Your body type tells you which workout you need

Some people build faster and more muscle than others, some have more endurance, some more power. This is not least due to our physique, the ratio of fat and muscle. Sport scientists distinguish essentially three body types, also called somatotypes: the ectomorphic, mesomorphic and endomorphic type.

Although most of us are a mix of two types, this arrangement helps to find the right workout. The American physician and psychologist William Sheldon developed the categories as early as 1942. However, he believed that the constitutional type of a person could also provide information about his behavior. This theory is now considered refuted.

In sports medicine, however, body types are still used today to create individual training programs. These are the three types at a glance:

Ectomorphic type

With her delicate figure count Lena Meyer-Landrut and Kate Bosworth to the ectomorphic type.

This body type has a rather lanky figure with long arms and legs. The hands, feet, shoulders, hips and face are usually narrow, the chest flat, the forehead high, the hair thin. Ectomorph types have low fat and muscle due to their fast metabolism. Models and basketball players often have this body type.

Because the body is so light and wiry, ectomorphic types are particularly suitable for endurance sports like jogging, swimming or triathlon. But they also do well in gymnastics. Workouts should focus on strength training to build up a little more muscle. These are - in short training sessions - exercises that strengthen the large muscle groups: squats, deadlifts, bench presses or pull-ups. Important for ectomorphic types: eat well, especially proteins. Because their energy storage is quickly empty.

Mesomorphic type

Powerwomen like Gwen Stefani and Pink belong to the mesomorphic type.

This body type builds the fastest muscle mass - and has a correspondingly athletic physique: Mesomorphic types tend to a strong upper body and wide shoulders, waist and hips, however, are rather narrow. They have full hair, strong skin, lower jaw and cheekbones are usually pronounced, hands and feet are large. Also, they have relatively little body fat, but unlike the ectomorphic types, their muscles are larger and more defined. Without exercise and a balanced diet, however, they also quickly put on fat on stomach and hip.

Because they have so much power, mesomorphic types are not only good at sprinting or cycling, but also in yoga and pilates. In order to train the muscles evenly and to stimulate the fat burning, the training should be as varied as possible: strength and endurance training in alternation with only short breaks. When mesomorphic types keep an eye on their calorie intake, their body stays in top shape.

Endomorphic type

Sensual-curvy women like Kate Winslet and Barbara Schöneberger are endomorphic types.

This pear-shaped body type has classic feminine curves like Marilyn Monroe: lots of bust, wide hips and a round bottom. The muscles are not particularly defined, the body fat percentage is higher than the other two types. Endomorphic types have narrow shoulders, shackles and wrists. Her face is mostly round, arms and neck rather short, skin smooth and soft, hair fine, but dense.

Although endomorphic types build up muscles quickly, they put on fat even faster because of their slow metabolism. That's why her training focus should be on endurance sports like running, cycling or swimming. To form and strengthen the muscles, (long) dumbbell training is suitable. Diet plays a central role in endomorphic types. You should take low carbohydrates and a lot of protein.