DIY Project Ideas

Printable Body Composition Monitor Sheet – Your Logbook To Fitness And Health

body measure

Body weight and Body Mass Index (BMI) appears to be the accepted indicators of fitness and wellness in the mainstream. However, these indicators alone cannot validate if a person is healthy and physically fit – or not. A critical process in the assessment of physical fitness levels is measuring body composition stats for muscle mass, fat mass, and water. The state of these bodily components aggregately draws a complete picture of fitness and health. If you want to measure and keep track of these vital indicators, body composition machines are available to provide accurate readings. You can even use the results to assess the progress of a workout program.

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body measure

Photo by Pink Sherbet Photography

Consequently, Fun with Printer Crafts came up with a body composition monitor sheet. The form is intended as a weekly log of standard body composition data and is organized in a monthly tabular format that should allow the direct comparison of results through the Weekly Results Monitorcolumn. Separate columns are provided for the jot down of ideal results and the current status of indicators, whether it’s normal, above normal or below normal.

Measuring body composition stats on a weekly basis can be jointly pursued with the upkeep of printable workout logs.  Results generated from body composition machines will serve as an effective measure of the efficiency of a cardio and workout program. Moreover, obtained body composition monitor data can help in the assessment of fitness programs and how these may be modified to satisfy body composition indicators.

Below is an overview of body composition components and its significance to an individual’s fitness and health standing.

Body Weight: Pertains to the aggregate measurement of fat and muscle mass in the body. Body weight is considered a simplistic indicator of fitness and health.

Body Fat Percentage: Refers to the percentage of weight that is made up of fat. Rating categorized as healthy, underfat, overfat or obese is dependent on sex, age and level of physical activity.  See chart.

Leam Muscle Mass: This component covers the aggregate weight of skeletal muscles, muscle tissues and water in the body. Building healthy muscle mass is vital to metabolic functions and weight management.

Water Percentage: Muscle is composed of approximately 75% water. In order to build lean muscle mass, the body needs to be adequately hydrated. Healthy water percentage rates for men and women are 50 to 65% and 45 to 60% respectively.

Bone Mass: Bone mass percentage is the indicator of overall bone health. A low bone mass may mean that particular nutrients vital to bone health are amiss from the diet. See Bone Mass Reading chart.

Muscle Index: This component compares muscle mass to body fat. Maintaining healthy levels of muscle and fat, where muscle exceeds fat mass, is ideal. Find below the muscle index and determine muscle rating.

Below Normal(Fat Exceeds Muscle) Normal / Healthy Above Normal / Excellent(Muscle Exceeds Fat)
Obese ( 1- 2) Standard (5 ) Thin, Thin Muscular [7  to 8]
Solid, Untrained (3 – 4) Standard Muscular (6) Muscular (9)


Basal Metabolic Rate:
Indicates the caloric requirements of the body during periods of rest.

Metabolic Age: Reveals the age of your body in relation to overall health. A 30 year old male may get a metabolic age of say 26 or 27 while someone in his middle 20s could have a metabolic age of 45. The key to health is maintaining a metabolic age below the biological age.

Visceral Fat: Refers to the fat that surrounds the stomach area. Below is the index for this indicator.

Normal (Excellent to Normal Levels) 1 to 8
Excess (Bad to Alarming Levels) 9  to over 12

So what are you waiting for? Start measuring body composition stats today. Thereafter, adjust your workout programs to improve your weak areas and then track your progress.

Download our body composition monitorsheets for free and print on A4 size refill paper. Use inkjets if you want to log your weekly stats oncolored sheets.  Surely, Toner Refill Store has in stock compatible ink cartridges to load your printer.

WEEKLY BODY COMPOSITION MONITOR Jan to Feb

WEEKLY BODY COMPOSITION MONITOR Mar to Apr

WEEKLY BODY COMPOSITION MONITOR May to June

WEEKLY BODY COMPOSITION MONITOR Jul to Aug

WEEKLY BODY COMPOSITION MONITOR Sep to Oct

WEEKLY BODY COMPOSITION MONITOR Nov to Dec

FITNESS PROGRAM

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12 Comments

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    Printable Workout Logs – Use Free Template to Track your Routines and Performance!
    February 9, 2011 at 8:45 am

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    Body Composition Assessment – Top 4 Methods of Measuring Body Fat | Healthy Always
    November 30, 2011 at 10:31 am

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