Fitness tips to suit your Body-Type
Genetics play the leading role in creating the basic shape of your body and
you have to begin with
being realistic, so that you can do the best you can, with what you have. Body
type of an individual, is a word related to the metabolism and genetic
pre-disposition towards gaining fat or muscle or staying lean.
All of us are programmed by birth to be tall and long-limbed, petite and short
limbed, small framed or big-boned or whatever. It is better for all of us to
begin accepting the imitable things about our body type, and move towards
improving on what can be improved.
Genetics also determine where you are likely to gain weight, which at times
might not be appreciable by you. No matter what you do, you might find that any
extra pound you carry appears around your middle, on your hips and thighs or
below your beltline.
This clearly proves that women with different Metabolic rates and different
body shapes need to workout differently. A woman who has a tendency to gain
weight/fat easily will need to do more exercise than a woman who cannot gain
weight no matter what.
Physiologists have divided women into three basic body types :
Ectomorphic: are lean, long-limbed and often tall. These woman
have long torsos, slim hips and shoulders and small bones in proportion to
their height. The Ectomorphic women generally have a very high metabolic
rate making it difficult for them to gain both muscle and fat.
They generally need less aerobics and should do anaerobic/strength building
or Resistance training exercises with repetitions in the range of 6-10 with
a resting time of 45-90 sec between each set. The number of sets to be
performed will depend on the need for fitness or a particular sport.
The aerobic workout should last for at least 20 minutes, 3 times a week for
cardiovascular fitness. If you play a sport that requires physical
conditioning, then you will need to vary the routine for aerobic workout
according to the need of the sport.
If Ectomorphs desire to gain size, they should indulge in strength training
repetitions of 6-10 with heavier weights with a resting span of 30-45 sec.
Endomorphic : are short of limb and torso with more rounded
bodies. They tend to store body fat easily and might also be big-boned. They
generally tend to gain weight in the lower part of their body. Endomorph
women can be curvaceous like Madonna, or Pia Zardora. In reality many
endomorphs spend their lives fighting fat.
A cardiovascular workout of at least 30-40 minutes, 3-5 times per week is
desired. Similarly, due to a serious need of increasing the BMR to burn more
calories at rest than fat, endomorphs need to take up a Strength training
program composed of higher repetitions at least 12-20 reps (with 30-60 sec
of rest between the sets). Aerobic exercise is essential for weight loss,
cardiovascular fitness and body-shaping, on the other hand anaerobic
exercise is essential to gain muscle and build strength.
By building on muscle content through a customized strength training
program, Endomorphs can increase their Basal Metabolic Rate in order to
manage their weight. Endomorphs who put on weight become "pear shaped" and
carry their extra weight below the belt on the hips, abdomens, buttocks and
Mesomorphic : tend to have a square, sturdy bodies and often are
fairly big-boned. They are athletically built and can bulk up their muscles
more easily than women of other body types. If they do gain weight, it is
generally centered in the abdomen.
Mesomorphic women need to take up 20 minutes of cardiovascular workout, 3
times a week to maintain their fitness level. They generally need a balanced
strength training program composed of low repetitions for size and high
repetitions for definition. The span of aerobic workout will vary according
to the sport you play or the goals desired by you.
Overweight Mesomorphs become "apple-shaped" who carry their extra weight
around their midsection. Their problems are big bellies and "love handles"
on the side of their torsos.
Please do not make these categories as strict "pigeon holes" to put yourself
or your workout partner in. An Ectomorph might have a little of Mesomorph in
her and vice-versa Similarly an Endomorph might have a little of Mesomorph
No matter what your fitness level and body type is, The
WF weight loss and
fitness program will provide you with a complete fitness program based on
the five components of complete fitness, namely, Cardiovascular Training,
Strength training, Flexibility training, Nutrition and Weight Management.
The professionally designed WF fitness program, exercises all the major and
minor muscle groups of the body through a complete aerobic and anaerobic
workout to help you achieve health and fitness goals.
By staying committed and incorporating a comprehensive fitness program into
your lifestyle you can achieve a lifelong healthy and fit body. The benefits
of WF aerobic and anaerobic fitness program are optimum healthy body weight,
improved level of strength, better posture, improved co-ordination and a
Dated 05 March 2013