Tall and strong built. Human body types

18.08.2019

Body type is one of the variants of the normal human constitution. In this sense, the constitution (phenotypic) characterizes the human body through the structure and indicators of the muscle and bone tissue of a particular organism - a set of stable biological, structural and functional features. These indicators are entirely due to hereditary predispositions (although it should be noted that a slight correction of body type at an early age is still possible).

Because body type characterizes only one of the variants of the constitutional norm, the number body types depends on how the norm is determined. Academician Petlenko V.P. defines five body types:

athletic

graceful (graceful)

asthenic

hypersthenic

normosthenic

Professor Chernorutsky V.M. highlights three main body types, in part coinciding with the classification of Academician Petlenko V.P.

asthenic (or hyposthenic) - also includes the graceful body type according to V.P. Petlenko.

normosthenic (including athletic type according to V.P. Petlenko)

hypersthenic

Brief description of the main body types

Hyposthenic type of constitution(physique) is characterized by a relatively low position of the diaphragm, an elongated chest from top to bottom (and a relatively reduced circumference), an elongated neck, narrow shoulders, long and thin limbs, usually significantly above average height. Muscle mass is poorly developed. The amount of adipose tissue is usually below average - including in women. Features of the internal structure - due to the elongated chest - the heart is usually small, the shape of the heart is elongated, drop-shaped, the lungs are also elongated, absorption capacity gastrointestinal tract demoted.

It is characterized by good (much better than that of the hyposthenic body type) development of muscle mass, and as a result, a strong and developed bone skeleton. The amount of adipose tissue is approximately average. Features of the internal structure - the chest is convex, the shoulders are wide, the length of the limbs is proportional. All characteristics correspond to average.

Characterized by a high diaphragm, a relatively large heart, usually below average height relative to weight, a ribcage round shape- flattened from top to bottom, usually with a short neck. The peculiarities of the internal structure are due to the rounded chest. The amount of adipose tissue is usually higher than average. Blood is characterized by high cholesterol content. The absorption capacity of the gastrointestinal tract is high.

Dependence of weight loss on body type

The dependence of the tendency to accumulate adipose tissue on body type is most pronounced in hypersthenic type. A slight excess of calories coming from food (especially in the form of easily digestible carbohydrates) is enough for body weight to begin to increase - this type, like no other, needs not diets for weight loss (in the literal sense of the word), but nutritional systems (such as the Sybarit diet ).

Not predisposed to the accumulation of subcutaneous adipose tissue - and if obesity does occur, it is often due to extremely low physical activity (both professional and social). The use of diets (fast diets) will be effective.

Normosthenic body type In terms of weight loss, it occupies an intermediate position - it is necessary to combine diets (or nutrition systems) and increase physical activity.

Specific diseases for different body types

Regarding the main body types, the dependence of characteristic diseases (including chronic ones) on body type is of particular importance. Knowledge of these predispositions to diseases makes it possible, if not to completely prevent them, then at least to significantly reduce the threat of the disease by taking preventive measures (or to prevent transition to the chronic phase).

Hyposthenic body type has a predisposition to respiratory diseases, gastritis and stomach ulcers ( duodenum) with low acidity. Increased risk of arterial hypotension. People with this body type are more likely to experience vegetative-vascular dystonia than others.

Normosthenic body type has a predisposition to diseases such as rheumatism, gastritis and gastric (duodenal) ulcers with high acidity. More often than others, representatives of this body type are diagnosed with hypertension.

Hypersthenic body type has a predisposition to diseases such as atherosclerosis, diabetes mellitus, liver diseases, metabolic disorders (including obesity). Usually blood pressure is higher than normal. On the other hand, representatives of this type are much better at resisting colds and respiratory diseases.

You can determine your body type by measuring your wrist circumference. If, with a height of 160 to 175 cm, the wrist circumference is 16-18 cm, then the type is normo-boned, if less than 16 cm, then thin-boned, if more than 18.5 cm, then broad-boned.

How to determine what type your body is?

Determining your type means doing half the battle on the way to an exemplary figure. Think for yourself, can different “types” train the same way? Of course not! Why should skinny people do aerobics? It will “dry” them even more! No, they need to pump up their muscles! And the full ones endomorphs? They even need to sleep cuddled with an aerobics manual! Their the main task- lose excess fat. And the athletic type is generally something especially rare. People with different body types respond differently to the same training system. What works for one may not work for another. In short, each type needs its own, purely individual program. Only it will give quick and effective results. If you take up training according to some “folk” sports manual, then you will have to do at least 5-6 of these physical exercise, which you personally do not need. Of course, there will be nothing wrong with this - all exercises are useful in one way or another, but how much time will you waste before it dawns on you that you need your own exercises! However, you can answer this question accurately: about a year and a half. In any case, this is how much bodybuilders usually spend on empty training on general schemes until they finally find in the sea of exercises, complexes and techniques that suits their individual genetics.

By the way, wasting time is not the worst thing. The worst thing is that ineffective training destroys faith in the sport and deprives you of enthusiasm.

There are three different types of addition, called somatotypes: ectomorphic, mesomorphic And endomorphic.

Ectomorph has a short body, long arms and legs, long and narrow feet and hands, and a very small reserve of fat. It is narrow in the chest and shoulders, and its muscles are usually long and thin. Metabolism ectomorphs very fast, so there are usually no problems with fat deposits. However, it is also more difficult for them to build muscle.

Mesomorph- wide chest, long torso, strong muscle structure and great strength. He is an athlete from birth.

Endomorph- soft muscles, round face, short neck, wide hips and a large supply of fat. Typical endomorph- an overweight person who has a relatively high percentage of fat compared to muscles. Such people gain weight quickly and easily. As a rule, fat is deposited on their thighs and buttocks.

Of course, it is rare to meet a person with a clearly defined model physique of any one type. Most people have a combination of signs of all three types. According to the existing classification, a total of eighty-eight subtypes are distinguished, resulting from the predominance of certain indicators of each main type. The degree of predominance is assessed in arbitrary units from 1 to 7. For example, if the characteristics of your physique are assessed as ectomorphic, mesomorphic and endomorphic, then you are an endomesomorph, that is, you are basically an athletic type with well-developed muscles, but at the same time prone to excess fat deposits .

Body type

When we're talking about about fine-tuning one's physical form through an exercise program, the three categories described above become too few. We had to expand the classification to 6 types: A-shaped, H-shaped, I-shape. O-shaped, T-shaped And X-shaped.

