Women's Body Types and Exercise

The common weight loss myth is that the easiest and most effective way to lose weight is to eat less than you burn off. Unfortunately, for most people, it is a bit more complicated than that, especially if you are hoping to build some extra muscle mass and have a long, lean body. In order to lose weight and build muscle, you may want to take your women's body type into consideration. Read more to find out about the four main body types and what you can do to train for your women's body type.

Hour Glass Figure

This is the most well known and traditionally idealized women's body type. Think of Marilyn Monroe's figure-wide hips, large bust and a small waist-and you've got the hour glass figure. The advantages of the hour glass figure include a more proportionate appearance than any other women's body type, and the ability to lose weight easily. Unfortunately, the hour glass figure also has the ability to gain weight quickly. If you have the hour glass figure women's body type, you should stick to low impact aerobics when you work out. Taking a brisk walk or joining a low impact aerobics class are great options. When strength training, you should use higher repetitions and lower amounts of weight.

Pear-Shaped Body

The good news is, if you have a pear shaped body, you're at a lower risk of heart disease than what you would have with any other women's body type. Unfortunately, this women's body type, characterized by a smaller upper body and larger lower body, makes it hard for women to shed weight from their thighs and butt. To avoid adding extra bulk to a pear shaped body, avoid using the Stair Master and stick to biking on a low gear or swimming with a pull buoy. Focus on weight lifting exercises and calisthenics that target your upper body.

Apple-Shaped Body

The apple shaped body carries most fat around the midsection. This puts anyone with an apple shaped body at extra risk for heart disease. Luckily, it is easy to lose weight quickly off of an apple shaped body. Try walking on the treadmill at an incline, or using the elliptical machine with high resistance to build up muscle in your legs. An apple shaped body should also use heavier weights when strength training on the lower body and lighter weights when working on the arms.

Ruler-Shaped Body

If your body has a ruler shape, chances are that you are rather thin and have no trouble staying thin, even if you eat like a horse. Many are jealous of this women's body type, but what they don't understand is how hard it is to maintain muscle on a body with a ruler shape. If your body has a ruler shape, you should exercise with high resistance on the bike or elliptical and with a high incline on the treadmill. Strength training is difficult for anyone with a ruler shape, but it is important. Try to do strength training exercises with higher amounts of weight and higher repetitions.