Back in the 1940s, William H. Sheldon introduced  the theory that all people basically fit into threemain body types. He c...
The three types of bodies into which all humans fit are endomorph,ectomorph and mesomorph Some people fit ideally into the...
You should perform aerobic exercises for at least 3 days a week frombetween 10 and 20 minutes Be sure to include a 5 minut...
Body Type: Ectomorph The ectomorph body type is on the opposite sideof the spectrum from the endomorph If you are an ectom...
Make sure you do not train while still sore or tired Beware of overtraining Ectomorph Nutrition Because the ectomorph body...
Wind sprints work very well for mesomorphs who want to achieve bothheart conditioning and leg strength Mesomorph Weight Tr...
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Back-In-The-1940S,-William-H.-Sheldon-Introduced-T187
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Back-In-The-1940S,-William-H.-Sheldon-Introduced-T187

  1. 1. Back in the 1940s, William H. Sheldon introduced the theory that all people basically fit into threemain body types. He concluded that three specific personalities were associated with each body type. It has since been noted that maximum training and results in bodybuilding, weight loss and other forms of exercise can be achieved by utilizing the characteristics of each body type.http://www.beststairrods.com
  2. 2. The three types of bodies into which all humans fit are endomorph,ectomorph and mesomorph Some people fit ideally into these three bodyformations, but others may show a mix, although one body type isnormally predominant Consider how your body was as a teenager tobest determine your body type before it was influenced by lifestyle habits Look at the following body type descriptions to determine which categoryyou fall into and how to best train and alter lifestyle habits for maximizedbodybuilding results Lets look at an exercise workout program for eachof them Body Type: Endomorph If youre http://www.beststairrods.coman endormorph body type then you are basically round, or have apear-like shape due to wide hips and narrow shoulders It is easy forendomorphs to pack on the fat body, especially in the thighs and upperarms, due to a slow metabolism An endomorph has a difficult time losingbody fat which covers muscle mass Endomorph Training As anendomorph, you should participate in workouts more frequently withaerobic exercises playing a big role in your exercise program Beginnertraining for endomorphs should consists of whole body workouts thatprogressively move to split exercise routines You should change up yourtraining program often and hit abdominals at the start of each workoutYour goal is to increase metabolism while reducing body fat EndomorphAerobic Exercise Aerobic exercise is a key factor in an endomorph weighttraining program You should perform low impact aerobics that limit stresson the joints such as elliptical trainer, treadmill, stair stepper, walking, etc
  3. 3. You should perform aerobic exercises for at least 3 days a week frombetween 10 and 20 minutes Be sure to include a 5 minute warm up anda 5 minute cool down session with the remainder performed in the targetzone for your heart rate Endomorph Weight Training Endomorphs shouldperform high intensity exercises with minimal rest periods between sets(60 seconds or less) In order to achieve maximum muscle mass, usesupersets, burns, continuous tension, iso-tension and descending setsWhen you are performing weight training exercises, use moderate weightand higher reps (9-12 for upper body and 12-25 for lower bodyEndomorph Recuperation Since endomorphs have naturally lowermetabolisms, they need less sleep time Adjust your sleep schedule tobetween 7-7 5 hours a night Endomorph Nutrition A balanced healthydiet is much more important for the endomorph in order to keepmetabolism raised and the appetite controlled Therefore, eat smallermeals more frequently throughout the day that are high in protein andnon-fat foods In order to help control overeating, eat slowly to allow yourhunger mechanism to kick in (which takes about 20 minutes) Stop eatingafter one portion and avoid junk food and late night snacks When you dorequire a snack, eat healthy low fat foods such as fruits, vegetables,non-fat yogurt, etc You should also drink a lot of water which helps tomaintain a high metabolism, increase calorie consumption and flushtoxins from the body
