Mesomorph, endomorph, ectomorph - how to define?

In sports, and in bodybuilding in particular, it is very important to know your body type: mesomorph, endomorph, ectomorph or mixed. Depending on the program it should be designed training and nutrition system. Only considering these features, you can achieve good results in the construction of its body.

The concept of human somatotype

Somatic - a type of human body constitution, which is characterized by certain features of its skeleton, muscles, and subcutaneous fat is genetically caused features of metabolic processes occurring in the body.

The ancestor somatotipirovaniya W. Sheldon systems have been proposed basic body types: ectomorph, mesomorph, endomorph. The proposed theory basic somatotypes human body based on anthropometric measurements carried out with the use of photographic equipment.

The concepts of "mesomorph", "endomorph", "ectomorph" were borrowed from embryology and germ layers correspond to the name:

• endoderm - the inner layer;
• mesoderm - the middle leaf;
• ectoderm - the outer leaf.

In accordance with the theory of development of the embryo, endoderm gives rise to the development of internal organs, mesoderm - muscles, bones and blood vessels, the ectoderm - hair, nails, nervous system and brain. U. Sheldon allocated seventeen measurements which were calculated on a seven-point scale, and described using three main indicators.

The types of physiques by Sheldon W.

1. mesomorphic (1-7-1). The type of people with the balanced development of the body, good physical development and mental stability.
2. endomorphically (7-1-1). People with excessive development of the internal organs and overweight due to fat deposits.
3. ectomorphic (1-1-7). This type is characterized by poor development of the internal organs, low birth weight, fragility and delicacy.

At the same identifying a person separate criteria physique is classified as mixed (1-4-4).

General characteristics of the main types of body composition

Each type of body constitution - ectomorph, mesomorph, endomorph (photo below) - has its own, only his inherent characteristics.

Representatives ectomorphs energetic and hyperactive, but not strong and hardy. They are characterized by thin, have narrow shoulders and chest, elongated limbs. Neck representatives of this type is long and thin. Muscle mass they have poorly developed, the joint unit is shallow, narrow and thin bones. People belonging to this somatic, without exhausting yourself a variety of diet and exercise, have a low-grade layer of subcutaneous fat. Due to the accelerated metabolism weighty problem for them is a set of weights and build muscle.

Mesomorph differ slim figure. Osteo-articular apparatus they are medium in size, proportional to the body limb. Body fat is evenly distributed throughout the body. Efficient metabolism allows them using physical exertion easily build muscles or reset excess weight.

Endomorphs characterized by natural strength and endurance, but often they can have bouts of fatigue. Representatives of this type have a round body shape with a predisposition to obesity and excess weight. Wide hips and narrow shoulders, combined with high-waisted shape makes them look like a pear. Slow metabolism creates problems when resetting of excess body weight.

The advantages and disadvantages of each body type

Whatever somatic or dominated in man (mesomorph, endomorph, ectomorph), it has its advantages and disadvantages.

Low muscle mass ectomorphs is the cause of a flat chest and a boyish figure in women. Men of this type in order to gain muscle mass, must make significant efforts to diet and exercise. Over the years, the metabolism slows down at ectomorphs that is often caused by weight gain, provided non-compliance diet and exercise.

Being a mesomorph - a lot of luck, as the representatives of the somatotype can easily lose weight and gain weight without making such a major effort in diet and physical activity, in contrast to other types.

To lose weight and achieve the desired result, endomorphs have to exert enough effort. One only diet they will not be able to reduce weight. To achieve this goal required more and resistant training.

and somatic health

Due to the nature of the body structure mesomorph, endomorph, ectomorph have a predisposition to various diseases.

mesomorph have a predisposition to diseases of the gastrointestinal tract associated with hypoxemia, respiratory disease and lower blood pressure.

Ectomorphs often suffer from atherosclerosis, liver disease and diabetes, as well as various metabolic disorders.

Endomorphs often have high blood pressure, as well as suffering from diseases of the gastrointestinal tract associated with acidity.

The vast majority of the population does not refer to a specific somatic, in the constitution of their bodies in varying degrees expressed ectomorph, mesomorph, endomorph. How do I know human body matching the existing somatic and not to be mistaken? For this special test methods are developed, indexes, and a variety of tests.

wrist index

As noted above, only a small percentage of people have a particular type of constitution of his body (mesomorph, endomorph, ectomorph). How to determine the type of constitution, without going into atlases and are not performing calculations? Such a method was developed by GA Solovyov. This technique provides information on the thickness of the bones of the skeleton is called "Defining index Solovyov (wrist)." To do this, measure the circumference of your wrist at the thinnest part.

1. wrist index in men. Mesomorph, endomorph, ectomorph men are indicators wrist circumference 18-20 cm, respectively, more than 20 cm, less than 18 cm.
2. index of the wrist in women. Endomorph, mesomorph, ectomorph women are indices of the wrist circumference, respectively, more than 17 cm, 15-17 cm and 15 cm.

for body composition testing

In addition to the simple methods of verification, there are different types of testing body composition to determine the somatotype (mesomorph, endomorph, ectomorph). The test shows the level ratio of subcutaneous fat to muscle mass.

The most frequently carry out the following tests:

• testing skin folds. In different parts of the body using a caliper measured thickness of subcutaneous fat, which is used for calculating the body composition.
• In test immersed in water. The technique is based on the human body weighing in the usual way and in the water. As determined by the residual capacity of the lungs. Next, using a specific formula are carried out the required calculations.
• The test for electrical resistance. This method is based on determining the different levels of body tissue resistance (in particular adipose tissue and water) passing therethrough an electric current.

After determining the type of constitution (mesomorph, ectomorph, endomorph), boys and girls who want to achieve certain results in improving its own figures, must comply with certain rules of exercise and a diet appropriate to their somatotype.

Features of training and diet for ectomorphs

This type of people, given the high level of metabolic processes taking place in their body, physical activity should be built in such a way that the number of calories burned was minimal. The basis of their training should be basic exercises. Each exercise is performed in a power mode for some of the basic exercises.

The power load, an increase in working weight and approaches repetitions performed gradually and in stages. A very important point is the rest between workouts: the body needs to recover fully. Loads must be intense, but short on time.

The diet should be high, with frequent meals with a high content of complex carbohydrates (50-60%) and by drinking plenty (up to 1 liter per day). The protein content should be about three grams per kilogram of body weight.

Features of training and diet for mesomorphs

Since mesomorphs adaptable to all sorts of training programs, in order to achieve good results they need frequent change of the rate of implementation of power exercises combined with the constant change of the number of repetitions. The good effect is achieved with a combination of the basic exercises at a fast pace with evolving.

Since it is not a problem, mesomorph diet should be balanced in the first place for this type of human muscle growth. The protein content should be about two grams per kilogram of body weight.

Features of training and diet for endomorphs

Since endomorph easily accumulates fat, the highlight is the high frequency of workouts. A positive effect is achieved when working with small scale and minimal rest between sets. Very important is the high intensity training.

endomorphs diet should be balanced, but with less calories. Fats should make up no more than fifteen percent of the diet, carbohydrates - not more than thirty.

Conclusion

The article deals with important questions about the features of the human body: the main somatotypes (mesomorph, endomorph, ectomorph), how to identify somatic, advantages and disadvantages of each type of body, especially diet and exercise for everyone. This allows each to draw conclusions and determine the tactics and strategy of your own body.

Proper assessment of your body composition (mesomorph, endomorph, ectomorph), as well as the processes occurring in it, allow to develop an optimal plan for work on its improvement.