The Best Exercises For Certain Men's Body Types

The best exercises for certain men's body types improve physical deficits associated with individual body types. You may be genetically predisposed to a particular type. Individual body types are generally based on the way your body stores fat and builds muscle. Your lifestyle and dietary habits may also stimulate the production of certain hormones, or hormonal reactions, which contribute to your particular body type.

Mesomorph

Mesomorph men have a medium-to-large bone structure with rectangular-shaped torso and athletic muscle definition, and they gain or lose weight relatively easily. The best exercises for mesomorphs may include both aerobics and moderate to heavy weightlifting. Aerobic exercise such as jogging helps mesomorphs control their weight. The National Federation of Personal Trainers recommends 20- to 30-minute aerobic training sessions that keep your pulse between 60 percent and 85 percent of your maximum heart rate, which you determine by subtracting your age from 220. Select an amount of weight that exhausts your muscles within 12 to 15 repetitions for moderately heavy weightlifting exercise. Alternatively, select a weight with which you can complete only four to six repetitions for heavy weightlifting.

Ectomorph

Ectomorph men have a smaller bone structure, a relatively fast metabolism and lean muscle mass. You may have an ectomorph body type if you are thin and have difficulty gaining weight. Physical features associated with ectomorphs include a flat chest and small shoulders. Fitness trainer and ectomorph Damien Mase recommends heavy weightlifting exercises that involve multiple joint movements, which stimulate growth in the greatest amount of muscle tissue. The best weightlifting exercises for exctomorphs exhaust your muscles within four to six repetitions, according to the National Federation of Personal Trainers.

Endomorph

Endomorphs tend to gain fat easier than other men. Men with this body type may appear short and have thick arms or legs. You may have a lot of lower body strength if you have an endomorph body type. Features associated with endomorphs include a soft and round body, slow metabolism and difficulty losing fat. The best exercises for endomorphs include high-repetition weightlifting exercises and extended aerobic exercise. Aerobic exercise sessions should last 60 minutes, and weightlifting exercises should exhaust your muscles within 20 to 25 repetitions.

Insulin Insensitivity

Visceral fat characterizes the body type associated with men who have low insulin sensitivity. You may have this body type if you have fat around your waist or "love handles," says Derek Alessi, Ph.D. The best exercises for men with low insulin sensitivity stimulate growth hormone production, because there is an inverse correlation between growth hormone and insulin levels. Exercise science expert Shannon Clark recommends increasing insulin sensitivity with heavy compound weightlifting exercises separated by brief rest periods. Growth hormone secretions increase as you lift heavier loads within a shorter amount of time, says Clark. Compound exercises, which articulate multiple joints and simultaneously recruit several muscle groups, produce the greatest growth hormone release.

Excess Cortisol

Men with high cortisol levels have a body type associated with abdominal fat, reports Derek Alessi, Ph.D. Cortisol is a stress hormone that triggers abdominal fat storage after prolonged periods of stress. Heavy compound weightlifting exercises help reduce cortisol levels by stimulating growth hormone production, which helps your body adapt to stress. Mindful exercises such as tai chi, meditation and deep breathing can help bring stress levels down. Men with high cortisol levels also benefit from aerobic exercise, which helps your body burn excess abdominal fat.