3 body types in women: normosthenic, asthenic, hypersthenic

Based on bone structure, weight gain patterns, and problem areas, there are traditionally three body types. To determine which of them your figure belongs to, just look carefully in the mirror and take basic measurements. It cannot be said that any of these types is more beautiful. You can like all of them equally; it is important to choose the right image and clothes, taking into account the characteristics of the category. With a mixed type, you should focus on the prevailing indicators.

Asthenic physique

Asthenic women (ectomorphs) are distinguished by their overall thinness and elongated lines. Their main features:

• long and thin neck;
• narrow shoulders and chest;
• elongated oval face, clear cheekbones, thin nose;
• undeveloped muscles;
• high growth.

Long-legged girls with an asthenic (ectomorphic) physique often lack strength. Endurance is not a strong trait of the asthenic type. At the same time, they are characterized by lightness and grace. Slim girls gain excess weight very slowly, maintaining a slim figure even with an incorrect and unbalanced diet, and quickly get into shape.

Elongated and thin limbs are one of the signs of an asthenic physique.

Bone diseases and spinal problems are common among asthenics. They often experience low blood pressure and reduced hemoglobin levels. In addition, there is a high probability of colds, stomach problems and vegetative-vascular dystonia. Asthenics prefer warmth, avoiding too cold weather.

Carbohydrates should predominate in the diet of androgenic asthenics - 50-60%. Proteins and fats should be supplied in equal quantities - 20-30%. When choosing a sport, give preference to physical activity that will develop the missing characteristics: strength and endurance. For example, swimming and aerobics are good options.

Who is an endomorph: description of the body structure of men and women, photo

The endomorphic (hypersthenic) structure gives a person a fairly obese, dense body, which is characterized by the following features:

• spherical body shape
• medium or short height
• round head
• wide hips and shoulders
• short limbs
• large massive skeleton
• heavy bones and joints
• rather weak arms and legs
• developed but flabby muscles
• excess subcutaneous fat
• high levels of testosterone and insulin in the body
• prevalence of the parasympathetic nervous system
• low stamina and frequent bouts of fatigue
• ability for short but very powerful power movements
• slow metabolism, as a result of which the calories consumed are almost immediately stored in excess subcutaneous fat, which is very difficult to get rid of
• presence of a tendency towards obesity
• fat tends to be deposited in the abdomen, hips, sides, and shoulders
• big round belly
• slow weight loss

To have a good figure, representatives of this type must carefully monitor their diet (limit carbohydrate intake) and be sure to engage in cardio exercises.

Endomorph men are distinguished by the following external characteristics:

• stocky and strong, with a short neck
• despite developed muscles, due to the high content of adipose tissue they look quite massive
• have full shoulders that taper sharply at the extremities
• have a wide chest

Endomorph
Women of this type look very sensual, attractive and have the following characteristics:

• the splendor and softness of the contours of its forms
• large round breasts
• short but strong legs
• wide, full hips
• usually lack of waist
• shoulders, which are usually narrower than the hips
• body type – “pear” or “apple”

Psychological traits of people of the endomorphic type:

• friendliness and tolerance towards others
• love of comfort
• lack of aggressiveness
• need for love and encouragement
• slowness
• relaxation
• ability to fall asleep quickly and easily
• increased appetite

Ailments often found in the endomorphic type:

• diabetes
• atherosclerosis
• stomach diseases associated with high acidity
• liver disease
• high blood pressure

Star representatives of endomorph personalities:

• Danny DeVito
• Russell Crowe
• Oprah Winfie
• Jennifer Lopez
• Beyonce

Normosthenic physique

Normosthenic girls (mesomorphs) have a proportional figure. Their main parameters:

• average height;
• thin waist;
• long and slender legs.

Normosthenic (mesomorphic) type is considered the most harmonious. Its owners are not prone to any special diseases; they are distinguished by good health and endurance. It is believed that these athletic girls were lucky to be born with innate coordination, speed and agility. The best sports are volleyball, basketball, and tennis. As women of this sporty and athletic type age, they should pay more attention to proper nutrition and healthy physical activity, eat more apples, pears and other fruits to easily lose weight if necessary.

