02 Feb, 2009
Ask the Coach: Body Fat impact on performance
Question
What affect does having a high body fat affect performance in exercise. I want to run a fast 10 km race but there is little muscle tone in my body. What can I do to reduce my bodyfat to improve my running times?
Answer
Body-Fat means the ratio between muscle and bones on your body versus fat. So if you weigh 100kg and you’re body-fat is 30%, this means that you have 30kg of fat on your body. Like wise if you weigh 100kg and your body-fat is 10% you have 10kg of fat on your body and a totally different looking body-fat composition. Contrary to popular belief, muscle does not weigh heavier than fat as a tonne of feathers weighs the same as a tonne of steel, one is just denser.
The more your body-fat is higher than 10% the increase of oxygen demand on your body. You can test this out by running 400 metres at top pace and then repeating the feat with adequate rest with a 20lbs weighted vest on. Top level sprinters are generally between 4-6% body-fat whilst marathon runners are about 12-14% bodyfat. The sprinters have less friction between muscles and so they can move faster. It is especially true for speed if the bodyfat in the lower limbs is low.
If you want to reduce your bodyfat, you must hydrate yourself, eat a diet similar to your ancestors and remember the secret to success in training, B.H.W. Bloody Hard Work.