The somatotype of an individual and its influence on how to exercise and compete in athletic sporting events has been a concept in the health and fitness industry for over fifty years.
There are three characterized body types: mesomorph, endomorph, and ectomorph.
Mesomorphs are described as males that are predominantly muscular, with a physical firmness, and possibly low body fat.RELATED: RECOMMENDED PLANS FOR YOU
The Endomorphss are defined as having a higher body fat composition, a softer roundness body shape and a concentrated amount of adiposity located by the abdominal region.
The slender even linear stature with lean body mass coupled with a lower body fat is a descriptions of an Ectomorph.
In this article, we will discuss basic training tips for all three body types.
When you think of a Mesomorph, consider the physique of a body builder or an Olympic sprinter.
Training for this particular physique has virtually no limitations. Strength training involving multiple sets and reps like (volume training with; 4 sets of 10 reps), circuit training with (3-4 sets of 10-12 reps) and/ or single joint exercises such as( triceps extensions, biceps curls and rear deltoid extensions,) are all optimal.
This specific body type can also benefit greatly from plyometrics like (jumps squats, broad jumps, and box jumps,) and Olympic power lifts such as (power clean and split jerks) depending on fitness and sport involvement.
An Endomorph could be seen as an offensive lineman in American football or the shot putter in the track and field.
Depending on the body fat composition, location of adiposity, and level of fitness, precautions are pertinent for the athlete’s health and safety. Strength training involving 3 sets or less, 12 repetitions per set, and 8-10 exercises a session is an ideal workout for the beginner.
Full body exercises, for example dumbbell squats to shoulder presses, are a fantastic way to expend multiple calories in a short amount of time.
Use caution with exercises involving high impact, such as jump squats, broad jumps and sprinting, as the force has the potential to create stress on the joints and muscle-skeletal system.
Cardio pulmonary fitness is essential with all three body types, none more than the Endomorph. A goal of 150-180 minutes a week of cardio, which breaks down into 21-25 minutes of cardio a day, is recommended.
Marathon runners or soccer players are typically classified as an Ectomorph.
This body type is always considered to have endurance rather than explosive force. When training, consider muscle endurance, 3 sets of 15 repetitions, as well as muscle strength training ,3-4 sets of 8-10 reps, as well.
Focus on strength training big muscle groups to increase strength and central nervous system recruitment. Due to the wiry frame of this body type, power lifts can be beneficial to stimulate a neuroendocrine response from the body.
The three best exercises that stimulate this physiological response are the deadlift, power clean, and squat. With these three exercises, 2-3 sets of 5 repetitions are ideal to shock the body.
Remember, mesomorph, endomorph, and ectomorph are classifications of the human body based off observations at a track meet; these descriptions do not define a person.
The tips listed will hopefully provide some aid in your health and fitness journey and helping you to safely achieve your health and fitness goals.