The concept of human somatotype
Body type (women's body types are similar to generally accepted body types for men), provided the somatic type is correctly determined, will help a person not only organize his lifestyle correctly, but will also increase the likelihood of preventing the development of diseases to which a representative of a particular body type is predisposed.
By the concept of “physique,” doctors and specialists in the field of sports and nutrition mean the totality and actual proportionality of all parts of the human body. The physique itself does not determine the lifestyle of its owner, since it is temporary (the body can change). It is the somatic type that is constant.
This term applies to data about:
- human constitution;
- his physical abilities;
- the actual ratio of fat, bone tissue and muscle in the body.
The above indicators, laid down at the genetic level, affect the speed of metabolic processes, as well as the innate characteristics of human health. Throughout life, the physique can change under the influence of external factors, for example, sports, lifestyle and nutrition, taking medications or hormonal drugs.
However, any changes in the figure occur exclusively within the framework of a person’s innate somatic type.
Thanks to timely somatic typing of patients, doctors are able to prevent the development of diseases to which patients have a tendency from the moment they are born, as well as make a correct diagnosis in the shortest possible time, having previously compared the person’s predisposition and actual complaints.
Sports nutrition for endomorphs
Considering that protein is needed to gain muscle mass, it is difficult to ensure that it is delivered in the right amount through food.
This is due to the fact that this food component is absorbed worse compared to fats and carbohydrates. It is believed that up to 30% of protein is involved in metabolism. However, this is not enough to build a relief body. The body needs an additional source of protein, so protein shakes are used. Recommended regimen: 3 tbsp. l. at one time, the frequency of use of such a product is 3 times a day (between meals).
A protein shake is a collection of healthy ingredients.
During drying
Active reduction of body fat is achieved through intense training.
However, you can speed up this process. There are sports fat burner supplements for this. It is important to use such drugs in limited quantities, as they can cause negative consequences. Other supplements also contribute to muscle growth and improved figure: amino acids, BCAAs. During drying, the amount of carbohydrates is reduced as much as possible, but there should be enough fat. It is also important to provide the body with proteins. Nutrition alone will not bring the desired result.
Drying is performed when intensive circuit training is carried out, alternating with strength training.
The relationship between body type and susceptibility to disease
Physique (types in women are recommended to be determined together with a doctor who has a clear understanding of the characteristic features of the figure), namely its varieties, have been studied by doctors and physiologists since the 20th century. Experts have come to the conclusion that somatic type largely determines the health of an individual.
This dependence is due to the direct influence of a person’s figure on the performance of the functions of the central nervous system. In addition, the actual content of fat, muscle and bone tissue in the body (and their ratio) determines the formation trends and rate of aging of cells and vital systems of the body as a whole.
The most striking examples of serious diseases, the congenital root causes of which are precisely the human complexion, are considered:
| Disease | Description of somatic types that have a predisposition to it |
| Pulmonary tuberculosis | Most often, the disease actively progresses in people with low weight in relation to their actual height (ectomorphs). The figure does not affect the “openness to infection” (all people have the same risk of becoming infected upon contact with the outbreak), but determines the rate of spread of harmful cells inside the body. |
| Myocardial infarction | Myocardial infarction most often occurs in people who are overweight in relation to their height. Scientists believe that a significant role in the acquisition of a heart attack is played by the frequent presence of overweight people in a stressful environment (usually excess weight is a source of complexes and even ridicule from others). |
| Mental illness | Schizophrenia, according to research by physiologists, is more common in thin people, while overweight people are more likely to suffer from paranoia and panic attacks. A person’s tendency to mental illness is associated with the functioning of the central nervous system and its resistance to external stimuli, determined by the ratio of different types of tissues in the body of a particular individual. |
Women's body types according to Sheldon
Body types in women have been studied by several famous scientists. The classifications according to Sheldon and Academician Chernorutsky are considered generally accepted. William Sheldon came up with the idea of such a distinction between the types of female figures after a visual assessment of photographs of 4,000 representatives of the fairer sex.
The figure shows the body types of women.
