fit for life

One of the main reasons for looking older is weight gain. It’s just so common for us to put on weight as we get older, that everyone just associates aging with getting fat and out of shape. Conversely, if you’re slim, sculpted and active, everyone assumes you’re younger than you really are. If that’s not enough motivation, know that regular, moderately intense physical activity can lower your risk of heart disease, heart attack and stroke, diabetes, high blood pressure and high cholesterol. Whew! Still not enough? How about sleeping better, feeling better overall, dealing with stress better, having more energy and a better outlook on life? What are you waiting for?

Train for your body type

When it comes to working out, there are three basic body types. Once you know which you are, you’ll know how best to tailor your fitness regimen.

body-type1Ectomorph

Ectomorphs are sometimes known as “hard-gainers”, they have been slim all their lives and have small frames, delicate bone structure, little fat and long, lean muscles. When young, these are the folks that could seemingly eat constantly and never gain a pound. The ecto’s main goal is to build muscle to add feminine curves. Increased muscle mass will also ramp up your metabolism.

Weight Training

  • Always warm up muscles and stretch lightly before picking up any weights
  • Employ split-training, working one or two body parts each workout to target muscle groups
  • Train each body part twice a week if possible
  • Aim for eight to ten repetitions per set and do two to three sets of each exercise
  • Get plenty of rest between workouts; never train if scheduled body part is still sore from previous workout
  • Try different routines and exercises for muscle confusion
  • Increase training intensity slowly to avoid strain or injury
  • If you stay sore for more than three days chances are you are lifting too heavy, scale back on your weight and increase slowly
  • If gains in muscle and strength seem stagnant, try adding weight until you are limited to eight reps per set
  • Work your abs three times per week, three sets of 25 of two different exercises (crunches and lying leg lifts for example)

Cardio

  • Keep cardio activity to a minimum, no more than three times per week
  • Keep cardio conditioning at 70% of your max heart rate for no more than 20 minutes per session.
  • Cool down for five minutes after your cardio session (walking is perfect)
  • Good cardio exercises include the elliptical machine, stationary or recumbent bike, the treadmill and walking outdoors

 

Mesomorph

Mesomorphs could very easily be referred to as “easy gainers.” Naturally, mesomorphs are muscular, lean and generally more athletic – it doesn’t take a lot of work to produce a drastic body makeover. Mesomorphs are able to add muscle mass and lose body fat more rapidly than either of the other types. The meso’s main goal is body recomposition for a better balance of muscle to fat.

Weight Training

  • Always warm up muscles and stretch lightly before picking up any weights
  • Employ split-training, working two body parts each workout to target muscle groups, do upper body parts first then follow with lower body parts
  • Aim for three sets of eight for each exercise
  • Train each body part twice a week if possible
  • Get plenty of rest between workouts; never train if scheduled body part is sore from previous workout
  • Change your workout routine every two months by adding new exercises
  • Increase training intensity slowly to avoid strain or injury
  • If gains in muscle and strength seem stagnant, try adding weight and add one set to each of your exercises
  • Work your abs three to four times per week, three sets of 25 of two different exercises (crunches and lying leg lifts for example)

Cardio

  • Undertake some cardio activity three times per week for 30 minutes
  • Keep cardio conditioning at70% of your max heart rate for no more than 20 minutes per session until you build your cardiovascular system, then you can raise your target heart rate.
  • Always cool down for five minutes after your cardio session (walking is perfect)
  • Good cardio exercises include the elliptical machine, stationary or recumbent bike, the treadmill, Jazzercise, jogging and brisk walking outdoors

 

Endomorph

The endomorph is typically rounded with belly fat, hips (for women) and double chins. They are the ones that gain fat the easiest. They can, however, add muscle fairly easily when it is approached correctly and combined with clean eating and the addition of cardio. The endo’s main goal is fat loss; cardio and clean eating are key.

Weight Training

  • Always warm up muscles and stretch lightly before picking up any weights
  • Employ split-training, working two body parts each workout to target muscle groups
  • Train each body part twice a week if possible
  • Aim for three sets of no more than eight repetitions. When you can easily do eight, increase the weight
  • Get plenty of rest between workouts; never train if scheduled body part is sore from previous workout
  • Try different routines and exercises for muscle confusion
  • Increase training intensity slowly to avoid strain or injury
  • Train hard for maximum fat-burning effect while building lean mass
  • Work your abs three to four times per week, three sets of 25 of two different exercises (crunches and lying leg lifts for example)

Cardio

  • Undertake some cardio activity a minimum of three times per week for 30 minutes – five times is best
  • Keep cardio conditioning at70% of your max heart rate for no more than 20 minutes per session until you build your cardiovascular system, then you can raise your target heart rate.
  • Always cool down for five minutes after your cardio session (walking is perfect)
  • Good cardio exercises include the elliptical machine, stationary or recumbent bike, the treadmill, Jazzercise, running, biking and jogging
  • For added fat burning find a good HIIT (High Intensity Interval Training) program and work into it slowly
Advertisements
%d bloggers like this: