This will train muscle fibers for both strength and endurance. RELATED: The Best Exercises for a Stronger Back (That You Can Do at Home)Īs for structuring a strength workout, Katrina Pilkington, a National Academy of Sports Medicine-certified personal trainer in Sacramento, California, recommends performing 8 to 12 reps of the exercises you pick with a slow-focused tempo all the way up and down. RELATED: The Best Ab Exercises for a Stronger Coreįor ectomorphs, these types of exercises boost the areas of fitness the body may be more prone to struggling with (strength and power) and they’ll help you do better in the areas of fitness the body tends to do well with (aerobic exercise).įor clients who have gravitated toward more cardio-heavy workouts, Feit suggests starting a strength routine with moves such as dead lifts, squats, split squats, tricep presses, bicep curls, and shoulder shrugs. HIIT and other types of interval training help boost aerobic capacity, so you get more efficient at all of your workouts over time, according to Mayo Clinic. Strength workouts improve bone mineral density and the efficiency of your muscular system, which interacts with your cardiovascular system, he explains. Compared with people who don’t hoof it regularly, runners enjoy a 27 percent lower risk of all-cause mortality, according to a November 2019 study in the British Journal of Sports Medicine.īut ideally it’s not the only exercise you should be doing (nor is any other steady-state aerobic activity, like walking or cycling) - especially if you’re an ectomorph.įor a more balanced routine, consider adding HIIT (high-intensity interval training) or strength training, says Feit. Running is a very effective aerobic workout. For people with lower body fat, they may find they naturally excel at endurance activities, like running,” says Feit. “It’s natural to gravitate toward things we’re good at. However, because ectomorphs generally are lean and lanky and don’t tend to build muscle easily, you should likely be doing strength training because increasing strength helps you avoid injury and maintain mobility and functioning over time, says Feit. RELATED: Quiz: What’s Your Body Type? What Types of Exercises Should You Do if You’re an Ectomorph?įirst, remember the underlying rule that the best workout (no matter your somatotype) is one that you want to do and you stick with. However, if you have ectomorph characteristics, thinking about your body type and how it impacts your natural preferences for exercise and plays to your strengths and weaknesses can help you create a well-rounded routine that improves your health and performance. Most people are a mix of body types, since we’re all unique individuals, he says. “An ectomorph might have a thin, narrow, or smaller frame without a lot of muscle,” says Adam Feit, head strength and sport psychology coach for Precision Nutrition in Springfield, Massachusetts. The other two are mesomorph (more naturally muscular) and endomorph (may gain weight more easily). Ectomorph is one of the three main body types, also called somatotypes. Would you generally describe yourself as lean and lanky? Do you have longer arms and legs with a slimmer midsection? You might be an ectomorph.
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