Working out without seeing any results? It could be you're not doing the right kind of exercise for your body. By identifying and understanding your body type, you can devise an effective exercise program that works for you.
Endomorphs, Ectomorphs and Mesomorphs
Exercise science has identified three main categories of body type. Each looks and works differently.
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Endomorphs: Characterized by large bones, round faces and bodies, ectomorphs tend to gain weight easily because of their slow metabolisms. Fat is most often stored around the middle of the body.
Ectomorph: The opposite of endomorphs, ectomorphs have long, narrow flexible bodies. An ultra fast metabolism means the ectomorph can eat what they want and not gain weight. Although this may sound ideal, ectomorphs often lack a defined shape because of low muscle weight with shoulders, waist and hips generally the same size.
Mesomorph: Naturally lean and proportionate, mesomorphs tend to control their weight the best. With broad shoulders, narrow waists and well defined muscles, they have a fast metabolism, Although not as flexible as ectomorphs, they excel at exercise involving endurance and stamina and increase muscle mass quickly.
Exercises that work for one body type won't necessarily work for another because of these metabolic differences. This is because the various types of exercise work the body in different ways.
How Exercise Works
Exercise falls into two categories: aerobic and anaerobic. The effects of each vary, generally either influencing whether fat is burned or muscle bulk is increased.
Aerobic exercise involves a sustained effort over long periods, which leads the body to burn fat stores. Walking, swimming and jogging are all excellent forms of aerobic exercise to help burn off excess inches.
Anaerobic exercise works directly on the muscle groups. Toning exercises,such as push-ups, squats and jumps or any anaerobic exercise involving short bursts of activity, burns carbohydrates, tones and firms muscles.
However, these exercises are not useful for fat burning because the duration of the exercise does not allow the body to switch into fat-burning mode. Although they won't burn off existing fat stores, these types of exercise burn off more calories than aerobic exercise, preventing further storage of fat.
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To burn off fat and tone muscle, the best form of anaerobic exercise is weight training. Whilst carbohydrates are initially used to fuel the body, the extra weight applied to muscle groups increases the metabolism, taking the body into the fat-burning zone.
The Best Exercise For Each Body Type
Once you understand how exercise works, you can match appropriate routines to your body type to help you achieve your goals. As with all exercise routines, consult your doctor before beginning.
Endomorphs should begin with an aerobic workout to boost their slower metabolism and to begin to burn off excess fat. Begin by choosing an activity such as swimming or cycling to be practiced four or five times a week. After a while, include low-intensity weight training into your routine once or twice a week, to continue the fat burning and to help develop muscle tone.
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Ectomorphs: To increase muscle tone and definition, anaerobic exercise is best. Try circuit training three times a week, combined with three weekly sessions of high and low-intensity weight training.
Mesomorphs: To increase flexibility and avoid bulking up muscles too much, try short, regular sessions of swimming or yoga.