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.
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.
Medicine ball chest pass
Lateral agility ladder
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
Single-leg Romanian deadlifts
Walking lunges (“Statue of Liberty” with one weight overhead)
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).
By Jacqueline Ratliff
Jacqueline Ratliff, MS, CSCSJacque Ratliff, MS, CSCS, is an ACE exercise physiologist and education specialist with more than 11 years of personal training experience. Ratliff grew up in the fitness industry through participation in YMCA sports and began teaching gymnastics and swimming at a young age. She has traveled the country for both work and school, completing her bachelor’s degree in kinesiology from Kansas State University and master’s degree in sport and exercise science from Florida International University. Her work as a personal trainer, group fitness instructor, NSCA strength-and-conditioning coach, and endurance coach led her to begin teaching for post-secondary educational institutions in allied health and holistic wellness. She is a published content writer for USATriathlon and was a member of the KSU women’s varsity rowing team. Ratliff has also competed in multiple triathlons in Kansas, Washington, Florida and California, and as a National Physique Committee competitor.