Skinny and athletic, my friend Claire seems to be good at just about any sport she tries her hand at — from surfing and rock climbing, to running and swimming. Claire’s athletic ability has a lot to do with genetics — the lean, muscular body type she’s inherited from her parents.
Although we’re not all blessed with a body like hers, the good news is that no matter what your body shape, understanding it means you can achieve your best shape, and get more out of exercise.
According to fitness educator and Shape advisory board member Tanya Wyatt, we all fit into three basic body types (or a mixture thereof): muscular mesomorphs, lean ectomorphs and rounded endomorphs — each with their own set of strengths and weaknesses.
“You’re likely to do better physically when you take part in activities that you’re ‘built for’ than by trying to work against your genetic make-up,” explains Wyatt. “And psychologically, it’s also confidence-building to do something that your body is naturally good at.” Here’s how to work out which you are, and which activities suit your body type:
Mesomorph If you’re a mesomorph, you’re probably pretty muscular (think Madonna or Fergie from the Black Eyed Peas). “Mesomorphs generally have shoulders broader than their waists, and tend to have firm abdomens and narrow hips,” says Wyatt. And while you can lean towards putting on extra weight, you lose it easily because of your high muscle mass and fast metabolism.
Exercise profile The great news is that you usually take quickly to new sports and excel at exercise or activity that requires athletic skill. You should opt for a general exercise programme that includes a variety of activities and intensity levels, and incorporates cardio, resistance and flexibility training. Gymnastics, sprinting, and martial arts would all be good choices for you, so challenge yourself and give that kata box or Muay Thai class a go next time you’re at the gym.
Ectomorph The lucky ectomorph is usually long and slender (think Nicole Kidman or Kate Bosworth) and struggles to put on weight and muscle because of their naturally high metabolism.
“But this doesn’t mean that they shouldn’t exercise or that they’ll naturally have a good body composition,” stresses Wyatt. “They should do some sort of physical activity to ensure optimal health”.
Exercise profile If you’re a lean, lanky ectomorph, balance your workouts. You probably naturally enjoy endurance activities, but Wyatt recommends that you include some resistance or strength training to build muscle. Sports you’re likely to be good at include volleyball, basketball, ballet or long-distance running.
Endomorph The curvy, voluptuous endomorph (think Beyonce or Kate Winslet) tends to store a high percentage of body fat because of her slower metabolism — usually around the dreaded waist, buttocks and thigh area. But instead of cursing your curves, make the most of them by choosing the right exercise for your type.
Exercise profile You usually have a strong body, so you’ll probably enjoy strength activities like circuit training at the gym, which will also help to lower your body fat percentage and improve your overall fitness. Try to include some cardio training as well — water sport is usually a good bet, so opt for swimming or an aqua aerobics class, which is also great for overall toning and core strength.
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