EVERY woman has a different body shape. The shape of the body is determined by the genetic makeup and affects life in a number of different ways. It dictates where we store fat, what exercise we need and even what illnesses we may be prone to.
FEMALE BODY SHAPE
WHILE women might hanker after that curvy look, the key to feeling good is to make the best of your natural figure. It is possible to change the body composition (the fat to muscle ratio) with diet and exercise, the basic structure will remain the same.
Three inflection points
The female body has three key physical points of inflection
¨ Chest- measured across the fullest part of the bust.
¨ Waist- measured at the smallest circumference of the abdomen.
¨ Hips - measured at the largest circumference of the hips and buttocks.
The female body usually inflects inward towards the waist around the middle of the abdomen. The waist is smaller than the chest and hips, unless there is a high proportion of body fat distributed around the waist. How much the chest or hips inflect inward, towards the waist determines the structural shape.A woman's "dimensions" are often presented by the circumference around these three inflection points. For example "36-29-38" in Imperial units, meaning a 36" chest, 29" waist and 38" hips.
Here's a look at the four main body shapes and what it means both in terms of health and looks.
Pear or Spoon or Bell (Triangle upward)
Women with narrow shoulders, wide hips, thighs and bottom.
(Jennifer Lopez, Kate Winslet.)
Women with a pear-shaped figure will have a narrow upper body, including the bust and waist, but a wider lower body, including hips, bum and thighs. The distribution of fat varies, with fat tending to deposit first in the buttocks, hips and thighs. As body fat percentage increases, an increasing proportion of body fat is distributed around the waist and upper abdomen. And the good news for such body types is that scientists believe that people with this body shape will live longer, on average, than others. The Institute of Preventative Medicine in Copenhagen published research showing people with a hip measurement of 40 inches - a size 14 - or greater appeared to have some level of protection against heart conditions that was absent in slimmer people. It is because hip-fat contains a natural anti-inflammatory called adiponectin which prevents arteries swelling up and becoming blocked. Storing fat around the hips also has far fewer health risks than storing fat around the waist, although as with all body shapes, it's important to work hard to maintain a healthy weight.
To make the best of pear-shaped figure, a fitness regime which focuses on building upper body strength is good. Such body types need to develop more depth and width in the upper body to balance out the upper and lower halves. Playing racket sports increases the cardio exercise and uses the muscles around the legs and bottom in a dynamic way. This will create good strength and tone, but will not bulk the lower body. Exercises such as chest presses, press-ups, seated row lateral raises using weights that will allow 12 repetitions per set, and must do four sets each.
Apple (Triangle downward)
FEMALE BODY SHAPE
WHILE women might hanker after that curvy look, the key to feeling good is to make the best of your natural figure. It is possible to change the body composition (the fat to muscle ratio) with diet and exercise, the basic structure will remain the same.
Three inflection points
The female body has three key physical points of inflection
¨ Chest- measured across the fullest part of the bust.
¨ Waist- measured at the smallest circumference of the abdomen.
¨ Hips - measured at the largest circumference of the hips and buttocks.
The female body usually inflects inward towards the waist around the middle of the abdomen. The waist is smaller than the chest and hips, unless there is a high proportion of body fat distributed around the waist. How much the chest or hips inflect inward, towards the waist determines the structural shape.A woman's "dimensions" are often presented by the circumference around these three inflection points. For example "36-29-38" in Imperial units, meaning a 36" chest, 29" waist and 38" hips.
Here's a look at the four main body shapes and what it means both in terms of health and looks.
Pear or Spoon or Bell (Triangle upward)
Women with narrow shoulders, wide hips, thighs and bottom.
(Jennifer Lopez, Kate Winslet.)
Women with a pear-shaped figure will have a narrow upper body, including the bust and waist, but a wider lower body, including hips, bum and thighs. The distribution of fat varies, with fat tending to deposit first in the buttocks, hips and thighs. As body fat percentage increases, an increasing proportion of body fat is distributed around the waist and upper abdomen. And the good news for such body types is that scientists believe that people with this body shape will live longer, on average, than others. The Institute of Preventative Medicine in Copenhagen published research showing people with a hip measurement of 40 inches - a size 14 - or greater appeared to have some level of protection against heart conditions that was absent in slimmer people. It is because hip-fat contains a natural anti-inflammatory called adiponectin which prevents arteries swelling up and becoming blocked. Storing fat around the hips also has far fewer health risks than storing fat around the waist, although as with all body shapes, it's important to work hard to maintain a healthy weight.
