Top 10 Workout Tips For Apple-shaped Women
Bodies come in many shapes,
but the most dominant are the "apple" and the "pear" shape. The apple body
shape is biggest in the middle, chest and stomach,
but little in the arms and legs.
According to a 14 year study,
a comparison disclosed that normal-weight people with pear-shaped waist-to-hip
ratios, those with "normal healthy" BMI and thicker middles were more than twice
as likely to die of any cause and 2.75 times more likely to die of
cardiovascular disease. Normal-weight Americans with an accumulation of fat
around the middle are more likely to die of heart disease, and of any other
cause. Women whose waists were larger than 85% of their hip size, were in the
danger zone: Their fat distribution clusters around the middle.
Waist-to-hip ratio is heavily influenced by genetics as well as diet. But
experts have long known that exercise can be a powerful influence on improving
waist-to-hip ratio, even when it does not budge BMI.
WF experts have put together tips to help apple-shaped women gain control over
their body, they are:
you are an apple, you will want to focus on aerobic
order to slim down and lose body
You can take up cardiovascular activities
like rowing, swimming or cycling to
protect the knees and ankles. The stepper and
the treadmill on
incline are great cardio to
lose weight all over while still building some muscle tone on the legs.
A cardiovascular workout of at least 40-70 minutes, 3-5 times per week
the next step of walking. Running can
help in burning more calories and fat than
walking. Even it can be performed by anyone. Running is the best
exercise for those apple shaped women who want to burn more fat and
calories in short time period. A higher amount of calories and fat will
be expended because huge amount of energy is required for running.
shaped women tend to carry more weight around their waistline, so
it’s important to perform core
strengthening exercises like
the plank as well as the side plank. Plank is an excellent core strengthening
face down on the floor and rest your weight on your toes and
forearms (palms facing the floor). Your back should be flat and your
body should form a straight line. Hold this position for up to a
minute (or until your body starts to fatigue) and repeat. For side
plank, lie on your side (body raised) and rest your weight on your
feet and forearm. Your body should form a straight line. Hold the
position for up to a minute and repeat. To make this exercise more
challenging: from the side plank position slowly dip down until your
mid-section is almost touching the floor; lift back up and repeat.
up a Strength training program composed of higher
least 12-20 reps (with 30-60 sec of rest between the sets).
Resistance exercise helps build and maintain muscle strength and
promotes the growth of healthy muscle fibers, an important aspect in
burning calories and minimizing fat accumulation.
at least two sessions per week of
strength-training exercises in your regular workout routine. Exercise bands,
free weights and resistance machines all provide a variety of exercise options
that help you burn fat and increase muscle.
Since apple shapes have a disproportional lower body compared to upper body,
resistance training should focus on increasing lean
muscle mass in the legs and bottom to
balance the body out. Squats, lunges, leg press and dead lifts are perfect
activities. By working on the lower half of your body, you can help balance out
your chest and shoulders.
If you are looking for upper body exercise, traditional push-ups or modified
push-ups (knees touching the floor) will help strengthen your chest, arms and
Exercises such as kayaking
or playing tennis will
tone the waist through
their torso-rotating actions. During an hour-long singles game of tennis, a
160-lb. individual will burn approximately 584 calories. If you weigh more than
this amount, you'll burn more calories. If you weigh less, your calorie burn
rate will be lower.
Yoga & Pilates are
an excellent exercise option for apple shaped women to develop the core area
and tone the midriff. The teaser is an excellent abdominal
exercise. Lie on your back with your legs straight and extended up
at a 45 degree angle from the floor. Keeping your arms straight,
reach up toward your legs until they are parallel with your legs
(your legs and torso should form a V-shape). Hold the position for a
few seconds; then lower your upper body back down (keeping your legs
up) and repeat. Another one is the Hundred. To do, lie on your back
with your knees bent and your legs lifted off the floor with your
knees toward your chest. Begin the exercise by contracting your
abdomen, lifting your head and shoulders off the floor and extending
your arms forward. Pump your arms, lifting and lowering them while
synchronizing your breathing, completing five pumps for every
exhaled breath. Continue until 100 repetitions are completed.
standing tall. Having
a tall and straight posture will give automatic visual results. Be
sure to pull in your stomach muscles as you straighten up. As
pulling in the stomach and standing tall become a habit, it will
tighten the tummy all day.
on changing up your cardio routine regularly.
Never do the same exact workout for longer than a month. Especially
during midlife, fat cells take on a new job, because they start
producing oestrogen in a bid to compensate for what's being lost
from your ovaries and cushion you from the worst effects of lowered
hormones. The trouble is, they do it by multiplying in number, and
by getting bigger. Result - a gradual increase in weight, which
creeps on inexorably, even if your eating and exercise habits are
the same as ever. Make physical exertion a priority.
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
Calorie Burning And Walking
|2 mph or
|3 mph or
|4.5 mph or
The above information is taken from ‘Shape up! Tailor made training for
female body shapes’ by Caroline Sandry and John Shepherd.
Note: Always check with your doctor before starting your fitness routine,
especially if you suffer from chronic pain or illness. Visceral fat, the type of
fat that contributes to a round waistline, produces hormones that produce a
negative effect on your cholesterol levels and reduce your ability to use
fat increases your risk of certain medical conditions, such as type 2
diabetes, breast cancer, stroke, cardiovascular disease and colorectal cancer,
all of which may lead to premature death.
Dated 29 August 2012