Your body type:

A-shaped

The shoulders are narrow, the pelvis is slightly wider; impression of a “heavy” lower body - full legs and buttocks; tendency to store fat below the waist (the upper body may even appear thin); low metabolic rate (if you don’t specifically follow your diet, weight gains quickly).

H-shaped

Wide or medium boned; small breasts; full legs; visual impression of approximately the same width of shoulders, waist and pelvis; tendency to form fat deposits in the abdomen and thighs; moderate metabolic rate.

I-shape

Thin bones; gauntness; weak muscles; almost no fat deposits; high metabolic rate (no matter how much you eat, you don’t get fat).

0-shaped

Wide bones; wide pelvis and shoulders; full hips, chest, arms; obvious excess fat deposits throughout the body; low metabolism (weight comes on even if you eat relatively little).

T-shaped

The shoulders are wide, wider than the pelvis; fat is deposited mainly on the torso (back, chest, sides); average metabolic rate (you only gain weight if you start eating too much).

X-shaped

The bones are medium; The width of the shoulders is approximately equal to the width of the hips; slim waist; full breasts; body fat formed on the buttocks and thighs; average metabolic rate (you only gain weight if you start eating too much).

Take a closer look in the mirror, and then compare what you see with the descriptions above. Well, then get to training.

How often should you look in the mirror? The first is before the start of the training and the second is after the completion of the training program. Why so few? Looking at yourself in the middle of the process is as pointless as evaluating a sculpture that is only half done. The results of the training do not arrive at rocket speed, so if you start to take a meticulous look at yourself after a couple of sessions, you risk getting upset: it will seem to you that nothing has happened to your figure. But in fact, this is not so. The changes are not visible to the eye, but they have begun - at the level of the body. The heart increased its efficiency, small capillaries in the muscles opened, otherwise the stomach, kidneys, liver began to work... Time will pass and quantity physiological changes will turn into the quality of your figure. The main thing is to have patience! If, on the contrary, you impatiently rush to the mirror after every workout, you will get nothing but irritation.

By using proper training and nutrition, you can develop muscles at any body type, but people with different types body during the training process will have to solve different problems, although long term goals they may have the same.

Workout for ectomorphs

For a typical ectomorph The main goal is to gain weight, preferably in the form of quality muscle mass. Even if you have the strength and endurance to run a marathon, ectomorph finds that his muscles develop very slowly and he often has to force himself to eat more than usual to ensure weight gain. Therefore, it is recommended for them:

1. Incorporate a lot of intense strength training into your program to maximize muscle growth. Your program should rely primarily on heavy weight work and Not big amount repetitions (6-8 repetitions after a good warm-up),

2. Learn to train intensely so that every series counts. This way you can keep your workouts relatively short without sacrificing quality (14 to 16 sets per major body part instead of 16 to 20 sets). Get plenty of rest between sets and give your body plenty of time to recover between workouts.

3. Give close attention your diet. Consume more calories than you are used to; If necessary, drink protein shakes to replenish your body's energy resources.

4. Remember that you are trying to convert food energy into body weight. Therefore, do not burn a lot of energy by overindulging in activities such as aerobics, running, swimming and other active sports. Cardiovascular training is desirable and necessary for health, but someone who spends several hours a day doing aerobic exercise outside of the gym will have a much harder time building muscle in their workouts.

Training for mesomorphs

Mesomorph can build muscle mass relatively easily, but he definitely needs to create a sufficiently varied exercise program so that his muscles develop proportionately and have beautiful shape, and were not simply dense and massive. Here's what's recommended for mesomorphs:

1. Emphasize high-quality, detailed isolation training of individual muscle groups along with core exercises to increase mass and muscle strength. You can easily increase muscle size, so you can work on shape and definition from the very beginning.

2. Mesomorphs gain weight so quickly that they don't have to worry about conserving energy or overtraining. A standard workout (16 to 20 sets per body part) is fine; you can adjust the rest periods between sets as you wish.

3. Eating a balanced diet with plenty of protein to maintain a calorie level that keeps your weight within 10-15 pounds of your tournament weight throughout the year. You don't want to gain 30-40 pounds and then struggle to lose that weight before a competition.

Workout for endomorphs

Usually endomorph It's not hard to build muscle. First of all, he should focus on getting rid of fat deposits, and then follow a special diet. That's why endomorphs I recommend the following:

1. Increased volume of high-repetition, high-velocity training (at least 10-12 before failure), with very short rest periods to burn as much fat as possible. Whenever possible, perform several additional series: this will help you lose weight even faster.

2. Additional aerobic exercise, such as cycling, jogging and other high-impact activities. Working out at the gym also burns calories, but not as intensely as doing 35 to 40 minutes of cardiovascular training every day.

3. Low-calorie diet with a properly selected balance of nutrients (see section "Nutrition"). You don't need to eliminate anything, but eat minimal amounts of protein, carbohydrates and fat. Vitamin and mineral supplements are necessary to compensate for possible deficiencies of important micronutrients.

Body Composition Testing

Although nature has endowed you with a special type of physique, building up muscle mass and by getting rid of fatty tissue, you are actually changing your body composition. It can often be difficult to keep track of this: training occurs almost daily, so your body composition can change noticeably without your knowledge. It's always a good idea to look at yourself in the mirror and use a measuring tape, but sometimes it's not enough.

In addition to simple methods checks exist different types body composition testing. This testing gives you an idea of the percentage of muscle mass and body fat. It helps you track your progress over time. The most common types of body composition testing are listed below:

Skin fold testing. Calipers are used to capture skin folds in various parts of the body and measure the thickness of the subcutaneous fat layer. In the future, this value is used in calculating body composition.

Water immersion testing. The person is weighed on a scale and in water, and then certain measurements are taken, such as calculating residual lung capacity. The numbers are plugged into a formula to determine the ratio between fat and lean body mass, which consists of muscles, bones and internal organs.

Electrical resistance test. A low voltage electrical current is passed through the body. Since fat, muscle tissue and water create different resistance, the result is used in calculations to determine body composition.

However, although body composition measurements are useful for checking the results of a diet or changes occurring in your body, you should be aware that the dynamics of changes from one test to the next have more important than the results of a separate test. The fact is that all the obtained values are passed through formulas built on certain premises about the structure human body, which are not necessarily accurate when it comes to professional bodybuilders. Therefore, if after the first test you get a result of 12% body fat, and after two weeks it is 9%, then you can be quite sure that you are moving in the right direction. In this case, you need to make sure that the testing conditions in both cases were the same, so the result has a high degree of reliability.

