What is the Perfect Exercise Plan for Your Body Type?
Even if you love your body, you might also want to effect changes to certain parts of it. Age doesn’t matter. Who doesn’t want to do “spot toning” where they target that one area of the body that bothers them the most? But we’ve all found out that doesn’t work very well, haven’t we? So if we want to put the energy into working out, how can we get the shape we want? What exactly is the perfect exercise plan for your body type?
I was originally going to write about body types as a way to dress our bodies. But that idea has so many moving parts that I probably should write a series about it. Let me know if that is something you want me to do by leaving your request in the comments below.
Then I came across an article at Northwestern Medicine: “Busting Body Type Workout Myths,” and I was inspired to share it with you. Medical writers at Chicago’s Northwestern Medicine wrote:
“Body types each come with their own unique strengths and struggles. Can you really work out for your specific body type? If you’re pear-shaped, will lunges lead to leaner legs?
Not on their own.
If you’re looking to get in better shape, many factors need to be considered; your body type is just one of them.”
They recommend a healthy, rounded exercise plan. But before I get to that, I’d like to encourage you to love the body you have. It’s your vehicle through life and deserves to be treated well to get you where you want to go and do the heavy lifting you want done.
That said, we are surrounded by images of the “ideal body” in social media, advertisements and throughout the internet all through our lives. But each of us is born with a uniquely individual body. There is no perfect body shape in nature, but rather many different types. Just like there is not the perfect flower, but many different kinds of beautiful flowers in so many different shapes and colors!
Throughout time, society’s idea of the “ideal body” has gone through constant change…probably because there are so many options! It’s almost like the changing fashions of the body, similar to the changing fashions of clothes. As Jacqueline Howard at CNN reported in “The history of the ‘ideal’ woman and where that has left us”:
“…this ‘ideal’ is ever-changing, forming a complex history throughout art and fashion — with damaging impacts on women who try to conform in each era.”
The ideal feminine form began as paintings by men who imagined what would be most beautiful and has presently become digitally touched-up photos across all media. So the idealized form of what is beautiful is actually unobtainable in our normal lives. So, as always, I want to encourage you to embrace your true self. Just so you know, as I encourage you I am also trying to encourage myself. So we’re in this together. I just hope you will join me!
The Perfect Exercise Plan for Your Body Type:
Northwestern Medicine explains why we all need a rounded exercise plan instead of concentrating on spot toning:
“You can target muscle groups when exercising, but you can’t choose where you burn calories.
“If you really dig in to workouts suggested for specific body types, you’ll find that the exercises are essentially the same for each,” says Northwestern Medicine Athletic Training and Sports Performance Manager Kevin M. Pennington, ATC, MBA. “This is because the more muscular development you have, the more calories you burn, no matter where your muscles are.”
If you’re apple-shaped, you could crunch until your core is sore, but may never have a visible six pack if you’re not incorporating cardio into your routine. A well-rounded fitness routine will increase your endurance and overall well-being. It will also help prevent injury and imbalance.
“Your body likes a variety of exercises and needs it in order to create change,” says Pennington. “Be aware that strength in one area of your body could lead to weakness in another. Incorporate back exercises, chest exercises, leg exercises, upper body exercises and core exercises. A well-rounded exercise plan will keep you happy, healthy and more energetic…
Pennington suggests starting by doing cardio or some sort of strength training three to five times a week for 20 minutes. He’s also an advocate of one to two rest days per week.”
So to sum it up, the perfect exercise program for your body type is the same no matter what shape you are.
Age doesn’t matter, and body type doesn’t either!
When starting a new exercise program: get a physical from a physician first.
Begin with cardio and/or strength training 3-5 X/week for 20 mins. with 2 rest days/week. Then increase as you can do more.
You will lose weight if you: burn more calories than you eat!
Are you planning a new exercise program for yourself? Do you have one already that works for you? Tell us about it in the comments below!
This is the third in a series of four Body Image posts. The other three are:
- “How to Develop a Positive Body Image”
- “How to Be Modest in Absolutely Anything Bodycon
- “How to Easily Look as Slim as You Like”
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