There are three types of somatotypes that you have to take into account when training and feeding
In recent years, the interest of people in leading an active life and in maintaining a balanced and healthy diet seems to have skyrocketed. In spite of the positive that this can be, not reaching the desired objectives is bringing with it a series of injuries and eating disorders with worrisome figures.
In Mexico, according to Excelsior, every year 20 thousand new cases of bulimia and anorexia among adolescents are documented, which has represented an increase of 300 percent in the last 20 years.
Leer en español: Establece metas reales: ¿Cómo entrenar según tu tipo de cuerpo?
When establishing goals with respect to our body, it is important to understand that we are not all equal: according to MundoFitness, there are three types of somatotypes or body types that you will have to take into account when training and feeding.
According to the newspaper Deporte y Vida, an endomorphic person will have difficulty losing body weight since, despite having a low caloric intake, they have a slow metabolism and a genetically round body. These people should perform four sessions of cardio a week to burn fat, avoid weight training and carbohydrates that are not healthy.
In addition, Juan Francos Marco, a graduate in sports science from the high performance center, explains to BBC Mundo, "for an endomorph it is much more difficult for any physical activity than for a person from the ectomorphic or mesomorphic group, and that makes them more predisposed to lead a more lazy life".
On the other hand, the ectoforms have very thin bodies, an accelerated metabolism and difficulty to gain weight. It is recommended that these people do not do long cardio sessions because they can lose weight quickly. On the other hand, strength training with few repetitions and prolonged breaks is ideal for increasing body mass.
"It is very difficult to change with certain exercise genetically marked parameters, such as the height or width of the hips; but there are others with much more room for modification, such as muscle tissue, fat and, above all, posture", said Marco.
Finally, mesomorphs have the relative musculoskeletal magnitude and may seem very athletic without necessarily being so. It is recommended to combine strength and power exercises with aerobic training to improve cardiovascular endurance. In addition, they should consume protein in each meal, plenty of vegetables, and moderate amounts of carbohydrates.
The search for quick results can be problematic, so it is important to understand that there are aspects about us that we cannot change and with which we must live.
"If they do not see the reward, the doubts appear and they question whether it is worth the effort," concluded Marco, for whom, the most important thing is to understand that the processes require time, will and dedication to obtain a reward.
LatinAmerican Post | Luisa Fernanda Báez
Translated from “Establece metas reales: ¿Cómo entrenar según tu tipo de cuerpo?”