We often hear ridiculous claims about body fat testing; for example, some athletes claim to have as little as 3% body fat. Any doctor will tell you that 3% is a fat level more likely to be found in a corpse than in a strong, healthy athlete. Tests that are carried out during IFAC competitions using various methods, convincingly show that the highest percentage of fat is characteristic of participants with the most massive physique. Therefore, the most massive bodybuilder can have 12% body fat and be in excellent condition. sports uniform, and a newbie with ectomorphic body type can look decent at 7-9% fat content.

Why is this happening? Because fat in the traditional sense of the word is not the only fatty tissue that is present in our body. There are intermuscular fat layers; fat is also found in the muscles themselves. If a really massive bodybuilder diets for too long, his muscles will shrink and lose weight rather than gain more definition. So while testing is helpful, don't forget to use a mirror or photographs to monitor your appearance. During the competition, judges do not take into account body fat test results. They only judge what they see, and you should follow their example.

Greetings, ladies and gentlemen! Today we will have a theoretical and practical note, and it will be devoted to training programs for each body type. We will look at how people with a certain type of constitution should exercise, eat and conduct aerobic activity. The article promises to be extremely rich, so let's get started.

So, sit down, take a breath, and off we go!

Training program for body types: what, why and why?

I always try to keep track of the wishes of my readers and therefore from time to time I monitor the articles already available on the project. So, during the course of it, it was revealed that the most commented note, or rather, the note in which users most actively left their questions, was this one. At the moment, it has received more than 100 comments, to be honest, the author of these lines himself did not expect such a stir around a seemingly unsightly note :), however, you decided otherwise. Therefore, it seemed to me that it would be interesting to write some kind of continuation of it and cover in detail how general issues drawing up training programs for your body type, as well as private ones - providing ready-made training schemes that can be immediately applied in your lifting activity.

Actually, let's see what I came up with.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Three body types: a detailed study of the issue

Body type is the starting point for proper training, nutrition and aerobic activity. Determining your body type and characteristics is very important for qualitative and quantitative muscle training. Currently, there are tons of advice, training programs, nutrition plans, supplements scattered across the Internet, but usually such information is worthless and has minimal benefits for body composition. This happens because individual person with its own characteristics of complexion and metabolic processes, it begins to work according to a template scheme that does not take into account its characteristics.

Therefore, if a person wants to start as effectively as possible, he needs to know himself and first of all decide on his body type.

Often skinny beginners find out some training program of an elite bodybuilder and begin to work hard on it. However, after 3-4 For months they don't understand why they haven't become the next Arnold Schwarzenegger yet. It turns out that everything is simple - the training and nutrition program should be radically different due to their bodily characteristics (anthropometry), metabolic processes (metabolic rate) and training strategies (number of sets/repetitions/rest periods).

So, let's try to properly identify ourselves and understand our body type. It is customary to distinguish three types of male physique (for women this grid is larger, and we will pay attention to it in the relevant articles). Let's look at each individually, studying in detail the characteristics of body composition, nutrition program and training tips.

No. 1. Ectomorph

The second name is "hardgainer" or skinny guy or, as gossips they are called pimples. Most often, this body type has a “light build” with small joints and the same muscle mass. An ectomorph has long thin limbs, stretchy muscles, and narrow shoulders. As for total body weight, with growth 175-180 cm it can be as little as 55-60 kg.

Typical features of an ectomorph:

small bone frame (supporting frame);
flat chest;
thin neck;
narrow shoulders;
skinny buttocks;
high growth (over 175 cm) ;
finds it difficult to gain weight;
has a fast metabolism (fast calorie burning);
fast metabolism exposes ectomorphs to more high risk loss of muscle mass;
have relatively normal testosterone/estrogen hormone profiles, but have higher levels of adrenaline and cortisol compared to other body types;
can easily eat whatever they want and not gain fat deposits;
low percentage of subcutaneous fat.

Training tips for ectomorph:

focusing on large muscle groups (legs, back, chest);
High-volume training should be avoided because this can increase the production of oxidants while decreasing androgen levels, leading to more inflammation and more muscle loss;
the total number of sets per workout should not exceed 9-12 approaches (when working with multi-joint exercises) And 10-15 (when small muscle groups are included - abs, forearms, arms);
rest with sets 30-60 sec;
train harder with reps in the range 4-8 ;
do (squats, bench press, military press, push-ups, deadlifts), in which fast-twitch white muscle fibers work, responsible for the total volume of muscles and their density;
say no to isolation machines;
training should be moderately intense and short (within the range of pure time 40-45 minutes);
don't do a lot of cardio;
The best type of aerobic activity is interval running.

Nutrition for an ectomorph, tips:

increase your current daily caloric intake by 500-750 kcal;
the number of meals should be 5-6 in a day;
not inclined to store (save as reserves) certain nutrients and may be deficient in them;
sports nutrition – gainers based on simple/complex carbohydrates (Weider MegaMass, Optimum Nutrition Serious Mass);
To gain weight, you need to consume a large amount of calories;
loses fat easily, so there is no need to do cardio 3-4 once a week;
meal for 40-60 minutes before bed to prevent muscle breakdown at night.
to absorb this amount of food, drink for 30 minutes before eating 1.5 a glass of water, this will increase the secretion of gastric juice and spur the body to hunker down;
consume gainers (including homemade ones) 1-2 once a day during training periods to increase calorie intake;
include nutritious and high-calorie foods such as nuts in your diet;
break large portions into several (if you are not able to digest the current amount of food at once);
50-60% The diet should consist of complex carbohydrates, 25% squirrel, 15-20% fats;
drink a lot (0,5-1 liter/day) milk (before 3,5-5% fat content);
Eat foods you enjoy in moderation, even if they are unhealthy.

Famous ectomorphs:

Brad Pitt (sample “Fight Club”);
Bruce Lee;
Chris Rock;
Edward Norton;
Vasily Alekseev (in his youth);
Kate Moss;
Audrey Hepburn;
Cameron Diaz.

Don’t worry about gaining muscle mass; ectomorphs are quite capable of gaining it using correct type training (aerobic/anaerobic) and following an appropriate diet and nutrition plan. In particular, this is what a lean ectomorph might look like when gaining muscle.