The scientist noticed that all somatypes can be divided into 3 main groups, the names for which he borrowed from the biological theory of embryonic development.
| Sheldon body type | Brief characteristics of the somatic type |
| Ectomorph | The name of this somatic type comes from the word “ectoderm,” which in biology means the upper layer of the embryo, which promotes the development of nerve receptors and the brain. The scientist called ectomorphs tall women (height more than 170 cm), who have:
Representatives of the somatic type under consideration do not have a predisposition to increase muscle mass, although most of them strive for this, working out in the gym in order to correct their natural data. To modify a client’s ectomorphic body type, fitness trainers recommend adjusting the diet (consume as many calories as possible), eliminating cardio exercise, and taking high-carbohydrate sports supplements. From the point of view of the stability of the psyche of ectomorphs to external stimuli, one can also note a number of traits characteristic specifically for the somatic type in question. Such women:
People with the body type in question constantly strive to change something in themselves, despite external satisfaction with their body. This can interfere with their life, since the feeling of insecurity directly affects a person’s level of self-esteem. |
| Mesomorph | The name for this body type comes from the term “mesoderm”. This is the name of the middle germ layer, which influences the formation of the cardiovascular system and bone tissue in the developing organism. Mesomorphic women are distinguished by the presence of:
Mesomorphs by nature have objectively good data and a toned figure. A distinctive feature of this somatic type is the correct distribution of fat and muscle mass in the body (fat is located in places where volume is considered an advantage and not a disadvantage, for example, on the buttocks, chest area, and so on). To maintain the body in this condition, women require minimal effort. In their case, it is necessary to harmoniously compose the workouts, consistently including cardio and strength training. An important point for mesomorphs is to adhere to the principles of proper nutrition, which help reduce the risk of gaining excess weight. The psychological characteristics of the type of somatic type under consideration include:
|
| Endomorph | Sheldon borrowed the name from biologists who call the internal germ layer endoderm (responsible for the formation and further development of internal organs). Endomorph women tend to be overweight and gain weight even with the slightest “deviation” from the principles of proper nutrition. To keep their body in shape, such people need to follow a diet that involves minimal consumption of carbohydrate foods, and also exercise regularly, with an emphasis on cardio training and aerobic exercise in training (with this type of exercise, the pulse range should vary from 120 to 140 beats per hour). min.). Externally, endomorphs can be recognized by:
Due to the predominance of fat endomorphs in the body, metabolic processes proceed as slowly as possible, which also contributes to the growth of subcutaneous fat. The muscular corset is not pronounced, which makes the obesity of their body even more obvious to others. From the point of view of psychological characteristics, endomorphs can be described as people:
Such people usually strive for comfort and are not ready to restrain themselves in their desires (unless we are talking about interfering with the interests of loved ones), which most often leads to an increase in their body weight. |
Mesomorph girl
Mesomorph body type is athletic. It has a medium-bone skeleton, with an ideal structure for women.
It is usually characterized as an “X-type” - relatively broad shoulders, narrow waist and wide hips. This figure is also described as an hourglass.
As a rule, mesomorphs have clearly visible muscles even without strength training.
With regular exercise in the gym, the muscles easily respond to stress. This is expressed in the formation of an athletic female figure, with developed hips and gluteal muscles.
But the level of fat in the body fluctuates within different limits. This mainly depends on taste habits. If the rules of rational nutrition are not followed, the mesomorphic type of girls slowly but surely accumulates adipose tissue.
With a smart diet, your body fat percentage is moderate to low.
Mesomorphs have a fairly fast metabolism, which helps regulate body fat levels.
As soon as such girls begin to engage in physical activity and control their diet, their body transforms into an athletic figure with rounded shapes.
Of all the body types, they have the best body constitution and metabolism to quickly adjust their figure, both through exercise and diet.
Body types of women according to Academician Chernorutsky
Physique (types in women, provided they are correctly determined, help to correctly compose a wardrobe) was also divided into subtypes by Academician Chernorutsky. The scientist argued that despite the formation of a somatic type at the genetic level, it is possible to influence its final appearance.
