|Body shape, (size/ type) and fitness For Women|
In the world of size zero, six pack abs and eight pack abs, woman fitness freaks would think what our body shape and size is? Before slogging ourselves to get that pre-defined shapes and sizes
for the sake of sex appeal and glamor, in this glitz and glamorous world. There is a common notion that our weight, becoming obese or being thin, all depends on our genes and goes long way to the family heredity.
The female body shape, mainly is designed by such Genetic influences and hormonal mechanisms. However, slight and not-so-slight variations can be noted in all women. Though it is improbable that unique beings such as humans could possibly be categorized into specific groups, it is still possible to classify women’s shapes into four major shapes. This is because female bodies have one of four elementary geometries, irrespective of fat percentage, weight, width or height.
Body shape (type/ size) - Battle for ideal shape
Perceptions of beauty and the ideal feminine body shape have varied across cultures and ages. In spite of this, most cultures have demonstrated a marked preference for the hourglass figure, with varying degrees of slimness at various periods.
The rationale for this preference was attributed to the subconscious and time-proven correlation of higher fertility being associated with the waist–hip ratio of the hourglass figure. Further studies then, revealed that it was not the waist–hip ratio that had a bearing, but rather the body mass index of the hourglass figure that determined fertility and longevity.
The debate is still ongoing on the ideal body shape in women for optimal results in terms of health, longevity and fertility. However, determination of the ideal body shape does not really have much of an impact on your existing shape as the shape you have for your body is determined primarily by Genetic influences and hormonal factors. Despite this, you can still apply targeted exercises and diet to shape and tone up your body, no matter what body shape you have.
Body shape (type/ size) - Banana or straight
The waist circumference is 75% of the chest or hip circumference, which may be nearly the same. The body has a relatively high androgen level as compared to Estrogen level. The skeleton develops in a more masculine pattern. Body fat is distributed primarily around the waist.
Exercises for this body type :There is no need for drastic exercise or changes in routine and diet for this body shape. A balanced healthy diet should be the focus and individuals who need muscle building can go in for resistance exercises targeting the upper and lower body areas.
Body shape (type/ size) - Pear or spoon or bell (triangle upward)
The waist circumference is nearly 75% of the chest circumference and the hip circumference is approximately 110% as compared to the chest circumference.
Body-fat distribution usually begins in the arms, shoulders,chest and upper abdomen initially.
Exercises: Exercises that will balance out the difference between the upper and lower parts of the body are required. These will include aerobic exercises for the lower body for trimming the bulk around the hip, thigh, and buttocks and resistance exercises for the upper body. Some of these exercises can be mixed to form a part of daily routine. For example, push ups, chin ups, leg lifts and jumping rope.
Women with this body shape tend to have excessive fat deposited around the hips, buttocks and thighs. These are the areas that are naturally prone to fat accumulation. Even a small amount of fat in diet will go straight to these areas.
Diet should be rich in calcium and fat intake should be minimal. Salt or sodium intake should also be restricted to control or prevent a rise in blood pressure. These changes will reduce the incidence of varicose veins and prevent osteoporosis, which is a disease of the bones.
Body shape (type/ size) - Hourglass figure (triangles opposing, facing in)
The waist circumference is always less than 75% of the chest circumference and hip circumference, which are almost equal to each other. Body-fat distribution tends to occur around both upper and lower body areas. Initial areas of weight gain include the arms, breasts, hips and buttocks.
Cardiovascular exercises are ideal for this body shape, along with a few resistance exercises. Swimming, stationary biking with mild resistance, jumping jacks, shoulder presses,and squats can help in weight loss and streamlining the body. Though it is not possible to change genetically determined body shape, it is possible to work with the existing body shape to make it trimmer and more toned.
Body shape (type/ size) - Apple (triangle downward):
Individuals with this body shape will need to stress on weight loss. Overall weight loss will help in balancing the difference between the larger upper body and thinner lower body. Ideal exercise will include low-resistance exercises with many repetitions such as stair climbing, running and incline walking.
An apple-shaped body is an indication of potential health problems. While exercise is essential, a few dietary changes will also be needed to avoid accumulation of further fat tissue in the wrong areas. As there is an increased risk of heart disease and metabolic disorder in this body shape, diet should be designed to include sufficient quantities of healthy fats, adequate protein and fiber-rich complex carbohydrates. This means a diet rich in vegetables, fruits and whole grains. White processed foods are absolutely to be avoided.