No. 2. Mesomorph

Genetically lucky with the perfect platform for building muscle. They are distinguished by an athletic build and a large, durable “load-bearing frame.” Best type physique for bodybuilding. It is quite easy to gain muscle mass and lose fat mass. The height-weight ratio is in the ideal range X (kg) = height – 100/110.

Typical traits of a mesomorph:

athletic build (geometric body shape inverted triangle);
broad shoulders and a strong butt;
“symmetrical assembly”;
average height approx. 170-175 cm;
fairly wide and massive bones;
good muscles and already visible outlines;
good strength indicators (can easily do pull-ups, push-ups);
relatively easy gain of muscle mass;
moderate-high metabolic rate;
carbohydrates and fats are used as energy sources, and proteins are used to build new contractile muscle structures;
the fat layer (total mass) is gained more easily than in ectomorphs;
ideal hormone profiles with higher levels and lower levels of estrogen and cortisol.

Training tips for mesomorph:

the body responds well to volumetric strength training, establishing an optimal balance between muscle stimulation and fat burning;
workouts should be fairly intense, hard and relatively long ( 45-60 minutes) ;
beginners should not perform more 3 exercises for every part of the body 3 once a week;
medium-high number of repetitions per set ( 8-12 ) to engage slow-twitch red fibers;
one exercise should include 3-4 approach;
30-60 sec of rest with sets;
moderate amount of aerobic activity per week ( 2-3 times) ;
The best form of cardio for burning fat is jogging and interval running.

Nutrition for mesomorphs, tips:

40-45% ; 35-40% lean protein; 25-30% fats;
it is necessary to maintain an anabolic diet by slightly increasing daily calorie intake by 350-500 kcal;
The serving size in volume should be a clenched fist;
4-5 meals during the day;
exclusion of favorite and unhealthy foods;
Include sources of healthy fats such as almonds in your diet.
selectively low levels of insulin allow you to lean on simple carbohydrates and protein after training, closing the gap more effectively;

Famous mesomorphs:

Arnold Schwarzenegger;
Sylvester Stallone;
George Clooney;
Bruce Willis;
Jennifer Garner;
Tina Turner;
Halle Berry;
Anna Kournikova.

Such prospects (in the very the best option) can expect a mesomorph when gaining muscle.

No. 3. Endomorph

Body type with a shorter build, thick arms and legs. They have an impressive mass with a fairly short stature. They have a massive skeleton (stocky) and fairly strong legs. They gain fat easily and take a long time to get rid of it.

Typical endomorph traits:

loose and round body (usually with a belly);
strong and massive bones (muscles);
short stature;
slow metabolism;
large fat reserves and loss of muscle in fat mass;
easily gain both muscle and fat, giving greater preference to the second;
quickly store carbohydrates and fats in storage and poorly utilize proteins (have low reserves of their storage) For ;
fatigue and poor endurance;
often suffer from water retention;
have higher levels of estrogen, cotizol and circulating insulin, as well as lower levels of testosterone.

Training tips for the endomorph:

the volume of training should be less than that of a mesomorph;
Overtraining for this type can lead to muscle loss, inflammation and increased endomorphic tendencies;
The duration of one lesson should be within 65-75 minutes;
rep range 15+ ;
30-40 seconds of rest per set;
recommended number of approaches 7-9 ;
the weight of the weights must be significant so that it contributes to the transformation of fat into muscle;
moderate-volume training with the mandatory presence of multi-joint movements with an emphasis on the beginning of training will help increase muscle mass while reducing fat mass, helping to shift the metabolic profile to mesomorphic characteristics;
Circuit training works great (when the exercises are performed one after another like a train) for the development of the whole body;
a large amount of all kinds of aerobic activity, and it can be performed both on rest days and immediately after completion of training;
The best types of cardio are running at a fast pace for 30-35 minutes and rowing on the simulator.

Nutrition for an endomorph, tips:

The nutritional diet should look like this: carbohydrates 30-35% ; 55-60% lean protein; 10-15% fats;
This is the most expensive (financially) body type because... lean protein makes up the lion's share of the diet, and it is not cheap;
include whole grains in your diet;
eat plenty of vegetables and fiber (sold in pharmacies, including in the form of bran);
drink up 3 liters of water per day (By 2 glasses before each meal);
number of meals per day 5-7 ;
cut your current diet by 250-500 kcal;
Minimize your intake of empty calories (exclude foods that provide energy only for a short period - sweets, sugar);
sports nutrition fat burners – Lipo 6 (Nutrex), Hydroxycat hardcore elite (Muscle Tech); complex of vitamins and minerals – Animal Pak.

Famous endomorph personalities:

Philip Seymour Hoffman;
John Goodman;
Jack Black;
Jennifer Hudson;
Oprah Winfrey;
Beyonce Knowles.

Such prospects (in the best way) can expect an endomorph when gaining muscle.

So, these were the three main body types, and although they are used as a starting point when creating training programs and nutrition plans, mixed body types still rule the roost.

No. 4. Mixed body type

If you look at the comments to the article by type of constitution, you will see that the majority of those asking, i.e. readers and visitors of the project have a mixed body type, most often ectomorph-mesomorph.

For example, look at the anthropometry of some of the people who asked the questions and see for yourself.

In such a mixed case, it is necessary to focus on both types, their characteristics, tips and recommendations for nutrition and training.

For example, if you are a mesomorph-endomorph, then you need:

carry out increased aerobic activity to get rid of fat;
conduct strength training as for the backbone of a mesomorph;
eat taking into account the characteristics of the body, i.e. how quickly it converts food calories into energy and at what speed it stores them as fat. In other words, if you notice that the body does not disdain to put aside fat, then you need to eat like an endomorph, otherwise - like a mesomorph.

Conclusion: “purebred” body types are much less common than half-breeds :). Therefore, it is necessary to correctly identify your constitution and take into account both its positive and negative aspects.

In general, to make it clearer and more visual what we are talking about, take a look at the following image.

It shows a pure ectomorph (on the left) and a pure mesomorph (on the right), and between them is a combination of these two types. Now let's take a look specific example mixed type and its nutrition, sports nutrition and training programs.

Note:
It is important to understand that mixed types are also not clearly expressed, i.e. the percentage of ectomorphism may be higher (For example, 68% ) , and there is less mesomorphism ( 32% ) .

