Body Type, Body Composition, and Injury Prevention
Lifetime Wellness
In post one, we learned that total wellness is a balance between mental/emotional wellness, social wellness, and physical wellness. This wellness is not only good for goals, but it is important for the rest of your life.
Body Type
There are three different body types. The first is ectomorph. An ectomorph is a body type with a slender, slight build. It is characterized by a lower percentage of body fat, small bone size, and a small amount of muscle size and mass. People who have this body type exhibit a lean appearance, often with long, slender arms and legs. The second is endomorph. An endomorph is a body type with a large, soft, bulging body and pear-shaped appearance. It is characterized by a high percentage of body fat, large bone size, and a small amount of muscle size and mass. People who have this body type generally have a round face, short neck, and wide hips. The third type is mesomorph. A mesomorph is a body type with a solid, muscular, and large-boned physique. It is characterized by a low-to-medium percentage of body fat, medium-to-large bone size, and a large amount of muscle size and mass. People who have this body type generally appear muscular and well-proportioned. Your body type is part of your unique identity. Focus on exercise and eating habits as a way of maintaining your health and wellness instead of changing your body type.
Body Composition
Body composition describes the percentages of fat, bone, muscle, and water in your body. A healthy body composition is one that includes a lower percentage of body fat and a higher percentage of fat-free mass. Being overweight can increase your risk of things like sleep apnea and type 2 diabetes. The benefits of having a lower percentage of body fat include but are not limited to a higher metabolism, stronger bones, and even longer life.
Injury Prevention
Injuries can happen at any time. Preventing or reducing injuries during physical activity takes just a few minutes. Prior to any physical activity, you should complete a warm-up. Slow stretches (no bouncing while stretching) that directly relate to the muscles involved in your activity/exercise/workout will increase muscle temperature while stretching the muscles and increasing blood circulation. Next, a slow jog or ride on a stationary bike for six to 12 minutes, will increase your heart rate and muscle temperature. While participating in your activity/exercise/workout, there are several things to do in order to reduce and prevent injury. Make sure you are drinking fluids (preferably water) every 20 minutes as your body naturally loses fluid during physical activity. A minimum of one cup of fluids should be consumed during each 20 minute period. Make sure you wear the appropriate protective gear for the activity. Listening to your body by taking breaks as often as necessary is also important in injury prevention. If you are in pain, stop doing the activity immediately. At the end of your activity/exercise/workout, it is important to perform a cool down. Walking or cycling at a slow pace for five to ten minutes will slowly reduce your heart rate and muscle temperature. Performing the same stretches as in the warm-up will prevent blood from gathering in one place in the muscles and further reduce your heart rate. If you happen to get injured follow RICE: Rest, Ice, Compression, and Elevation. Rest and protect the injured area. Apply ice to the injured area for 10-20 minutes, 3 times a day. Do not apply ice directly to the skin. Wrap the area with an elastic bandage to reduce swelling, but do not wrap it too tight. Finally, use a blanket or a pillow to elevate the injured area.
What Should You Do?
Don't try to change your body type, but always try to stay well. Try to have a lower percentage of body fat and a higher percentage of fat-free mass. Also, make sure to try to prevent injury during activities. If you do get injured, follow the acronym RICE. Now, go start lowering that body fat and raising that "muscle mass"!
Thanks for reading!
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