• Join WF Now
    • Subscribe
  • Celebrities
  • Exercise
  • Beauty
  • Weight Loss
  • Healthy Eating
    • Healthy Recipes
  • Pregnancy
  • Yoga
  • Shopping
    • Beauty
      • Haircare
      • Makeup
      • Skincare
    • Clothing
      • Ethnic Wear
      • Fitness Apparels
      • Lingerie and Sleepwear
      • Western Wear
    • Jewelry
      • Bangles
      • Necklace/Sets
      • Rings
    • Sports & Fitness
      • Cardio Equipments
      • Fitness Equipments
      • Protein Supplements
  • More
    • Contact Us
    • Disclaimer
    • Link Share Policy
    • News
    • Privacy Policy
    • Reviews
    • State Editions
    • Testimonials
    • WF Links
    • WF Team
    • Digital Magazine
    • Print Magazine

Women Fitness Org

Home / Exercise & Fitness / Training Tips for Endomorphs Body-type

Training Tips for Endomorphs Body-type

in Exercise & Fitness on 06/01/22

Tweet

Endomorphs are curvaceous, small-waisted, full-figured, and pear-shaped females. They generally have a smooth, round body, medium-large bone structure, small shoulders, and shorter limbs. They carry their weight in the lower abdomen, hips, and thighs rather than evenly distributed throughout the body. This pattern of fat distribution makes it a bit harder to lose weight, but with the correct training and nutrition program, they can achieve positive results.

endomorph workout

Many endomorphs have a higher body-fat percentage, putting them at greater risk for developing diabetes, infertility, certain forms of cancer, gallbladder conditions, heart disease, diabetes, hypertension, and depression.

Smart Training Tips

  • For endomorphs person, the focus should be on losing fat. From a metabolic perspective, endomorph body types usually have some degree of carbohydrate and insulin sensitivity. You need to be in a negative calorie balance.
  • On the exercise front, a broad approach is key for endomorphs to lose weight and keep it off.
  • You definitely want cardio in there – steady-state cardiovascular exercise at lower to moderate intensity will burn fat. Incorporate 30 to 60 minutes of steady-state cardio, two to three days a week.
  • Once you’ve built up a good level of cardiovascular fitness, add in some HIIT or circuit training. That will get the heart rate up and increase the rate of calorie expenditure per minute, compared with steady-state training. HIIT also increases the metabolic rate, not just during the session but for several hours after the session.
  • Endomorphs are more likely to be overweight so think carefully about the type of cardio you do. Weight-bearing exercise can create joint issues, so running all the time might take a toll on your knees, hips, and ankles. Before you’ve lost some weight, maybe look at non-weight-bearing exercises like swimming or cycling.
  • Strength training is also really important. Muscle mass is a big indicator of metabolic rate. The more muscle you have the quicker your metabolic rate will be, so you burn more calories at rest. This will help tip the seesaw of calories in versus calories out in your favor.

Train for the right body shape – whether you’re ectomorph, endomorph or mesomorph – and you can outsmart your genes.

Circuit Training Workout #1:


Exercise
Time
Squat with overhead press50 sec – work
Rest10 sec – rest
Stationary lunge with lateral raise (right leg front)50 sec – work
Rest10 sec – rest
Stationary lunge with lateral raise (left leg front holding dumbbells)50 sec – work
Rest10 sec – rest
Plié squat/upright row (dumbbells or kettlebell)50 sec – work
Rest10 sec – rest
Push-ups with single-leg knee drives50 sec – work
Rest10 sec – rest
Plank with triceps extension (dumbbells)50 sec – work
Rest10 sec – rest
Alternate step-ups with hammer curls (dumbbells)50 sec – work
Repeat three times 

Other Factors to Consider for Endomorphs

  • Watch less TV
  • Avoid excessive sleep, become an early riser
  • Work out with a partner, hire a trainer, make a running list of goals, enter a competition
  • Consistency and diligence with eating and exercise to help facilitate weight loss

Source: https://www.acefitness.org/

« Shalini Vadhera: A Global Leader in Beauty & Women Empowerment
Acupressure Points for The Eyes »
  • facebook
  • Twitter
  • Pinterest
  • instagram

Subscribe to our Weekly Newsletter Now!

Advertise with Us

Publish Your Articles



  • About Namita
  • Subscribe Print Magazine
  • Disclaimer
  • Link Share Policy
  • WF Privacy Policy
  • WF Team
  • Advertise with Us ( Digital)
  • Advertise in Print Magazine
  • Advertising Policy
  • Contact Us
  • Sitemap

Women Fitness

Women Fitness believes that every woman can achieve her desired body if she believes in herself and works wholeheartedly to achieve a healthy and fit body. Our mission is to support each woman to achieve their goal.

Connect With Us

  • facebook
  • Twitter
  • Pinterest
  • instagram

Copyright © 2022 · womenfitness.org All rights reserved. by Women Fitness