To do this, it is necessary to influence the human body in the right way from childhood. For example, people who tend to be overweight should not be given the habit of eating starchy foods, but should be encouraged to engage in sports (regardless of its specific focus).
| Figure type according to Chernorutsky | Characteristics of representatives |
| Asthenic | Women are characterized by short stature and visual underdevelopment of the muscular corset. They are thin (bones protrude, stomach and cheeks are most often sunken, wrist girth is no more than 16 cm), have an elongated oval face, a thin long neck and visually excessively protruding upper and lower limbs. Representatives of the asthenic body type are considered to be miniature due to the presence of narrow shoulders and a compact flat chest. Such women are not inclined to be overweight, but when you look at them, it seems that they are weak, sickly and unbearable. In fact, the absence of excess weight gives asthenics vitality and perseverance in overcoming everyday difficulties. The main disadvantages of the asthenic body type are:
In nutrition, asthenics should adhere to strictly defined limits, in which proteins, fats and carbohydrates should make up 30, 20 and 50%, respectively, of the total amount of nutrients entering the body per day. In sports, they should focus on activities to increase endurance and strength. It is not recommended to use large weights as weights when performing exercises in the gym. The fragility of bones and the natural tendency to develop pathologies of the spine can lead to the formation of hernias, protrusions in the back or the occurrence of fractures, cracks and displacements. |
| Hypersthenic | Representatives of the hypersthenic somatic type look heavy and bulky in appearance. With short stature (up to 170 cm), they most often have short upper and lower limbs, a broad chest and large shoulders. Such people have a tendency to be overweight, due to slow metabolic processes in the body. Despite the fact that, due to their overweight physique, hypersthenics cannot boast of an elegant and graceful figure, they have a high level of endurance, strength and psychological stability. Among the disadvantages of a hypersthenic physique are:
To keep fit, it is recommended that hypersthenic women adjust their diet so that fats, proteins and carbohydrates make up 50, 10 and 40%, respectively. Such people should not lift heavy weights or attend ballroom dancing. The optimal types of exercise for them will be classes in the pool, yoga, and stretching. Despite the peculiarities of their figure, women are usually in high demand among people of the opposite sex. Men are attracted to their charisma, positivity and ability to stand out with their inner qualities, and not just their appearance. |
| Normosthenic | Those with a normosthenic body type can be called lucky. Such women by nature have a harmonious, proportional figure with an even amount of fat and muscle tissue in the body. If they wish, they can easily lose or gain weight in the necessary areas of the body, while making minimal adjustments to their eating habits and lifestyle. Normosthenics have average or tall height, and also:
Normosthenic women do not have a tendency to specific types of diseases due to the proportionality of their own body. Despite this, with age, their figure undergoes significant changes, ignoring which can provoke not only an increase in body fat, but also the occurrence of dangerous diseases characteristic of other somatic types. The physique of normosthenics allows them to engage in active sports, the most useful of which are volleyball, tennis, long and short distance running, and swimming. The diet of representatives of this body type should consist of 40% protein, 45% carbohydrates and only 10% fat. Such recommendations are explained by the risk of an increase in the overall body burden as the body ages. People with a normosthenic somatic type are characterized by self-confidence, straightforwardness, leadership qualities, as well as the ability to defend their position in life, even if this means entering into opposition with a person who has great power or strength. |
Body type: asthenic, normosthenic, hypersthenic
There are many classifications that help the fair sex decide what type of figure nature has awarded each one and what style will be most advantageous. But they all combine into a more global one, which considers body types, or vitals. There are three of them: asthenic, normosthenic, hypersthenic.
Ayurveda contains definitions and instructions for owners of a particular body type (or Dosha) on how to eat and how to organize their lives.
The classification of body types is based on the ratio of height, length and width of the body. We inherit our physique, and no physical exercise or diet can significantly change it.
The constitution of the body can only be slightly affected in early childhood, and it can also be changed as a result of a serious illness, especially if it was suffered before the onset of puberty.
Hypersthenic physique
Other names: endomorph, brachymorph, Kapha dosha.
Hypersthenic women have the following body characteristics:
- lush rounded shapes;
- barrel chest;
- voluminous shoulders and short arms;
- wide hips;
- heavy wide bone;
- short and wide chest;
- average or below average height;
- soft loose skin;
- large breasts;
- strong short legs;
- short hands, feet and fingers;
- soft facial features;
- thin soft hair.
The body type of an endomorph woman is “apple” or “pear”; it is classified as complete.
Among the character traits of hypersthenics, the following are noted:
- tolerance;
- lack of aggression;
- love of comfort;
- slowness;
- increased appetite.
Endomorph women are prone to diseases such as:
- hypertension;
- diabetes;
- atherosclerosis and high blood cholesterol;
- obesity;
- respiratory problems;
- liver diseases.
