Poor exercise ability, no effect on weight loss? Do you recognize your body type

Many people may have had a similar experience: they started to exercise in order to lose weight or gain muscle, but whether they tried running, fitness or yoga, they never achieved their goals. When you are confused about why these exercises can’t help you, it may not be that there is a problem with the training method or content, but that your body type or constitution is not suitable for such training. Recently, the mainstream running media in the United States invited Dr. Stacy Simms, an expert focusing on exercise physiology and human body types, to analyze the three most common types and characteristics of the human body, and analyze the sports items and methods suitable for these three types, as well as their ideal diet. < / P > < p > which of the three body types do you belong to? “According to the relatively unified research results in the current scientific community, human body types are mainly divided into three categories.” Dr. Sims has long been engaged in the study of sports science and human body types, and has published a scientific book called “science work”, focusing on the relationship between body state and eating health. < / P > < p > “many people blindly start to make weight gain or weight loss plans without knowing their body shape. In the end, they not only fail to achieve the effect, but also make the body in an unhealthy state.” < / P > < p > for people with this kind of constitution, their limbs are often relatively slender, their skeletons are smaller or thinner, and their joints are also smaller, which is mainly reflected in that the pectoral muscles are not particularly developed and the shoulders are narrow. In the field of sports, endurance long-distance runners, especially marathon athletes, often have this body shape. They rarely have “visible” fat and are long and lean, but have high muscle content. However, due to the rapid metabolism, lean constitution is not easy to gain weight or increase muscle. People of this size have almost no observable fat, only slight muscles, and smaller skeletons and joints. < / P > < p > people with this kind of physique tend to have moderate bone, symmetrical figure and relatively long trunk, but the proportion of limbs is not too long, or even slightly short. Even if not a sports enthusiast, the muscle lines are more obvious. < / P > < p > the so-called “sports type”, as the name implies, is suitable for sports. It is easier for such people to gain weight or lose weight, and they can develop muscles relatively quickly. < / P > < p > people with this type of body size may have difficulty controlling body fat and can easily gain weight. That doesn’t mean you’re overweight if you’re fat, which is what many runners are. < / P > < p > which sports are suitable for the three body types? In the course of her long-term research, Dr. Simms found that some people do not necessarily belong to one type of body type, but belong to “mixed type” constitution. Now, at the peak of his running career, Ryan hall, 37, is 178 cm tall and weighs only 60 kg. In order to maintain this weight, hall has paid the price of long-term low testosterone and extreme fatigue. < / P > < p > in 2016, hall suddenly decided to quit the track – he reduced his running and increased his weight training. In just a few months, he gained 17 kg in weight and was able to pull an amazing 206 kg. < / P > < p > “such athletic ability and physical fitness have shown that hall is not born with a thin constitution. There are many factors that affect your body type, including your genes, race, diet and training < p > < p > the athletes with lean constitution are not excellent in strength due to their less muscles. Even if they are good at long-distance running, they may lack strength in the final sprint. Therefore, the training should focus on medium endurance, high-intensity intermittent training and muscle strengthening training. < / P > < p > If athletic fitness also hopes to make a breakthrough in long-distance events such as marathon, then we should rely on self weight training such as Pilates and yoga to increase strength and maintain muscle toughness without reducing muscle mass. < / P > < p > for people with fat constitution, most people have the need to lose weight. Because of this, regular running, high-intensity interval training and muscle strengthening training are good for losing weight and maintaining muscle. In addition, on weekdays, fat people should pay attention to reducing sitting time and increasing some activities, which can promote metabolism. < / P > < p > for the three body types, how to eat is the most appropriate. For the athletes with thin constitution, it is more difficult for them to increase fat by eating, so their diet restrictions will be relatively relaxed. In order to provide enough energy for exercise, people with lean constitution need to eat 25-30 grams of protein and high-quality carbohydrates per meal. < / P > < p > for people with exercise constitution, they can maintain healthy body composition by balancing a large number of nutrients and eating a considerable proportion of fat, protein and complex carbohydrates. < / P > < p > according to Dr. Simms, exercise-oriented fitness can adjust food intake according to the intensity of training – for example, more carbohydrates during long-distance endurance training and less carbohydrate per day during short-distance interval training. < / P > < p > because of this, fat constitutions can help control insulin and blood sugar by eating less carbohydrates outside of training, thus optimizing body shape and focusing on high-quality fat and protein. < / P > < p > it is worth mentioning that obese people should eat breakfast within 45 minutes after getting up, which can reduce cortisol levels. < / P > < p > it should also be noted that many obese people usually choose to “eat little” or “don’t eat” to lose weight, but for this type of people, the effect is usually counterproductive: < / P > < p > if you add enough carbohydrates to provide energy during exercise, and then eat high-quality protein, then reduce fat content and increase muscle Body shape, far better than the body after “weight loss”. HEALTHY LIFE