Exercise for your body type

How To Exercise Right For Your Body Type

Meghan Rovelli, 28, always had an athletic build, but to prepare for her sleeveless wedding gown, she wanted more definition in her arms and upper body. After seeing Hillary Swank’s lean pecs and sculpted triceps in the film Million Dollar Baby, the New York City-based publicist decided to try boxing. Enjoying the workout, Rovelli devoted herself to training well past her 2007 honeymoon.

After about six months, however, it occurred to her that she was putting on too much muscle. She says she walked by a mirror and was startled by just how bulky she had become. Blazers that once suited her 5’3″ frame were becoming uncomfortably tight. Friends were also telling her she looked big. She wanted to look lean, she says, and not like a “weight lifter.”

For Rovelli, that meant quitting boxing and starting a program that was right for her own body type: yoga and Pilates. Though boxing was right for Swank’s lean body type, it was bulking up Rovelli’s already athletic frame. “I always thought these exercises were poor man’s workouts because you weren’t sweating,” says Rovelli about the two holistic fitness techniques. “But it started working. I lost bulk and became more streamlined.”

Like Rovelli, many women who try popular workouts find they are not one size fits all. Certain types of exercises will be more effective–and safe–depending on your body type.

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Generally, people fall into three body types. Endomorphs tend to store more fat than the other body types and are sometimes called pear- or apple-shaped. Ectomorphs, the so-called “string beans,” tend to be thin, long-limbed and have difficulty putting on fat and muscle. Mesomorphs have athletic builds, characterized by high muscle mass and little fat.

“The ratio of fat to lean muscle has a significant impact on how many calories you burn,” says Cedric Bryant, Ph.D., a physiologist and chief science officer at the American Council on Exercise, the organization that certifies professional trainers. All other things being equal, the higher your ratio of lean muscle to fat, the higher your metabolism will be. Though body types are genetically predetermined–and most of us will fall into one of the three categories–this ratio can be altered with the right exercise and a healthy diet.

Endomorphs

While endomorphs have a harder time than other body types in losing fat, even in the most extreme cases they can be just as fit as other body types. As evidenced by the NBC show The Biggest Loser, “when they lose the weight, they are skinny people like anyone else,” says Cindy Bailey, Ph.D., director of physical therapy at Orthopaedic Hospital in Los Angeles.

For endos, who usually carry extra fat around the lower abdomen, hips and thighs, the key is to start with a program that burns calories instead of a lot of strength training. The extra weight they carry can cause increased pressure on joints and bones, so it is important for endos, at first, to avoid engaging in exercises that can add stress to these areas, says Dr. Mark Klion, an orthopedic surgeon at Mount Sinai Hospital in New York City. That means trading high-impact exercises like tennis, jumping rope or other activities that involve intense and repetitive movements for low-impact cardio workouts like walking or biking.

For endomorphs with larger breasts, some adjustments may be in order. Instead of riding a regular bike, for example, top-heavy endos might want to try recumbent bikes, which will prevent them from hunching over. Light weight lifting is also recommended to increase mid- and upper back strength

Another concern for endos is the psychological aspect of beginning a workout routine. Jay Cardiello, a trainer who helped rapper 50 Cent achieve his famous physique, recommends non-competitive team sports. Seeing thin or fit people at the gym can often be discouraging. With league activities, like volleyball, “you have someone next to you who is in the same position you are in,” says Cardiello.

Ectomorphs

This psychological component can be even tougher for ectomorphs. Many scoff at ectomorphs’ burden of being too skinny, but they often find themselves being called geeky, flat-chested or even accused of being anorexic. “For an ecto to gain weight is harder psychologically than for an endo to lose,” says Bailey. “They have to eat more, but everything in the media tells them not to.”

The goal for this thin body type is to gain tone or muscle mass. The same cardio exercises that work well for their pear-shaped friends will just exacerbate the beanpole look for ectos. While their long arms and legs are well-suited to activities like long-distance running, women in this category looking to build muscle tone are advised to lessen the cardio and increase resistance training.

Ectos looking for more curves should take up swimming because the water provides resistance and the body will often provide extra fat insulation for skinny bodies that do regular pool workouts, says Bailey. Resistance training can also help build both muscle tone and bone density, which is important for ecto women, who often have small fragile bones prone to osteoporosis.

Mesomorphs

Common belief is that mesomorphs, like the publicist Rovelli, have it made with their strong and athletic builds, which are neither too fragile or too flabby, but many women with this body type sometimes find themselves getting bulky too easily.

“Mesos are going to have an easier time putting on muscle mass,” says Bryant. But “many women find that unattractive.”

For these body types, Bryant suggests the movement, posture and breath control of yoga and Pilates because it provides muscular conditioning in a routine less likely to create a bulky look. Rovelli says that since starting yoga, her husband has told her she looks thinner even though she is working out a lot less than she did during her boxing days. “I should keep this routine for a while,” she says. “It’s working.”

Biking

This exercise can be safe and effective for every body type. For endos, cycling provides a good cardio workout and is easy on joints and bones because they aren’t bearing full body weight. Ectos looking to achieve those shapely calves and toned thighs can take a more vigorous ride on a course with a few hills. Mesos can take a less challenging routine that will maintain muscle tone but won’t create bulk.

Swimming

While they should be aware of over-extending their long limbs, ectos will get good results from swimming. Being in the water provides resistance and strength training, and regular pool workouts will cause the body to naturally add fat as insulation–creating curves, says Cindy Bailey, Ph.D., director of physical therapy at Orthopaedic Hospital in Los Angeles.

Rock Climbing

Rock climbing provides effective upper and lower body strength training for ectos looking to create muscle tone. Building muscle mass, however, also requires increasing calorie intake, especially in the form of protein, says Dr. Mark Klion of Mount Sinai Hospital.

Volleyball

Played non-competitively with others of the same fitness level, volleyball can be a great sport for endos. Everyone on the team will generally be in the same shape, which will keep the exercise approachable and more enjoyable to continue. It is important for endos on any weight loss regimen to have realistic expectations and patience, says Jay Cardiello: “They’re going to see a change, but it won’t be fast.”

Walking

Its combination of cardio and low stress on joints and bones makes this exercise ideal for endos. It also doesn’t require equipment to start and can be done anywhere, which is great for people who are just getting started on an exercise program. Trails with hills can be added later for a greater challenge.

Yoga and Pilates

While mesos excel at almost any sport because of their strong, athletic builds, many women find the bulk of excess muscle unattractive. To keep muscles lean and strong, yoga and Pilates, which promote stretching, are ideal. One thing to watch for is taking the range of motion too far. “Having a lot of muscle and having your joints be flexible are two different things,” says Bailey. It is important to identify your limits and slowly increase flexibility.

Source: www.forbes.com