Exercise
Exercising for Your Body Type
By
Feb 26, 2010 - 11:47:51 AM

(HealthNewsDigest.com) - Just as it’s important to eat sensibly to achieve your weight loss goals, it is equally important to workout properly to insure permanent weight loss and possessing a leaner and fit body. So, we enlisted the expertise of Fitness & Lifestyle Expert Edward Jackowski, Ph.D. from Exude Fitness in NYC www.exude.com and author of “Escape Your Shape”, which delineates how different body types should be exercising. Below, match the body type that best represents yours and follow the advice accordingly:

EXERCISING FOR YOUR BODY TYPE

Whether someone’s shape is identified as Hourglass®, Spoon®, Ruler® or Cone® shaped, both men and women can aesthetically improve the way their bodies look by exercising based on their body type. Your scale weight is affected by diet (how much and what you eat) and your exercise routine dictates how your body is shaped. So, rather than focusing on how much you weigh, channel your energy and efforts on making your body more proportionate and then it doesn’t matter what you weigh as long as you are fit and healthy and you possess a health body ratio of lean muscle mass versus body fat. Below are the do’s and don’ts for each body type:

3 Best Exercises for the Hourglass Shape

* Jumping rope
* Stationary biking with light to moderate resistance
* Upper body exercises with light weights and high repetitions
3 Exercises to Avoid for the Hourglass Shape

* Step classes
* Spinning
* Kick-boxing
Summary

As an Hourglass, your mantra is high reps, low resistance and low weights for both upper and lower bodies. High reps mean at least 25 to 50 repetitions for each of your exercises. As you slim down and lose weight and mass, you can increase resistance and weight. But you still must maintain your high reps for each exercise. Hourglasses that bulk very easily may have to keep the resistance and weights at a low level forever. Goal: Trim upper and lower body.

3 Best Exercises for the Spoon Shape

* Jumping rope with a speed rope
* Push-ups
* Jumping jacks
3 Exercises to Avoid for the Spoon Shape

* Squats, lunges and ankle weights
* All stair climbers/steppers, Elliptical and cross trainers
* Spinning
Summary

As a Spoon, the rule of thumb is high reps and low resistance for all lower-body exercises, and moderate to high resistance for all upper-body exercises. If you're overweight, the resistance should not be too high for the upper body either. You don't want to push out the fat as you build muscle underneath. Until you are at a weight and size you're happy with, do not increase the resistance or weight on any exercise, but rather increase the number of repetitions to continue to burn off fat and inches. Goal: Trim lower body and strengthen upper body so your body becomes more proportionate.


3 Best Exercises for the Ruler Shape

* Yoga, all stretch and calisthenics classes, Pilates on machines
* Full sit-ups without locking feet, upper and lower abdominal crunches, and leg-outs
* Step classes, spinning, lunges, squats
Exercises to Avoid for the Ruler Shape

None - Unless you're overweight, all exercises are recommended. If you need to reduce your weight, use light to moderate resistance/weights until you reach your ideal weight.

Summary

As a Ruler, you pretty much have free rein to perform any kind of exercise provided you are not overweight. If you are overweight, ease up on the weights and resistance a little bit until you start to trim down. Then you can incorporate both. Protect your back! Don't skip your stretching routine before you work out and stretch your hamstrings lightly at the end of all of your workouts. Goal: Trim stomach to add curves to your body.

3 Best Exercises for the Cone Shape

* All lower body exercises with moderate to heavy weights and/or resistance
* Walking or jogging on incline
* Jumping rope with a lightweight speed rope
Exercises to Avoid for the Cone Shape

* All upper body exercises with moderate to high weights/resistance
* Kick-boxing for the upper body
* All exercise classes with hand weights or weighted bars
Summary

As a Cone, the rule of thumb is high reps and low resistance or weights for the upper body and high resistance and moderate to heavy weights for the lower body. Although unusual, a few Cones may bulk down below a bit if they are overweight. Typically, Cones shy away from abdominal exercises and lower-body exercises. It's important to focus on these areas so the body becomes better proportioned. Cones, especially male Cones, have a harder time than other body types giving up the heavy weight lifting for their upper bodies. I suggest switching to more natural exercises such as push-ups, dips, chin-ups, or upper-body exercise routines with low weights and higher repetitions. You'll still possess great upper-body strength and your body will look much better proportioned. Goal: Trim upper body and strengthen lower body to make your body more symmetrical.

Please Note: All of the above body types are registered trademarks and are part of the world’s only medically-proven and patented fitness prescriptions based on body types.
To learn more about exercising for your body type, log onto www.exude.com

Copyright, 2008 Edward Jackowski, Ph.D.

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