  4. 4. Body Type: Ectomorph The ectomorph body type is on the opposite sideof the spectrum from the endomorph If you are an ectomorph, you havea thin, narrow body with thin arms and legs, and narrow chest, hips andshoulders You naturally have a low amount of body fat due to highmetabolism and do not gain weight easily Ectomorph Training In order tomaximize weight gains, the ectomorph should utilize split training thattargets both muscle groups and isolated muscles To stimulate musclegrowth, change your training routine often and focus on intense exercisesthat include higher amounts of weight with more reps and sets Yourworkouts should be intense, but short Ectomorph Aerobic Exercise As anectomorph, you do not want to perform much aerobic exercise since it willlimit weight gain progress Only complete 1-3 aerobic exercises per weekand keep your workout at the lower end of your heart rate Aerobicsessions should not last longer than 20 minutes Ectomorph WeightTraining When weight training, utilize heavier weights at lower reps (5-10)that stimulate growth in the deep muscle fibers of muscle groups Giveyour muscles adequate rest between sets (at least 60 seconds) and bodypart exercises (at least 5 minutes) Occasionally shock your muscles byperforming supersets, forced reps and other techniques that are highintensity Ectomorph Recuperation Since ectomorphs have a naturallyhigh metabolism, more sleep is needed for proper recovery You shouldsleep for at least 8 hours each night, take occasional naps and includemore rest days in your weight training program
  5. 5. Make sure you do not train while still sore or tired Beware of overtraining Ectomorph Nutrition Because the ectomorph body utilizes nutrientsquickly and effectively, a good, nutritional diet and supplementation isessential to maintain body weight and muscle mass You should eatbetween 5 and 7 small meals every day which avoid simple sugars, arehigh in fibrous carbohydrates and contain foods with a slow burningglycemic index such as whole grains, beans, yams, corn, etc Proteinintake should also be high to feed stressed muscles Protein intakeshould be increased by 1-1 5 grams for each pound of body weightBody Type: Mesomorph The mesomorth body type contains thecharacteristics that best supports and responds to bodybuilding Thisbody type is naturally muscular with a full chest, long torso, narrow waistand broad shoulders Mesomorph Training Because of its inherentmuscularity, the mesomorph body type responds well to heavy weighttraining and definition exercises Variety of exercise is a key factor inmaximizing results with several weeks spent focusing on high intensityworkouts followed by the same period of low intensity exercises A variedworkout plan is best for achieving greater strength, growth and definitionwhile avoiding burnout Mesomorph Aerobics If you are a mesomorphbody type, you should keep your cardio workouts to 3 or less times perweek at 20-30 minute sessions You want to perform a 5 minute warm upfollowed by a 10-20 minute exercise in your target heart range and endwith a cool down session of 5 minutes
  6. 6. Wind sprints work very well for mesomorphs who want to achieve bothheart conditioning and leg strength Mesomorph Weight Training Amesomorph adapts rapidly to conditioning and, therefore, needs to beconstantly hit with varying high intensity exercises, repetitions, sets,weight amounts and rest periods Combining slow and moderateexercises that focus on using a full range of motion with weight trainingexercises that use fast reps produce good results You want to includetraining days which focus on light and moderate training as well as heavylift days Utilize high intensity exercise techniques by alternating betweencompound sets, descending reps, partial reps, forced reps andpre-exhaustion lifts Hitting compound muscle groups with heavy weightsfollowed by targeted isolation and definition exercises at a mid rep rangeof 8-12 works well Legs should be hit with both low and high repsMuscles respond well in mesomorph body types, so beware ofovertraining by training too much and too often MesomorphRecuperation Because mesomorphs can generally handle more weightand more intense workouts, they need more rest to recover adequately Ifyou fall into this category, be sure to get a full 8-9 hours of sleep and takean extra day off if you are very sore or have low strength, energy ormotivation Mesomorph Nutrition Because muscle mass gains are fairlyeasy, mesomorphs should daily consume at least 1 gram of protein foreach pound of body weight Calorie intake from complex carbs should bearound 60% and total fats should be around 15-20% Be sure to drinkplenty of water Original Article:
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