There are many different body types around, and regrettably many are ’round’. But underneath all the padding and designer wear we can put each body into one of three categories.

The three main types:

1. ectomorphs – thin and wispy
2. mesomorphs – athletic and muscular
3. endomorphs – generously rounded or ‘stout’

 

Your basic body type is greatly outside of your control – more to do with DNA, and your childhood lifestyle than anything else. So if you are over 18 and reading this, you are what you are, although you can fine tune what you already have.

Changing your body type

If you’re looking to change the shape of your body the basic groundwork is the same.

• eat fresh, low fat and healthy food
• avoid large amounts of toxins such as alcohol and caffeine
• take regular exercise which should include elements of stamina (puffing), strength (grunting) and suppleness (bending)

 

If you have reached this state of physical nemesis you may wish to be more specific in adapting your training in order to develop characteristics of the body type which you favour.

Try adapting your training along the following lines:

If you want to be ectomorphic (long and thin):

• Do more aerobic exercise, running and biking and ensure you work at a steady state (70 per cent max heart rate). Avoid explosive activity.
• Use exercises that allow full range of movement – swimming, isokenetics or yoga and take more time to fully stretch each muscle.
• Concentrate on eating complex carbohydrates such as pasta and potatoes and drink plenty of tepid water.

 

If you want to be mesomorphic (athletic and muscular):

• Work on short bursts of explosive, dynamic and intense aerobic activity near to maximum effort – short sprints, jumping and punching.
• Do more weight-bearing exercise – pump iron. Use heavy weights, up to 90 per cent of your maximum capability and complete at least three sets of each exercise with no more than seven repetitions per set. Ideally isolate one muscle group at a time and work it until exhausted.
• You must have plenty of rest between each workout to allow the muscle to grow.

Men are spending more of their working lives and leisure time sitting down, making it essential to exercise on a regular basis.

Exercise makes your body stronger, fitter and more flexible. It protects your heart and bones, keeps your weight at an ideal level, helps reduce stress and makes you feel good. It also reduces the risk of a range of illnesses including diabetes, heart disease and stroke.

  Ways to stay fit

Experts recommend that everybody exercises for at least 30 minutes, five days of the week. You’ll know you’re doing enough when you feel yourself breathing a little bit harder and faster, and your pulse will be faster than usual.

It doesn’t have to be the gym either. Walking, cycling, swimming and running are all simple, accessible and convenient ways to get a daily dose of exercise.

It doesn’t matter what you do or where you do it – activity on a regular basis is what’s important. Pick something you enjoy: if it feels like a chore then you’re not going to do it.

Three types of exercise

1. Aerobic (also known as cardiovascular) is used to build fitness and endurance, and improve the absorption of oxygen by the lungs and its delivery around the body by the heart and circulation. Running, rowing and cycling are examples of aerobic exercise.
2. Anaerobic is used to build strength. Exercises are performed against resistance, for example, weightlifting.
3. Stretching is vital for developing the flexibility that protects muscles from injury.

Safe routine

• Always warm up by doing five to ten minutes of light aerobic exercise, such as running on the spot
• Once the muscles are warmed up, stretch for about five minutes
• Perform your chosen exercise
• Cool down by doing light aerobic exercise again for five to ten minutes and performing a few stretches
• Drink water to replace any lost during your workout

Depression affects one in five people at some point in their lives. Anyone can get low at times, but with depression, the feelings don’t go away quickly or become so bad they interfere with everyday life.

The feeling of depression is deeper, longer and more unpleasant than the short periods of unhappiness that we all have from time to time.

This presents a very bleak picture. However, it’s important to remember that depression isn’t an absolute – it’s not simply a case of either you’re depressed or you’re not. There’s a progression from feeling blue to the full clinical illness described above. Even then, you won’t suffer from every symptom.

CausesSometimes there may be an obvious reason for becoming depressed, sometimes not. There is usually more than one cause and different people have different reasons.

It may seem obvious why – a relationship breakdown, bereavement or even the birth of a child – but sometimes it’s not clear. Either way, it can become so bad that you need help.

Often people don’t realise how depressed they are, because the depression has come on gradually. They may try to struggle on and cope by keeping busy. This can make them even more stressed and exhausted. This can cause physical pains, such as constant headaches, or sleeplessness.

 Symptoms

Symptoms of depression include:

• Losing interest in life
• Finding it harder to make decisions
• Not coping with things that used to be manageable
• Exhaustion
• Feeling restless and agitated
• Loss of appetite and weight
• Difficulties getting to sleep

Treatment

There are two types of treatment available: talking treatments and medication. Both can be accessed through your doctor.

Talking treatments

• Counselling helps you to talk about your feelings in private with a sympathetic professional. Your GP may have a counsellor at the surgery.
• Cognitive Behavioural Therapy can help to overcome the powerful negative thoughts that are part of depression.
• Interpersonal and dynamic therapies can help if you have difficulties getting on with other people. A relationship counsellor might be helpful if you’re having difficulties with your partner.
• If you have a disability or are caring for a relative, a self-help group may give you support.