The concept of body types or somatotypes was first developed by Dr. William Sheldon in the 1940s. The three body types are mesomorphs, endomorphs and ectomorphs. Endomorphs are characterized by underdeveloped muscles, a round plump un-athletic frame, a propensity to gain body fat easily and a pronounced difficulty in shifting it. Workouts for an endomorph body type should be designed to offset these features.
Resistance Training
Do resistance training exercises using a combination of free weights and resistance equipment to improve and gain lean muscle tissue. Endomorphs tend to have slow metabolisms, which makes weight loss difficult. Lean muscle tissue helps to increase metabolism and improves your ability to burn fat and lose weight. Do a whole body workout three times a week. Do three sets per exercise and use moderate weights for 12 to 15 repetitions. Keep your workouts intense by resting no more than two minutes between sets.
Cardiovascular Exercise
Do cardiovascular exercise a minimum of three times a week. Combine activities such as jogging, brisk walking and swimming with cardio exercise on the treadmill, rowing machine, stair climber and stationary bike. Each cardio session should last at east 20 minutes. Cardio exercise will elevate your heart rate, improve your lung capacity and burn calories to help you lose fat. Elevate your metabolism and ability to burn fat post-exercise by incorporating some intense intervals into your cardio work. For example, during a 20-minute session on the stationary bike, include a number of short 30 second sprint intervals.
Dynamic Activities
Incorporate "dynamic" cardio exercises into your workout routine. Activities such as dance classes, aerobic classes, martial arts, tae-bo, body pump or boxercise will not only burn calories to help you lose weight, but will improve your muscle tone and flexibility. Their dynamic nature will help improve your coordination, balance, dexterity and overall athleticism.
Caution
Endomorphs are more likely to have high blood pressure, high cholesterol and diabetes, according to the University of California, Santa Cruz. So it is important you consult with your doctor before you start a new workout program.
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