If you have lower body obesity, eat 100 kcal less... People with large bones should manage it with 'this exercise'

Body type is one indicator of health. Adjusting your lifestyle to suit your body type can make it easier to maintain good health. Let's explore "Health Management Tips by Body Type," published by WebMD, a US health media outlet.

 

◇Slim upper and lower body type

 

People who are naturally thin in both their upper and lower bodies tend to have difficulty gaining weight and muscle mass. This body type is common among runners, models, and ballerinas, with thin bones and relatively flat chests and hips. As we age, our bodies struggle to build muscle, making it easier to accumulate body fat. To compensate, it's recommended to perform high-intensity strength training two to three times a week. Reduce the number of repetitions and increase the weight as much as possible, and allow for ample rest between sets of 10 to 20 repetitions.

◇Large and wide body type

 

People with larger bodies and larger bones respond well to exercise and build muscle, but without exercise, they are prone to accumulating fat. Fat tends to accumulate particularly easily around the lower abdomen and hips, so combining aerobic exercise with strength training is crucial for maintaining a healthy muscle-to-fat ratio. When strength training, it's better to increase repetitions and reduce rest periods to simultaneously achieve aerobic benefits, rather than increasing weight.

 

◇Broad shoulders and narrow waist

 

A body type with broad shoulders and a narrow waist is ideal for achieving rapid weight and muscle gains with minimal exercise. It's best to distribute your workouts appropriately, alternating between upper and lower body exercises to avoid focusing the effects on a specific area.

 

◇ Body type that gains weight mainly in the lower body

 

People with a slim upper body but a more concentrated lower body are more likely to accumulate fat in areas like the hips, lower abdomen, and thighs as they gain weight. It's recommended to focus on lower body strength training and reduce your overall calorie intake by about 100 kcal.

 

◇ Body type that gains weight mainly around the abdomen

 

 

A body type where the belly bulges out when gaining weight is a type that tends to accumulate fat in the internal organs. Also known as visceral fat obesity, abdominal fat accumulation increases the risk of various diseases, including diabetes, high blood pressure, and heart disease. To effectively reduce visceral fat, reduce refined carbohydrate intake, such as sugar, and engage in moderate-intensity exercise, enough to cause a slight sweat, for at least 30 minutes three days a week.

 

◇Things to consider besides body type

 

Meanwhile, body shape is one of many factors that indicate health. In addition to body shape, it's important to consider factors such as body mass index (BMI), waist circumference, and waist-to-hip ratio (WHR) to maintain a healthy weight. BMI is calculated by dividing weight (kg) by height (m) squared. In Korea, a BMI of 25 or higher is classified as obesity. Waist circumference is a simple way to determine how much fat is stored around the abdomen. Abdominal obesity is diagnosed when the waist circumference is 85 cm or higher for women and 90 cm or higher for men. WHR is calculated by dividing waist circumference by hip circumference. A WHR of 0.85 or higher for women and 0.9 or higher for men is diagnosed as abdominal obesity.

 

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Walking is the most basic exercise

I think it's good for everyone

 

If you check your general body type

That would be nice