It is useful to walk a lot, breathe fresh air, and take vitamins. Otherwise, there is a risk of gaining excess weight and developing unpleasant diseases.

The diet of normosthenics should include less fat than the menu of asthenics. Their percentage should be 10-20%. The share of proteins is 30-40%, carbohydrates – 40-50%.

The wrists of normosthenics have a circumference of up to 18.5 cm.

Specialist comment[edit | edit code]

Sergey Muchenko. WABBA world bodybuilding champion 1995, bodybuilding and fitness trainer.

As an active bodybuilding coach, I can give an example from sports practice. Among my students there were people with different body types. Dmitry Sushko can be classified as an ectomorph, Sergei Kostel is closer to an endomorph, Alexey Shabuni has a mesomorphic body type. Each of these athletes won the bodybuilding championship of the Republic of Belarus and successfully participated in international competitions.

Due to the fact that it is more difficult for an ectomorph to gain muscle mass, Dmitry Sushko’s training looked like this: 3 sets of 5-8 or 10 repetitions. The number of repetitions depended on the training period: 5 repetitions were used to develop strength, 8 repetitions to increase volume, and 10 repetitions to acquire relief. The training was carried out according to the following scheme: 2 days of training, 1 day of rest. The exercises in the complex were mainly basic. Isolated ones were administered as needed, but no more than one for each muscle group. Meals were divided into 4-5 meals, plus carbohydrate energy shakes before and after training, and then at night, which contributed to improved muscle mass gain.

Sergei Kostel trained according to a different scheme. During the week he had 6 training days in a row and 1 rest day. At each training session, the athlete pumped up one muscle group, but performed a very large amount of work. For each exercise, he did 5 sets of 6, 10 and 15 repetitions (the number depended on the training period). In the training program, along with the basic ones, isolated exercises were widely used, which gave the muscles additional stress and contributed to increased fat burning. The athlete's daily diet was divided into 5-6 meals. In addition, we used sports nutrition that did not supply the body with additional excessive energy. Basically, after the training load, a protein shake was used.

Alexey Shabunya trained according to the following scheme: 3 days of training, 1 day of rest. The training program used basic exercises and, to a moderate extent (where necessary), isolated exercises. Alexey performed 4 sets of 6, 10 and 12 repetitions, depending on the training period. There were 5 meals during the day. Protein-carbohydrate cocktails were used before and after training.

I believe that you should not change your training method without working on it for three to six months. Only after six months will you be able to correctly assess the positive and negative aspects of the chosen system. It should be noted that adjustment issues will inevitably arise, and this must be taken calmly. The planned training plan should not turn into a dogma that slows down progress. I want to reassure and encourage those who are sad to discover that they belong to a type of build that is not beneficial for achieving quick results. There is no need to get upset and give up. Each type of addition has its own disadvantages and advantages. The most important thing is to initially set yourself up for hard work in the gym and diet. It won’t be easy at first, but gradually you will begin to notice how your waist narrows and your abdominal muscles appear, how fat deposits disappear and your gait becomes light and elastic. Exercising will significantly improve your health and mood. This will inspire you to continue your bodybuilding and fitness activities.

General recommendations for all types of addition[edit | edit code]

I recommend using information about body types as a starting point in your training.

• Before you start working out seriously, be sure to consult a personal trainer.
• The best thing for you will be to study under his guidance for the first 3-6 months.
• During this time, a competent specialist will help you accurately determine your body type and choose the right tactics and training strategy. This will further help you train correctly on your own and confidently progress, only improving your appearance. With the knowledge gained from a great personal trainer, in the future you will not be disappointed in independent fitness and bodybuilding exercises and, I hope, you will love these types of physical improvement of the body and health promotion (with a reasonable approach) forever!

Hypersthenic physique

The endomorphic physique is characterized by some heaviness and squatness, a dense, full figure, and rapid weight gain. The main features of this body type:

• large bones;
• below average height;
• wide and short chest;
• shortened limbs;
• broad shoulders.

