Personalize Exercise for Body Type: Cardio

The right cardio for your body typeENDOMORPH EXERCISE PLAN

Cardiovascular regimens – anything from swimming, running and cycling – are essential for endomorphs to lose weight. For maximum fat loss, aim for 45-60 minutes of cardio work, 5 to 6 times a week at a moderate – high level. Your cardio workouts should generally be done at the same time each day to get your metabolism revved up. Time and time again, it seems that running is the most efficient way to weight loss. It is worth giving this a shot, even if you have never run before. If you are a beginner start with walking, work your way up to jogging and then running. If you can, try interval training, where you can incorporate all three. However, at the end of the day, do what you enjoy, since the key to permanent weight loss is consistency.

Remember, before starting a new exercise program, have a discussion with your doctor about types and levels of activity. Your doctor can advise you on any limitations or restrictions you may have.

For maximum calorie burning, running is the probably the best option for weight loss. Whether you are running outside or on a treadmill, it simply is the best exercise because you are burning calories, as well as strengthening your legs and heart. Running will get you nice and lean. For those with bad knees, the elliptical machine is a good choice. However, most important is choosing a cardiovascular modality or modalities that you enjoy. Types of cardiovascular exercises include jogging, sprinting, power walking, cycling, hiking, swimming, spinning and aerobics classes.

The key to efficient weight loss is to avoid your body adapting to your weight loss program, whether it is your nutritional or exercise program: vary the mode, vary the place you train, vary the workout, vary the time of day, vary the intensity of the workout, vary the duration, vary as much as you can.

The body senses stress and adapts as quickly as possible, your body starts to adapt to your exercise routine. When it begins to adapt, you stop seeing results. You burn less calories and tax your muscles inefficiently. It doesn’t take long for you to start questioning little to no results from your 45 minute elliptical ride five times a week. However, once the training parameters change, the body must re-adapt, thereby accelerating your progress. If possible change your exercise routine every three to four weeks.


It is important for mesomorphs to control their body fat percentage. It is easy for a muscular person to lose sight of their size and not notice that they have lost muscle and gained fat. For male mesomorphs, half of your exercise should be cardiovascular and the other half should be resistance training. The cardiovascular exercise will keep body fat down and maintain muscle tone. Female mesomorphs should focus most of their efforts on cardiovascular exercise. If you have muscular thighs you can read what to do about it here.

Cardiovascular exercise will help you  to burn calories and tone your upper and lower body. You should aim for at least 4 sessions a week, for 30-60 minutes at a moderate to high intensity to achieve and maintain a lean physique.


Since you are unlikely to need to lose a lot of weight, it best for you to simply do cardio to keep healthy, increase your stamina and perhaps get rid of some of the wobbly bits. This means 3/ 4 sessions of cardio a week for 20 – 30 minutes. If you don’t want to lose weight, avoid high-impact sports such as running. Try swimming, skating, walking or stretch classes.

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