Know your body type
posted on 6/08/2014 12:00:00 AM
Know your body type
PART #1 - ENDOMORPHS
PHOTOS BY DALLAS OLSEN | HAIR AND MAKE-UP BY LISA LEE | CLOTHING BY RAINBOW BODY | FITNESS MODEL KATINA FIMMEL
If you’re an endomorph who is new to exercise, there’s a chance you have a bit of excess fat to lose. That unwanted weight can often be hard on your joints, so it’s important to ease into exercise to avoid unwelcome injuries. Start by going for a walk before breakfast and lifting light-to-medium weights with a rep range of around 15. While doing this, it’s especially important to concentrate on eating 4-5 small meals consisting of clean, lean foods every 3-4 hours to increase metabolism and help you lose fat. As the weight drops off, continue to increase your training slightly until you feel comfortable with more intense exercise.
If, like our model Katina, you’re an experienced exerciser and don’t have excess weight that could cause joint problems from exercising, high intensity is a great idea. Not only can intense workouts blast fat by getting your heart pumping, they can also increase metabolism. As an experienced endomorph, it is advised to do 3-4 heavy strength training sessions and three high-intensity cardio sessions each week2. The option of incorporating high-intensity workouts that combine both strength and cardio can also be taken advantage of as an endomorph – why not try the plyometric workout on page 54 or the following circuit to whip your endomorph body into shape just like Katina has?
· If you’re only a beginner, start with light exercises that are easy on your joints – walking is extremely beneficial for everyone of every shape.
· Never do high-intensity exercise before a strength-training session as it will deplete your glycogen stores and you won’t get the most out of your weights workout. Plus, fatigue can increase the risk of injury while lifting weights.
· Never do high-intensity cardio and legs on the same day.
· Go close to failure on each set (if experienced).
This circuit is great for getting your heart rate up and building lean muscle at the same time. Complete each exercise with the prescribed reps one after the other, resting for 30-45s between each. When you’ve completed all five, rest for 2 minutes and repeat for a total of 2-3 rounds, depending on your exercise level. But first, don’t forget to warm up.
Lunges with upright row
Target muscles: Gluteus maximus, quadriceps and deltoids
Set-up: Stand with your feet together and a dumbbell in each hand by your sides.
Action: Step your right foot back into a lunge, lowering your right knee until it is a couple of centimetres off the ground. Ensure the move is slow and controlled. Push off your right foot back into the start position. Raise the dumbbells into an upright row, leading with your elbows and making sure your palms are facing your body throughout the move. Pause at the top before lowering the dumbbells down the front of your body. Step your left foot back and repeat. Continue for 12 reps on each leg, totaling 24 upright rows.
TARGET MUSCLES: Erector spinae, gluteus maximus, hamstrings and quadriceps
Set-up: Stand tall with your feet hip-width apart holding a barbell with an overhand grip. Your hands should be spaced slightly wider than your hips. Pull your shoulders back, soften your knees and turn your abs on.
Action: Tilt forward from the hips, maintaining a straight back. Keep the bar close to your thighs as you lower it down toward your knees. When the bar gets to your knees, bend them slightly until the barbell reaches the middle of your shins. Pause momentarily before reversing the move, ensuring your back always remains straight. Repeat for 12 reps.
Source Url: http://www.oxygenmag.com.au/Training/tabid/4730/entryid/1542/Know-your-body-type.aspx
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