Hypersthenics (endomorphs) complain of a slow metabolism, as a result of which a tendency to become overweight develops. They find it difficult to lose unwanted pounds. You can only lose weight on a strict diet and in compliance with a sports regime. All diseases that primarily threaten women of this type are associated with excess weight. These are cardiovascular diseases, diabetes, skin cancer.

It is primarily important for hypersthenics to develop correct eating habits and try to lead an active lifestyle.

The advantage of hypersthenics is their strength and endurance. In this case, it is necessary to develop flexibility and dexterity. Yoga, callanetics, karate and other martial arts will contribute to this.

Hypersthenic men are also prone to obesity.

The amount of fat in the diet should be kept to a minimum - no more than 10%. The main share of nutrients should come from proteins - 40-50%. Carbohydrates should be 30-40%.

Diet for weight loss

The problem with loving sweets is only partly its high calorie content - a spoonful of sugar contains about 15 kcal, which is not that much. However, after digestion of simple carbohydrates, the level of glucose in the blood first rises sharply, then sharply decreases, giving rise to a “false” feeling of hunger.

In turn, to utilize glucose, the body produces the hormone insulin. Regular consumption of fast carbohydrates against the backdrop of a sedentary lifestyle leads to an excess of insulin - and a decrease in sensitivity to it. As a result, type 2 diabetes mellitus develops.

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Trying to lose weight, endomorph women often go on a weight loss diet - abruptly refusing to eat. However, this leads to an increase in the hormone ghrelin - and an uncontrollable feeling of hunger. A separate problem is posed by leptin, a hormone produced in internal fat.

Proper nutrition for endomorphs

A successful nutrition strategy for endomorph women is to constantly maintain a low-carbohydrate diet, which consists of avoiding baked goods, sweets and other fast carbohydrates as much as possible, increasing the amount of vegetables and fiber in the diet, as well as minimizing saturated animal fats.

Also, periodic fasting days and intermittent fasting - for example, the 16/8 diet (if there are no contraindications) - will also benefit your metabolism. This will not only improve glucose metabolism and reduce sugar cravings, but will also teach the body to naturally use reserve reserves and fat deposits.

How to determine your body type

There are several methods for determining body type, and not all of them require a calculator. The simplest of them is to measure the circumference of your wrist. For asthenics, this figure is less than 16 cm. The wrist circumference for normosthenics is 16-18.5 cm. A broad-boned physique implies a wrist length of more than 18.5 cm.

However, this calculation provides only an approximate result. A more accurate measurement involves comparing the norm of height and length.

The height of normosthenics and hypersthenics most often does not exceed 170 cm. Asthenics can boast of being taller. The proportions between height and leg length are also important.

To correctly calculate the length of your legs, take a centimeter and check the distance from the tubercle of the femur to the floor. In the asthenic type, the legs are 2-4 cm longer than half the height. In the normosthenic type - by 4-6 cm. In the hypersthenic type - by 6-9 cm.

Even more accurate indicators can be found using the Pinier index. It is calculated using the following formula: standing height (cm) – (body weight (kg) + chest circumference (cm)). If this indicator is less than 10, the physique is strong (hypersthenic). With data from 10 to 25 it is normal (normosthenic). With an indicator from 26 to 35 - weak (asthenic), more than 35 - very weak.

Content

• 1 Body types 1.1 How to determine your body type

Calculation of weight norms

A healthy weight range varies for each type. However, excess weight is not always an indicator of excess fat in the body. Adipose tissue is a necessary part of any body; without it, health and proper metabolism are impossible. The standard body fat ratio for men is 1/20, and for women it is 1/16. Most of it is located under the skin, protecting organs from hypothermia, overheating or injury. In addition, fat provides energy reserves necessary for emergency situations. Therefore, you should not thoughtlessly drive it away, without taking into account your indications, doctor’s prescriptions and body type.

There are different weight norms in grams per centimeter of height for asthenics, normosthenics and hypersthenics. For men, these parameters are different.

• For thin-boned girls, this figure is from 315 to 355 g, depending on age.
• For women of normosthenic build – from 325 to 380 g;
• For hypersthenics – from 355 to 400 g.

