Understanding Athletic Training and Workout Based on Body Type
Who does not envy an athletic body with six-pack muscles that project the strength of the body? It all depends on many factors, as each individual is unique and different in build, weight and constitution. One could build such muscles through working out various body building exercises, but it is important to understand his own constitution type, which is often referred to as Body Type. Here is how you could design and a daily routine for exercising to workout and shape up body muscles, once you understand to which body type you belongs.
What is a body type?
Some people have an hourglass appearance, while some are burly and heavy, while some others have lean and thin personalities. Body Type explains us about individual skeletal structure, body-fat and muscle build-up. In the year 1940, Dr. William Sheldon introduced the theory of classification of body types, explaining three kinds, ectomorph type, distinguished by a lack of either much fat or muscle tissue, mesomorph type, marked by a well-developed musculature and endomorph type characterized by a predominance of body-fat. Each is explained here so that workout could be designed for each body type.
Ectomorph Body Type
The body type of Ectomorph requires much hard work and complete dedication to build up the required muscles, because they lack much fat or muscle tissue. These people are thin, fragile and delicately built with low levels of body-fat and smaller skeletal structure along with smaller muscles.
Training Regimen and Workout Plan for Ectomorph Body Type
As mentioned, the ectomorph types will have to work hard on a regular workout plan, like lifting heavy weights for building stronger muscles. Compound exercises that come with a rep range of 3-5 are required to facilitate strength gains. Muscle growth takes longer for these body types. After the initial building up exercises, ectomorph body types should develop training systems for enlargement of muscles that come in the rep range of 8-10 through slightly more isolationist exercises like dumbbell bench press or seated shoulder press, single arm triceps and single leg extensions along with a few curls per routine. For restoring the energy in the form of stored ATP to the maximum, rest periods between each exercise routine should last for two minutes.
Eating nutritious food materials and healthy food should be a constant routine along with exercises for this body type workout. Drinking milk and protein rich fruit-punches and ice-shakes which are high-calorie, high protein diets should be added to the eating habits. Food high in healthy fats also are to be added for providing the tissue for building a great body, as they contain Omega 3 fatty acids that help the body in maintaining good health. Beef that is 95% fat free, turkey, chicken, eggs and fish, along with all natural peanut butter should give the necessary diet for the ectomorph body type.
Mesomorph Body Type
There are certain persons who belong to mesomorph type of bodies with athletic and hard, muscular features. These are the people who can gain or loose weight easily because of their ‘Genes’. The Mesomorph body types present an aesthetically pleasing perfection, with hour-glass shaped appearance, and tend to be body-builders who walk with good and upright posture. The training regimen and workout for Mesomorph body types should include toning and building each and every muscle of the body through maximum force and different exercises for each session. A full body training best suits for Mesomorph body types and each muscle should be targeted and worked out as in the case of power lifting and Olympic preparation. Cardiac muscle toning should also be added to the plan, but minimized to two sessions a week for about 30 – 40 minutes routine. This helps in keeping the lungs and heart of the mesomorph body type in concurrence with the other muscles by keeping the unwanted fat under control. As these bodies tend to grow muscles faster, concentration should be on burning the fat and strengthening the muscles.
Balanced diet is a must for keeping good health for any body type. For the mesomorph body types, the ratio between protein, fat and carbohydrates should be 30, 30 and 40. This gives a chance for the trainee to strengthen and grow muscles properly, with diversified calories and exercise regimen.
Endomorph body type
Those persons who tend to gain weight faster even without eating properly, with a soft and flabby but long boned body, underdeveloped but heavy muscles, looking round and fatty come under the endomorph body type. Because of their tendency to gain weight faster, these body types have difficulty in losing fat. Designing heavy workout routine and adhering to that with dedication, without deviation along with controlled diet and nutrition plan helps them in building up strong body. Training schedule should include 1 to 2 complexes per week with several exercises strung together with little or no rest in between the exercises helps an endomorph body type to get stronger, and lose weight. The training focus should range between 8-12 reps associated with cardio-exercises to keep the heart and lung in tone with the body. A heavy routine for 40-50 minutes per session, as frequently as 3 to 4 sessions per week including sprints, complexes, cycling and jumping rope should be helpful. One could even take kick-boxing classes that help a lot in the exercise routine.
Due to the fact that the endomorph body types gain weight and muscle quickly, their food habits should be very controlled. Nutritionists recommend eating SMALL quantities spread over the day, working out to 6 to 8 small meals per day. The diet should contain protein and carbohydrates, while lowering the fat content.
With this information, one could easily find the appropriate body type to which they belong and plan training and work out schedule suitable to that particular body type. Proper food and nutritious diet along with suitable exercise for workout body type will yield maximum results.