According to Imna news agency, different body types have a great impact on the sports abilities and training needs of each person due to their different genetic and structural characteristics. Identifying your body type and choosing appropriate exercises can help people get closer to their health and fitness goals. In the science of physiology and sports training, there are three main body types Ectomorph (Ectomorph), mesomorph (Mesomorph) and Endomorph Endomorph is defined. Each of these types has unique characteristics and requires special sports planning.
People with body type Ectomorph Most have a lean body, fine bones and a low percentage of body fat. These people hardly gain weight in muscle and fat. High metabolism is one of the main characteristics of this body type, which makes it difficult for them to store calories and gain weight. Narrow shoulders and chest, long and thin limbs and low body fat percentage are also characteristics of this body type.
For ectomorphs, strength training with weights and bodybuilding programs focused on increasing muscle mass are very suitable. These people should avoid intense or long-term aerobic exercises that may cause them to lose weight. Exercises such as heavy bodybuilding (with heavy weights and low repetitions) and combined exercises (squat، deadlift and bench press to engage large muscle groups) are recommended for this body type, as is high calorie intake and a focus on nutrition. Proprotein And high-calorie to help muscle growth can be suitable for this group.
Mesomorphs are people with a well-proportioned body, prominent muscle structure and moderate body fat percentage. This body type naturally has a greater ability to build muscle and lose fat and is therefore ideal for various sports. Mesomorphs are more successful in competitive and strength sports.
Prominent muscle structure and broad shoulders, balanced metabolism and easy ability to increase or decrease weight and high natural strength and endurance are the characteristics of mesomorphs, also mesomorphs can benefit from the combination of strength and aerobic exercises due to their flexibility in training.
Strength and resistance exercises (to strengthen muscles and increase volume), combined exercises (such as crossfit which strengthens strength and endurance at the same time) and moderate to intense aerobic exercises such as running, cycling and swimming are suggested to mesomorphs to maintain a balanced body fat percentage.
People with body type Endomorph They have a wider structure and a higher fat percentage. These people gain weight easily, but it is more difficult for them to lose weight. Low metabolism is one of the characteristic features of this body type that causes people Endomorph need to carefully manage nutrition and physical activity.
Broad and large bone structure, high fat storage in different parts of the body, difficult weight loss, and the tendency to be overweight can be considered among the characteristics of endomorphs. For endomorphs, aerobic exercises and cardio It is very important for burning calories and losing weight. Strength training is also effective for strengthening muscles and increasing metabolism. Long-term and continuous aerobic exercises such as running, fast walking and swimming, exercises interval High intensity (HIIT) to increase metabolism and burn more calories, as well as light to moderate strength training to strengthen muscles and prevent their breakdown are recommended exercises for this body type.
Paying attention to body type never means limiting people to a special type of exercise. Along with choosing appropriate sports, nutrition also plays an important role in achieving health goals. Ectomorphs should focus more on calorie and protein intake, while endomorphs should focus on reducing excess calories and consuming low-fat nutrients. Mesomorphs can also achieve the best results with a proper balance between protein, carbohydrates and fat.
Knowing the body type and appropriate sports helps people to choose the right path to improve their health and fitness, taking into account their genetic and physical characteristics. Most people are a combination of these three body types and may have some common characteristics, so designing a special exercise and nutrition program with the help of an exercise or nutrition specialist can bring better results.
Regarding body types and the performance of each type, talk with Mehdi Nasiri, university lecturer We have had it, which you can read in detail below.
Imna: About body type Endomorph explain
Nasiri: Body types include three categories mesomorph، Ectomorph and Endomorph can be seen in the two age groups of minors and adults, one of the categories that is very common today is obesity or Endomorph is that it has a lot of fat length and this body type is seen most among students and city dwellers, because the apartment life and technology have brought people inactivity and therefore they pay less attention to sports and physical activities than before. These things lead to obesity and increase in fat length.
Imna: Body type Ectomorph What are its features?
Nasiri: One of the body types of Lagrandam type or the same Ectomorph in which people have less fat length and taller height, this body type is also related to genetics and environmental conditions, genetics includes the characteristics of father, mother and first-degree relatives, for environmental conditions, we can also refer to the life of people who live in the environment They live in rural areas, because they are involved in daily activities such as farming and gardening, and unlike city dwellers who live by cars, they use bicycles, that’s why they are thin.
Imna: Body type mesomorph What is it and what are its features?
Nasiri: The other category includes people who have a muscular body and are known as mesomorphs. This body type is also influenced by genetics and environmental conditions. In fact, in this body type, a person engages in physical activities, especially strength training with weights and aerobic activities. of weight will increase muscle mass over time.
Imna: In your opinion, what sports are suitable for all three body types?
Nasiri: Common exercises can be considered for all three body types, but the intensity and strength are different, for example, a skinny person can do similar exercises to a muscular person, so many exercises are common to all three body types. , but its intensity, speed and duration are different, for example, when a slim person wants to have more muscle mass, it is allowed to do exercises such as plank, squat and do the Swedish swimming with body weight and then from the elastics Pilates use it to pass strength training as well.
