Recommended Workouts For Your Body Type….
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We have an interesting post on recommended workouts for your body type. Practical advice you can use TODAY…before you read this make sure you take three deep breaths: Clear your mind….
INHALE……….EXHALE
INHALE……….EXHALE
INHALE……….EXHALE (How do your feel?) I feel great!
A previous post discussed the different body types. I hope by know you have identified yours. Are you Ectomorph, Mesomorph, Endomorph, or a combination: Ecto/Meso/Ecto or Meso/Endo/Meso? Seriously, your fitness results are correlated to your body type and appropriate workout. Isn’t your goal to work towards achieving YOUR optimal fitness level? I think most of your will answer YES. So lets get started on the workout types –
Ectomorph – Slim body, linear in shape, with narrow hips, long arms and legs…if this is you then your will need to do the following…
1) Workout 3 – 4 times per week
2) Workout components: (All Necessary Components)
- Stretching major muscle groups
- Warm-up
- Cardio
- Muscle toning
- Cool Down
- Stretch major muscle groups
3) Here is the Ectomorph Workout Combination:
- Muscle Strength and Conditioning – 60% Total workout time
- Cardio – 40% Total workout time: Walk, bike, dance, run, rollerblade, swim, get your body moving… (Conditioning Your Heart – the Hardest working muscle in YOUR body)
- Goal: Build Muscle Mass – larger percentage of time on muscle toning
Mesomorph – Muscular Body…if this is you then you will need to do the following…
1) Workout 4 – 5 times per week
2) Workout components: (All Necessary Components)
- Stretching major muscle groups
- Warm-up
- Cardio
- Muscle toning
- Cool Down
- Stretch major muscle groups
3) Here is the Mesomorph Workout Combination:
- Muscle Strength and Conditioning – 40% Total workout time. Muscle soreness is common the next day or two as the muscle fibers break during exercise then, increase in size as they mend. Do Not do the same muscle group two days in a row. Give each muscle group at least two days of rest between workouts. Alternate muscle groups – upper body, lower body, upper body, lower body, etc. Do Not over train, as this will decrease your ability to perform, sudden cold/flu, or cold sores on your lips. The root cause may be a weakened immune system.
- Cardio – 60% Total workout time: Walk, bike, dance, run, rollerblade, swim, get your body moving… (Conditioning Your Heart – the Hardest working muscle in YOUR body)
- Goal: To maintain healthy body fat percentage, work out aerobically 4 – 5 times per week.
Ecto/Meso/Ecto – Smaller bone frame and have defined muscle tone, you are lean with natural strength, if this is you, here is your workout –
1) Workout 3 – 4 times per week
2) Workout components: (All Necessary Components)
- Stretching major muscle groups
- Warm-up
- Cardio
- Muscle toning
- Cool Down
- Stretch major muscle groups
3) Here is the Ecto/Meso/Ecto Workout Combination:
- Muscle Strength and Conditioning – 50% Total workout time.
- Cardio – 50% Total workout time: Walk, bike, dance, run, rollerblade, swim, get your body moving… (Conditioning Your Heart – the Hardest working muscle in YOUR body)
- If your schedule allows three times per week, say Monday, Wednesday, Friday…balance your routine to incorporate equal amounts of cardio and muscle toning exercises.
Meso/Endo/Meso – Curvaceous with muscles, then this is your workout –
1) Workout 3 – 4 times per week
2) Workout components: (All Necessary Components)
- Stretching major muscle groups
- Warm-up
- Cardio
- Muscle toning
- Cool Down
- Stretch major muscle groups
3) Here is the Meso/Endo/Meso Workout Combination:
- Muscle Strength and Conditioning – 40% Total workout time.
- Cardio – 60% Total workout time: Walk, bike, dance, run, rollerblade, swim, get your body moving… (Conditioning Your Heart – the Hardest working muscle in YOUR body)
- You are vulnerable to extra unevenly distributed fat. Combat the extra fat by allotting days purely for cardio workouts!!! This will stabilize a healthy body weight.
Endomorph – Curvaceous Body…if this is you then you will need to do the following…
1) Workout 4 + times per week
2) Workout components: (All Necessary Components)
- Stretching major muscle groups
- Warm-up
- Cardio
- Muscle toning
- Cool Down
- Stretch major muscle groups
3) Here is the Endomorph Workout Combination: Proper Nutrition and Consistent Exercise is YOUR solution to maintaining a healthy body weight, which can reduce your risk for devastating disease.
- Goal: Workout
- Muscle Strength and Conditioning – 30% Total workout time.
- Cardio – 70% Total workout time – Low impact cardio activities are recommended: Walk, bike, dance, run, rollerblade, swim…get your body moving… (Conditioning Your Heart – the Hardest working muscle in YOUR body)
- Focus on developing muscle proportionately. So if you gain weight in your lower half, concentrate on your upper-body muscle toning.
- Cardio endurance and Building muscle are two factors for a well-balanced physique.
You have identified your body type and you also have your workouts, NOW are your READY??? Repeat: “Now is the time to take care of ME! If I am healthy, I can perform better at work and at home”. A new lifestyle brings new experiences.
Good Luck to All of You! I invite you to celebrate your body and be MOST Healthy!
Be Blessed, Stay Healthy!
See ya!
Dr. Joy
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