Matt Roberts writes: Ever wondered why you can feel fit and still get overtaken by that ungainly character while running in the park? Perhaps you exercise endlessly in the gym, hoping to bulk up, but get nowhere. Maybe you're a woman who struggles to reduce her pear-shaped curves but just seems to get bigger.

All of these scenarios are linked to our inherent ability to perform certain physical tasks. This ability is related to our body type and this determines the best way to approach exercise.

So what body type are you? And what exercise should you be doing and avoiding?

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MEN'S BODY SHAPES

ECTOMORPHS

Rangy, thinner people who tend to be gangly in shape

You are naturally talented at endurance exercise, such as long-distance running. While this is your strength, it prevents you from making a change towards a more balanced body shape.

You need to avoid “constant pace” activities that last longer than 20 minutes and replace this with shorter “interval training”, perhaps 90 seconds' high-intensity work, with 90 seconds' recovery in between. For example, hill sprints with a walking recovery, or mountain biking, which involves a great deal of physical work on mixed terrain. You should do resistance training at least three times a week, using weights that will allow you to do 10-12 repetitions. By using every ounce of strength in the muscles, this will cause muscle tissue breakdown, which will stimulate the muscle fibres to regenerate as stronger, larger, more adaptable muscles.

ENDOMORPHS

Heavy, stocky types who put on weight easily

You are a physically strong person and have always been naturally drawn towards types of activities that use this ability. Perhaps you played rugby in your childhood, for example. Gaining weight is not a problem; losing it is the battle. Any “power” activity will play to your strengths.

You need to work on your endurance. Circuit training sessions that involve short rest periods, road biking for long durations and, of course, running will all help to reduce bulk and shift you towards a mesomorph shape. Don't be tempted to use really heavy weights in the gym. Choose lighter weights that will develop your muscular strength endurance and do 18 or more repetitions per set.

This will keep your muscles defined but will not allow any growth to occur. You might try peripheral heart action (PHA) training, in which you simply alternate between upper and lower-body exercises while training in the gym. This encourages calorie burning and will raise your metabolism, the rate at which your body burns calories.

MESOMORPHS

Medium-build types with an athletically shaped body

You are one of the lucky ones from an exercise perspective, if you are a mesomorph. You tend to be athletically built, have a medium frame, develop muscle easily and have an ability to lose weight easily, too.

You need variety when it comes to exercise and consequently you can and should do a wide range of activities and exercises such as endurance work, cardio-vascular training, interval training and team sports. Weight training should be a combination of light and heavy loading. Provided the variety level in your programme is high you will maintain your shape very easily.

WOMEN'S BODY SHAPES

PEAR

Women with narrow shoulders, wide hips, thighs and bottom

You are probably tempted to work the area around your bottom by doing exercises such as squats or using the bike, but this may make your bottom bigger. Muscle reacts to overwork by increasing in size. This greater muscle mass under the fatty areas will make you bigger, not smaller.

You need to develop more depth and width in the upper body to balance out the upper and lower halves. Play racket sports to increase your cardio exercise and use the muscles around the legs and bottom in a dynamic way. This will create good strength and tone, but will not bulk the lower body. Do exercises in the gym, such as chest presses, press-ups, seated row lateral raises (video of these exercises can be seen online) using weights that will allow 12 repetitions per set, and do four sets each.

APPLE

Top-heavy women with a larger bust and tummy but thin legs

You are probably worried about the size of your upper body and particularly your waist area. You need to do a combination of team sports, racket sports and constant pace cardio such as running, cycling or swimming. In short, do any cardio, as long as the duration is long; about 40 minutes, three to four times a week. For your waistline, Pilates will help to develop your core area and tone the midriff. Exercises such as kayaking or playing tennis will tone the waist through their torso-rotating actions.

HOURGLASS

Women with curvaceous hips and bust with a small waistline

You are one of the lucky ones: this is the classic female shape, although you may be concerned about your levels of body fat.You need to do endurance cardio such as running, cycling and swimming for 30-40 minutes three to four times a week. I would avoid playing too many racket sports as it may be too much for the lower body. No heavy weights for the chest and shoulders, but do work your back muscles to improve your posture. Pilates will help to maintain your waistline.

TUBE

Quite boyish types with few curves

You are naturally thin and many women will envy you, but you may feel that you aren't curvy enough. You need to avoid any endurance exercises - these will simply strip you of more body tissues. Your cardio exercise should be short intervals of 60 to 90 seconds only, and you should do powerful exercises such as spinning classes in the gym, hill sprints or mountain biking. Try swimming at maximum speed for short periods, four to six lengths, with a rest of 60-90 seconds, for 30 minutes. Use weights for three to four days a week with a heavy setting. Add bulk to your bottom and legs by doing squats and lunges using weights, 12-15 repetitions maximum. In the gym, exercises such as the chest press and shoulder press with a heavy loading will all add shape to your upper body.

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Find out more about Matt Roberts at www.personaltrainer.uk.com