Ever wondered why no matter how many squats you do, your bum still wobbles away like jelly? Or why your tummy still looks flabby after thousands of crunches? Well we could have the answer…
Genetics! The basic shape of our bodies is actually preset from birth.
That’s why some of us are short and stubby, while others are long legged and tall. Genetics completely determine our shape, body mass and fat levels. Although we can’t change our height and the length of our limbs, we can do specific exercises to help improve and enhance our natural features. No two bodies are the same, and that’s why what works for one of your friends may not work so well for you.
It’s important to figure out your body type so that you can do the exercises which are specifically designed to target your problem areas and give you maximum benefit!
Which body type are you? There are 3 main body types; Ectomorphic, Endomorphic and Mesomorphic.
ECTOMORPHIC You are lean, long-limbed and usually tall like Cameron Diaz and Mischa Barton. Ectomorphic women have long torsos, slim hips and shoulders and small bones in proportion to their height. They are generally good at physical activity, but struggle to put on weight and muscle.
Exercises: In order to build muscle focus on strength training rather aerobic exercises.
Weight training strategy: Two to four sets of weight training exercises per body part. Use a moderate-to-heavy weight that you can lift with good form for 6 to 10 repetitions. Consider doing a split routine where you work your upper body one day and lower body the next.
The best weight training work outs include: Bench presses Shoulder presses Squats Push ups
Cardio training strategy: To increase stamina and fitness include cardio exercise 3 to 5 times a week. Aim for 20 to 40 minutes per session at a moderate-to-intense workout level.
ENDOMORPHIC You are round and curvy with wide hips like Jennifer Lopez and Beyonce. Endomorphic women store fat easily and might be big-boned. They tend to gain weight in the lower parts of their bodies; key problem areas include the hips, bum and thighs.
Exercises: Focus on toning your entire body.
Weight training strategy: Perform a total-body weight training routine three times a week that consists of two sets of weight training exercises per body part. Do 10-15 repetitions per set using a moderate to light weight.
Cardio training strategy: Do 30-60 minutes of cardio work 3 to 6 times a week for maximum fat and calorie burn. Your cardio workouts should generally be done at a moderately intense level.
The best cardio work outs include: Cycling Walking up-hill Kickboxing Swimming
MESOMORPHIC You have broad shoulders, narrow hips and big bones like Madonna. Mesomorphic women tend to muscle up easily and are often described as a having “medium” or “thick” build. They make are very athletic and great at sports.
Exercises: Focus on resistance training to stimulate the body.
Weight training strategy: Light-to-moderate weight training done 2 to 3 times a week will help enhance tone, not size. Complete a basic strength workout 2 times a week, performing 2 sets of 12 to 15 repetitions using light to moderate weights for each major muscle group.
Cardio training strategy: Three to five cardio workouts a week at a moderate to fast pace should help keep you looking lean and trim. Aim for 30 to 45 minutes per session.
The best cardio work outs include: Running Step classes Cross Training Pilates and Yoga
Ramarea Pedersen
Want to test your fitness against the pros? In the New Zealand Army, recruits must meet the EFL (entry level fitness) standard and the G2 RFL (required fitness level) standard before they graduate. Do you have what it takes? For females, this is as follows:
Give it a try to test your fitness levels. In a few months time re-test yourself and see how much you’ve improved! Want to find out more about the exciting career options available in the Army? Head to www.army.mil.nz/careers
Ever wondered why no matter how many squats you do, your bum still wobbles away like jelly? Or why your tummy still looks flabby after thousands of crunches? Well we could have the answer…
That’s why some of us are short and stubby, while others are long legged and tall. Genetics completely determine our shape, body mass and fat levels. Although we can’t change our height and the length of our limbs, we can do specific exercises to help improve and enhance our natural features. No two bodies are the same, and that’s why what works for one of your friends may not work so well for you.
