Body Composition

Question
Hi Dr. Rampacek,

Was a competitive runner for over 11 years doing 3 marathons and winning numerous age group awards in road races. Had back surgery and now only jog for fitness. I'm 54 years young and am 5'9" tall. My weight when I competed was around 165 and my body fat was 11%. Now I weigh 189 and my body fat is 17.1%. I'm paranoid about the weight gain and would like to get back to 165. But according to my present weight, my body fat is normal, less then 18%. In your opinion, do you think my stats are OK for my age and I should not worry about loosing more weight and body fat? Thanks.

Answer
Dear Dan,

The body fat standards are high. Since your high endurance days you were in the lower range of the body fat standards.
I use 16% as average, but the average is high as based on population norms. Use non-impact exercises (walking, swimming, biking, aquajogging, elliptical trainer as well as jogging) and a healthy dietary intake to reduce your body fat to between 12-15%. You will feel better and your weight will come down to where you want it. Give yourself time to do this since you can reduce body fat by about 1/2% per month.

I hope I have been of some assistance.

Dr. Christopher Rampacek