Body MorphologyBody Morphology

Body MorphologyBody Morphology Your basic body type is determined by Your basic body type is determined by

genetics.genetics. You have no way of changing You have no way of changing

this…………..this………….. But you can set goals, eat and train to But you can set goals, eat and train to

maximize your maximize your SomatatypeSomatatype EndomorphEndomorph MesomorphMesomorph EctomorphEctomorph

EndomorphEndomorph

Slow metabolismSlow metabolism Carries weight Carries weight

around weight and around weight and hipships

Must be careful of Must be careful of eating and exercise eating and exercise habitshabits

Higher risk of obesityHigher risk of obesity Lineman in football, Lineman in football,

sumo wrestlerssumo wrestlers

MesomorphMesomorph

Higher metabolismHigher metabolism Muscular, broad Muscular, broad

shoulders, narrow shoulders, narrow hipships

Eating habits less Eating habits less of an issueof an issue

Running backs, Running backs, linebackerslinebackers

EctomorphEctomorph

High rate High rate metabolismmetabolism

Long arms and legs Long arms and legs compared to torsocompared to torso

Eating habits rarely Eating habits rarely change weightchange weight

Distance runners, Distance runners, endurance athletes.endurance athletes.

CombinationsCombinations

Not everyone will fit directly into Not everyone will fit directly into one of the somatypes listed.one of the somatypes listed.

Many are somewhere in between but Many are somewhere in between but it is important to recognize where it is important to recognize where you are on the spectrum.you are on the spectrum.

Metabolism tends to slow over time Metabolism tends to slow over time which will have an affect on your which will have an affect on your body as you age.body as you age.

Training For Your TypeTraining For Your Type

EndomorphEndomorph Weight training should be high Weight training should be high

numbers of repetitions and little rest numbers of repetitions and little rest between sets to keep training between sets to keep training aerobic.aerobic.

Cardiovascular workouts 5-6 times Cardiovascular workouts 5-6 times per week for 45-60 minutes or more.per week for 45-60 minutes or more.

Training For Your TypeTraining For Your Type

MesomorphMesomorph Explosive weight training to Explosive weight training to

maximize power and quickness.maximize power and quickness. Cardiovascular workouts 2-3 times Cardiovascular workouts 2-3 times

per week for 30-40 minutes will keep per week for 30-40 minutes will keep body fat in check.body fat in check.

Training For Your TypeTraining For Your Type

EctomorphEctomorph Ideally suited to stay lean, muscle Ideally suited to stay lean, muscle

mass can be built with a high protein mass can be built with a high protein diet and lots of weight lifting.diet and lots of weight lifting.

Longer rests between sets.Longer rests between sets. Cardiovascular workouts are Cardiovascular workouts are

important to train your heart and lungs important to train your heart and lungs but body fat control will not really be but body fat control will not really be an issue.an issue.

Other ConsiderationsOther Considerations

We want to be healthy and that means We want to be healthy and that means having both muscular strength and having both muscular strength and endurance, and good cardio-respiratory endurance, and good cardio-respiratory fitness. fitness. DO NOT GIVE UP ONE FOR DO NOT GIVE UP ONE FOR THE OTHER!!!!!!!!THE OTHER!!!!!!!!

Ladies you generally do not have enough Ladies you generally do not have enough of the hormones needed to build “big of the hormones needed to build “big bulky muscles”, so do not worry about bulky muscles”, so do not worry about the amount of weight lifting you are the amount of weight lifting you are doing.doing.

Other ConsiderationsOther Considerations

Core strength (muscles around the Core strength (muscles around the middle of our bodies) is extremely middle of our bodies) is extremely important for everything we do.important for everything we do.

Many of the workouts that have Many of the workouts that have been aimed at the female population been aimed at the female population are beneficial for both sexes and are are beneficial for both sexes and are being used more and more by high being used more and more by high level athletes as part of their level athletes as part of their training.training.

Other ConsiderationsOther Considerations

There will be a wide range of workouts There will be a wide range of workouts going on in the class as many of you will going on in the class as many of you will have different goals.have different goals.

Having a partner that has similar goals Having a partner that has similar goals is a great way to workout. Your partner is a great way to workout. Your partner will be a spotter, a source of will be a spotter, a source of consistency, positive feedback, consistency, positive feedback, motivation and just someone to spend motivation and just someone to spend the time with rather than doing the time with rather than doing everything by yourself.everything by yourself.