How to Make a Body Type Appropriate Exercise Plan

Regardless of body type everyone should keep a regular exercise routine to maintain health. Knowing your body type can help you develop a specific exercise plan to fit your needs. Determining if you are an ectomorph, mesomorph, endomorph or more likely a combination of two body types, is the first step in planning your fitness routine. Read on to learn how to make a body type appropriate exercise plan.

Instructions

Difficulty: Easy

Endomorph Exercise Routines

1. Determine if you are an endomorph. Endomorphs usually have a wider-set bone structure, with a high waist, tapering arms and legs and often (though not necessarily) a high level of body fat.
2. Incorporate low-impact aerobic exercise for about an hour at least five days a week. Because endomorphs have trouble losing body fat, you should engage in as much aerobic activity as possible without excessively tiring your body.
3. Combat extreme weight problems with exercise that doesn't strain the joints, like using an elliptical machine or swimming laps. Even physically fit individuals run the risk of injury running or jogging if they are very heavy.
4. Do strength training at a fast pace with moderate weights. Don't let yourself take long breaks between sets and exercises, and also don't max out your weight lifting. This will be ideal for building muscle all around, which helps burn calories even while you're resting.

Mesomorph Exercise Routines

5. Determine if you are a mesomorph. Mesomorph body types are typically a more athletic build, with a narrow waist and broad shoulders, as well as the ability to easily gain muscle. You may still have a pear- or apple-shaped body, however, depending on your body fat level and where you carry the fat.
6. Incorporate about an hour of aerobic activity four to five times per week. Don't overwork yourself, because extreme fatigue can inhibit subsequent workouts. Vary your aerobic routine to keep from getting bored, trying biking, jogging, swimming, stair climbing and any other fitness activities you like.
7. Strength train with moderate to heavy weights at a moderate pace. This approach will build muscle, but not too much or too quickly.

Ectomorph Exercise Routines

8. Determine if you are an ectomorph. An ectomorph body type is typically narrow through the waist, hips and shoulders, with low body fat but also low muscle volume.
9. Engage in shorter, more intense cardiovascular fitness routines with less calorie burning. Keep your heart healthy with activities such as stair climbing, biking or interval training, but don't exercise for longer than an hour.
10. Strength train to build muscle by lifting heavy weights and taking long breaks to recuperate between sets.
11. Unify aerobic and strength training objectives by stair climbing, walking with weights or by swimming with paddles and flippers on. You can work on muscle building while also improving cardiovascular fitness.