To make the best of pear-shaped figure, a fitness regime which focuses on building upper body strength is good. Such body types need to develop more depth and width in the upper body to balance out the upper and lower halves. Playing racket sports increases the cardio exercise and uses the muscles around the legs and bottom in a dynamic way. This will create good strength and tone, but will not bulk the lower body. Exercises such as chest presses, press-ups, seated row lateral raises using weights that will allow 12 repetitions per set, and must do four sets each.
Apple (Triangle downward)
Top-heavy women with a larger bust and tummy but thin legs
(Drew Barrymore as a less obvious example)
As women who are apple-shaped will know, there aren't quite as many role models out there as there are for other body shapes. Women with an apple-shaped figure will have a fuller bust and waist, but a smaller bum, and will tend to hold weight around their stomach rather than around their hips. Body fat distribution tends to begin in the arms, shoulders, chest and upper abdomen first. So not only does being apple-shaped make one more likely to gain weight but also puts one at a higher risk of a number of illnesses, making it all the more important that you stay healthy. While fat cells around the hips can have their uses, fat cells around the stomach produce chemicals which can damage the body's insulin system, giving you a greater risk of type two diabetes and heart disease.
So the key is to keep that waistline in check. Not only will it potentially reduce the risk of heart disease or diabetes, it will also reduce the risk getting some types of cancer. For doing so one need to do a combination of team sports, racket sports and constant pace cardio such as running, cycling or swimming.
RULER/Tube/ Banana / Straight
(Drew Barrymore as a less obvious example)
As women who are apple-shaped will know, there aren't quite as many role models out there as there are for other body shapes. Women with an apple-shaped figure will have a fuller bust and waist, but a smaller bum, and will tend to hold weight around their stomach rather than around their hips. Body fat distribution tends to begin in the arms, shoulders, chest and upper abdomen first. So not only does being apple-shaped make one more likely to gain weight but also puts one at a higher risk of a number of illnesses, making it all the more important that you stay healthy. While fat cells around the hips can have their uses, fat cells around the stomach produce chemicals which can damage the body's insulin system, giving you a greater risk of type two diabetes and heart disease.
So the key is to keep that waistline in check. Not only will it potentially reduce the risk of heart disease or diabetes, it will also reduce the risk getting some types of cancer. For doing so one need to do a combination of team sports, racket sports and constant pace cardio such as running, cycling or swimming.
RULER/Tube/ Banana / Straight
Quite boyish types with few curves
(Keira Knightley and Gwyneth Paltrowh)
Naturally thin woman whom many will envy .The body has a relatively high androgen level compared to the estrogen level, and this causes the skeleton to develop in a more masculine pattern and body fat to be distributed predominantly around the waist. This body type is less common, women with such a figure will have a bust, waist and hips all of similar width, so waist will have little definition.
Such a figure does have its benefits, such as missing out on the myriad of health problems associated with obesity, but miss out on some good things such as the protection against heart conditions associated with having wider hips. Women who are naturally thin are also believed to be at a higher risk of developing osteoporosis.
Women with such a body type need to avoid any endurance exercises - these will simply strip you of more body tissues. Cardio exercise should be de done for short intervals of 60 to 90 seconds only but should do powerful exercises such as spinning classes in the gym, hill sprints or mountain biking, and swimming at maximum speed for short periods, four to six lengths, with a rest of 60-90 seconds, for 30 minutes. Use of weights for three to four days a week with a heavy setting is also beneficial. Bulk could be added to the bottom and legs by doing squats and lunges using weights, 12-15 repetitions maximum. In the gym, exercises such as the chest press and shoulder press with a heavy loading will also add shape to the upper body.
