Somatotipos: ¿sabe a cuál pertenece?

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Conocer los diferentes somatotipos influirá en la dieta, la intensidad del entrenamiento y el descanso. La estructura ósea, tipo de músculo y patrón de acumulación de grasa, juntos le dirán a qué categoría de somatotipo pertenecemos

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¿Qué es un somatotipo?

El psicólogo William Herbelt Sheldon estudió las formas del cuerpo humano y las asoció con sus temperamentos. Clasificó tres somatotipos individuales; ectomorfo, endomorfo y mesomorfo. Conocer el somatotipo al que se pertenece condicionará la dieta, el entrenamiento y el descanso.

Estructura corporal y genética

El tipo de estructura corporal se basa en la genética y el volumen corporal se define por el tipo de fibra muscular, también gobernado por la carga genética.

Estas fibras se dividen en contracciones lentas o rojas tipo I; y fibras de contracción rápida, blancas tipo II. Son responsables del crecimiento muscular a través del ejercicio.

El músculo humano tiene una gran capacidad de adaptación a las necesidades y estímulos. El entrenamiento constante puede multiplicar la musculatura y aquellos que no practican actividad física terminan atrofiándola.

Pero no todo es herencia, a pesar de la genética, se puede formar un buen físico. Esto dependerá de su capacidad para construir músculos, almacenar grasa o tejido muscular y su estructura corporal.

No hay somatotipo puro

Nadie pertenece a un somatotipo de forma «pura», siempre habrá una mezcla. Puede estar influenciado por el sexo, la edad, el crecimiento, el ejercicio, los factores ambientales y socioculturales, la raza, etc.

Mira también:   Calambres musculares: por qué aparecen y cómo evitarlos

Somatotipos: ¿en qué categoría se encuentra usted?

Para establecer qué tipo de estructura corporal tiene, puede medir la circunferencia de la muñeca. Una manera sencilla es unir el pulgar y el índice alrededor de él. Si los dedos son fácilmente accesibles, es un ectomorfo. Si es difícil hacerlo, la persona es un mesomorfo. Si esto no puede hacerse, nos enfrentamos a una endomorfa.

  • En las personas ectomorfas, el pecho, la cintura y la cadera tienen la misma anchura.
  • Los mesomorfos tienen una cintura delgada y el pecho y las caderas de igual tamaño.
  • En los endomorfos, la cintura es más ancha que las caderas y el pecho.

Somatotipo endomórfico

Los endomorfos tienen tendencia a la obesidad. La buena absorción de los alimentos facilita el aumento de peso, la flacidez y la forma redondeada. La acumulación de grasa en el abdomen de los hombres y en las caderas de las mujeres caracteriza esta categoría. Su dieta debe ser estricta.

La musculatura es débil, ya que la circulación sanguínea, tiene pulso lento en reposo, pubertad tardía y presión arterial baja. Ellos son propensos a un estilo de vida sedentario y en su carácter tienden a ser alegres, amigables, extrovertidos, optimistas.

En estas personas, la secreción de insulina, o el proceso que permite que la glucosa entre en las células y proporcione energía, es muy alta.

Somatotipo mesomórfico

De construcción robusta, tienen fuerza muscular. La flexibilidad no es su mejor habilidad, sino el ejercicio energético, debido a los altos niveles de adrenalina.

En general, tienen miembros cortos y huesos robustos. Su pecho es ancho y sus hombros más anchos que sus caderas. El levantamiento de pesas o el fútbol pueden ser su fuerte, así como los deportes de resistencia, el remo o la gimnasia. Prefieren la vida activa y su eficacia insulínica les hace aprovechar mejor las calorías.

Mira también:   Las cuatro ramas del Yoga para unir cuerpo y alma

Somatotipo ecomórfico

Con extremidades largas y mala circulación sanguínea, son más lentos para aumentar la fuerza durante el entrenamiento. Cuando dejan de entrenar, pierden fuerza y masa muscular. Sin embargo, los Ees mantienen la capacidad de estirarse con poca actividad física.

Son altos, delgados y frágiles y destacan en deportes como ciclismo, natación y atletismo. Pueden definir fácilmente los músculos, pero tienen dificultad para desarrollar masa muscular y tienen menos grasa que los endomórficos y mesomórficos.

Su metabolismo es muy rápido. Tienen un gasto térmico muy elevado en reposo y consumen energía durante la digestión, lo que se conoce como gasto termogénico. Ellos son los que comen lo que quieren y no engordan.

El somatotipo del atleta

Los atletas suelen ser mesomorfos, aunque dependiendo de la disciplina esto puede variar. Los que practican ejercicio aeróbico son más ectomórficos; los que practican deportes de contacto tienen un gran componente mesomórfico.

Trucos y técnicas para acelerar el metabolismo Si podemos acelerar el metabolismo, podemos procesar los alimentos más rápidamente y convertirlos en energía para todas las actividades diarias. Leer más «

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