Choose the Perfect Workouts for Your Body Type

It may have something to do with how your natural build reacts to exercise, nutrition, and lifestyle modifications if you’re struggling to meet your health and fitness objectives, even after eating well and engaging in strenuous workouts. Endomorphs, Mesomorphs, and Ectomorphs are the three primary body types, and each can have a specific diet and activity regimen.

According to Mumbai-based yoga instructor Avni Talsania, the three bodily types truly correspond to Ayurveda’s traditional dosha classifications. “Vata is an ectomorph, which is long and lean with trouble gaining muscle. While Pitta is comparable to mesomorphs, which are strong and well-built, have a high metabolism, and are generally responsible and conscientious, Kapha is similar to endomorphs, which have the propensity to retain body fat,” she says.

Endomorphs

More body fat is accumulated in the lower body, which is the defining feature of this body type. The bone structure is wider than in other body types, and the metabolism is prone to being slow. On the other hand, endomorphs typically have greater stamina than other types, allowing them to maintain positions or exercise for longer periods of time.

1. According to Delhi-based fitness expert and certified functional training instructor Ayush Arora, “Those with endomorphic bodies should try doing SST (steady state training), which is longer sessions of moderate to low-intensity exercise, including walking, jogging, and swimming.” SST improves cardiac function, which speeds up the delivery of oxygen to the muscles and reduces the time needed for recovery. It is also fantastic for improving your cardiovascular and aerobic fitness levels.
2. For endomorphs, interval training is a fantastic exercise method because it increases calorie burn and raises the heart rate. It is a quick and effective form of cardiovascular exercise. Additionally, you burn more calories in the 24 hours following an interval workout than you would after a steady-state, slower-paced workout because the strong effort you put in causes an after-burn.
3. According to experts, combining conditioning exercises with muscle-building activities can help remove extra body fat because stronger muscles burn more calories.
4. “Powerful ashtanga yoga and dynamic heated vinyasa practises that raise the heart rate and rev up the metabolism would be best for endomorphs. Talsania advises practising pranayama quickly to counteract drowsiness and dullness.

Ectomorphs

Ectomorphic individuals have a quick metabolism and struggle to acquire muscle. According to Amaresh Ojha, CEO and creator of Gympik, “Ectomorphs have a fast metabolism and can easily prevent fat from accumulating in the body.” But because of their small-boned body composition, it might be quite difficult to gain muscle.

1. This population gains more from a high-calorie diet and a quick, vigorous weight-training regimen that emphasises large muscle groups. Ojha suggests that the ectomorph fitness programme be created with a greater emphasis on compound exercises such as walking lunges, box squats, and burpees.
2. Two to three days of weight training and two days of low-intensity cardio, like as walking, might be the optimal schedule since anything more strenuous could cause the body to burn calories more quickly and inhibit the development of muscles.
3. For gaining muscular mass, strengthening positions work best. Talsania says, “I suggest holding poses to develop strength with prop support for stability. She said ectomorphic people shouldn’t do vinyasa yoga because it’s too quick.

Mesomorphs

You won’t need to spend a lot of time in the gym to get a lean body if you’re a mesomorph. Mesomorphs don’t store body fat and can add new muscle.

1. “Mesomorphs have inherently strong muscles because they have thick, dense muscles. The best way to promote muscular growth, according to Arora, is to lift moderate-to-heavy weights five days a week with little rest in between sets.
2. Ojha thinks that this body type is the simplest to maintain weight for with the least amount of work. He recommends bodyweight exercises that use low repetitions and quick movements to increase strength and muscle. “This increases muscular growth while also assisting them in the development of their athletic ability. Plyometric exercises like box jumps, jump squats, and sprints are better workouts for this, says Ojha.
3. Those with mesomorphic bodies could develop their strength and flexibility through slow hatha yoga, which slows down the body’s internal agni, or metabolism. Due to the extreme heat in the room, Bikram yoga is the less advised method, according to Talsania.

The fact that these regimes are indicative rather than conclusive is quickly noted by experts. It’s about balance, adds Talsania, “even though our body types can have inherent strengths and weaknesses.” Additionally, since most people don’t fit into just one body type, it’s vital to mix and match, explore, and listen to your body (and a pro!) before delving deeply into one style.