FITNESS TO SUIT OUR BODY
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.
