Hey folks, Steve here with a new fitness blog. Hopefully I can provide some insight into some areas of getting fit and more than that, get you motivated to get in the gym, go out and run, or simply dust off those old workout tapes and get the body moving. An active, fit body functions better than the sedentary one. The body was made to move, flex, and be challenged, and thus responds well to conditioning. Your metabolism is raised for up to eight hours after working out, elevating your fat burning capabilities as well as your mood! Who doesn’t want to look, feel, and actually be in better condition? I hope that, here, I can motivate you to develop good fitness habits and actually WANT to go and be active! To be a better, healthier tennis player, you need to put in some work off the court to combat the tremendous stresses that tennis can place on the body. Feel free to comment or shoot me a message if you have questions you would like answered! Thanks for reading.
I wanted to discuss in a series of articles the different body types and how they relate to physical fitness, and more specifically, tennis! There are three main body types: the Ectomorph, the Endomorph, and the Mesomorph. Before we discuss how these relate to your specific training, let’s find out which one you are.
Ectomorphs
Ectomorphs are naturally thin with low percentages of bodyfat and muscle relative to their mass. The limbs are longer and the bones tend to be thinner than the other body types. They generally have higher metabolisms and can eat and eat without significant weight gain. The ectomorph has more slow-twitch muscle fibers than fast-twitch fibers. We’ll discuss this later, but for now think of the slow-twitch fiber like a loosely wound rubber band – the energy stored in this band is lower than that of one that is wound tight to the point of breaking, so the potential to produce power is lower in those muscle groups. They do have longer endurance than the fast-twitch muscles, making the ectomorph naturally suited for things like long distance running. In tennis, the need for quick directional changes and explosive movement puts the ectomorph at a disadvantage, but the good news is the fast-twitch fibers can be developed by physical training!
Endomorphs
Endomorphs are close to the opposite of Ectomprphs. the limbs and bones are shorter and thicker, and the Endomorph will carry a higher percentage of muscle and bodyfat relative to overall mass. A naturally high percentage of fast-twitch fibers mean that the Endomorph is geared toward better sports performance. While muscle may come easy, so will bodyfat, so the Endomorph needs more cardiovascular activity to maintain a good balance, offsetting their slower metabolism. In tennis, the naturally high body mass can be a two edged sword, increasing the mass behind their shots but decreasing movement.
Mesomorphs
Mesomorphs are what you would probably expect after reading the first two – somewhere in between. Naturally muscular with a good blend of fast and slow-twitch muscle fibers, the Mesomorph can easily lose and gain weight, and it is easy for them to put on muscle. The wider shoulders and narrower hips provide a good frame for muscle to hang on, and the metabolic level is perfect for those who are vigilant about working out. Care needs to be taken in properly balancing both diet and workout, as inattention to either can prohibit full body potential. Naturally good athletes, the Mesomorph is well suited to life on the tennis court. The blend of power and speed is perfect for moving about and producing power on the run.
These are not hard and fast rules and in fact many people have a blend of the attributes above. Whatever bodytype category you may have been born into, you can absolutely improve your performance and fitness levels through strength training and endurance exercises! Don’t think that because you are in a specific shell that you are stuck with it’s disadvantages, you just have to be aware of your body’s predispositions and cater your fitness regiment to better work with what you have. the great news is that ALL of these body types can achieve high levels of performance on the tennis court, and in following articles we’ll look at what you can do in the gym (or living room) to maximize the traits you were born with and harness your body’s potential to perform better on the court.
