Over the centuries, the canons of beauty of the female body in society have constantly changed. But always the harmony of physique remained one of the criteria for assessing the state of health. Most people know that the normosthenic type of body is characterized by proportionality and proportionality of the basic parameters of the figure.
Signs
Build – this is the features of body parts, proportions, a reasonable ratio of bone, fat and muscle tissue. Body habitus is the medical term for “body type.” Various factors can determine body proportions.
According to the medical classification, 3 physique factors are distinguished:
- asthenic;
- normosthenic;
- hypersthenic.
All species are embedded in human genetics. But already in childhood, when any external factors change, a violation of the nature of the incorporated genotype is possible. This can be physical activity, eating habits, various diseases transferred in childhood.
Internal and external features of the normosthenic structure:
- good muscle development;
- firmly developed bone skeleton;
- the amount of adipose tissue corresponds to the average;
- the chest is convex;
- broad shoulders;
- limb length is proportional.
Body features
Body harmony is one of the criteria of health. With imbalance, the question arises of a violation of growth processes, the reasons that caused it.
Based on this, 3 main types of physique are distinguished in medicine:
- mesomorphic;
- brachymorphic;
- dolichomorphic.
Normostenics belong to the first type.
The proportionality of the body, relative to the physique:
| Body type | The ratio of body parts relative to body length in% | ||||||
| Length | Width | ||||||
| Torso | Lower limbs | Upper limbs | Shoulders | Taz | |||
|
Asthenic
(dolichomorphic) |
28.5 | 55.0 | 47.0 | 20.5 | 16.0 | ||
|
Normostenic
(mesomorphic) |
30,0 | 52.0 | 45.5 | 23.0 | 16.6 | ||
|
Hypersthenic
(brachymorphic) |
34.5 | 50,0 | 43.5 | 23.5 | 17.6 | ||
These bodily proportions are one of the criteria in assessing human health. In women of normosthenic type, if there are extra pounds, then they are evenly distributed throughout the body. Metabolism occurs quickly, it is not difficult for them to build muscle mass, but a high muscle density will not make it possible to obtain a thin relief of the figure.
The advantage of the body is a high metabolic rate, physical endurance. With the accumulation of excess fat, it is distributed evenly throughout the body. The main dimensions are proportional, such people naturally have good coordination, a quick reaction.
Normosthenic physique in women suggests the presence of dense muscle tissue, especially in areas such as hips, waist, and calves.
Women with such a physique have:
- medium height;
- the same ratio of hips and shoulders;
- strong bones;
- rectangular skeleton;
- clearly defined breasts;
- thin waist;
- reinforced muscle corset;
- good ratio of fat and muscle tissue;
- harmonious figure.
After the birth of children, the sports physique of women – normostenics, as a rule, remains normal. The metabolism in their body is excellent, they easily burn fat and build muscle. Due to this, they rarely gain weight above normal.
Advantages and disadvantages
Even in ancient times, found a relationship between temperament and physique. Normostenics are the most powerful and viable people among all other body types. Their constitution promotes “fighting spirit”, they easily gain muscle mass, bold and spartan hardy. They are distinguished by a sports gait, confident posture, decisive gestures.
People with such a physique differ in features:
- sharpness, aggressiveness;
- ability to dominate;
- fear of cramped spaces and enclosed spaces.
Normostenics include 10-15% of people, most of them professional athletes, fitness models, Hollywood stars.
Normosthenic physique in women involves certain features of physical development and some tendencies to pathologies:
- upper respiratory tract diseases;
- myocardial infarction;
- neuralgia;
- coronary artery atherosclerosis;
- diseases of the musculoskeletal system.
To a lesser extent than other people, they face obesity, diabetes, atherosclerosis.
Recommended Nutrition
Normostenics burn fat deposits much faster due to increased appetite, so they need protein food, at the rate of 2 g per pounds of weight. It should be eaten 5 to 7 times a day.
Amount of nutrients per day:
- fats (mainly plant origin) – 15% of the daily diet;
- carbohydrates – 50% of the total diet;
- proteins – 30-40%.
People of this type lead an active lifestyle and they always show excessive appetite. An accelerated metabolism allows them not to be afraid of excess weight, but in the case of sedentary work, exercise should be done.
Recommended Nutrition:
- limited fat intake;
- Avoid foods high in sugar and starch;
- do not abuse salty, fatty foods, smoked meats;
- include more seafood, ocean fish, foods with omega fatty acids in your diet;
- include lean meats, turkey meat, fruits, natural milk, yogurt, nuts in the diet.
Each meal should contain 40% protein, 35% carbohydrates 15% fat.