Conditional example:

guy, shoulders the same width as the pelvis;
trousers loose fit fits perfectly around the buttocks without a belt;
has small forearms;
the body has excess fat and looks round and soft;
the thumb and middle finger do not touch each other when circling the wrist;
weight is gained easily, but difficult to lose;
chest girth is 94-105 cm.

This type of pepper has the characteristics of three types at once.

As a result, body type (and training/nutrition programs) line up according to dominant traits and traits, i.e. for our case it is an endomorph ( 50% ) -mesomorph ( 38% ) .

for endomorph:

Strength training is the main means to improve the muscle-to-fat ratio and helps. Use moderate-heavy weights and light rest for sets and reps. Reduce your calorie intake by eating small, frequent meals. You can train 4-6 once a week, using the muscle group separation system (split).

for mesomorph:

You can train for strength more often and for longer long periods, however, observe moderation in everything. Do not do aerobic activity more often 2-3 once a week for 30-35 minutes.

low carb whey protein (eg Dymatize ISO-100);
a complex of multivitamins to boost metabolism and improve fat burning processes (eg Optimum Nutrition Opti-Men);
fish oil capsules.

As you can see, based on the main body types, their characteristics and anthropometry, you can quite easily determine your constitutional type. Most likely, he will not be a purebred, in which case it is necessary to take into account extreme types and identify dominant traits (i.e. which type is more dominant and leading).

Well, now it’s time to move from the general to the specific and consider specific training programs for body types. Or should we leave it for later? Moreover, the article has already exceeded an indecent number of characters, and plenty of information has been given. I don’t hear any objections, so that’s what we’ll do.

Afterword

Another note has come to an end. Today we have deepened our knowledge of body types and now know what training and nutrition strategies should be followed. In the next article we will start by analyzing specific training programs that you can take, print and try out in practice. Well, for now - bye!

PS. Friends, does your current training program take into account the characteristics of your body?

P.P.S. Did the project help? Then leave a link to it as your status social network- plus 100 points towards karma, guaranteed.

Update: Now you can independently determine your body type and learn how to eat and exercise properly with the help of

With respect and gratitude, Dmitry Protasov.

Men looking to shed excess weight, build muscle mass and gain athletic definition, sometimes they face a number of specific difficulties. The whole point is that a set of workouts and a diet should be selected taking into account the physique characteristics of a particular person.

Remember, knowing which type you belong to, you will be able to optimize the load and speed of obtaining a positive result.

Why do you need to know your individual body type?

Knowledge is also useful for those guys who decide to go in for sports. After all, the same training programs will not suit people with different body shapes. That is why the personal trainer of a newly minted athlete should also be aware of the type of figure of a man in order to competently develop a program of effective physical exercise training.

You also need to understand the characteristics of your own figure in order to know how to eat properly and lose weight or gain weight. After all, today there are a huge number of diets based on the structural features of the body. As a result, you will understand why different athletes gain weight in different ways, and each lose weight in their own way.

The main body structure options for guys

Each person is individual by nature. Any person from birth has one variant of body structure as the dominant one. To make it easier to study, all types of male physique, like those, are divided into the following three types according to the circumference of the wrist of the working hand:
ectomorphic (asthenic) - less than 18 cm;
mesomorphic (normosthenic) - 18-20 cm;

endomorphic (hypersthenic) - over 20 cm.

To figure out which option to classify yourself in, let’s look at the main features of each type.

Asthenic version of the male body

An ectomorph is usually a skinny guy. Guys of this type have narrow wrists and ankles, minimal muscle tissue and virtually no fat. The main problem for such guys is gaining large muscle mass. In the body of an ectomorph, the calories eaten are burned instantly due to accelerated metabolism, and the absorption of proteins occurs very slowly. In order to gain even a little weight, such athletes have to eat heavily, sometimes in excessive amounts.

Basic moments:

No problems with overweight.
The wrist circumference of this type of people is 15-17.5 cm.
Long arms and legs, sometimes it looks like lankyness.
The body has a low percentage of fat and little muscle.
Drying muscles is much easier.
There are narrow zones throughout the figure: hips, shoulders and waist.
Food is not good for future use (no matter how much an asthenic person eats, his weight still does not grow).
Due to the elongated chest, the heart and lungs are also elongated.

Your favorite side dish may be brown or white rice. There is no need to overindulge in sweets. Protein is recommended per day (2-3 grams per 1 kilogram of weight).

Examples of ectomorphs among bodybuilding stars: Dexter Jackson, Frank Zane, etc.

Normosthenic variant of the structure

The mesomorph has a fairly large skeleton and a natural athletic build. It is the normosthenic body type that is most suitable for bodybuilding; it is much easier for guys to gain muscle mass than ectomorphs, and fat burning occurs many times faster than for large endomorphs.

The muscles of this type of guy immediately respond to physical activity. accelerated growth, especially for beginners. As soon as such a man gives up and stops watching his diet, he begins to gain fat everywhere. You can easily get rid of it only by using cardio training and organizing a proper diet.

Features of a mesomorph:

Approximate wrist circumference 17.5-20 cm.
Proportion of body parts and convex chest.
The waist, hips and shoulders are of medium width (not very wide, but not narrow either).
Excellent metabolism.

Nutrition for this group of men is easier than for everyone else, since with an initially normal physique, a special diet is not required, you just need to consume healthy, natural food.

A huge number of bodybuilders are mesomorphs: Arnold Schwarzenegger, Ronnie Coleman,.

Hypersthenic version of the male figure

The endomorph is crumbly, its body is wide, round and soft. The hypersthenic body type involves short stature and short, thick legs and arms. Main feature This group of representatives of the stronger sex has fairly strong legs. This is why stocky athletes achieve good results by training primarily the lower torso (deadlifts, squats, etc.). Due to the fact that the metabolism is weak, weight can very easily increase, but the extra pounds are reluctant to go away. The main advantage of this type is an easy gain of muscle mass, but with it comes fat if weight gain occurs due to poor nutrition. Distinctive features of endomorphs:

Wrist circumference is more than 20 cm.
Stocky figure: wide hips, shoulders, waist, short legs.
Short neck, fat deposits between the shoulder blades, on the stomach.
A variety of sports supplements are not necessary; only the amount of protein in the diet should be sufficient.
When training, do not forget about cardio training (or circuit training for fat burning) and watch what you eat.

