Body Type Workouts >> What you need to know!

You may have heard of three different body types, Also known as somatotypes, But did you know that it is also important work out according to your body type?

Your body type is mostly genetic, but that doesn’t mean you are It is limited to a certain level of fitness. While you may not be likely to get this hourglass figure if you are predisposed to have a more straight and tight physique type, There are ways you can train to get the most out of your body type and possession Healthy fitness level and feeling great!

What are the three body types?

Generalizes the idea of ​​body types to the shape and composition of the human body, and divides characteristics into three common categories, known as the three somatotypes. The three body types are Ectomorph, Mesomorph, and Endomorph. You can get a good idea of ​​what these What body types look like and where they’re prone to Build more muscle and Store more fat than the image below.

The history behind somatotype theory

The idea of ​​the three body types was first introduced in the 1940s by Willian Sheldon, a professor at the University of Houston. After studying the physique of hundreds of people, he found three extreme types of the body – underweight, sports, and overweight.⁽¹⁾

It may sound simple, but his theory was that the human body falls into one of three categories and that it was impossible for a person to change or alter their physical pattern because it was determined by their skeletal structure.⁽²⁾

Recent research in somatotype theory

Over the years, there have been many studies conducted to test Sheldon’s theory. One study looked at kayakers, basketball players, and football players and observed an athlete’s body patterns in relation to the sport they played and level of performance.⁽³⁾

They found that the top athletes in each sport had a common body type. High-achieving kayakers fall under the anamorphic body type, basketball players fall under the medium shaped body type, and football players fall under the manifest body type.⁽⁴⁾

The results of this study concluded that there is a common physical pattern in each of the top athletes in their chosen sport.⁽⁵⁾

Conversely, there have been other studies arguing that the human body cannot simply be divided into three classes and that there must be more body types or combinations of exoteric, mesomorph, and endobody types where a person exhibits two basic features of two different types. from the body.⁽⁶⁾

How to exercise according to body types

Not everyone will fit in perfectly with that one class of body type, But you may notice that there is one Writes This is mostly. Let’s break it down a bit more and talk about each body type in more detail as well as how you should treat your body Fitness training and a balanced diet according to your type In order to maximize results.

ectomorph

The Ectomorph is naturally very thin, with narrow hips and shoulders, very low body fat and very slender arms and legs. An Ectomorph might say things like, “No matter how much I eat, it seems like I can’t gain weight.” cContrary to popular belief, not everyone is looking to lose weight. Because fitness training is also about health. So here are some great tips for fitness training and a balanced diet for Ectomorphs.

Ectomorph Workout:

Strength Training for Ectomorph:

• Work with heavy weights with plenty of rest between sets (2-3 minutes) and between exercises (5 minutes).
• Only train one part of your body each training day to avoid spending too many calories.
• Aim for 5-10 reps and 6-8 sets of each exercise.
• Take plenty of rest between workouts and never train a painful muscle group. And if you really feel pain, try it Rolling foam for recovery.

Take a look at this Low intensity strength training Our workout adidas training app

Cardio training for the Ectomorph:

• Minimal heart disease.
• Moderate, low-intensity cycling and brisk walking (think of them more as relaxing cardio activities stress reduction).
• Low-intensity full-body exercises like Pilates and dance and yoga

Take a look at this Low intensity cardio training Training on the adidas Training app

Ectomorph diet and nutrition:

• Choose balanced meals, and be sure not to miss meals or swap snacks.⁽⁷⁾
• A diet of moderate proteins, low fats, and high carbohydrates.
• Starchy carbohydrates such as rice, oats, quinoa, and potatoes are a healthier option.
• A balanced diet can include oatmeal, fruits, vegetables, nuts, lean meats, and quinoa.
• Avoid processed carbohydrates like chips and candy.

mesomorph

mesomorph body types Able to put on muscle easilyThey often have strong legs, broad shoulders, and a narrower waist. In general, they also have a very low percentage of body fat They are not considered overweight or underweight.

Mesomorph Workout:

Strength training for Mesomorph:

• The more variety of training, the better the results.
• light, moderateAnd the And heavy weight training as well as body weight training with adidas training app.
• Basic exercises (squats, lunges, deadlifts, rows, chest presses, shoulder presses, etc.) with heavy weights, followed by isolation exercises with medium/light weights.
• Aim for 8-12 reps for most exercises. When it comes to leg training, you can combine really heavy weights around 6 repetitions and really light or no weights around 25-30 reps for 3-5 sets.
• Adda job In another strength training activityflies That’s what you think be cheerful It can add variety to your fitness routine, like this Slim lower body with belt resistance band workout.

Take a look at this strength training On our adidas Training app

Cardio training for Mesomorph:

• 3 days a week of 15-30 minutes of cardio.
• Get motivated by having fun and rhythm with HIIT workout on our adidas Training app.

Take a look at this cardio training On our adidas Training app

Mesomorph diet and nutrition:

• Balanced and even distribution of proteins, carbohydrates and fats.
• Dinner idea could be grilled chicken breasts, grilled sweet potatoes, and grilled vegetables.

Endomorph

Endomorph body type More round and pear shaped And the They tend to store more body fat throughout the body, especially in the legs and arms. usually, it’s a Much harder for an Endomorph to put on muscle and much easier to gain weight. However, as we mentioned before, Health and fitness are possible for all body types despite genetics. Reaching your goals may take more discipline and time, but becoming fitter and healthier is well worth the effort in making better choices.

Endomorph Workout:

Abdominal strength exercises:

• Full-body exercises with compound movements to burn the most calories. This could be a combination of Bodyweight training using the adidas Training app As well as moderate weight lifting.
• Avoid lifting weights with low repetitions.
• Aim for 8-12 reps, 3-5 upper body reps, and 12-20 lower body reps.
• After you reach your initial weight loss goals, it’s okay to start isolating the muscles you want to shape a little more.

Take a look at this strength training On our adidas Training app

Cardio Training for Endomorph:

Take a look at this cardio training On our adidas Training app

Endomorph diet and nutrition:

• The Inner Forms diet is higher in proteins and lower in starches.
• Eat foods like quinoa, zucchini noodles, chickpeas, lean meats, and vegetables.

With so much information, it can be quiet overwhelming to find the right body type workout it Better fits your needs. Knowing your fitness type is a great start Point to help point you in the right direction. And remember that long-term results, regardless of your body type, take time and consistency. So go ahead and make the necessary adjustments as you continue your fitness journey!