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Identify Your Body ‘Shape’
 The pear shape has the typically female fat around thehips and thighs, and as many of you will havediscovered, it can be very stubborn to remove!The good news for pears is that fat on the hips - knownas ‘Gynoid Obesity’ poses less risk to health than theapple shapes’ fat on the trunk. Unfortunately, this doesnot mean you can ignore excess fat on your hips – it isstill fat!As a personal trainer, one of the main complaints I hear from pear shaped clients isthat they look out of proportion. Pear shapes often have very delicate upper bodies,with narrow shoulders, a small bust and slender arms. The waist can be slim andcurvy, and a lot of pear shapes have great, flat abdominals. So, in order to balanceout your proportions, we need to use a balanced approach and tackle the body as a
Shape Up: Pear
 
Article By: Caroline sandry
 
Identify your body ‘shape’ andthen plan your workout attack!
 This week we look at the oft-maligned‘pear’ shape, discover the benefits ofbeing a ‘pear’ and look at the workoutexercises best suited to this figure.
PearCeleryAppleHourglassWeight stored onhips, bottom andthighs
Shoulders, waist andhips are similar width.Tend to hold weightaround abdomen.Shoulders andhips are similarwidth.
Often have slimwaist and flatstomach.
Tend to have ‘straightup and down’appearance, withnarrow hips.Bottom small andflat.Curvy figure withfull chest but inproportion.
Typically narrowshoulders.
Can be perceived asboyish, due to lack ofcurves.Can have quitedelicate wrists andankles.Tends to loseand gain weightevenly.
Best feature:nicely definedback and slimarms.
Best feature: sexy,often with long leanlegs.Best feature:slimmer hips andgood legs.Best feature:shapely waist.
Tend to loseweight from faceand upper body.
Tend to lose weightevenly.Generous chest,can be out ofproportion.Bottom and hipsmay appearwide.
Often hasappearance ofroundedshoulders.
Chest tends to berelatively flat.Large chest andstomach can give‘barrel’ appearance.Upper arms maybecome fleshy.
 
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whole, slimming the lower body, and building some tone into the upper body.
Shaping Tips For Pears
 The mistake pears often make is to focus solely on the lower body in theircardiovascular work. However, for maximum calorie blasting, I would recommendmulti-joint cardiovascular work such as rowing or the cross trainer.Pears need to ensure that they are working at a medium to high intensity. Liftingweights with the upper body will build definition into the shoulders to balanceproportions, and remember the more lean muscle you have, the more calories youwill burn!So ensure you follow a well rounded programme, working towards 3 sets of 8 – 12repetitions with a medium weight twice per week. If you are new to exercise, youshould under-go a period of pre-conditioning first.Sample Resistance Programme For Pears
Example Cardiovascular Programmes For Fat Loss
 Before attempting these exercises, ensure you are suitably pre-conditioned andhave developed basic cardiovascular fitness. Always warm up and cool down afteryour workout and drink water throughout your sessions to ensure optimumhydration.All body shapes aiming for weight loss should aim for a
minimum
of three sessionsper week. Try to vary your cardiovascular work and mix up the modes.The above information is taken from ‘Shape up! Tailor made training for femalebody shapes’ by Caroline Sandry and John Shepherd. For more information and
Sample 1Sample 2
Warm upSquat with shoulder pressPlie squat with lateral raiseBench pressReverse lungeTriceps dipBiceps curlAb curlsReverse curlsWarm upSide lunge with wood chopPress-upWalking lungeUpright rowExercise ball glute raiseOblique crunchAb curlsPilates side leg series
BodyshapeTraining levelSuggested Cardiovascular workout
PearBeginner or overweight1. 40 minute walk2. 30 minute cycle3. 30 minute swim – all moderate intensityPearIntermediate (have been CVtraining 2 – 3 times per weekfor at least 6 months)1. 45 minute row/x trainer – slightly higherintensity2. 40 minute cycle with hills3. 40 minute hill walk (use treadmill forgradient) or 50 min fast walk outdoorsPearIntermediate – advanced(have been consistently CVtraining for at least 12months)1. 60 minute steady pace run – highintensity2. 30 minute interval training speed session(high intensity intervals 7 min with recovery3 min.)3. 50 minute gym CV mix: X trainer,treadmill on incline, rower moderate to highintensity, straight from one machine to thenext
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