Prohibited and Allowed Products
Despite a good metabolism, the calorie content of the products should be controlled. Fats, carbohydrates and proteins should be within reasonable limits. After eating, you should always feel a slight hunger. At least 0,5 gallon of water should be drunk in small doses. The last meal should be no later than 18 hours.
Useful protein products for normostenics:
- a hen;
- white fish;
- lean beef;
- eggs
- yogurt;
- lentils
- seafood.
Carbohydrate Products:
- brown rice;
- oatmeal;
- legumes.
Vegetables fruits:
- asparagus;
- cauliflower;
- leafy greens;
- spinach;
- any berries;
- pears
- apples
- citrus.
Recommended spices: coriander, cinnamon, mint, dill.
Unwanted Products:
- red meat;
- nuts
- ginger;
- saffron
Diet Menu
Women with normosthenic physique need to alternate diets, increase motor load. Strict diets are not recommended for people of this type. To lose weight they need to eat everything, but little by little and often.
The best strategy for normostenics is to reduce the percentage of fat in the diet and at the same time strengthen the muscles. Their body does not tend to conserve carbohydrates as fat, so they can use a high-carb diet. To normalize fat metabolism, develop a beautiful relief for women of this type, a combination of Omega 3-fatty acids + calcium products is suitable.
A common diet for women with a normosthenic physique does not exist. It depends on health conditions, diseases, and other restrictions. But to follow a healthy and rational food should be everything.
Sample menu for 7 days:
Days of the week |
Breakfast |
Snack |
Dinner |
Snack |
Dinner |
| Monday | Oatmeal with fresh berries and almonds, one egg | Black coffee, bread and butter | Grilled chicken breast with a side dish of leafy greens, tomatoes and cucumbers, some olive oil for salad and sesame seeds. |
Fruits or berries (blueberries)
200 g |
Low-fat cottage cheese with fresh fruit |
| Tuesday | Steam omelet, vegetable salad, coffee | Apple or carrot | Salmon with fried vegetables and boiled brown rice, whole grain bread | Fruits or berries, 200 g | Baked fish with boiled potatoes, greens |
| Wednesday |
Muesli with fruits
Green tea |
Fresh carrots | Turkey Roast, Boiled Rice | Yogurt, bun | Baked Cauliflower with Cheese and Egg |
| Thursday | Oatmeal on the water, you can add fruit, tea nuts, dry cracker | Apple, fresh berries, nuts (optional) | Cauliflower soup, baked potato with tuna, whole grain bread |
Fresh cottage cheese with berries, nuts or raisins | Potato, Bean and Beetroot Salad Dressed with Sunflower Oil, Tea |
| Friday | Baked potatoes with cottage cheese, seasoned with herbs, coffee or tea | Salad of fresh, grated beets, seasoned with sour cream | Steamed veal with vegetable salad dressed with olive oil, 1 slice of bread | Kefir, dry cookies | Low-fat cheese, bread, 1 tomato |
| Saturday | Coffee, bread, 2 eggs | Banana Apple Smoothie | Pumpkin soup, seasoned with sesame seeds, boiled chicken | Curd mousse, cracker | Baked fish fillet with green salad, tea |
| Sunday | Vegetable salad, toast with butter, cheese, tea | Kiwi curd smoothie | Whole-grain pasta spaghetti with tomatoes, olives, cheese, vegetable salad, tea | Green peas omelette | Kefir, cracker |
The number of products is calculated so that at least 2000 kcal are received per day. For the correct calculation, a food diary should be kept, where the eaten foods, their weight, and the calories contained in them are recorded. Proteins, fats and carbohydrates should also be considered. There are many programs with which you can keep a daily account.
Training
Normosthenic physique in women implies a good physical shape. With these parameters, you can engage in any sports. Normostenics achieve particular success in bodybuilding, as they easily gain muscle mass.
They benefit from classes:
- fitness;
- strength and cardio training;
- running, cycling no more than 35 min., 3 times a week;
- volleyball;
- basketball;
- tennis;
- swimming;
- power yoga.
General recommendations for training:
- It should be done 3-4 times a week. If possible, it is better to divide training into 2 parts: 20 minutes in the morning, aerobic exercise, and evening exercises to work out all muscle groups.
- The total duration of physical activities should not exceed 1.5 hours. Before and after training, 15-minute workouts are required.
- Change the set of exercises more often so that there is no muscle addiction to the same exercises.
- In your free time from training, you should lead an active lifestyle. For this, hiking, swimming are suitable.
For relaxation and muscle recovery should take 24-hour breaks. Night sleep is very important, it should be at least 8 hours.
Nature has laid good data in women with normosthenic physique, but they should be protected and improved. In order to be in good shape, to be slim and fit for many years, it is necessary to put a lot of effort.
Video about body types in women
How to determine your body type and ideal weight:
