{"id":11881,"date":"2012-06-15T10:00:27","date_gmt":"2012-06-15T17:00:27","guid":{"rendered":"http:\/\/www.arizonafoothillsmagazine.com\/valleygirlblog\/?p=11881"},"modified":"2012-06-14T19:00:11","modified_gmt":"2012-06-15T02:00:11","slug":"the-best-workout-for-your-body-type","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/valleygirlblog\/fitness-health\/the-best-workout-for-your-body-type\/","title":{"rendered":"The Best Workouts for Your Body Type"},"content":{"rendered":"<p style=\"text-align: left;\">Customize your workouts to size. Just as there are different fashions to suit different body types, so there are certain exercises tailored to different body shapes. Find yours below and get the most out of your workouts.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2012\/06\/25001622\/dove-real-beauty.jpg\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"aligncenter  wp-image-11889 pk-lazyload\"  title=\"dove-real-beauty\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"\"  width=\"500\"  height=\"400\"  data-pk-sizes=\"auto\"  data-pk-src=\"https:\/\/media.arizonafoothillsmagazine.com\/valleygirlblog\/wp-content\/uploads\/2012\/06\/25001622\/dove-real-beauty.jpg\" ><\/a><\/p>\n<p><strong>Body Shape: Hourglass<br \/>\n<\/strong>For the gal who&#8217;s curvy up top\u00a0and\u00a0down below with a small waist.<\/p>\n<ul>\n<li><em><strong>Best cardio routine<\/strong>:<\/em>\u00a0\u201cMuscle confusion is key,\u201d says certified fitness trainer\u00a0<a href=\"http:\/\/www.mylisaavellino.com\/\" target=\"_blank\">Lisa Avellino<\/a>. \u201cBecause the symmetry of your lower and upper body is ideal, routines should rotate to challenge different muscles on different days in order to maintain this balance.\u201d<br \/>\nFor example: A week would include four one-hour workouts: Zumba one day, a recumbent bike with light free weights the next, then a boot camp class with a step challenge, and a classic cardio workout, like indoor cycling or hiking for the final day.<\/li>\n<li><em><strong>Best strength-training routine:<\/strong>\u00a0<\/em>Certified strength and conditioning specialist\u00a0<a href=\"http:\/\/www.myhealthcoachkevinbailey.com\/Coach_Kevin_Bailey\/Home.html\" target=\"_blank\">Kevin Bailey<\/a>\u00a0recommends two to three days a week of a total body strength training routine that focuses on the extremities to balance upper and lower body curves.<\/li>\n<\/ul>\n<div>\n<p><strong>Body Shape: Circle<br \/>\n<\/strong>Those with a circle body shape have smaller shoulders and hips, tending to have a little more oomph in the midsection.<\/p>\n<ul>\n<li><em><strong>Best cardio routine<\/strong>:<\/em> \u201cEngage in cardio stretch, where the target heart rate is elevated in the fat burning zone without impact,\u201d Avellino advises. Try a half an hour of power yoga and then power walking for 30 to 45 minutes.<\/li>\n<li><em><strong>Best strength-training routine:<\/strong><\/em>\u00a0Do strength training two to three days a week for 30 to 45 minutes, suggests Bailey. A great move is the Plank (keeping your body long and straight, arms straight or bent at the elbow and shoulder-width apart, holding you in a hover above the ground). Hold the position for 30 seconds, then rest. Try to work your way up to 60 seconds.<\/li>\n<\/ul>\n<div>\n<p><strong>Body Shape: Triangle<br \/>\n<\/strong>The classic womanly silhouette &#8211; curvy on the bottom with a small waist and upper body.<\/p>\n<ul>\n<li><em><strong>Best cardio routine<\/strong>:<\/em> Walking, jogging, cycling or the elliptical machine are the go-to cardio workouts for Triangle body shapes, according to Bailey, who recommends working up to 45 minutes of cardio five to six days per week.<\/li>\n<li><em><strong>Best strength-training routine:<\/strong>\u00a0<\/em>Although it\u2019s important to do some lower-body exercises like squats and calf raises, Triangle shapes should emphasize upper body training. Bailey\u2019s plan: Using a moderate to heavy weight, do three sets of 10 to 15 reps of each of these exercises: dumbbell bicep curls, overhead triceps extensions, dumbbell shoulder presses and chest presses.<\/li>\n<\/ul>\n<div>\n<p><strong>Body Shape: Ruler<br \/>\n<\/strong>You&#8217;re stick straight, with shoulders that align with your torso and just a slight curve at the hips.<br \/>\n<strong><\/strong><\/p>\n<ul>\n<li><em><strong>Best cardio routine<\/strong>:<\/em> Twenty minutes of cardio two to three times a week is all that Ruler body shapes need, according to Bailey. \u201cThey want to gain lean muscle tissue to add shape to their narrow frame,\u201d he says. Think walking, jogging, cycling, jumping rope and swimming.<\/li>\n<li><em><strong>Best strength-training routine:<\/strong><\/em>\u00a0Rulers should focus on strength-training four to five times each week in a total body program in order to build muscular curves, suggests Bailey. He recommends the plank and side plank poses (hold each for 30 to 60 seconds), as well as the diamond pushups to tighten the waist area and create an hourglass-like shape.<\/li>\n<\/ul>\n<p><strong>Body Shape: Inverted Triangle<br \/>\n<\/strong>With a small waist and broad chest and shoulders, your body has a sporty shape.<\/p>\n<ul>\n<li><em><strong>Best cardio routine<\/strong>:<\/em> \u201cThe Inverted Triangle shape has an athletic build and little body fat, so 20 minutes, two to there times a week is all the cardio you need to keep the heart strong and efficient,\u201d says Bailey, who recommends utilizing the elliptical, cross-trainer and stair-climbing machines as well as step classes.<br \/>\n\u201cThose workouts all emphasize the legs, which will help to add shape and muscle that balances out broad shoulders,\u201d he says.<\/li>\n<li><em><strong>Best strength-training routine:<\/strong><\/em>\u00a0For the lower body, Inverted Triangle shapes should focus on increasing the weight load, while the upper body focus should be on increasing flexibility, according to Avellino. Incorporate light weights in a full range of movements, she suggests.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<\/div>\n<p><em>Source: Youbeauty.com.<\/em><\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"Customize your workouts to your personal body shape.\n","protected":false},"author":15,"featured_media":11889,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[74],"tags":[9140,9141,9049,9139],"class_list":{"0":"post-11881","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-health","8":"tag-body-shape","9":"tag-body-shape-workouts","10":"tag-fitness-2","11":"tag-workouts","12":"cs-entry","13":"cs-video-wrap"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin 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