Particular attention should be paid to nutrition. Many athletes make the mistake of completely giving up food and resorting to starvation diets. Fasting can “eat” both fat and muscle mass, and the lost weight soon returns, bringing with it more and more layers of fat.

An example of endomorphs among bodybuilding stars was.

Principles for determining the structure of the body

It is not correct to assume that male body types are limited to only three types. There are also intermediate mixed options. IN pure form endomorphs, ectomorphs and mesomorphs are extremely rare; more often you can meet people with characteristic features two groups. In order to understand how to determine your body type, you need to know a few rules.

Measure the circumference of the wrist of your working hand.
Estimate the approximate width of your waist, shoulders and hips.
Remember how quickly you gained and lost weight in at a young age 16-20 years old. With a good metabolism, no matter how much you eat, there is practically no excess fat, but with a slow metabolism, excess weight is already present at such a young age.

Based on the obtained indicators, determine membership in the group based on the structural features of the body.

Undoubtedly, from a genetic point of view, the ideal option for strength training is the normosthenic option. But for other men, this is not a death sentence, and you shouldn’t give up. Asthenic type physique requires enhanced nutrition and strength training to achieve the most attractive figure, and strong endomorphs need to monitor their diet and increase the emphasis on fat-burning exercises. 3 types of body structure - the initial basis for further work above oneself.

Video: Analysis of types of male physique

People with different body types will face different challenges during training, although their long-term goals may be the same.

People with different body types need to solve different problems

Body type is one of the variants of the normal human constitution. In this sense, the constitution (phenotypic) characterizes the human body through the structure and indicators of muscle and bone tissue of a particular organism - a set of stable biological, design and functional features. These indicators are entirely due to hereditary predispositions (although it should be noted that a slight correction of body type at an early age is still possible)

Since body type characterizes only one of the variants of the constitutional norm, the number of body types depends on the method of determining the norm. Academician Petlenko V.P. defines five body types:

athletic;
graceful (graceful);
asthenic;
hypersthenic;
normosthenic.

Professor Chernorutsky V.M. identifies three main body types, partly coinciding with the classification of Academician V.P. Petlenko:

asthenic (or hyposthenic) - also includes the graceful body type according to V.P. Petlenko.
normosthenic (including athletic type according to V.P. Petlenko)
hypersthenic

Brief description of the main body types:

Hyposthenic type of constitution(physique) is characterized relatively low position diaphragm, elongated chest from top to bottom (and relatively reduced circumference), elongated neck, narrow shoulders, long and thin limbs, usually significantly above average height. Muscle mass is poorly developed. The amount of adipose tissue is usually below average - including in women. Features of the internal structure - due to the elongated chest - the heart is usually small, the shape of the heart is elongated, drop-shaped, the lungs are also elongated, the absorption capacity of the gastrointestinal tract is reduced.

Normosthenic body type characterized by good (much better than in the hyposthenic body type) development of muscle mass, and as a result, a strong and developed bone skeleton. The amount of adipose tissue is approximately average. Features of the internal structure - the chest is convex, the shoulders are wide, the length of the limbs is proportional. All characteristics correspond to average.

Hypersthenic body type characterized by a highly located diaphragm, a relatively large heart, usually below average height relative to weight, a rounded chest - flattened from top to bottom, and usually a short neck. The peculiarities of the internal structure are due to the rounded chest. The amount of adipose tissue is usually higher than average. Blood is characterized by high cholesterol content. The absorption capacity of the gastrointestinal tract is high.

Dependence of weight loss on body type

The dependence of the tendency to accumulate adipose tissue on body type is most pronounced in hypersthenic type . A slight excess of calories coming from food (especially in the form of easily digestible carbohydrates) is enough for body weight to begin to increase - this type, like no other, needs not diets for weight loss (in the literal sense of the word), but nutritional systems (such as the Sybarit diet ).

Hyposthenic type physique is not predisposed to the accumulation of subcutaneous adipose tissue - and if obesity does occur, it is often due to extremely low physical activity (both professional and social). The use of diets (fast diets) will be effective.

Normosthenic type body type in terms of weight loss occupies an intermediate position - it is necessary to combine diets (or nutrition systems) and increase physical activity.

Specific diseases for different body types

Hyposthenic type body type has a predisposition to respiratory diseases, gastritis and stomach (duodenal) ulcers with low acidity. Increased risk of arterial hypotension. People with this body type are more likely to experience vegetative-vascular dystonia than others.

Normosthenic type body type has a predisposition to diseases such as rheumatism, gastritis and gastric (duodenal) ulcers with high acidity. More often than others, representatives of this body type are diagnosed with hypertension.

Hypersthenic type body type has a predisposition to diseases such as atherosclerosis, diabetes mellitus, liver diseases, metabolic disorders (including obesity). Usually blood pressure is higher than normal. On the other hand, representatives of this type are much better at resisting colds and respiratory diseases.

You can determine your body type by measuring your wrist circumference. If, with a height of 160 to 175 cm, the wrist circumference is 16-18 cm, then the type is normo-boned, if less than 16 cm, then thin-boned, if more than 18.5 cm, then broad-boned.

How to determine what type your body is?

People with different body types respond differently to the same training system. What works for one may not work for another. In short, each type needs its own, highly individual program. Only it will give quick and effective results.

If you take up training according to some “folk” sports manual, then you will have to perform at least 5-6 physical exercises that you personally do not need. Of course, there will be nothing wrong with this - all exercises are useful in one way or another, but how much time will you waste before it dawns on you that you need your own exercises! However, you can answer this question accurately: about a year and a half. In any case, this is how much bodybuilders usually spend on empty training according to general schemes, until they finally find in the sea of exercises, complexes and techniques something that suits their individual genetics.

By the way, wasting time is not the worst thing. The worst thing is that ineffective training destroys faith in the sport and deprives you of enthusiasm.

There are three different types of build, which are called somatotypes: ectomorphic, mesomorphic and endomorphic.

Ectomorph hasshort torso, long arms and legs, long and narrow feet and hands, and very little fat. It is narrow in the chest and shoulders, and its muscles are usually long and thin. Ectomorphs have a very fast metabolism, so there are usually no problems with fat deposits. However, it is also more difficult for them to build muscle.

Mesomorph - wide chest, long torso, strong muscle structure and great strength. He is an athlete from birth.

