Mesomorphic type of physique. Endomorphic, mesomorphic, ectomorphic types of physique and their characteristics

The constitution is a feature of the development of parts of the trunk, fatty, bone and muscle tissues. The forms, sizes and proportions of the body are programmed genetically for each person. Realization of the hereditary program is carried out during ontogenesis - successive physiological, morphological, biochemical transformations in the body from its inception to the end of life.

Somatotype

The somatic constitution is not only the physique itself, but also the program of its physical development in the future. Throughout life, the human body changes, while the somatotype acts as a constant characteristic and persists from birth to death. All kinds of diseases, age-related modifications, increased physical activity can change the outlines, body size, but not somatotype. It is determined on the basis of somatotyping (anthropometric measurements) and is characterized by features and level of metabolism (prevalent development of adipose, muscle or bone tissue), psychophysiological differences, predisposition to certain diseases.

Endo-, meso-, ectomorphy

There are three constitutional types: endomorphic, mesomorphic, ectomorphic. These names were borrowed from the names of the embryonic leaflets: internal - endoderm (from which the digestive tract is formed), mesodermal (from which the cardiovascular and musculoskeletal systems are formed) and the outer one - ectoderms (from which the glands and tissues are formed, the nervous system ). By the end of the third week of development, as is known, the human embryo looks like a three-layered shield or three-layer plate. In the zone of the outer leaf, a neural tube is visible, a deeper spinal cord, which indicates the appearance of the axial organs of the embryo. His body becomes volumetric, covered with ectoderm on all sides, from which the epidermis of the skin, the nervous system, the epithelium of the oral cavity, rectum, and anus are subsequently formed. From the mesoderm, internal organs, joints, muscles, bones, the system of the heart and vessels, the skin itself, are born. The endoderm, which has appeared inside the embryo, folds into the tube and forms the embryonic rudiment of the intestine. Later, the opening that communicates the yolk sac with the embryonic gut is transformed into an umbilical ring. Endoderma forms the gland and epithelium of the respiratory tract and digestive system. This entire process is somatotyping, on the basis of which the types of physique are distinguished.

Ectomorphs

The ectomorphic body type is also called asthenic. Its representatives are distinguished by narrow hips and shoulders (approximately one size). The growth of such people is usually above average, and the figure is somewhat angular. The universal envy they cause in others due to the ability to quickly get rid of excess weight. Often people who have an ectomorphic physique have weakly developed muscles. To acquire attractive and elegant forms, they should exercise strength exercises. Ectomorphs are characterized by rapid metabolism, their body easily converts food into energy. Representatives of this type are least predisposed for bodybuilding. But, as a rule, "pure" ectomorphs are a rather rare phenomenon. Usually they have some features peculiar to people who have a mesomorphic type of physique, which allows to pump muscle mass.

Sports nutrition of ectomorphs

Since the main problem of such persons is a catastrophic lack of mass, they do not need to worry about the set of excess weight and limit themselves in products. Every day, you should consume at least four to five grams of protein per kilogram of body weight. In general, the protein should provide about thirty percent of the daily intake of calories. Carbohydrates in the diet should be fifty percent, fats - about twenty. To provide a set of muscle mass, it is necessary to burn the incoming calories not completely. In addition, the menu should contain pure carbohydrates and fats, as well as high-quality protein. The daily intake is 2-2.5 thousand calories, it should be eaten every 2.5-3 hours. In cases where this does not work, it is recommended to use special mixtures that replace normal nutrition, and sports drinks. Carbohydrate-protein mixtures and protein should be consumed daily, twice a day. You can add keratin to the diet, it will help increase the amount of energy needed for training.

Ectomorphs should carefully monitor the regularity and correctness of nutrition before and after physical exertion. Do not be afraid of excessive consumption of carbohydrates: as practice shows, such nutrition reduces destructive processes (catabolism) during strength training, promotes anabolic effect (growth and restoration of tissues).

