#sport #suits #body #type #lifestyle
Sport, with all its variety, must be chosen according to each person and their specific needs. There is no universal type of movement suitable for everyone — because we differ in age, sex, abilities, height, weight and many other aspects.
This diversity is what makes us unique and, at the same time, helps us choose the sport that suits us best, so that we get exactly the results we want.
Why genetics influence the choice of sport
Genetics play an important role in how our body develops and reacts to exercise.
Some people tend to accumulate fat around the waist, others on the hips. There is no such thing as “good” or “bad” when it comes to body shape — the important thing is to learn how to work with what we have, not against us.
The goal is not to change the body completely, but to shape and harmonize it through a type of movement that benefits it.
Body types (somatotypes)
The concept of somatotype was introduced in the 1940s by Dr. WH Sheldon and divides human bodies into three main types: endomorph, mesomorph and ectomorph.
Understanding your body type is essential to any effective training program—whether you’re an amateur athlete or a fitness trainer.
1. Endomorph
Features:
• Larger bone structure, wide middle and voluminous hips
• Predisposition to fat accumulation
• Slow metabolism
• It is difficult to lose adipose tissue
Objective: losing weight, increasing the metabolic rate and burning as many calories as possible.
recommendation:
• Moderate cardio and HIIT
• Exercises with light weights
• Dynamic sports (aerobics, swimming, running)
2. Mesomorph
Features:
• Average bone structure
• Shoulders wider than the hips
• Naturally developed muscles
• Balanced metabolism
Objective: maintaining muscle mass and tone.
recommendation:
• Combination of cardio and strength training
• Functional exercises
• Group sports such as crossfit or cycling
3. Ectomorph
Features:
• Narrow shoulders and hips
• Long and thin muscles
• Very fast metabolism, difficult to gain weight
• Sometimes associated with a low BMI (≤17)
Objective: increase in muscle mass.
recommendation:
• Weight training
• Moderate and occasional HIIT
• Strength exercises
• Avoid excessive cardio, which burns too many calories
The role of metabolism in physical performance
Basal metabolism (BMR) represents the minimum amount of energy that the body needs at rest to maintain vital functions: breathing, blood circulation, temperature regulation and cellular activity.
The greater the physical effort, the higher the metabolic rate, and thus the calorie consumption.
High intensity activities (weight training, crossfit, HIIT circuits) keep the metabolism active even on rest days.
How to set realistic goals
Fitness goals must be adapted to your body and rhythm.
For example, losing 20 kg in two months is unrealistic and unhealthy. In a correct process, with a balanced food plan and regular workouts, the healthy decrease is of 3–5 kg per monthdepending on metabolism.
The right exercises for weight loss
In the first phase, it is recommended low and medium intensity circuitsfor adapting the body and regulating the heart rate.
Then, you can gradually increase the intensity of the workouts and introduce them 25–30 minutes of cardio at each session: bike, elliptical, stepper or treadmill (only inclined walking, not running, to protect the joints).
Overweight people — usually endomorphs — need more time and consistency to reach their optimal weight.
Add-on support:
Shake One Pure
For those looking to lose weight, Shake One Pure is a suitable choice.
It is one protein meal replacementwith reduced caloric intake, which perfectly complements weight loss diets.
• Provides a feeling of long-term satiety
• Supports digestion
• Prevents the formation of fat deposits
100% vegan product, with white chocolate and raspberry flavor, without sugar, artificial colors or preservatives.
Recommendations for mesomorphs and ectomorphs
For these two body types, the emphasis is on weight training and progressive increase in effort.
- Mesomorphs can combine strength with moderate HIIT.
- Ectomorphswho is struggling to put on muscle mass, must avoid intense cardio training and follow a calorie surplus diet.
The adaptation of the training program by a specialist is essential — each body reacts differently, and the lack of results after months or years of effort indicates the need to reevaluate the plan (training, nutrition, medical tests).
Choose the movement you enjoy
Beyond somatotypes and strategies, the most important thing is to find the activity you like: running, swimming, fitness, crossfit, zumba, yoga — any form of movement is welcome.
Those who discover the pleasure of movement manage to be consistent, integrate it into everyday life and enjoy a balanced lifestyle.
This is, after all, the ultimate goal: to feel good in your own body and to love the way to a healthier version of you.
Bibliography:
https://www.nasm.org/resource-center/blog/body-types-how-to-train-diet-for-your-body-type? srsltid=AfmBOoo_vvOVnpQdfFIh_SLBqhTwkEo4yS76YN13ToEGQLk_BlV2nJYI
https://health.clevelandclinic.org/what-body-shape-means-for-your-health
This article was written by…
Anda Georgiana Catana
Nutritionist dietician and fitness instructor
Anda is a fitness instructor accredited by the FRCF (Fitness and bodybuilding Federation). She is a graduate of the University of Medicine and Pharmacy Timisoara, majoring in Nutrition and Dietetics, also pursuing a master’s degree in Clinical and Community Nutrition, also within UMFT. He is a dietician, nutritionist and personal fitness trainer. Since childhood, she has been preoccupied with food principles and an active and balanced lifestyle. He doesn’t believe in restrictive diets, but in a well-prepared food plan developed according to individual needs.
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