The Best Exercise For An Apple Body Shape

Bodies come in many types, but the most dominant are the "apple" and the "pear" shape. Where body fat is distributed matters in terms of health and heart disease risk. How the weight is distributed is mainly a matter of genetics, but some tricks can help you balance out your body.

Explanation

Body fat is distributed differently in everyone, especially in women. Some people might have larger arms and a tiny waist, and others might have thicker legs but a small bust. The apple shape describes people who gain weight primarily in their chest, stomach and back. They have narrow hips and small legs. Most men are apple-shaped. The pear shape describes people who gain weight in their hips, bottom and thighs, but generally have small chests and flat stomachs.

Dangers

Having an apple shape might be more dangerous than those who are pear-shaped. Gathering fat around the midsection places fat near the internal organs, possibly clogging vital arteries and forming around the heart, liver and intestines. According to an article on Reuters.com, those with apple shapes are at a higher risk for hypertension, high cholesterol, heart disease, diabetes, and possibly heart attack and stroke.

Tests

The waist-to-hip ratio measurement helps assess risk level associated with being apple shaped. The American Council on Exercise describes this measurement as the smallest part of your waist in inches, divided by the largest part of your hips in inches. If your ratio is less than 0.88 for a woman, and 0.95 for a man, your risk is lower. The National Heart Lung and Blood Institute states that women should aim for a waist less than 35 inches, and men for a waist less than 40 inches for optimal health.

Cardio

Body fat cannot be spot reduced; no magical exercise will eliminate your stomach or chest fat. Cardiovascular exercise is the best option for overall fat reduction. It is also ideal for apples because aerobic exercise helps prevent hypertension and cholesterol disorders. For heavier apple-shaped people, Weight Watchers recommends starting with cardiovascular activities like rowing, swimming or cycling to protect the knees and ankles. Once accustomed to cardiovascular exercise, progress to walking and possibly jogging within your comfort level. Engage in cardiovascular activity three to four days per week for at least 30 minutes.

Resistance Training

Since apple shapes have a disproportional lower body compared to upper body, resistance training should focus on increasing lean muscle mass in the legs and bottom to balance the body out. If no knee problems are present, squats and lunges are perfect activities. To keep the upper body toned, do basic exercises on machines focusing on higher repetitions of about 15, and then progress to free weight exercises with dumbbells once basic movement is mastered. Do two days per week of resistance training initially, and progress to three days per week.