Cotton, exercise physiologist and spokesperson for the

American Council on Exercise.

University of land Medical System.