Endomorph - soft muscles, round face, short neck, wide hips and a large supply of fat. A typical endomorph is an overweight person who has a relatively high percentage of fat compared to muscles. Such people gain weight quickly and easily. As a rule, fat is deposited on their thighs and buttocks.

Body type

When it comes to fine-tuning physical fitness through an exercise program, the three categories described above become too few. We had to expand the classification to 6 types: A-shaped, H-shaped, I-shaped. O-shaped, T-shaped and X-shaped.

Your body type:

A-shaped

H-shaped

I-shape

Thin bones; gauntness; weak muscles; almost no fat deposits; high metabolic rate (no matter how much you eat, you don’t get fat).

0-shaped

Wide bones; wide pelvis and shoulders; full hips, chest, arms; obvious excess fat deposits throughout the body; low metabolism (weight comes on even if you eat relatively little).

T-shaped

The shoulders are wide, wider than the pelvis; fat is deposited mainly on the torso (back, chest, sides); average metabolic rate (you only gain weight if you start eating too much).

X-shaped

The bones are medium; The width of the shoulders is approximately equal to the width of the hips; slim waist; full breasts; fat deposits form on the buttocks and thighs; average metabolic rate (you only gain weight if you start eating too much).

Take a closer look in the mirror, and then compare what you see with the descriptions above. Well, then get to training.

But in fact, this is not so. The changes are not visible to the eye, but they have begun - at the level of the body. The heart has increased its efficiency, small capillaries in the muscles have opened, otherwise the stomach, kidneys, liver will work... Time will pass and the amount of physiological changes will turn into the quality of your figure. The main thing is to have patience! If, on the contrary, you impatiently rush to the mirror after every workout, you will get nothing but irritation.
With proper training and nutrition, you can build muscle for any body type, but people with different body types will have different goals during the training process, although their long-term goals may be the same.

Workout for ectomorphs

For the typical ectomorph, the main goal is to gain weight, preferably in the form of quality muscle mass. Even if he has the strength and stamina to run a marathon, the ectomorph finds that his muscles develop very slowly and he often has to force himself to eat more than usual to ensure weight gain. Therefore, it is recommended for them:

1. Include lots of intense strength training into a program for maximum muscle building. Your program should rely primarily on heavy weight work and low reps (6-8 reps after a good warm-up),

2. Learn to train intensely so that every series counts. This way you can keep your workouts relatively short without sacrificing quality (14 to 16 sets per major body part instead of 16 to 20 sets). Get plenty of rest between sets and give your body plenty of time to recover between workouts.

3. Pay close attention to your diet. Consume more calories than you are used to; If necessary, drink protein shakes to replenish your body's energy resources.

4. Remember that you are trying to convert food energy into body weight. Therefore, do not burn a lot of energy by overindulging in activities such as aerobics, running, swimming and other active sports. Cardiovascular training is desirable and necessary for health, but someone who spends several hours a day doing aerobic exercise outside of the gym will have a much harder time building muscle in their workouts.

Training for mesomorphs

A mesomorph can build muscle mass relatively easily, but he definitely needs to create a fairly varied exercise program so that his muscles develop proportionally and have a beautiful shape, and are not just dense and massive. Here is what is recommended for mesomorphs:

1. Focus on high-quality, detailed training with isolation of individual muscle groups along with core exercises to increase mass and muscle strength. You can easily increase muscle size, so you can work on shape and definition from the very beginning.

2. Mesomorphs gain weight so quickly that they don't have to worry about conserving energy or overtraining. A standard workout (16 to 20 sets per body part) is fine; you can adjust the rest periods between sets as you wish.

3. A balanced diet with plenty of protein, allowing you to maintain a caloric level that keeps your weight within 10-15 pounds of your tournament weight all year long. You don't want to gain 30-40 pounds and then struggle to lose that weight before a competition.

Workout for endomorphs

Usually, it is not difficult for an endomorph to build muscle. First of all, he should focus on getting rid of fat deposits, and then follow a special diet. Therefore, I recommend the following to endomorphs:

1. Increased volume of high speed training with higher reps(at least 10-12 before failure), with very short rest periods to burn as much fat as possible. Whenever possible, perform several additional series: this will help you lose weight even faster.

2. Additional aerobic exercises, for example, cycling, jogging and other high-impact activities. Working out at the gym also burns calories, but not as intensely as doing 35 to 40 minutes of cardiovascular training every day.

3. Low-calorie diet with the right balance nutrients. You don't need to eliminate anything, but eat minimal amounts of protein, carbohydrates and fat. Vitamin and mineral supplements are necessary to compensate for possible deficiencies of important micronutrients.

Body Composition Testing

Although nature has given you a specific body type, by building muscle mass and losing fat tissue, you are actually changing the composition of your body. It can often be difficult to keep track of this: training occurs almost daily, so your body composition can change noticeably without your knowledge. It's always a good idea to look at yourself in the mirror and use a measuring tape, but sometimes it's not enough.

In addition to simple screening methods, there are different types of body composition testing. This testing gives you an idea of the percentage of muscle mass and body fat. It helps you track your progress over time. The most common types of body composition testing are listed below:

Skin fold testing. Calipers are used to capture skin folds in various parts of the body and measure the thickness of the subcutaneous fat layer. In the future, this value is used in calculating body composition.
Water immersion testing. The person is weighed on a scale and in water, and then certain measurements are taken, such as calculating residual lung capacity. The numbers are plugged into a formula to determine the ratio between fat and lean body mass, which consists of muscles, bones and internal organs.
Electrical resistance test. A shock is passed through the body electric current under low voltage. Since fat, muscle tissue and water create different resistance, the result is used in calculations to determine body composition.

However, while body composition measurements are useful for checking the results of a diet or changes occurring in your body, you should know that the dynamics of changes from one test to the next are more important than the results of a single test. The fact is that all the obtained values are passed through formulas built on certain premises about the structure of the human body, which are not necessarily accurate when it comes to professional bodybuilders. Therefore, if after the first test you get a result of 12% body fat, and after two weeks it is 9%, then you can be quite sure that you are moving in the right direction.

In this case, you need to make sure that the testing conditions in both cases were the same, so the result has a high degree of reliability.

We often hear ridiculous claims about body fat testing; for example, some athletes claim to have as little as 3% body fat. Any doctor will tell you that 3% is a fat level more likely to be found in a corpse than in a strong, healthy athlete. Tests conducted during IFB competitions using various methods clearly show that the highest percentage of body fat is characteristic of competitors with the most massive physiques. Therefore, the most massive bodybuilder can have 12% body fat and be in excellent athletic shape, and a beginner with an ectomorphic body type can look decent at 7-9% body fat. Why is this happening?

Because fat in the traditional sense of the word is not the only fatty tissue that is present in our body. There are intermuscular fat layers; fat is also found in the muscles themselves. If a really massive bodybuilder diets for too long, his muscles will shrink and lose weight rather than gain more definition. So while testing is helpful, don't forget to use a mirror or photographs to monitor your appearance. During the competition, judges do not take into account body fat test results. They only judge what they see and you should follow their lead.posted This means that the constitution determines the appearance and health of its owner. Basically, the structural features of the female body are hereditary in nature, but initially knowing your body type, you can make timely adjustments from an early age.

Variations of the female figure

There are several systems for grading the appearance of the female body. The most common is very simple and clear way body shape definitions:

asthenic (or hyposthenic);
normosthenic;
hypersthenic.

If you think that knowing your body type is not particularly important, bet. Certain body types are different problem areas, which you can “sweat” in the gym, change your diet, rhythm of life and choose the optimal clothes.

Wrist size is an indicator of body type

Sometimes you don’t want to bother or it’s difficult to decide on your own silhouette, but there is an easy way to determine a woman’s body type by just measuring her wrist. The Solovyov index is a parameter that will help you decide on the type. It is equal to the circumference of the wrist in centimeters.

Calculation of the indicator:

Less than 15 - asthenic;
In zone 15-17 - normosthenic;
More than 17 is hypersthenic.

Asthenic body type in ectomorph women

According to generally accepted opinion, these are the very happy owners of slender and thin figures. According to other ladies, these female witches who eat a lot and practically do not gain weight. Note that there are two sides of the same coin. In their youth, asthenic ladies are slender, but with age, fat is still deposited in the most unattractive places: on the back and waist, which forms an untidy and disproportionate image.
It is easier for such women to maintain good physical shape, because their lipids accumulate slowly. Of the minuses, we note that although these girls are wiry, thin and energetic, untrained young ladies have the lowest level of endurance and strength indicators.

Muscle development turns into pure torture for ectomorphs. Since growth processes are slowed down not only in fat, but also in muscles. That is why it is very difficult to give a sporty, pumped-up look to the silhouette.
The appearance of such ladies is not particularly popular among men, because they are angular, lack pleasant roundness and look like teenagers. Any model on the show is a shining example of this type physique.
The shortened “upper” part of the body and long limbs create the illusion of “legs from ears”. Poorly developed lipid tissue often affects the size of the bust, and sometimes causes its absence.
Narrow shoulders and chest, narrow feet and hands and a narrow waist! The Solovyov index, which helps determine your body type based on your wrist, is less than 15.
As for training, it is easier for such ladies, since they almost never have to struggle with excess weight. An ectomorph woman can immediately begin strength training in the form of a split, avoiding aerobic counterparts.
After achieving the desired results, you should definitely go through an unpleasant, but effective procedure"drying".
With possible weight loss, these young ladies first begin to “lose” their muscles, so calorie restriction will not help with figure correction. The panacea is a special diet and strength training.

Normosthenic body type - mesomorphs

No matter how fickle dictates youth fashion There is a demand for skinny young ladies; the figure of a mesomorphic woman (normosthenic) is considered the classic ideal of beauty. They don't appear emaciated or compass women. Their body is proportional, with well-developed muscle tissue and a minimum of fat. Such girls are naturally athletic and sculpted.
Mesomorph instantly loses fat reserves if desired and gains muscle mass at lightning speed. By nature, their metabolic rate is high, but with age, in the absence of adequate physical activity, metabolic processes slow down significantly, and weight rapidly creeps up.

Part of the body at the top less than that, which is below, i.e. the legs are not too big, but they are not short either. At the same time, the sizes of the chest, hands and feet are average.
Solovyov index for wrist size 15-17.
Often the figure resembles the notorious hourglass, and if you are overweight, a pear or an apple.
Young ladies with similar parameters can achieve records in sports in the shortest possible time.
The problem of a “wasp waist” is quite acute in this case, because curvy ladies will have to sweat in the gym to get the desired shape. Among the sports disciplines, it is worth paying attention to the game types: basketball, volleyball, aerobics and tennis.

Hypersthenic body constitution - endomorphs

Endomorphs (people with the hypersthenic type) are precisely those individuals whom sculptors and artists lovingly praised in their works. “Venus de Milo” by Botticelli, “Danae” by Titian, modern beauty icons Sophia Loren, Marilyn Monroe, Beyoncé and other ladies “in the body” are a vivid personification of this type of “body structure”. Curvy young ladies are famous for their femininity and sensuality.

Such girls justify their excess weight by heredity, by the fact that good man There must be a lot to be said for the fact that men do not throw dice, but there is a fundamental difference. From birth, endomorphs have more adipose tissue than muscle tissue, but this does not mean that such ladies are doomed to eternal obesity. This variation of the fair sex should only be given more time and effort to bring the figure back to normal. Only laziness prevents such girls from being pumped up and elastic.
Transverse dimensions predominate over longitudinal ones (legs and arms are short). The chest is wide, the waist is the same, massive hips, large joints, feet and hands.
The Solovyov index is more than 17 positions.

Fat mass predominates over muscle mass.
The combination of feminine curves and good tone muscles will give trained endomorph ladies a seductive and exciting image.
But if such a young lady suddenly decides to lose weight and turn into a withered roach, she will have to make titanic efforts, which are unlikely to be crowned with success.
Even if losing weight is successful, the girl’s appearance will turn out to be painful and disproportionate. In such individuals, muscles grow beautifully, but they are difficult to see under a dense layer of fat, which must first be burned. The latter is problematic, since metabolic processes in this form are significantly inferior in speed to the previous two.
Stored fat is difficult to lose, and for training we advise you to choose intense cardio workouts with moderate load and change your diet to low-carbohydrate. Remember that breakdowns and relaxations will lead to an immediate return of lost kilos.

Have you learned the basics? female types physique, we described their features, advantages and disadvantages. As you may have noticed, there is no “bad” or “good” physique, each has its own flavor. But we note that there is a common feature for everyone - beauty and women Health directly depends on the regularity of her visits to the gym.

Remember, no matter what type of silhouette you have, only proper nutrition and increased physical activity will help maintain female attractiveness for a long time.