Types of varicose veins: Grade 1, 2, 3 and 4. What is yours?

Your body type and exercise you need

It all starts with genetics! Your body type determines the type of training program you need. There are 3 different body types and each is completely possible to get fit. The important thing is to follow the advice to get at least some results and not hurt yourself. We at fitness health tb are always interested in self-improvement and understand the importance of having a healthy and fit body, but it all depends on the right approach.

1. Long and thin, with difficulty building muscle

You have the build of a marathon runner! They have small shoulders, flat chests, and very lean builds. It's hard to build up, despite the hours spent in the gym.

To get more muscular, you need to minimize your cardio sessions. It is best to focus on intense workouts and compound exercises. All you need is 3 days of power training and 2 days of low-impact cardio.

You should be doing more reps than other body types and it's best to have longer periods between sets (3-5 minutes).

Exercises you need to focus on:

Regular weight lifting;

Squeak of the bike;

Other exercises for effective abdominals. For example, the captain's chair stimulates both the abs and the obliques that line the sides of the abs.

But don't worry, there's no need to hit the gym 5 days a week, as it will only speed up your metabolism! You can do 3 workouts a week with a warm-up of 45 minutes or less. And eat a lot!

2. Round shape tends to store body fat

If you have difficulty shifting weight and accumulating fat, characterized by a large waist and large bone structure, you are an endomorph. This type of body keeps fat in the middle and gets tired quickly.

It may be harder for you to achieve fitness goals than other types, but with the right diet and training, you can definitely do it!

First of all, spending hours on a treadmill is pointless. You need more interval-based conditioning to get rid of the fat. It's best not to focus on just one exercise like crunches, for example. You have to lose weight everywhere to see results around your waist.

You have to choose from 3 to 5 exercises and follow them without pausing between one exercise and another. Train intensely. Martial arts can be a perfect complement to your schedule.

Exercises you need to focus on:

Interval conditioning: sprint, box jump and sled push;

Build your shoulders: seated dumbbell press, reverse fly bent, vertical row, and front lifts.

3. High metabolism, very well built

If you have broad shoulders with a narrow waist, low body fat, and it is easy for you to grow muscle, you are a mesomorph. This physique is ideal for bodybuilders.

To fuel your workouts, you'll need around 2,500 calories per day but with a limited total fat intake.

As a figure mod, cardio and weight training are recommended. Compound movements should be the foundation of your training. Use different types of training: short rest intervals, long rest intervals, high intensity reps, low intensity, high volume, low volume, explosive reps, and time sets. You need 3 weightlifting sessions per week - one for the back and shoulders, one for the chest and arms, and one for the legs.

Mesomorphs who carry less body fat can do cardio sessions twice a week. Do 8 to 12 repetitions of 3 to 4 exercises for each muscle group.

Exercises you need to focus on:

Try pairing jumping training with weight lifting moves to effectively build muscle and burn fat, killing 2 birds with one stone;

Regular cardio;

Regular weight lifting.

Did you know the importance of training based on your body type? Please share your comments below!