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Ever
wonder why some people never seem to have any difficulty in gaining
muscle mass on their bodies (or lose fat and weight) while others
do everything they can in the gym but get nowhere? The answer
lies in your somatotype, which is the physical type a person's
body conforms to. There are three body types (Treadmill has written
about them in the past) and each responds differently to all kinds
of exercise, including weight-training. First, a recap of the
body types.
Ectomorph: Relatively short upper body, narrow
chest and shoulders, long limbs, narrow feet and hands. Ectos
typically have low body fat.
Mesomorph: Large chest, broad shoulders,
long torso and strong musculature. Mesos typically add muscle
mass easily in a weight training regime.
Endomorph: Short musculature, short neck,
wide hips and a tendency to store more fat.
Here's a quick guide to how you can tailor
your exercise regime to your body type. For ectos, the target
is usually to gain weight and muscle mass. Exercises that use
compound muscle movements like squats, deadlifts, bench presses,
etc. work well. Cardiovascular exercises, which burn more calories,
need to be kept to a minimum. It may help to supplement diets
with protein shakes or drinks. Mesos put on muscle easily. So,
toning or defining exercises that shape the muscles are essential.
A balanced diet, weight-training and cardio ensure lean muscle
mass build-up. Endos are, in many respects, the opposite of ectos,
and find it tough to shed weight. Increased aerobic and cardiovascular
training is recommended, complemented with a low-calorie but balanced
diet.
Now, find out what type your body is (here's
a website that can be of help: www.bodybuilding.com/fun/becker3.htm)
and design an exercise regime to suit you.
-Muscles Mani
write to musclesmani@intoday.com
Caveat: The physical exercises
described in Treadmill are not recommendations. Readers should
exercise caution and consult a physician before attempting to
follow any of these.
BEAT
THE HEAT
If
you're one of those who have seen someone drop dead, literally,
in the sun, you know how telling heat stroke can be. While that
may sound extreme, the fact that 130 lives have been lost in the
past few days, isn't. Here's a quick FAQ.
What it is: Heat stroke happens when extreme
heat destroys the body's ability to maintain normal temperatures,
leading to body temperatures of over 106°F, followed by cardiovascular
collapse, multiple-organ failure and death.
Symptoms: Excessive thirst, high temperature,
vomitting or headache could be signs of a heat stroke, says Dr
Kusum Ranga, who runs a private clinic in Green Park, New Delhi.
Treatment: Covering the patient with ice
water-soaked sheets and intravenous fluids may help. The goal
is to reduce the body temperature to approximately 102°F.
Can it be prevented: If you are outdoors
in peak hours, drink/carry adequate water/fluids, apply a sunscreen
lotion to exposed body parts and wear light-coloured clothes.
And most important, never go out on an empty stomach.
-Roopali
Joshi
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