Calculating your weight per centimeter of height is simple: just divide your body weight in grams by your height in centimeters. Having correctly determined your body type, it is easy to calculate your ideal weight: just multiply the coefficient by your height.

Famous mesomorphs

Male examples:

• Arnold Schwarzenegger
• Sylvester Stallone
• George Clooney
• Bruce Willis
• Andre Agassi
• Mark Wahlberg

Female examples with mesomorphic characteristics:

• Sarah Jessica Parker
• Tina Turner
• Jerry Hall
• Jennifer Garner
• Angela Bassett
• Gabriel Reese
• Anna Kournikova
• Madonna
• Yasmine Le Bon
• Gloria Estefan
• Halle Berry

Advantages of mesomorphs

Possessing the qualities of a mesomorph is a big advantage, because... on its basis great results can be achieved. Mesomorphs don't have to worry too much about what they eat because... they can quickly and relatively easily gain muscle mass and lose excess weight. This combination allows the mesomorph to achieve a fantastic body level. However, the ease with which you lose fat is the same with which you gain it. Janet Jackson is a great example of someone who struggled with weight fluctuations, but took the right path, lost weight relatively quickly, looks incredible and boasts amazing abs.

Mesomorph training and nutrition plan

Looking at photos of mesomorph men and women, who wouldn't want to be a mesomorph? Although both mesomorph men and women have an inherent genetic bonus in the sense that they find it easy to stay lean and toned, they tend to lack the motivation to lose weight and believe they can achieve anything with minimal effort. However, bad habits eventually take their toll!

Mesomorph women need to focus on losing weight, reducing their waistline (like Halle Berry!) through cardio exercises and simply sculpting the contours and curves of their figure. The goal is to create a form. Mesomorph women should focus on powerful cardio training and extreme loads. For those who are concerned about excessive muscularity in their legs, it may be advisable to do exercises to slim down your calves or to slim down your thighs. With regular exercise, this body type tends to sculpt and form well-defined muscles more easily than ectomorphs or endomorphs.

Mesomorph men need to focus on keeping their body fat levels low, as many mesomorphs are prone to weight gain, although they lose it quite easily. When mesomorphs lose fat, they have excellent characteristics due to their natural muscles. Add strength training to your life and your body will be second to none.

The nature of this personality type

The characteristics of a person depend on his somatic condition and the type of organization of the body. The sensitivity and mobility of the nervous system, the ability to transform stressful experiences through the body's reaction, the influence of hormonal levels - all this physically determines the temperamental and personal characteristics of normosthenics.

Thus, for the character of a normosthenic person, great importance is usually attached to the emotional sphere, which will be the leading motive or an important companion of any activity. The love of physical activity and the ability to express on a physical level allow negative emotions to circulate freely, so such people may appear overly aggressive, although they simply do not suppress negative or protest feelings. But sometimes emotional capture plays against normosthenics, increasing the risk of a hypertensive crisis or heart attack. Accustomed to unleashing an aggressive whirlwind without stopping, a normosthenic runs the risk of rendering his own nervous system unusable, and without much help from others. The strength of somatic and psychological parameters in most cases causes people to give up or simply leave.

They also have an innate appetite for risk, which is a consequence of their confidence in their own physical strength. Note that the more physically helpless a person is, the less he will take risks in other matters, while a stable position at least in the body gives more confidence. Such self-confidence sometimes borders on the desire to solve many problems by dominating or showing strength. This is usually typical for normosthenics whose level of intelligence is at an average level, or who had deficiencies in socialization. At a high level of development, this tendency to take risks is transformed into excellent qualities of managers and organizers, those who are able to change the current state of affairs and bring not only their lives, but also the lives of other people to a new level. The ability to take risks, accompanied by a high level of responsibility for every decision, makes a normosthenic a leader, even if he does not document his position.

