Workout for Your Body Type
By Kelli Calabrese MS, CSCS, ACE
It’s another case of nature versus nurture. When we are born, we are predisposed to a particular eye color, skin tone and hair texture. We also inherit our body type from our biological parents. But how much of our shape are we destined to grow old with and how much do we have the ability to transform?
There are three basic body types. Most people are a mixture of the three, while only five percent of the population are purely one type. Since weight is so strongly related to your body type, body composition (the ratio of fat to fat-free mass) is a much better indication of ideal body weight than is the total weight obtained from stepping on a scale.
Genetic factors strongly dominate adult height, limb and trunk lengths, skeletal and sexual maturation and body type. On the other hand, other physical characteristics related to physical performance, such as body weight, skinfold thickness and body circumference can be modified considerably by environmental influences, though these influences interact with and are limited by genetic factors.
The 3 Body Types
Mesomorphs
Mesomorphs have muscular bodies, with broad shoulders, thick chests and
narrow waists (Arnold Schwarzenegger). They tend to be more proportioned.
Mesomorphs can have normal or low body fat, even though they may be
overweight according to standard height and weight charts.
They have an advantage over taller, less muscular people in weightlifting movements. Mesomorphs have greater strength potential. To minimize injuries, the total volume of repetitions, the number of training sessions and the frequency of high intensity workouts should be less than for other body types. They may also need more recovery time.
The mesomorph's program should focus on a combination of strengthening, cardio and stretching. Total body strengthening exercises should be performed 2–3 times weekly on alternating days, using a resistance that causes them to fatigue in 8–12 repetitions.
Cardio can be done 3+ days of the week for 30-60 minutes in their target heart rate zone. Any activities the person enjoys can be engaged in. Stretching should be done after each exercise session. The focus of the program is to manage body composition and enhance their predisposed strength advantage.
Ectomorphs
Ectomorphic people are thin, lean and tall with low amounts of fat-free
mass, and they can be underweight according to the weight charts
(basketball legend Larry Bird). Typically they are extremely low in body
fat and make the best endurance athletes. These body types do best in
sprints, the long jump and the vertical jump. They have later skeletal
and sexual maturation than the other two body types.
Ectomorphs with long torsos should work on stabilization exercises during total body workouts and sports movements. Working the abdominal and lower back should be a focus of their exercise program. Pilates and yoga would be advantageous to them. Overhead work like shoulder presses will be important to help gain control over their long torsos. Front squatting is also very helpful to work on balance and strength.
It's more difficult for ectomorphs to lift weights, because they have such long limbs and have to push and pull resistance farther than the other body types -- therefore, they work harder. An ectomorph wouldn't be very competitive as a power lifter. They have to use lighter weights, because they are moving throughout a greater range of motion.
Ectomorphs make great basketball and volleyball players. They typically have longer feet, which help with cutting and changing direction on the court. Ectomorphs typically have weak wrists and ankles, so they should also work on strengthening them with resistance training. Many people will wrap their wrists and ankles for added support.
Ectomorphs should perform strength training on alternating days weekly, choosing a resistance that causes them to fatigue in 6–10 repetitions. Cardio can be done 3+ times weekly for 20-60 minutes per session. Flexibility training should be engaged in after each exercise session. The focus of the program is to increase strength, gain muscle and decrease the risk of osteoporosis. Individuals should strive to do impact cardio activities like running and perform strength training using free weights in a standing position.
Endomorphs
Endomorphics are rounder, heavier, bigger, and softer than most people
(Drew Carey and Homer Simpson). These people are typically overweight,
with large amounts of fat free mass (muscle) and fat mass. Endomorphs
have long arms, long legs and short torsos.
Endomorphs should keep impact activities like jumping and running to a minimum, as the extra body weight causes additional stress on the joints and can potentially cause injuries to the feet, ankles, knees, hips and back. They should start out slowly, working up to 20 minutes of activity in their target heart rate range. Then, over several sessions, they should gradually increase time followed by increasing intensity.
Endomorphs should focus on strength training 2–3 times weekly, choosing a resistance that causes them to fatigue in 10–15 repetitions. They can do cardio most days of the week for 30–60 minutes in their target heart rate zone. Activities should be low and non-impact to start. Stretching should be performed after each exercise sessions. The focus of the exercise program is reducing body fat, improving health and decreasing risk of disease.
The bottom line is to choose exercises you love and do them often, but if you can tweak your program to work with your body type, there is a better chance of decreasing your risk of injury and seeing the results you desire and deserve.