The nutrition of endomorph women should consist of 50% protein, 40% complex carbohydrates and 10% fat, since the slow volume of substances leads to the accumulation of subcutaneous fat, which is difficult to lose.
Among sports, they should prefer yoga, callanetics, swimming, martial arts and intense cardio training to increase flexibility and get rid of excess fat.
How to determine which type you are?
The easiest way is to measure the circumference of a woman's wrist below the protruding bone.
- Up to 16 cm – asthenic build;
- 16-18 cm – normosthenic;
- More than 18 cm – hypersthenic.
You can do without a centimeter. The thumb and middle finger of one hand clasp the wrist of the other hand below the bone.
- Fingers cover one another - ectomorph.
- Fingers touching each other - mesomorph.
- Fingers not touching – endomorph.
You can determine your body type by regularly observing your own body: for example, how quickly you gain and lose weight.
In fitness centers you can undergo special testing, which includes measuring certain physical data. This method is considered one of the most reliable.
Also, any trainer will be able to determine a person’s body type in two simple ways:
- in the first - by measuring the width of the elbow joint bent at a right angle and comparing it with the indicators;
- in the second - along the intercostal angle: the thumb and index finger are applied to the lower ribs in the lateral area, the resulting angle between the fingers indicates what kind of physique the person has: less than 90o - hyposthenic;
- 90o – normosthenic;
- more than 90o – hypersthenic.
Mixed body types
Body type (types in women should be determined only after a summary analysis of the characteristic features of somatic types), despite the presence of several generally accepted classifications, is often mixed.
In this case, the difficulty in determining the type of figure lies in the inability to identify the specific direction of the body's metabolic processes, the tendency to gain muscle mass, and the strength of the skeletal system. With a mixed body type, the characteristic features of several types of female figures are present in equal proportions.
In order to properly organize their lifestyle and exercise, girls need to analyze their body according to several criteria:
- tendency to gain fat;
- predisposition to the formation of a muscle corset;
- characteristics of health status (presence of chronic or congenital diseases).
Having determined her somatic type for each of the indicators, a woman will be able not only to adjust her diet (following specific recommendations for the amount of proteins, fats and carbohydrates), but also to choose the right sport with which she will be able to improve her health, as well as transform her existing figure into the best side.
If it is not possible to determine your body type on your own, the girl is recommended to seek advice from a therapist or qualified fitness trainer who has experience in diagnosing people’s body types.
Constitutional classification of female body types depending on bone size
The figures of girls (the body types of overweight women can be similar in appearance) can be classified according to the thickness of the bones. Professor Chernorutsky came up with the idea of distinguishing body types in this way.
He identified 3 main types:
- asthenic;
- normosthenic;
- hypersthenic.
It should be remembered that the physique of some girls may differ from the standard description. Much depends on eating habits, physical activity and lifestyle in general.
Asthenics
These are girls with thin and light bones.
Characteristic signs of asthenic:
- thinness;
- long limbs;
- elongated body;
- angular facial features;
- narrow shoulders and hips;
- thin neck;
- small breasts.
On average, the height of such women is above 170 cm. The muscular frame is weak and poorly developed. The waistline has blurred boundaries or subtle curves. Such girls are not prone to being overweight; they have a good metabolism. They do not tolerate heavy physical work well, but generally remain active and love to move.
Asthenics often have problems with blood pressure. Usually it is below normal. They also often have a lack of hemoglobin and problems with the spinal column (curvature, osteochondrosis, pinched nerves). The joints can be hypermobile, which is why girls of this type have good plasticity.
Doctors recommend that asthenics develop those qualities that they lack, for example, strength and endurance. General strengthening exercises, swimming and aerobics will help with this. It is also important for them to eat right and consume a lot of protein (30% of the daily diet) and carbohydrates (50%).
Normosthenics
These women have normal bone thickness.
What does the silhouette of a normosthenic look like:
- slender and long legs;
- well defined waist;
- the width of the shoulders and hips has a slight difference, usually the hips are slightly wider;
- medium size breasts;
- proportional body.
The height of girls of this type is average or slightly lower. The muscles are well developed, so such women are more resilient than asthenics. They can endure heavy physical work more easily. When you gain excess weight, fat is distributed evenly throughout the body. Normosthenics easily lose unnecessary pounds and quickly build muscle mass in their youth, but with age it becomes more difficult to keep their body in good shape.
