Why You Should Train for Your Body Type
CHAMPAIGN, IL--(Marketwired - November 07, 2013) - Genetics play a huge factor in how the body responds to exercise. The average gym contains people of all shapes and sizes, and even those deemed "very fit" will have varying body shapes and response patterns to exercise in the way they develop muscle, burn fat, and improve their cardiorespiratory fitness. "Simply doing the same training as somebody whose body you admire and want for yourself may not work for you," says fitness expert Dean Hodgkin. "Attaining your goal may require you to train specifically for your body type."
In the forthcoming book Better Body Workouts for Women (Human Kinetics, October 2013), Hodgkin and former international athlete and fitness presenter Caroline Pearce explain the three body types and the training recommendations associated with each one to create an effective exercise program. "Body shapes have typically fallen into one of three categories: mesomorph, ectomorph, or endomorph," Pearce explains. "In reality, most people will share characteristics from all three categories, but it is likely that you will identify with one category more than another. Each category has its own advantages and disadvantages in terms of health and fitness, but your understanding of these is the key to your success."
Mesomorph
The athletic physique for a mesomorph includes broad shoulders, narrow waist and hips, good muscular definition, low body fat, and a reasonably fast metabolism. Mesomorph body types respond well to most types of training -- especially resistance and body shaping exercises -- and sustain low levels of body fat. "The disadvantages for mesomorphs are they can often become overtrained, so they should be mindful of incorporating rest days and lighter training sessions into a training program," Hodgkin says. "Also, stagnation can easily occur if they are not challenged with varying exercise routines, and they can put on weight quickly when training stops."
Here are recommendations for mesomorphs:
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Combine both major and minor muscle group exercises into an exercise routine.
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Use superset training to maximize effort during workout time.
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Progress training regularly and keep it varied with regard to exercise modality, type, and intensity.
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If trying to minimize muscle mass, favor steady-state and interval training over maximal sprints and lifts. Also practice yoga, Pilates, and light-weight, high-repetition circuit training to develop longer, leaner muscles.
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If trying to maximize muscle, allow adequate recovery between exercises and sets and between weight training sessions. This allows regeneration of energy systems in the first instance and muscle adaptation in the latter.