Fitness training for different body types in men and women
- Types of loads in fitness
- Training objectives
- Women’s training entry-level training
- Fitness for women with different body type
- The body types and features training for men
- Strength exercises for men
It is difficult to find a person who would not recognize the benefits of physical activity. A significant number and variety of fitness trends allows anyone to choose for themselves the most appropriate kind of athletic activity. However, many newcomers are difficult to start because they just don’t know what the training regime to suit them. To make the most effective exercise program, we must first determine what type of addition is the figure of a particular artist, and also take into account the level of physical training.
Types of loads in fitness
Fitness concept is quite broad. It includes not only training, but also life in General. The purpose of fitness — wellbeing, health and better developed physical abilities of the body.
Loading fitness is divided into two main types of activity:
- aerobic, or cardio, in which most work is done by the cardiovascular system: due to the high pace and intensity, the pulse quickens, the body is saturated with oxygen, which allows you to effectively burn body fat;
- anaerobic load, based on the lack of oxygen that occurs in the muscles during training — these classes are needed to strengthen and build muscle, but partly also to participate in the process of weight loss.
When a person first comes to the gym, the coach is a personalized exercise program and a suitable power circuit. But no matter how different the people, they can be divided in groups depending on sex, age, body type and level of training. But they differ not only on these parameters most likely will not be the same and the purpose of their fitness.
Most women start to exercise to lose weight and get muscle tone without increasing their volume. The main purpose of the male training — relief muscles and increase muscle mass. Age athletes seek to get rid of the fat to make the body fit and resilient.
Women’s training entry-level training
If a woman just starting out with fitness, to plan lessons her body type does not matter: at the initial stage the required load on all muscle groups:
- for abs — crunches, leg raises lying down;
- to the rear of the thighs and the buttocks area is the leg press, squats in the simulator Smith or lunges with dumbbells;
- for the front and inner thighs — leg extension in the simulator, the splaying of the legs in the unit, the leg exerciser;
- for the back — thrust vertical block to the chest, hyperextension;
- for the chest muscles — breeding dumbbells lying;
- for the muscles of the hands straightening your arms in the block.
To start my workout and finish it should be cardio exercise lasting 10-20 minutes.
According to this scheme, you need to do 3-4 times a week for 1.5-2 months. When moving to the next level is to consider the type of shape.
Fitness for women with different body type
Girls of any body type, you need to follow the diet. It is necessary to give up sweets, flour products, foods containing TRANS fats, preservatives, dyes and other harmful additives. The food should contain proteins, healthy fats and “slow” carbohydrates. You should eat a fractional, small portions. Not to slow down the metabolism, you should drink plenty of water.
When you build more detailed training plan must take into account the type of shape.
- A-type or “pear”.
Problem area for such athletes is the lower part of the body — legs, thighs and buttocks, and they should be emphasized during training. For this group of muscles will be fit classes on the system of the supersets, treetop and giant sets.
Upper body and hands can be trained 1 time per week. Abdominal exercises should be done in each lesson. Cardio should last at least 30-45 minutes.
- X-type, or “hourglass”.
Even in the presence of excess weight in women this type well defined waist. Possible problem areas: Breasts, arms, thighs.
Body fat is quickly fading with regular aerobic exercise and proper nutrition. Each muscle group should be trained 1 time per week. The press is being worked on in each lesson.
- N-type, or “rectangle”.
The girls of this type are weakly expressed waist: shoulders and hips are about the same width. To achieve visually reduce the waist, it is necessary to work actively over the shoulders and the widest muscles of the back and load the glutes and hamstrings.
One day should be allocated for abdominal and waist, other days to pump the muscles of the legs and upper torso.
To complete the training you need aerobic exercise with duration of 30-40 minutes.
- The t-type.
The girls of this type, narrow hips and broad shoulders. Usually they do not need to lose weight. The main goal of their training — building muscle in the thighs and buttocks to balance the figure.
Cardio exercise can be included in the lesson plan as desired.
The body types and features training for men
Conventionally, there are three type of male physique, each of which needs its own specific exercise.
As for the food, here, the same principles as for girls. Only the amount of protein should be increased, as well as to ensure that training is not passed on an empty stomach.
People have this type of metabolism is fast. They have a thin build, and almost no subcutaneous fat.
Ectomorph strength training should consist of basic exercises. Classes are recommended with high intensity for 45-60 minutes 2-3 times a week. Aerobic exercise is not needed.
- A mesomorph.
In men of this type a sufficient amount of muscle and little body fat. During the training, you must not perform more than 2 basic exercises and one isolation for each muscle group (10-12 approaches and 8-12 repetitions). Total training duration is 60-90 minutes. You have to do it 3-4 times a week.
Cardio exercises are performed three times a week for half an hour. The pulse should not exceed 140 beats per minute.
In men, this type of slow metabolism. Muscles respond well to stress, but the problem is a significant fat layer. The classic scheme of strength training for endomorphs includes 2 basic and 2 of the insulating element for each group of muscles. For men this type of effective exercises on the principle of “preliminary exhaustion” when the first run otnositelnye exercises, and then basic. Suit them and training system, supersets, and giant treetop sets, and also a circular training.
The power components must be completed in 1.5-2 hours 3-4 times a week. Aerobic sessions should be held three times a week for 30-60 minutes.
Strength exercises for men
Men’s training is different for those who already have experience in law enforcement training, and for beginners.
Beginner athletes should do three times a week. The workout plan should consist of basic elements: different types of squats, presses and pulls, jobs at the press. For athletes advanced level exercises on different muscle groups distributed across the different training days. If the goal of exercise is to lose weight and get rid of fat deposits on the abdomen, much attention is paid to exercises for abs and cardio exercise.
Those who seek to build muscle, you can practice the following exercise program.
The weight is chosen so that the last repetition of each element were performed at the limit of physical strength, but without violating the technique of movements.
Uses photographs Shutterstock