Can you be overweight and still be fit? If you are hooked on every word spoken by the media monster, then you may be shocked to learn that fat and fit can live in harmony. I talked with Dr. Riva Rahl who is the medical director of the Cooper Wellness Program in Dallas, Texas. Dr. Rahl offered insightful ideas for acquiring a true measurement of body composition and how you can start on the road to fitness even if you are not currently active.

First, body composition is the ratio of lean body mass to fat body mass. For women, the minimum amount of body fat is 10-12% while anything above 32% can be considered obese. This allows for athletic builds and those who are fit.

Often, the standard for determining obesity has been the Body Mass Index (BMI). This simple formula uses height and weight to determine obesity. While it is good marker for general obesity, Dr. Rahl explained that the BMI may not be comprehensive. Dr. Rahl explained that according to the BMI, tennis star,Serena Williams, would be considered obese. The BMI does not accommodate variables like athleticism.

In contrast, the Cooper Clinic utilizes three separate methods depending on the situation. One is the DEXA (Duel Energy X-ray Absorptiometry) which employs bone density test equipment also used to evaluate fat composition. This simple body scan that requires only 10-20 minutes.

Another process is hydrostatic weighing which weighs the client underwater after releasing the air from their body. You may have seen this one on the popular Celebrity Fit Club reality show.

The last evaluation strategy uses skin fold calipers and requires a trained technician to measure various areas of your body and calculate them into formula to determine body composition.

The Cooper Clinic approaches body composition from several directions to ensure a comprehensive evaluation. According to Dr. Rahl, even evaluating the waist circumference of a client has shown validity in determining obesity.

With these results, you can come up with a plan to equalize your fat ratio with healthy eating and exercise. If you are not currently active, Dr, Rahl reports that getting your doctor's clearance is mandatory. Discuss fitness plans with your physician as they may be able to help you determine the best course of action and provide medical evaluation.

Dr. Rahl believes that starting slow is key to success. By doing too much too soon, you can open the door to possible injury and run the risk of burn out before a healthy routine can be established. Select an easier activity that you enjoy because you are more apt to stick with an exercise that you like.

For many, walking is a great activity to start with. Dr.Rahl suggests walking on a variety of paths and switching them up on different days. These subtle differences can help to keep your new routine interesting.

The key is to get 30 minutes of moderate cardiovascular exercise five to six times per week. Weight training is important for muscle and bone strength. It is important to have weight training sessions of 60 minutes at least five times a week. You can also break your workout into 10 minute bursts throughout the day.

Just as a smoker who quits begins to see results instantly, a non-active person who begins a fitness plan can see results after their first workout. Dr. Rahl reports that 15 minutes after a workout, including the cool down, the blood pressure is lowered. Most people will even see weight loss after a week.

The Cooper Wellness Program in Dallas Texas offers four, six and 13 day programs that help people develop plans for health and wellness. The center offers a comprehensive and holistic physical that reviews all contributing factors for potential health concerns. The physical begins in the morning and Dr.Rahl reports that members will have their results by 2:00p.m. Visit their site for more information at http://www.cooperaerobics.com/wellness/

If you would like to learn more about effective and healthy ways to become fit, the Cooper institute has a few books to help you on your path to wholesome living.

Start Strong, Finish Strong