These people love to be the center of attention. In attractive versions, this is achieved thanks to their charm, sense of humor, oratorical and leadership qualities; in negative versions, their desire for attention can lead to loud talking and sarcastic remarks. They love speaking in public or being among crowds. An unfamiliar audience does not frighten, but on the contrary, stimulates normosthenics, giving them a surge of energy and interest, new ideas and concepts.

The desire to compete is present everywhere, from the choice of sport to the approach to work.

This means that a normosthenic is more interested in the moment of victory in competition than in achieving a specific goal. Sometimes only the presence of competitors can make them get up and get what they have long wanted, and if no one else shows enthusiasm in this direction, the normosthenic will move on to other things for now. The goal for them should always be clear, the task should be clear - this involves meticulousness and spontaneity of action. These are the people who save a burning project, a failed performance, or solve insoluble problems.

In terms of communication, normosthenics are nice, open people who easily win the sympathy of others and have a wide circle of friends. However, they do not go deep into relationships, they often lack empathy for other people, and are rather cold towards both the joys and misfortunes of even those close to them. The combination of this communication style and leadership qualities allows them to occupy leadership positions. Intolerance to shortcomings makes normosthenics innovators, inventors, and reformers.

Of the intrapersonal options, normosthenics are still recommended to learn to control the manifestation of their own strength, especially in the form of aggression. Another weakness is breadth of acquaintance instead of depth. Therefore, it is necessary to learn to feel and understand others on a deeper level and build long-term and trusting relationships.

Normosthenics need clear frameworks and schedules, clear goals and objectives. This can be done by looking for suitable positions or projects, as well as taking on the planning function, setting new goals again and again. Otherwise, irrepressible vital energy will find realization in destructive forms, such as bad habits, inadequate emotional reactions, competition at times when coordinated work is necessary, and much more.

Who is a normosthenic?

Normosthenic is one of the body types and character typologies proposed by Kretschmer. Of all other body types, the normosthenic type is the evolutionarily best type for survival in physical reality. These are, as a rule, strong, resilient people with an athletic build. Their innate strength is not only somatic, they are quite mentally stable, have a social orientation, are extroverted, can show persistence in their chosen task and leadership qualities, and do this without much effort, representing natural qualities.

It is quite easy to recognize a normostenric person even in a passer-by - they are dexterous and athletically built. They are tall, proportionally built and full of physical strength. Normosthenics rarely go unnoticed because they do not have anxiety or low self-esteem. Their gait is fast and energetic, their posture is always perfect, their facial expression is clear and clear, and their voice is loud and confident. In principle, confidence shines through in their every gesture, but observing the need to behave quietly and inconspicuously, speak calmly, and not attract unnecessary attention to yourself will be quite difficult.

Such a developed physical part of a person makes him capable of performing almost any physical work or withstanding prolonged stress. These are those who love to go to the gym at the end of the work week, getting real pleasure from working on their body. The hidden need for movement forces them to choose active types of recreation, preferring walking instead of the subway or rock climbing instead of sunbathing by the pool. The increased need for activity also has another side - the need to constantly replenish energy reserves, so the metabolism of a normosthenic person is somewhat accelerated, and if, contrary to his nature, he sits all day, he will soon face obesity. In such a situation, a normosthenic person can lose weight by either reviewing their lifestyle and introducing more physical activity, or following a strict diet.

Since a person cannot change his appetite, he must regulate his food intake and exercise. A normosthenic person who does not comply with these parameters risks not only saying goodbye to a fairly slim and beautiful figure, but also getting health problems. The weak points of a normosthenic are the heart, blood vessels and skin, the organ that removes toxins from the body. Recommendations for nutritional balance include minimizing carbohydrates and eating more protein foods. The ideal is to eat three healthy meals a day, with snacks consisting of only fruits or vegetables.

In terms of training, a normosthenic must combine all types of training so that the body, designed for athletic and strength performance, feels development and pleasure from movement. If training on simulators seems boring, an alternative could be scuba diving, kayaking, hiking, piloting a motorcycle - all active recreation options, as well as options with a higher level of extremeness, are quite possible. The normosthenic type is adapted to successfully cope with such overloads that are inaccessible to the asthenic type.

Normosthenic is a special type of human character and physique.