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Body Shape Workout: Curvy-Types

Endomorph: Curvy (Strong and Steady)
"Endomorphs are very grounded beings capable of incredible strength and stamina," says Kries. "They're also the most relaxed of the three types and great reminders to the rest of us to slow down and savor life."

Physical Traits
Although your more rounded frame collects weight around the abdomen and hips, you're known for your endurance and, if conditioned, you have the potential to perform incredible feats of strength. "Shot-putters and weight lifters are most often endomorphs," says Kries. You're also very flexible, which may lead to joint instability.

Personality
Warm, down-to-earth, and relaxed best describes you. But you're no slouch: Once you set your mind to something, you use your natural strength to make it a reality. The only problem is getting you to take those first few steps. A sensual creature, you'd rather spend time on the couch with a book and a bar of dark chocolate. "It can be tough for this type to get up and out of the house," says Barrett.

You Love
You gravitate toward exercise that appeals to your tranquil nature: restorative or Yin yoga, tai chi, or qigong.

You Avoid
Since you're practical and simple in your approach to fitness, you find skiing, mountain climbing, or any extreme sport that's too daunting a turnoff.

Your Dosha: Kapha
With soft, shiny skin; thick, lustrous hair; and large, clear eyes, the balanced Ayurvedic type called kapha is the picture of serenity. You can hold your concentration longer than other people and, as a result, you don’t bore as easily -- a great trait for taking up an activity and sticking with it. But when caught in a rut, kapha is prone to excess weight, lethargy, and depression.

Your Plan
It's better for you to make morning your fitness time; that way, you're less likely to skip it. You'll also counteract your normal morning sluggishness, build energy to get through your day, and earn every bite of your dinner. (For extra incentive, team up with a buddy or book time with a trainer.) Enjoy those grounding moves you love (slow yoga, tai chi), but also aim for about an hour of moderate intensity four times a week. Hikes, strength training, hot or Power yoga, and vigorous Pilates classes help you build muscle and boost metabolism.

Sample Week
Day 1
Brisk 30-minute walk

Day 2
Gentle Yin yoga or qigong

Day 3
One-hour session with a personal trainer

Day 4
Power or Vinyasa yoga class

Day 5
30-minute swim, followed by 10 minutes of stretching

Day 6
60- to 90-minute trail hike with a friend

Day 7
30-minute session of dancing, or a dance class

Experts
Ellen Barrett, Body+Soul's mind-body fitness expert; Jennifer Kries, a Philadelphia-based Pilates instructor and creator of the "Hot Body Cool Mind: The Life Force Power Workout" DVDs.

See more workouts based on body types.

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Comments

Comments (11)

  • 30 Nov, 2012

    Very good info! Thanks!

  • 13 Mar, 2011

    I don't remember being interviewed for this article......

  • 30 Dec, 2009

    Nice information has been mention here. Thanks for the information
    Barbara

    [url=http://www.trainwithmeonline.com/programs.asp]Workout Routine[/url]

  • 30 Dec, 2009

    Nice information provided here which is very useful to everyone...I am not a huge fan of this side, there do seem to be a lot these days...thanks for posting...Let me know more about this one...
    Elenora
    <a href="http://www.trainwithmeonline.com/programs.asp">Workout Routine</a>

  • 3 May, 2009

    Endomorphs naturally carry more body fat and are thought to require less daily calories than other people. Endomorphs can look great, actually, they can look better than all the other body types, because endomorph women are naturally curvy.

    This means that female endomorphs who are in shape generally are absolute stunners. The downside is they have to exercise (cardio) around 5x a week. 30 minutes of HIIT will do the trick.

    http://www.superskinnyme.com/Body_Type/Different_Body_Type.html

  • 2 Jun, 2008

    Ah Yeah! I'm right there with you all! Add to all that - I have a 5 year old and I work full time 1 hour from home. I am also NOT a morning person. Snooze is my friend :-P They are right on target when they refer to morning sluggishness. I actually think I've EARNED that sluggishness with the time I put in between work and family. I do some pretty heavy duty gardening but that's mostly on the weekends which isn't what one would call a consistent workout routine.

  • 28 Feb, 2008

    ok, I'm all that, but I love mountain climbing...and nothing on earth can drag me out of bed even one minute before the moment the alarm clock ring...I have to force myself to do five minutes of yoga. I'm definetly not a morning person. Winter in northern Italy is now milder than it used, and my snowshoes are quite underused,but time is problem anywhere i suppose. DVDs from the Firm are fine with me (i hate the gym) and Jennifer Kries' Pilates are also greats.

  • 28 Feb, 2008

    This was all fine when I lived in California. I now live in a very rural area in Canada. There is no such thing as yoga or pilates. Town is about 30 min. away and doesn't have a gym. In winter there is way too much snow for hikes and it's too cold. I need something I can do inside at home.

  • 27 Feb, 2008

    I struggle with the time commitment myself! Two nights a week of exercise class and I am home 3 hours late. I can recommend a Pilates DVD and Strength wheel workout, tones and sculpts, and can be done at home.

  • 27 Feb, 2008

    I'm with you, Cathy, in the Midwest there have not been two days in a row where I live that I could walk outside in the damp, cold, icy, snowy sidewalks or streets. I also took a terrible fall on ice and cracked three ribs in the back and that really stopped my strength conditioning with weights or bands. Plus the trainer and gym are also out...I would love to do water exercises again someday. What else can you offer us inside? Thanks for helping!

  • 27 Feb, 2008

    Love the ideas, but do you have any suggestions for those of us who live in the Pacific Northwest? We can count on short, dark, rainy days from October through March, and a terrain that is hilly, muddy, and slippery.

    Additionally, something that can be done at home, throughout the week would be ideal. It's dark when I get out of work, and a few hours at a gym (I can't afford that and a personal trainer!) would make me miss dinner and put me home just about time to crawl into bed! Mercy!

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