Skinny or Lean: Are They the Same?
Recently I heard that being ‘skinny’ and being ‘lean’ are not the same. What’s the difference? Being skinny and lean are indeed not the same in the world of fitness and understanding their differences may help in your athletic and/or fitness and health related goals. Skinny simply refers to being of small circumference size (diameter of arms, legs, etc.) and weight, especially when in relationship to your height. Believe it or not, skinny people often do NOT possess the low body fat one might expect due to their low muscle mass in relationship to what body fat they do have.
Lean people, on the other hand, possess a much higher amount of lean body mass (mostly muscle) coupled with a very low amount of body fat. For example, two 40 year old men could both stand 5’7” and weigh 150 lbs; however, one might be skinny and have 14% body fat while the other is lean with 7% body-fat. The one with the lower body fat (at the same weight and height) will have much more muscle than his counterpart. For example, many athletes who perform a lot of aerobic exercise such as running and don’t strength train will often be skinny but not necessarily lean.
Sarcopenia refers to the natural loss of muscle that starts around age 25 and with sedentary persons or those performing high amounts of aerobic activity, large amounts of muscle can be lost on most people by their late thirties if no strength training is taking place. After age 30, about half a pound of muscle is lost per year and over two and a half pounds of fat is gained because of the lower metabolism this loss of muscle induces. The main point is that just because someone is of lower bodyweight and/or circumference size, this doesn’t necessarily mean they have lower body fat and a high amount of muscle.
Remember, also, that it is muscle which raises metabolism, improves activities of daily living such as mowing the lawn, improves athletic performance, protects the body, and simply improves the cosmetic appeal of the human body as well.
Strength training is an often neglected component of athletic training and people simply exercising for health but it is just as important as cardiovascular (aerobic) exercise. Cardiovascular exercise builds little, if any, muscle and a strength training program is an asset to any person, in any situation. Many cardiologists now even prescribe strength training for their heart patients because when skeletal muscles are strong, less stress is transmitted to the heart during activities of daily living, such as when lifting a board or emptying the trash.
The American College of Sports Medicine recommends strength training 2-3 times per week for all apparently healthy individuals, not just athletes. If in doubt as to your particular situation, please consult your physician or an exercise physiologist at a local wellness center for more information.
“Don’t complain about growing old—many people don’t have that privilege.”
Earl Warren
rubber bands can help you gain strength. Everyone knows the strength of a rubber band and the utilization of a rubber band to hold things together. But did you know rubber elastic-resistance bands could help you to strengthen your muscles. Now you do not have to go into a weight room and fumble around with awkward barbells. You can utilize resistance bands, cords, or tubes for a complete workout. It is great for travelers.
References
American Institute for Cancer Research NEWSLETTER, Summer 2004, Issue #84, Pg 5. Fitness for Travelers: The Ultimate Guide for the Road. By Suzanne Schlosberg, Houghton Miffin, 2002.