One of the most
important part of a fitness program is knowing and understanding your body
type and finding what works for you. Everyone is an individual with a unique
makeup. To this, every program designed has to be tailored towards the specific
individual. Knowing what your bodys natural tendencies are, a diet and exercise
program can be designed to go with the natural flow instead of fight it.
One method of catagorizing body types recognizes three different physical types and is called Somatypes.
Somatypes recognizes the mesomorph, the ectomorph and the endomorph. From
these three catogories it then sub-divides into approximatly 45 different
forms of body types consisting of a combination of all three body types.
No one is totally one body type. The ways and places a person gains and stores
body fat plays a large role in determining the body types. Knowing your body
type will aid in the development of an effective training program as each
body type responds differently to exercise and exercise type.
has a large chest, long torso, solid muscle mass and is very strong. Mesomorphs
find it easy to build muscle mass and respond well to training of all types.
Short recovery times are sufficient for mesomorphs because of the bodys positive
response to training. Mesomorphs usually dont require long workout sessions.
Cardio workouts should be short with high intensity to increase the lactate
threshold, the fat burning, low intensity long duration cardio sessions are
not needed. A balanced diet with sufficient amounts of protein and carbohydrates
to fuel the high metabolism. Mesomorphs are the happy medium, muscular but
has short musculature, a round face, short neck, wide hips and havy fat storage.
Endomorphs will not have trouble building muscle mass but will have trouble
losing fat. Endomorphs should include cardio workouts into their training
programs and maintain a low calorie diet that contains the necessary amounts
of protein and carbohydrates and definetly watch the fats. High set, high
repetition exercise with short rest periods work best as this aids in the
burning of calories and fat reduction. Endomorphs tend to have a higher percentage
of fast twitch (sprint) muscle fibers. They can add muscle mass quicker,
but can gain fat very easily as well.
has a short upper body, long arms and legs, long narrow feet and hands and
very little fat storage. Narrow shoulders and narrow chest with long thin
muscles. The typical ectomorph wants to gain lean muscle mass, develop strength
and endurance. Muscle mass develops slowly and moderately heavy to heavy
resistance training works best for ectomorphs. An increase in the daily caloric
consumption will aid in the development of building lean muscle mass. Increase
protein and carbohydrates. Workout sessions are usually longer with cardio
workouts kept to a minimum usually consisting of short duration, high intensity.
Ectomorphs tend to have a higher percentage of slow twitch (endurance) muscle
fibers. Ectomorphs have a harder time adding muscle mass, but seem to eat
anything without gaining fat.