It seems we all have something about our bodies we don’t like. Often, we focus on a problem and overlook the rest of our bodies.
But instead of obsessing about our little flaws, why don’t we learn to make the best of our bodies?
Once you determine what type your body is, you can learn to maximize its appearance. There are three main body types:
– Mesomorph: The strong, athletic person is typical of this type. In sports, these individuals can exhibit quick bursts of power. They build muscle easily, and they tend to look muscular. If they gain excess weight, it usually goes to the abdominal region.
– Endomorph: This type is soft and curvy, with a high percentage of body fat. These individuals put on excess weight easily, especially in the lower body. Their hips are as wide as, if not wider than, their shoulders. The muscles in an endomorph often don’t look toned, due to the extra layer of body fat.
– Ectomorph: This type is the long-and-lean look commonly seen in fashion models. These individuals are usually tall, with slender hips. The muscles may show definition with exercise training. But as ectomorphs get stronger, their muscles don’t get much larger.
According to Wayne Wescott, strength-training consultant to the national YMCA, most people have elements of the three body types.
The most common blend of types is the endo-ectomorph. These individuals have an endomorphic, curvy lower body, and a thin, angular, ectomorphic upper body.
Here’s how best to enhance your body type through physical activity or exercise:
Mesomorphs
Because they tend to develop muscle mass easily, the goal is to tone muscles without getting a bulky look. Follow these exercise tips:
Perform weight-training exercises using medium resistance and a high number of repetitions. This will keep muscles shapely and lean.
Partake in such actitives as fitness walking, bicycling in low gears, distance running or ballet and other dance.
High-intensity workouts work well for achieving well-defined muscles and burning off body fat. Strive for four to five cardiovascular exercise sesions a week for 30 to 60 minutes.
Endomorphs
Because they tend to put on weight easily, the primary activity is fat-burning aerobics in conjunction with lean-muscle-toning exercises. Follow these tips:
Focus workouts on low-to-moderate-intensity aerobic activities. Cross-training, or mixing up your activities, will work best.
Activities such as walking, jogging, bicycling in low gears and using cardiovascular machines set on low resistance are beneficial.
Aim for four to six days of physical activity a week for 30 to 60 minutes. Cardiovascular exercise should be the primary focus.
Concentrate muscle-toning exercises on the upper body to achieve better body proportions, because there is a tendency toward being bottom-heavy. Exercise with light weights and do high repetitions.
Ectomorphs
Because it’s hard for ectomorphs to build muscles, a common goal is to increase lean-muscle mass without losing body weight. Follow these tips to build muscle:
Take up strength training, using high resistance and a low number of repetitions. This will add muscle mass and tone muscles.
Participate in low-intensity aerobic activities, which will help build muscles in the legs. Walking up and down hills, using a stair-climber machine, bicycling in high gears and using the treadmill are best.
Try to do at least 20 to 30 minutes of aerobic exercise three to four times a week at a low intensity. You need to keep up your cardiovascular fitness and health even if you don’t need to lose weight.
