Gynoid and Android Body Type Workout (pending)

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Gynoid and Android Body Type Workout (pending)

July 14, 2014

GYNOID BODY TYPE WORKOUT

For those with a gynoid body shape (generally seen in women, but can also occur in men), high-intensity interval training and total-body resistance training circuits can be used to effectively burn calories, improve cardiovascular conditioning and reduce subcutaneous fat. Because more adipose tissue resides in the lower body, the fat is most likely to be lost from these areas; however, overall caloric burn is the important factor to keep in mind for this type of client. Therefore, he or she should progress from aerobic training to anaerobic training through the use of timed intervals and more strenuous exercises.

Here are a few workouts that were designed to help reduce the hard-to-budge subcutaneous fat that may be taking up residence on the hips/buttocks/thighs.

Full-body Strength-training Circuit (Aerobic)

Perform each exercise for 30 seconds with a 30-second rest in between. Repeat the cycle two to four times to keep the heart rate up and calories burning. Rest one to two minutes in between each cycle.

Body squats

body squats

Push-ups

Pushup

Walking lunges

Walking lunge

Dips

Dips

Step-ups

Step-ups

Thread-the-needle planks

Thread-the-needle planks

Plyometric Circuit (Anaerobic):

Divide the eight exercises into two groups. Perform each exercise for 15 seconds with a 30-second rest period. Rest one to two minutes in between each circuit and then repeat.

Box jumps

Box jumps

Burpees

Burpees

Lunge jumps

Lunge jumps

Medicine ball chest pass

Medicine ball chest press

Jack press

Jack press

Mountain climbers

Mountain Climbers

Lateral agility ladder

Lateral agility ladder

Battling ropes

Battling ropes


ANDROID BODY TYPE WORKOUT

For those that are interested in reducing their overall girth measurement, moderate-intensity aerobic exercise has been shown to effectively decrease visceral fat. Along with a healthy diet, performing a minimum of 150 minutes of aerobic exercise weekly has been shown to decrease many health risks. However, according to the 2008 Physical Activity Guidelines, an additional 150 minutes per week (300 total, or 60 minutes per day, five days per week) has been proven to further increase health benefits and help in the weight-loss process. Performing 30 to 60 minutes of moderate-intensity aerobic exercise (jogging, cycling, hiking, swimming, etc.) is an effective way to reduce visceral fat stores, as well as increase HDL levels. Other resistance-training exercises that are helpful to this type of clientele include core stability exercises and full-body circuits. Trunk exercises that help to support the low back and correct poor posture are particularly effective because many clients with abdominal adiposity suffer from low-back pain due to the stress that is placed on the anterior portion of their body from the excess weight. By performing full-body resistance training circuits that include core stability training, strength and weight-loss goals can be reached.

Here are two workouts to use with clients who want to reduce abdominal fat and improve overall health and well-being.

Full-body Resistance-training Circuit:

Perform each exercise for 30 seconds, with a 30-second rest in between to remain in the aerobic-training zone. Repeat the cycle two to four times to keep the heart rate up and calories burning. Rest one to two minutes in between each cycle.

Body squats with overhead medicine ball

Body squat with overhead medicine ball

Single-leg Romanian deadlifts

Single-leg Romanian Deadlift

Walking lunges (“Statue of Liberty” with one weight overhead)

Walking Lunges

Plank-ups

Plank-ups

Tick-tock planks

Tick-tock planks

Treadmill Intervals

Running on treadmill

Using a treadmill or short hill, do 30- to 60-second intervals (RPE of 6-8 on a scale of 10) five to 10 times. Walk for 60 to 90 seconds in between each interval. If you do two sets of five sprints, rest five to 10 minutes between sets by doing active recovery (walking, or light jogging).

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