"I prayed for twenty years but received no answer until I prayed with my legs."Frederick Douglass
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Genetics play the leading role in creating the basic shape of your body and you have to begin with being realistic, so that you can do the best you can, with what you have. Body type of an individual, is a word related to the metabolism and genetic pre-disposition towards gaining fat or muscle or staying lean.
All of us are programmed by birth to be tall and long-limbed, petite and short limbed, small framed or big-boned or whatever. It is better for all of us to begin accepting the imitable things about our body type, and move towards improving on what can be improved.
Genetics also determine where you are likely to gain weight, which at times might not be appreciable by you. No matter what you do, you might find that any extra pound you carry appears around your middle, on your hips and thighs or below your beltline.
This clearly proves that women with different Metabolic rates and different body shapes need to workout differently. A woman who has a tendency to gain weight/fat easily will need to do more exercise than a woman who cannot gain weight no matter what.
Physiologists have divided women into three basic body types :
Ectomorphic: are lean, long-limbed and often tall. These woman have long torsos, slim hips and shoulders and small bones in proportion to their height. The Ectomorphic women generally have a very high metabolic rate making it difficult for them to gain both muscle and fat.
They generally need less aerobics and should do anaerobic/strength building or Resistance training exercises with repetitions in the range of 6-10 with a resting time of 45-90 sec between each set. The number of sets to be performed will depend on the need for fitness or a particular sport.
The aerobic workout should last for at least 20 minutes, 3 times a week for cardiovascular fitness. If you play a sport that requires physical conditioning, then you will need to vary the routine for aerobic workout according to the need of the sport.
If Ectomorphs desire to gain size, they should indulge in strength training repetitions of 6-10 with heavier weights with a resting span of 30-45 sec.
Endomorphic : are short of limb and torso with more rounded bodies. They tend to store body fat easily and might also be big-boned. They generally tend to gain weight in the lower part of their body. Endomorph women can be curvaceous like Madonna,or Pia Zardora. In reality many endomorphs spend their lives fighting fat.
A cardiovascular workout of at least 30-40 minutes, 3-5 times per week is desired. Similarly, due to a serious need of increasing the BMR to burn more calories at rest than fat, endomorphs need to take up a Strength training program composed of higher repetitions at least 12-20 reps (with 30-60 sec of rest between the
sets). Aerobic exercise is essential for weight loss, cardiovascular fitness and body-shaping, on the other hand anaerobic exercise is essential to gain muscle and build strength.
By building on muscle content through a customized strength training program, Endomorphs can increase their Basal Metabolic Rate in order to manage their weight. Endomorphs who put on weight become "pear shaped" and carry their extra weight below the belt on the hips, abdomens, buttocks and thighs.
Mesomorphic : tend to have a square, sturdy bodies and often are fairly big-boned. They are athletically built and can bulk up their muscles more easily than women of other body types. If they do gain weight, it is generally centered in the abdomen.
Mesomorphic women need to take up 20 minutes of cardiovascular workout, 3 times a week to maintain their fitness level. They generally need a balanced strength training program composed of low repetitions for size and high repetitions for definition. The span of aerobic workout will vary according to the sport you play or the goals desired by you.
Overweight Mesomorphs become "apple-shaped" who carry their extra weight around their midsection. Their problems are big bellies and "love handles" on the side of their torsos.
Please do not make these categories as strict "pigeon holes" to put yourself or your workout partner in. An Ectomorph might have a little of Mesomorph in her and vice-versa Similarly an Endomorph might have a little of Mesomorph in her.
No matter what your fitness level and body type is, The WF weight loss and fitness program will provide you with a complete fitness program based on the five components of complete fitness, namely, Cardiovascular Training, Strength training, Flexibility training, Nutrition and Weight Management. The professionally designed WF fitness program, exercises all the major and minor muscle groups of the body through a complete aerobic and anaerobic workout to help you achieve health and fitness goals.
By staying committed and incorporating a comprehensive fitness program into your lifestyle you can achieve a lifelong healthy and fit body. The benefits of WF aerobic and anaerobic fitness program are optimum healthy body weight, improved level of strength, better posture, improved co-ordination and a resilient body.
NOTE: These are broad recommendations to suit different body type to achieve health and fitness goals.
For a personalised WF fitness program based on the five components of complete fitness namely, cardiovascular training, strength training, flexibility training, nutrition and weight management, Log on to www.womenfitness.net/membership.htm.
About the Author
M Sc (child development),physical trainer ,presdent ,Women Fitness.
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