Mesomorphs

The mesomorphic type of physique is also called normosthenic. Such people have a more athletic, athletic appearance, they have a rectangular, muscular, broad-shouldered figure. The upper part of the trunk, as a rule, is uniform with the lower one, however, the shoulders are wider than the thighs. Due to natural athleticism, those who have a mesomorphic body type achieve results in strength training much faster and more efficiently than representatives of other types. Getting rid of fat deposits with simultaneous development of muscles will allow mesomorphs to find the desired forms. Those people who do not engage in sports, rather, have a stocky figure, rather than fat. Even before the beginning of the classes, representatives of this type have symmetrical impeccable proportions.

Mesomorphic body type in women

Often, women-mesomorphs look more dense than female ectomorphs, but the bulk of their body is due to muscle tissue, not fat. Such ladies usually have high motor activity, and therefore differ in increased appetite. If a woman leads a sedentary lifestyle, she can gain weight because of a positive balance of calories. For subtlety and harmony, representatives of the mesomorphic type will need to lose less fatty tissue, as well as muscle tissue. With a good appetite, maintaining an elegant figure for a mesomorph woman can be a tangible problem.

Characteristics of people of the mesomorphic type

These are the most viable and strong personalities. By nature they are extroverts, by nature - fighters, resistant to stressful situations. These are excellent speakers and organizers, born leaders with objective thinking. People who have a mesomorphic type of physique see their happiness in the result, not in the process of work. According to research, only 10-15% of the world's population are mesomorphs. Most of them are fitness models, professional athletes, famous actors. Such people like to set clear goals and achieve them, all their actions are immediate and decisive. The ancestors of the mesomorphs lived in a warm climate, so they did not need fat reserves to overcome a long winter. It is worth noting that the mesomorphic type of physique prevails among people of African descent.

Sports nutrition of mesomorphs

A day should be eaten 2.5 grams of protein per kilogram of its own weight. You can get them from egg whites, lean fish, lean turkey, chicken breasts. Carbohydrates should supply 60-65% of calories from the entire diet, fats - 15%. You need to eat five to seven times a day. For people of this type, protein shakes and substitute food mixtures are especially recommended. Uniform food can not be eaten, you should regularly make a variety in the menu. For sports, mesomorphs are more adapted than ecto- and endomorphs. With the same parameters of age, weight, growth, the amount of subcutaneous adipose tissue, representatives of this type spend more calories. They are happy owners of a harmonious figure, where the percentages of muscle and adipose tissue are in perfect balance.

Endomorphs

The endomorphic type is also called hypersthenic. For such people is characterized by a figure with smooth, rounded forms, large bones, their hips are wider than the shoulders, the lower part of the body is 10 times heavier than the upper one. Endomorphs are prone to obesity, they have a slow metabolism and a pronounced tendency to transform digested food into fats. In bodybuilding, people who have an endomorphic physique rarely succeed, for this they will need to make great efforts. But due to intensive training you can balance the weight of the lower and upper parts of the trunk and accelerate the metabolism.

Sports nutrition of endomorphs

First of all, it is necessary to significantly reduce the intake of fats. Proteins should come into the body solely from such lean foods as the low-fat part of the turkey, egg whites, low-calorie fish, chicken breasts without skin. As a source of protein, vegetable food can not be used. Also, it is required to limit fruit consumption in the first half of the day. Carbohydrates are recommended complex, for example, potatoes, long grain rice, beans. You can eat no more than five to seven times a day, while portions should be small. If these recommendations are observed, it will be possible to normalize the metabolism and maintain it at the optimal level.

Sandwiches with smoked meat, sausage, ham, carbonated drinks, fatty dairy products, alcohol should be excluded. In case of need to lose weight, preference should be given to high fiber fiber, while the consumption of starchy carbohydrates should be significantly limited. You can not eat very early or too late, you should follow the diet regime. To finish the meal you need to before the feeling of satiety.