Types of Exercise for my Body Shape (Apple)

Apple Shape Body

As an apple the basis of your training will be made up of Cardio exercise such as Swimming, Walking/Jogging, Cross Training etc..

This is so due to the regions where Apple Body Shapes tend to hold the majority of their Fat stores which can be a health concern depend on the level of Visceral Fat being held by the individual.

Visceral Fat lies beneath the muscle tissue in amongst the vital organs of your body.

So, the main target is to slim down and reduce your fat for aesthetic and health purposes. Look to perform the following exercises:

    Swimming to burn fat
    Walking\running
    Glute workouts and deadlifts
    Core abdominal work such as Pilates

Apple Body Shape

Intensity of Exercise

Intensity or pace at which you undertake you exercise all depend on your level of aerobic fitness.

Cardio for Fat burning -which is an Apple Body Shape’s main aim- is usually done at a low to moderate intensity. However, low to moderate intensity varies from person to person.

A good way of establishing this intensity is to try and imagine a pace that is 70% your maximum effort. Maximum effort being a full out sprint.

This 70% effort is held for the duration of the Cardio.

Alternatively, if you think your are at a high stage of fitness, you can complete High Intensity Interval Training (HIIT). HIIT works by doing short bursts of 30 secs at about 90% your max effort every minute. For example, 60% for 1min – 90% for 30 secs – 60% for man and so on...

This is well worth a try if you have a good level of fitness as more calories can be burnt with this method.

Duration and Frequency of Workouts

Apples & Pears

A prolonged low to moderate intensity Cardio a approximately 70% max effort should be completed for 30-60 minutes 4-6 times per week.

If HIIT takes your fancy then aim for 30 minutes 4-5 times per week. 

When should I undertake my Exercise

Apples & Hourglasses

First thing in the morning before breakfast is the best time to burn fat and can also leave you refreshed to start the day. However, if this doesn’t sound too appealing then any time during the day just once it’s not within 2 hours of going to sleep.

Resource: Body 2 Shape

Please remember before starting any diets or exercise please consult your physician