Arm, one of the most difficult parts of the body to reduce. The loose “bye-bye” fat is not only unsightly but also an important predictor of health conditions. Recently, a new study published at the 26th European Congress of Endocrinology showed that people with higher arm fat content are more prone to osteoporosis.
“Life Times” invited experts to interpret the relationship between arm fat and bone density and teach you how to tone your arm muscles.
Interviewed Experts:
– Zhao Wenhui, Deputy Chief Physician of the Department of Endocrinology and Metabolism, Beijing Tsinghua Chang Gung Hospital
– Jin Lixia, Attending Physician of the Department of Endocrinology and Metabolism, Beijing Tsinghua Chang Gung Hospital
– Zhang Yimin, Professor of the Key Laboratory of Sports and Physical Health Education, Beijing Sport University
In the aforementioned study, researchers from institutions including the University of Athens in Greece measured bone density, body fat content, and other indicators in 115 subjects (average age 62).
The results showed that regardless of body mass index (BMI = weight (kg) divided by [height (m) squared]), total body fat was negatively correlated with spinal bone density. In other words, the more body fat, the higher the risk of spinal fractures.
Professor Eva Cassie, the study author, noted that arm fat content can reflect total body fat content, and measuring arm skinfold thickness with calipers may help predict the risk of spinal fractures.
Why is arm fat easy to accumulate? Factors such as poor posture and decreased arm strength can lead to fat accumulation in the arms.
Obesity can lead to enlarged fat cells, causing chronic low-grade inflammation that affects bone health. Muscular strength in the arms directly impacts bone health. Adequate exercise can stimulate bone formation, inhibit bone absorption, and prevent osteoporosis.
The standard method for assessing body fat content is dual-energy X-ray absorptiometry. Generally, the fat content of normal adult males ranges from 10%-20% of body weight and for females, it is 15%-25%.
Remember, spot reduction of fat is a misconception. To reduce stubborn fat in a specific area, overall fat reduction is necessary along with targeted strength training exercises daily. Controlling overall body fat, maintaining a healthy weight, and engaging in moderate full-body exercises like walking, swimming, promote bone health.
Adjust lifestyle habits, maintain a balanced diet, quit smoking, limit alcohol, undergo regular check-ups, and follow necessary treatments based on medical advice if needed. Focus on arm muscle training through resistance training to reduce fat and improve bone quality, effectively preventing osteoporosis.
Dumbbell chest presses and prone push-ups are recommended exercises to strengthen arm muscles. Perform these exercises 12 times per set, for 3 sets per day. For those feeling weak, it’s important to progress gradually and avoid excessive force. Regularly stretch and move your arms to increase upper arm muscle activity.
