Exercise for your body type

With New Year’s weight loss resolutions likely already tapering off, it may be the perfect time to look for a unique workout routine and get back to business so your goals can still be met.

One key to losing weight is to remember that different exercises work out different problem areas. So before you develop a plan, consider your specific body type and which areas of your body you’d like to improve.

“Everyone loses weight so differently,” explained Jenna Hughes, a personal trainer at the Red Wing Family YMCA.

A couple of the most common body types can be easily remembered because of their comparisons to fruit.

Apple

People with apple-shaped bodies carry much of their weight on the top half of their body. They tend to have slender legs and larger mid-sections because fat accumulates more on their waistline.

To most efficiently burn fat, Hughes suggested cardiovascular exercises such as running, jogging and climbing stairs. What’s most important, however, is that they’re done using interval training.

For example, start by jogging at a comfortable pace.

“Then you increase speed for a short burst and then you lower it back down,” Hughes explained. “So basically it’s tricking your heart rate.”

Interval training should not be done for longer than 20 minutes at a time, the personal trainer noted.

Pear

If you have a pear-shaped body, your hips are likely wider than your shoulders. While you may have a more petite upper body, you probably carry extra weight below your waist.

To help shape the lower half of your body, Hughes suggested strength training exercises. But, she noted, that doesn’t mean equipment or free weights have to be used.

“You don’t necessarily need weight to do those. Just use your own body weight,” Hughes said.

Squats and lunges are excellent exercises to consider for pear-shaped bodies. Each targets legs, which tend to be problem areas for pear body types.

“Besides your back, your legs are the biggest muscle,” Hughes said.

Mix it up

While certain exercises can assist you in reaching goals directly related to your body type, sometimes touching on a little bit of everything can be most beneficial.

“I think with any different body type you always need to include some sort of aerobic exercise as well as doing your strength training exercises,” Hughes said, adding that you should never let your workout get stale.

“Always keep your body guessing,” she noted. “Whether you’ve been working out for 10 years or more, it’s always good to get a new workout routine.”

Additionally, healthful eating plays a large part in achieving weight loss goals. But it is dedication in both of those departments that’s most crucial for anyone hoping to change their lifestyle, YMCA healthy living director Martha Harris said.

“Approach things with balance and long-term determination,” she advised.

Tags: lifestyle, health, social