HOURGLASS (Triangles opposing, facing in)
(Keira Knightley and Gwyneth Paltrowh)
Naturally thin woman whom many will envy .The body has a relatively high androgen level compared to the estrogen level, and this causes the skeleton to develop in a more masculine pattern and body fat to be distributed predominantly around the waist. This body type is less common, women with such a figure will have a bust, waist and hips all of similar width, so waist will have little definition.
Such a figure does have its benefits, such as missing out on the myriad of health problems associated with obesity, but miss out on some good things such as the protection against heart conditions associated with having wider hips. Women who are naturally thin are also believed to be at a higher risk of developing osteoporosis.
Women with such a body type need to avoid any endurance exercises - these will simply strip you of more body tissues. Cardio exercise should be de done for short intervals of 60 to 90 seconds only but should do powerful exercises such as spinning classes in the gym, hill sprints or mountain biking, and swimming at maximum speed for short periods, four to six lengths, with a rest of 60-90 seconds, for 30 minutes. Use of weights for three to four days a week with a heavy setting is also beneficial. Bulk could be added to the bottom and legs by doing squats and lunges using weights, 12-15 repetitions maximum. In the gym, exercises such as the chest press and shoulder press with a heavy loading will also add shape to the upper body.
HOURGLASS (Triangles opposing, facing in)
Women with curvaceous hips and bust with a small waistline
(Marilyn Monroe, Jayne Mansfield, Catherine Zeta Jones, Salma Hayek and Scarlet Johansson.)
The lucky ones: this is the classic female shape, although may be concerned about levels of body fat. Women with an hourglass figure have shoulders and hips of a similar width and a smaller waist, giving them classic female curves without looking too skinny. Body fat distribution tends to be around both the upper body and lower body. Their body typically enlarges the arms, breasts, hips and rear before other parts, including waist and upper abdomen. Some studies have suggested this body shape can have its benefits too. Researchers at Harvard University in the US found that curvy women were more likely to get pregnant as they have higher hormone levels than other women, which boosted their fertility. But the bad news is that women with hourglass figures often put on weight quite easily, but find it difficult to build muscle. That means maintaining those curves will require a healthy, low-fat diet and regular cardiovascular exercise.
Such body types need to do endurance cardio such as running, cycling and swimming for 30-40 minutes three to four times a week. No heavy weights for the chest and shoulders, but do work your back muscles to improve your posture.
To classify oneself one need to judge how easily one can lose weight - this will help one to see into which category fits best!
But after all that, the best suggestion is not to get caught up in the confusion of 'body type diets' - which do exist but it is best just to follow the basic, simple principles- Start with the simplest weight loss and health plan. This means eating protein from the best sources - vegetables in unlimited amounts, low-sugar fruit in moderation, and good quality fats that occur naturally like butter, extra virgin olive oil, nuts and seeds.
The lucky ones: this is the classic female shape, although may be concerned about levels of body fat. Women with an hourglass figure have shoulders and hips of a similar width and a smaller waist, giving them classic female curves without looking too skinny. Body fat distribution tends to be around both the upper body and lower body. Their body typically enlarges the arms, breasts, hips and rear before other parts, including waist and upper abdomen. Some studies have suggested this body shape can have its benefits too. Researchers at Harvard University in the US found that curvy women were more likely to get pregnant as they have higher hormone levels than other women, which boosted their fertility. But the bad news is that women with hourglass figures often put on weight quite easily, but find it difficult to build muscle. That means maintaining those curves will require a healthy, low-fat diet and regular cardiovascular exercise.
Such body types need to do endurance cardio such as running, cycling and swimming for 30-40 minutes three to four times a week. No heavy weights for the chest and shoulders, but do work your back muscles to improve your posture.
To classify oneself one need to judge how easily one can lose weight - this will help one to see into which category fits best!
But after all that, the best suggestion is not to get caught up in the confusion of 'body type diets' - which do exist but it is best just to follow the basic, simple principles- Start with the simplest weight loss and health plan. This means eating protein from the best sources - vegetables in unlimited amounts, low-sugar fruit in moderation, and good quality fats that occur naturally like butter, extra virgin olive oil, nuts and seeds.
1 comment:
this is a really good information! ;) thanks a lot!
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