Bowflex 003-3211-120108A Using calipers when measuring skinfolds, Stand relaxed with, Women Men

To accurately track your progress through this six-week program, it is necessary to take skinfold measurements. By measuring yourself in this way, you will be able to determine your lean-body mass and your body- fat percentage. The goal of this program is to increase your lean-body mass and decrease your body-fat percentage.

Please read this section carefully. Proper measuring techniques are essential to track your success. It is best to have someone measure you. Measuring yourself can lead to inaccurate results.

Women measure: Suprailium, triceps and thigh. Men measure: Chest, abdomen and thigh.

Suprailium

Stand relaxed. Pick up a diagonal

skinfold­ just above the crest of the hip bone on

the right side of the waist.

Triceps

Stand with right elbow flexed

90 degrees and locate the center of the back of the upper arm midway between the shoulder and the elbow. Relax arm at your side. Pick up skinfold as pictured.

Thigh	Chest	Abdomen
Stand relaxed with	Stand relaxed.	Stand relaxed. Pick
most of the weight	Pick up a diagonal	up a vertical skinfold
on your left leg. Pick	skinfold over the	on the right side of
up a skinfold in the	right pectoralis	the navel.
vertical plane on	muscle, midway
the front side of the	between the armpit
right thigh, midway	and the nipple.
between the hip and
knee joints.

Using calipers when measuring skinfolds

The procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of skin and surface fat and pull it away from the underlying muscle. Take the caliper in your other hand and open the jaws. Clamp the jaws over the pinched skin and fat. The jaws exert constant tension at the point of contact with the skin. The thickness of the double layer of skin and fat can then be read directly from the caliper, which is marked in millimeters.

Women	Men
Suprailium ___________________________________	Chest _________________________________________
Triceps ______________________________________	Abdomen ______________________________________
Thigh _______________________________________	Thigh _________________________________________
TOTAL ______________________________________	TOTAL ________________________________________

Use these figures on the following chart to determine your body-fat percentage and enter the number on the line below.

Starting body-fat percentage: ____________________________________________________________________

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Owner’s Manual