Exercise For Your Body Type

Man is not created equal. Well, when it comes to body types and workouts, that is. In the 1940s, an American psychologist proposed that there should be classifications of human physiques according to certain fundamental elements known as “somatotypes.” In a nutshell, there are three defining categories, although, most people fall into a unique combination of all three types with one dominating.

The promise of the perfect diet or exercise gadget can fall short of the desired end due to being an inappropriate method or approach to fitness for your body type. Commercials and advertising can leave you with a closet full of unused equipment as well as feeling bewildered. You may find yourself thinking that you will never reach your fitness goal. With a little knowledge, and by setting realistic goals for your somatotype, a fitter you can be closer than you think.

Ectomorphs

This type of body is tall and lean, with long, thin muscles and limbs, and low fat storage. They may appear delicate and fragile, and usually have a hard time gaining weight. Ectomorphs should focus on creating more lean muscle weight. This can be done by eating multiple times per day (three meals and two to three snacks), with extra protein to aid in the building of muscle.

An ectomorphs best bet for exercise would be to concentrate on strength training exercises, rather than cardiovascular or endurance training. Strength training should consist of fairly heavy weights and longer rest periods between sets (2 to 4 minutes). Even though the general rule is to let muscles rest 48 hours before training the same muscle again, ectomorphs tend to recuperate faster and may benefit from daily weight training if they so chose. They also tend to have weaker abdominal muscles. There may also be a need to correct postural defects with back, shoulder, and core exercises.

Mesomorphs

Mesomorphs have large bones and thick joints, a solid torso, and wide shoulders with a narrow waist. They generally have low fat levels and have an athletic appearance. Because they can gain muscle quite easily, they can enjoy strength training but with moderate weights and moderate rest periods between sets (30 to 90 seconds, unless their goal is to be a bodybuilder). Aerobic activities are fine for mesomorphs, but again, in moderation of no more than 30 minutes at three times a week.

Endomorphs

This is the body type that most people call “pear-shaped.” Endomorphs have a wide waist and large bone structure. They also are known to carry a lot of body fat and gain weight easily. However, they do also have a lot of muscle (which can come to their aid in a weight-loss program!). They are heavier and rounder individuals, but don’t have to be overweight.

Strength training should be done to get a better muscle ratio for increased metabolism, but aerobic activity five times a week for thirty minutes per session is going to help any extra weight come off and stay off. Don’t get out of breath – keep a nice steady pace to break a sweat. When strength training, use light-to-moderate weights at a fast pace, with very little rest in between sets (15 to 30 seconds). Try compound exercises that focus on more than one muscle at a time. Endomorphs have a tendency toward knee problem, so keep knee-strengthening and balancing exercises in the mix.

A little education goes a long way. Knowing how to exercise for your body type can get you on your way to doing something that will really work.