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 thighs.
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 in her.
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 resilient
body.
NOTE: These are broad recommendations to suit different body
type to achieve health and fitness goals. For a personalised WF
fitness program based on the five components of complete fitness
namely, cardiovascular training, strength training, flexibility
training, nutrition and weight management, Log on to
www.womenfitness.net/membership.htm.
About the author:
M Sc (child development),physical trainer ,presdent ,Women
Fitness.
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