by Sunshine Ross

Created on: October 20, 2008   Last Updated: December 05, 2008

Each person's body is unique and special. It has its strengths and weaknesses. The common mantras of the modern day yogis are "know your body", "honour your body" and "listen to your body". First let's get to know the 3 different body types and then the appropriate exercises for each.

In terms of specific exercises there are three different categories for body type Ectomorph, Endomorph and Mesomorph.

1. THE ECTOMORPH (NATURALLY SKINNY TYPES). The ectomorph is the person who does not gain weight easily. They have faster metabolism and mostly maintain the same weight from their teen years to late adulthood. Gaining mass, muscle and or fat is not easy for this body type. They may be thin but no necessarily lean or healthy. In order to stay lean and healthy they need to lift heavier weight and perform less repetitions. Generally this means the weight they are using is so heavy that it is very difficult to lift on the 8th or 10th repetition. After 3 sets on low reps, finish off with a lower weight and complete the muscle burn with 15 repetitions. Ectomorphs should limit their cardiovascular activity to a maximum of 3 times a week and focus more on strength training and other non cardiovascular activity so as not to lose too much mass. Of course, whatever the body type, metabolism slows down as we age and focus on cardiovascular work-out should be increased.

KEY : heavier weights, lesser reps, focus on strength training rather than aerobic work

2. THE ENDOMORPH (THE INBETWEEN - NOT BIG, NOT SKINNY) the endomorph gains mass quickly but also gains muscle quickly. These are the men and women who pose for muscle magazines and posters. They benefit from a lot of cardiovascular/aerobic training of at least 40 minutes per session. If one is only beginning to exercise, this is more of a long term goal, start at your own level and progress slowly. They can also think of adding more aerobic sports such as basketball, soccer to their exercise repertoire. Endomorphs should work with lesser weight and higher repetitions about 15 reps for each set. Also take less rest between sets, less than a minute between sets will make the work out more cardiovascular. This body type also tends to have slower metabolism, therefore sugar and carbohydrate intake should be monitored.

KEY : lighter weight, more reps, focus on aerobic workout, watch sugar intake

3. THE MESOMORPH (THE BIG GUYS). The mesomorph lies snugly and smugly between the two endomorph and ectomoph. They might already have the weight and shape they want and be tempted not to exercise, and here lies the mesomorph trap. In order to maintain good health, balanced diet and moderate exercise should be part of everyone's routine. The mesomorph should balance strength training and cardiovascular work and maintain their level of enthusiasm.

KEY : balanced diet and moderate exercise, stay motivated to lead an active lifestyle to maintain good health

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