Apr 30, 2011
Exercise for Your Body Type
It's important when considering a workout to really understand your body and what it's capable of. One of the best ways to do this is to find out your body type. I've created a simple and easy guide so you can reach your maximum workout potential.
BODY TYPE: MESOMORPH
This type is genetically predisposed to great musculature gains. Usually very athletic looking, they have a good posture and are symmetric. Mesomorphs build muscle fast and loose fat rapidly if on the right diet and fitness plan. And can also gain fat rapidly if let to do no activities.
CARDIO FOR MESOMORPH
Cardiovascular exercises should be done 2-3 times a week for about 20-30 min per session.
• Intensity for cardio should be moderate to high for fat burning.
• I suggest an interval session were intervals are 45 seconds on and 15 seconds off for the 20-minute period.
• Don’t go over board as it is believed that Mesomorph could loose lean mass if cardio is too long/frequent, so don’t be a hamster on that treadmill!
WEIGHTS FOR MESOMORPH
• Heavy weight performed explosively. Super sets are great and 3-4 exercises per body part.
• For example if your doing shoulders start with overhead press 3 sets of 15 reps
• Superset with lateral raises 3 sets of 15.
• Always allow proper recovery (24-48 hours), rest and variety as this style of workouts can easily lead to overtraining.
BODY TYPE: ECTOMORPH
This type is long and lean with smaller muscles. It is much harder for this group to gain size, muscle, or weight.
Ectomorphs usually have a harder time keeping weight on so cardiovascular training should not be a priority. Focusing on lean muscle gains is a good idea for long-term health.
WEIGHTS FOR ECTOMORPH
• You will benefit the most if you train with heavy weights.
• Exercises using barbell and dumbbell are great at achieving this such as squats, dead lifts, barbell curls, and skull crushers.
• Barbells allow you to use full range of motion and are said to be best at mimicking natural human body movement.
• By taking longer rests between sets (2-3 min), you can replenish your ATP level and lift intensively again.
• Performing such workouts using heavy weight puts a lot of pressure on your body.
• So make sure if you train this way you are taking proper rests between sessions.
BODY TYPE: ENDOMORPH
This particular body type is generally predisposed to higher body fat percent accumulation. It is harder to tone without a proper diet and exercise regimen. When choosing a type of workout, Endomorph’s should focus on enhancing their metabolism, since Endomorph’s are prone to carrying extra body fat, cardiovascular training must be present and regular.
CARDIO FOR ENDOMORPH
• Try switching it up with running, spinning, biking, or elliptical.
• A 30-40 min (including warm up and cool down) session would be suitable.
• I suggest using a heart rate monitor to keep within your target heart rate range in order to maximize fat loss.
• To find your target range, take 220 minus your age and multiply the result by the percentage of exertion you aim at working out at.
• I suggest circuit training with Repetition range of 10-15.
• Short rests no more than 30-60 seconds to keep the heart rate in a calorie-burning zone.
• For example 15 squats, 10 push-ups, 20 jumping jacks, 15 overhead press, 15 dips, 15 wood-chop, 15 crunches and 15 bicep curls rest 1 minute and repeat 3 times.