Imna: What sports for people with a body type mesomorph Is it recommended?
Nasiri: People in the category mesomorph are present, it is better to do their physical activity with weights and also observe the principle of overload, that is, the number of movements should increase from session to session under the supervision of a trainer and specialist so that the individual’s muscles reach the desired size over time.
Imna: People with body type Ectomorph What activities should they do?
Nasiri: Ectomorph They have excess fat in the abdomen, hips, and other body parts, and without a doubt, they cannot perform high-pressure sports exercises like lean and muscular body types, so the existing conditions must be taken into account when training them, i.e., first, low-intensity and low-speed movements. should be done by them, and aerobic activities in the sports program of these people lead to fat burning and then weight loss, in the BMI table, the average of such people is between 27 and above 30, and for this reason, people with such a body type In addition to eating healthy and avoiding fast food, they should do strength and aerobic exercises in a planned and regular manner.
Imna: Aerobic activities are recommended for which body types?
Nasiri: Doing aerobic activities especially interval It is recommended for all three body types, because interval Part of The best is aerobic exercises, in fact, this style of exercises is done with different intensity and active rest, and if a person cannot follow aerobic activities due to air pollution in the open space, he is allowed to use a treadmill.
Imna: How do you think a person’s body type affects his performance in different sports?
Nasiri: Undoubtedly, body type has an effect on the performance of various sports activities by people, for example, in Taekwondo, most of the athletes have a slim body type, and such conditions apply to other sports such as Kungfu And there is also tennis, because speed and agility are of great importance in these fields, on the other hand, for some fields such as basketball, judo, and wrestling, the muscular body type is more suitable, because the athletes of these fields must be fit for the competition. have a suitable muscle mass, if they are overweight athletes in disciplines such as weight throw, discus throw, weight lifting and wrestling, or mesomorph is
Imna: Should diet be adjusted based on body type?
NasiriDiets should be considered based on body types, for example, thin people who have a BMI below 19 are abnormally thin, and for this reason, their nutrition should be such that their BMI is in an ideal state, these people should have protein and consume more dairy products, people with a muscular body type should also have proper nutrition to provide the calories needed by their body, and for this reason, these people should eat foods such as potatoes, They use chicken fillet, pasta and bananas, but obese people should be more careful not to face excess calories and avoid fast foods and soft drinks, because these foods create excess fat in their bodies. Fat people should avoid or manage their consumption of this type of food, in fact, they should do strength and aerobic exercises as much as they have received fat in order to create a balance in their calories.
Imna: Do you think it is possible for people to change their body type characteristics by exercising and eating?
Nasiri: People’s body type is determined based on genetics, environmental conditions, strength training, aerobics and proper nutrition can also be effective in changing people’s body type, but it is a difficult task.
Imna: How much is body type influenced by genetics?
Nasiri: Genetics also has a great influence on determining the body type, and for example, a child can have a fat body type from the time of birth.
Imna: Do you think body type affects self-confidence and motivation in sports?
Nasiri: What exists in the sports community shows that people who have a muscular body type have higher self-confidence, and for this reason, bodybuilding sports have attracted the attention of all members of the society, especially young people, in my opinion, people who have this body type are They are accepted by the society and for this reason they have higher self-confidence, so the issue of motivation and self-confidence is related to the environmental conditions and those around them, for example, people who have a fat body type, if they follow championship sports in heavy weight, The fatter they are, the more successful they will be.
Imna: Do you think metabolism can lead to a change in body type?
Nasiri: Metabolism is one of the factors that must be done well, when proper nutrition enters a person’s body and that person does not have regular aerobic and strength exercises, the calories that entered his body will turn into excess fat and overweight and so on. Because a person’s body type changes, so in order to maintain the body type, the amount of exercise should be appropriate to the amount of calories consumed, although people with a slim body type do this with less concern.
Imna: In your opinion, how effective is the use of sports supplements for each body type?
Nasiri: In today’s sports society, especially in bodybuilding, the use of sports supplements is very common, but in my opinion, the use of such supplements is not suitable for athletes due to the complications it brings, so I do not recommend their use, but if an athlete is going to Those who use these supplements should consult with knowledgeable and specialized people, because today there are many fake supplements in the market that cause many side effects.
Imna: What psychological or motivational problems do you think people with different body types have in the way of fitness?
Nasiri: This issue is related to the behavior of a person’s peers, family and friends, for example, people who have fat and thin body types, because they are sometimes ridiculed by those around them, they face mental injuries over time, but they should People should be helped to achieve the ideal weight through sports exercises and proper nutrition, so culture formation among families plays a significant role in increasing the self-confidence of people with body types. It is different.
Imna: Do trainers cause psychological damage to people with different body types?
Nasiri: In the professional field, coaches are familiar with the special conditions of athletes, and for this reason, the coach chooses the players he wants with full knowledge and purpose, but in the amateur category, sometimes some coaches do not have a positive view of people with fat body types Cultivation must also take place.
