Aerobic vs Anaerobic exercise: how to train your body based on your constitution

[Vibe_Guy]

This thread is dedicated to @Equal Rights for Androids who does sports solely due to parental pressure. This thread will hopefully motivate you (and myself when morale is low) to take up physical exercise appropriate to your constitution.

My credentials regarding the topic: 12+ years of basketball, licensed but not practicing physical therapist technician, 2 years of sports physical therapy school (dropped out to pursue another career). Not a full time sports professional nor a substitute for your own research or contacting a professional.

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Aerobic exercise involves continuous and rhythmic activities like running or swimming, relying on oxygen for energy.

Examples:

• walking
• running/jogging
• swimming
• cycling
• walking/running up and down flights of stairs (like your apartment building)
• dancing
• jump rope

Aerobic sports:

• inline skating (as in ice skating)
• rowing
• swimming
• long distance cycling
• Tennis
• Squash (like tennis but involves a wall)
• etc.

Anaerobic exercise consists of short, intense bursts of activity, such as weight lifting or sprinting, where oxygen demand exceeds supply.

Examples:

• strength training (push ups, pull ups, barbells, squats, crunch)
• Sprints
• interval training (30 minutes intense work. One hour rest. 10 minutes intense work. 30 minute rest)

Anaerobic sports:

• Pole vaulting
• weight lifting
• 100/200/300m sprint
• Rock throwing
• Spear throwing
• Gymnastics

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Body type aka constitution:



Ectomotph traits:

• Small “delicate” frame and bone structure
• Classic “hardgainer”
• Flat chest
• Small shoulders
• Thin
• Lean muscle mass
• Finds it hard to gain weight
• Fast metabolism

Ectomorph sports:

• Marathons
• Swimming
• MMA
• Tennis
• Basketball
• cycling

Endomorph traits:

• Soft and round body
• Gains muscle and fat very easily
• Is generally short
• "Stocky" build
• Round physique
• Finds it hard to lose fat
• Slow metabolism
• Muscles not so well defined

Endomorph sports:

• weight lifting
• powerlifting
• strongman competitions
• rowing
• martial arts
• rugby
• wrestling
• hockey

Mesomorph traits:

• Athletic
• Generally hard body
• Well defined muscles
• Rectangular shaped body
• Strong
• Gains muscle easily
• Gains fat more easily than ectomorphs

Mesomorph sports:

• Boxing
• MMA
• figure skating
• gymnastics
• football
• basketball
• swimming
• hockey
• volleyball
• track and field

Resources:

• https://www.muscleandfitness.com/muscle-fitness-hers/hers-workouts/how-train-your-body-type/
• https://www.muscleandstrength.com/articles/body-types-ectomorph-mesomorph-endomorph.html
• https://fiteducation.edu.au/blog-aerobic-and-anaerobic-exercises/
• experience life (read this one 1st)
• https://www.nutrisense.io/blog/what-is-anaerobic-exercise
• https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise

Guide to sore muscles: https://www.houstonmethodist.org/bl...ou-still-work-out-when-youre-sore-or-in-pain/

 

[Daddy's Little Kitten]

What if you're just fat?

 

[Vibe_Guy]

What if you're just fat?

Good question!

• Ectomorph- you can lose weight by just dieting, even if you aren't 100% strict. They mostly have problems with being underweight and too weak to exercise.
• Mesomorph- you can lose weight by just dieting, but need to be semi-consistent. Including walking/jogging speeds up the process.
• Endomorph- you can lose weight by a strict diet regime wo exercise, but that involves being strict with your diet, not eating out and including lots of low calory low sugar foods. Walking will expedite the process but jogging will greatly expedite the process.

https://www.everydayhealth.com/diet-nutrition/body-type-diet-are-you-ectomorph-mesomorph-endomorph/

 

[Ibanez RG 350EX]

This thread will hopefully motivate you (and myself when morale is low) to take up physical exercise appropriate to your constitution.

This is retarded. You should do both aerobic and anaerobic exercise regardless of your "constitution". Both are important aspects of physical health.

 

[Vibe_Guy]

This is retarded. You should do both aerobic and anaerobic exercise regardless of your "constitution". Both are important aspects of physical health.

If you're starting out or starting again, it's better to stick to your strong suit then branch out. But I do agree.
Nowhere does it say you are forced to stick to one exercise type. Just a guide on what you are naturally inclined towards then working up from there day by day.

 

[Lord of the Large Pants]

I have a question. I believe I'm naturally an ectomorph, but I've gotten a bit of gut fat as I've gotten older. However, I've been training with kettlebells for a couple years now. When I tense my stomach muscles and give it a poke, it seems like it's muscles underneath with a small layer of fat on the outside.

My question is.... uhh... whether that's a thing I guess. Or if I'm just skinnyfat.

 

[Mister Baranavichy]

who does sports solely due to parental pressure.

This thread dies right here.

What good is giving an encyclopedia to someone who doesn't want to read? Expecially when we have a deadicated weight loss and bodybuilding thread?
If they actually want to work out, they'll do the research, they'll experiment, they'll learn, that's what all of us did or need to do - this is just you doing busy work for the uninterested.

 

[oldTireWater]

My question is.... uhh... whether that's a thing I guess. Or if I'm just skinnyfat.

Of course it's a normal thing . . . for other people. You are just fat.

 

[Vibe_Guy]

I have a question. I believe I'm naturally an ectomorph, but I've gotten a bit of gut fat as I've gotten older. However, I've been training with kettlebells for a couple years now. When I tense my stomach muscles and give it a poke, it seems like it's muscles underneath with a small layer of fat on the outside.

My question is.... uhh... whether that's a thing I guess. Or if I'm just skinnyfat.

I do not quite get what you're asking me? But regardless of body type fat from food deposists around the waist 1st then extends to the gut.

Spoiler

Body type influences the speed at which you lose or gain fat. But fat is a natural byproduct of your eating habits. Fat is most efficiently eliminated by aerobic exercise which doesn't mean running if you're not in shape, but walking around town should suffice if done frequently.

In short, fat on the outside in 100% normal considering your diet, unless you starve yourself you will always have fat more or less depending on what you eat.

https://www.healthline.com/nutrition/12-causes-of-belly-fat-gain#diet

 

[Vibe_Guy]

This thread dies right here.

What good is giving an encyclopedia to someone who doesn't want to read? Expecially when we have a deadicated weight loss and bodybuilding thread?
If they actually want to work out, they'll do the research, they'll experiment, they'll learn, that's what all of us did or need to do - this is just you doing busy work for the uninterested.

idk who mods this board, but tag a mod and if the thread is unneeded they can delete it.