Nutritionists advise women of this body type to consume less fat (15% of the daily diet). To keep your body in good condition, you can play basketball, swimming or tennis. This will help strengthen the muscle corset even more, as well as develop plasticity.
Hypersthenics
This type of person has wide and massive bones.
What the forms of hypersthenics look like:
- short arms and legs;
- broad shoulders;
- massive chest;
- flat gluteal muscles;
- strong and wide calves;
- undefined waist.
The height of such women is below 165 cm. Metabolism is slow, so fluid accumulates in the tissues and there is a tendency to gain excess weight. The muscle corset is weak, but it can be strengthened by choosing a good training system. Such women are hardy and tolerate hard physical labor well. They also give birth to large children (more than 3 kg) more easily due to the special structure of the pelvis.
Hypersthenics often suffer from cardiovascular diseases, arteritis and spinal problems. Doctors recommend that they carefully monitor their health and eat right. It is not recommended to eat a lot of fat (more than 10% of the daily value). It is better to give preference to slow carbohydrates and protein foods (30% of the daily diet).
Girls of this physique need to develop flexibility and plasticity. Fitness trainers advise paying attention to activities such as yoga, aerobics and martial arts. The latter option is suitable for hypersthenics because they are considered the most resilient of the other metabolic body types.
How to determine your body type?
Body type (it is permissible to determine women’s body types according to any of the generally accepted classifications) can be determined independently in several ways:
- through the analysis of anthropometric indicators (you need to take several measurements and, using standard formulas, calculate your somatic type);
- assessing the intercostal angle (depending on the size of the angle, the body type is determined, for example, an angle of less than 90 degrees is found in ectomorphs, a right angle - for a mesomorph; more than 90 degrees - for an endomorph);
- by wrist circumference (the most inaccurate way to determine the type of figure);
- visual assessment and answering a series of questions that are publicly available on the Internet.
Modern somatotyping techniques
Despite the wide range of modern self-typing techniques, the basis of each of them is similar to Sheldon’s figure classification. The difference lies only in the names of specific somatypes, as well as several aspects of nutrition and exercise recommendations.
The most common ways to classify your body type today are:
- Kretschmer classification;
- Heath-Carter system (or, as it is also called, “somatocut”);
- Chtetsov's technique.
Other techniques use synonyms such as brachiomorph or picnic (for endomorphs); athletic (for mesomorphs) and dolichomorph (for ectomorphs). Every woman needs to know her body type. This will help her improve the quality of her present life, as well as avoid a number of troubles in the future.
To correctly determine the somatic type, girls should study a sufficient amount of information, including classifications created by different scientists, compare the data, and only then begin to change their lives, adjusting it to the recommendations addressed to owners of a specific type of figure.
Nutrition program for gaining muscle mass
Recommended BJU ratio: 3 g protein, 4 g carbohydrates and 1 g fat.
For comparison: a nutrition program for weight loss involves reducing the amount of carbohydrates and increasing the dose of proteins. To gain muscle mass, it is recommended to change your daily calorie intake. So, in this case, this indicator increases, but calories should be added thoughtfully, using the given calculation formulas. Prevents the formation of fat by eating foods that do not contain simple carbohydrates. Standard nutrition plans, which are universal for many athletes, are not suitable for gaining muscle mass. Endomorphs must constantly count calories, while taking into account the ratio of proteins, fats and carbohydrates.
Another important component is the calculation of fast and slow carbohydrates. Moreover, the first of them (simple) contribute to the formation of fat, so the amount of such food components is reduced.
Fish is a source of fat.
The nutrition program is based on the following rules:
- The source of protein should be simple food: lean meat, dairy products, fish and seafood.
- The percentage of simple and complex carbohydrates is 25:75.
- Simple carbohydrates can be consumed in minimal quantities and only in the first half of the day, as well as after training. They are introduced into the diet before starting sports (but no later than 2.5 hours before the start).
- Recommended sources of fat are fatty fish, nuts, vegetable oil, seafood.
- For sweets, only dark chocolate is allowed (cocoa content is at least 75%).
- The recommended amount of water per day is 1 liter for every 30 kg of weight.
