Have you ever wondered why some people seem to get slim and toned after just a few weeks of exercise, while others have to follow the identical fitness and nutrition practices for many months to achieve the same results? Is every- one potentially a slender model or muscular body builder? No. Here’s why.
There are three main hereditary body types: ectomorph, endomorph, and mesomorph (see figure 8.1). Most people generally fit into one category or another or have traits of two types mixed together. If you’re unsure of your body type, identify the traits you had as a child or teenager, before your life- style may have disguised your true genetic characteristics.
Ectomorphs tend to be long and lanky. They are small boned, with limbs longer in relation to their trunk. Muscles are not well defined. Ectomorphs are not likely to increase much in muscle size or bulk, but they may have an easier time with weight control than people with an endomorphic body type. People with long, thin muscles are more likely to experience back pain than people with other body types.
Endomorphs are rounded and curvy. The body tends to be pear shaped, with soft, rounded shoulders and wider, padded hips. Limbs are shorter rela- tive to the trunk. People with an endomorphic body type often have a slower metabolism and have a tougher time losing weight.
The person with the mesomorph body type builds muscle easily. Meso- morphs are broader at the shoulders and hips, narrower at the waist. Their well-defined musculature make them appear fit even when they don’t
Figure 8.1 the (a) ectomorph, (b) endomorph, and (c) mesomorph.
exercise. Their lack of flexibility can expose them to the risk of injury to the back, neck, and lower leg. They have a speedy metabolism, which is related to having denser muscle tissue. Like all of the types, mesomorphs put on weight if they eat more calories than they burn. When they add extra weight, people with mesomorphic body type take on the “apple” shape associated with heart disease.
Many people have a combination of body types. “Endomesomorphs” have naturally stronger muscles along with higher ratios of body fat and tend to carry more weight in the hips and thighs. “Ecto-mesomorphs” are long, thin, and wiry, with well-defined muscles. “Endo-ectomorphs” tend to carry more weight in the hips and thighs, although they are long limbed and small boned and have long and slender upper bodies and may lack upper- body strength.
Each body type has advantages and disadvantages. The point is to identify your own characteristics and develop realistic and appropriate fitness objec- tives. You look and feel your best when you are healthy and fit, with well- aligned body posture and higher energy. Choose an exercise plan based on your own characteristics and your personal fitness objectives.
Ectomorphs
Follow the Basic Starter Water Workout program, but focus on building muscle strength and flexibility. Gradually add increased resistance by using water exercise equipment, as described in chapter 2, Preparing for Water Workouts. Emphasize strengthening for your abdominals and trunk to prevent lower- back problems. Concentrate carefully on stretching techniques to improve flexibility in your hips, thighs, buttocks, back, neck, and torso.
The ectomorph’s muscles get somewhat stronger with conditioning but require more effort and time to appear firm and toned. A thin body can still be proportionally high in body fat (overfat), so ectomorphs need to pursue aerobic training to maintain good overall health. Gradually strengthen your abdominals and trunk and work carefully on torso and lower-body flexibility to combat susceptibility to problems in your lower back and neck.
Endomorphs
You can improve your body composition and speed up your metabolism by following the Basic Starter Water Workout program and concentrating on the recommendations for weight control described in the section in this chapter called Tone Up and Lose Weight. Endomorphs can be prone to injury from impact stress. It is essential that you protect your joints through low-impact exercise, so water exercise is a method of choice. As you become more fit, strive to extend your aerobic section to 45 minutes or more; that is the point at which a greater percentage of calories burned comes from body fat stores versus the quick energy of glycogen in your muscles. Keep the aerobic intensity moderate in order to extend the length of your aerobic section.
Creating a personal Water Workout 155
Body toning and weight control can be more challenging for people with this genetic body type because of their higher ratios of fat to lean tissue (body composition). Aerobic conditioning and resistance or weight training can improve body composition, metabolism, and muscle definition. Changing your body composition to one with a higher ratio of lean to fat tissue helps you achieve and maintain weight loss over the long haul.
Mesomorphs
Mesomorphs frequently have taut, firm muscles. Tight, tense muscles lead to pain and discomfort and can limit your mobility, especially later in life. Lengthen the final stretch and flexibility section of your routine to 10 or 15 minutes to relax your tight muscles. Work on improved aerobic endurance for functional stamina and cardiovascular health; mesomorphs can be prone to heart and circulatory ailments. So strive for workouts each week, on most days of the week, that include a full aerobic section and that conclude with a relaxing flexibility segment. You may want to develop further your natu- rally muscular physique by gradually increasing the resistance used during Strengthening and Toning Moves.
Mesomorphs respond quickly to resistance training and become firm and toned with less effort than ectomorphs or endomorphs. The mesomorphic body type is quicker to drop fat, which generally collects around your abdo- men. However, the mesomorphic body type usually needs to work on flexibility to relax tight muscles and on aerobic conditioning to improve cardiorespira- tory endurance and stamina. Because mesomorphs look fit even if they are out of shape, some may be less motivated to exercise and that often leads to the gradual accumulation of abdominal fat.