by Sandra Harland

Created on: October 19, 2008   Last Updated: October 30, 2008

Body Types and Exercise

So, you've been working out for weeks and see little or no change. You are following instructions exactly, watching what you eat and working out religiously 3 4 times per week. You are ready to quit. You think, "What's the point? This working out gig just doesn't work."

Don't give up! You may be doing the wrong exercise for your particular body type.

There are 3 distinct body types Endomorph, Mesomorphs, Ectomorphs

Everyone is born with one of these three body types. Each one has different levels of muscle mass.

Endomorphs tend to have a larger bone structure, round faces with larger thighs and hips and tend to look stocky with a high waist. This body type also has higher levels of body fat but can also build muscle more easily.

Mesomorphs are described as having an athletic build. They have an hourglass or ruler shape and gain muscle very easily. Physical characteristics include broad shoulders and narrow waist.

Ectomorphs have a linear appearance and generally look like rulers narrow waists, hips and shoulders. They can lose weight easily and tend to have low levels of body fat. However, they do have a hard time gaining lean muscle mass.

So, now you know what body type you are. But what shape are you? Determining these two factors will help to determine the best exercises for you.

There are 4 body shapes listed below.

Hourglass Well pronounced upper and lower body with a distinct narrow waist. This shape tends to fall under the type of endomorph or mesomorph.

Pear Larger lower bodies and smaller upper bodies. Hips are slightly wider than shoulders. Pears tend to have flat stomachs and are categorized as mesomorphs.

Apple Bigger on top half than bottom. Have slim hips and large chest and stomach. Majority are mesomorphs or endomorphs.

Ruler Appear waif-like and slim. Most rulers are ectomorphs.

Now you know what type and shape you are what exercises are right for you?

If you are an Hourglass?

Focus on cardio and resistance.

* Slow jogging

* Stationary biking (with resistance)

* Jumping jacks (watch out for the knee joints)

* Swimming

* Bicep curls, shoulder presses and squat

* Cross country skiing

If you are a Pear?

Focus on balancing out the top with the bottom half of your body. For you, aerobic activities work best for your lower body.

* Walking

* Cycling

* Elliptical training

* Jumping rope

* Leg lifts and dips

* Push ups, chin ups and shoulder presses

If you are an Apple?

An apple will want to focus on aerobic training and working on the lower half of the body.

* Stairclimbing

* Walking on an incline

* Running

* Leg Squats, leg presses and deadlifts

If you are a Ruler?

A ruler can perform almost any activity. Perform cardio for weight loss in buttocks and stomach. All muscle groups should be emphasized.

* Stretching

* Sit ups

* Step classes

* Spinning

* Walking or jogging on an incline

* Squats

* Bench presses and shoulder press

Once you have determined both body type and shape, you can determine the exercises best for you and you will start to see results in no time with your new regimen.

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