Multisports and different body types

We are fortunate to watch incredible and inspiring multi sports events such as the Olympic Games and Commonwealth Games and the forthcoming European Championships. It is fascinating that so many disciplines are mastered by so many different body types, heights, weight and skill sets. 

Power, flexibility, speed and co-ordination combined with high intensity training, natural ability andsports specific DNA can be seen throughout the sporting world. At the elite level where professionals compete for millions of pounds and gold medals and fame and glory, to serious amateurs who aspire to be individual stars or valued team players or just an enthusiastic weekend warrior looking to keep fit, have fun and share some great memories with friends and family.

Choosing the right sport or activity for yourself is down to many factors. Not everyone can simply pick up a golf club and drive the ball 350 yards down the fairway or crash fearlessly into bone crunching tackles on the rugby pitch without acknowledging whether they have the right stuff to make it happen. There are plenty of games that you can try first. Sometimes it is a little daunting to start a brand new skillset, but although this can be tricky there are several tips that you can leverage. 

Consider trying out a variety of activities before you settle on your prime sport. Choose the sports that tick your boxes. This way you can compare the various sports using reasonable parameters. We know that certain sports demand certain physical attributes. For example, rugby players are generally more muscular than footballers or basketball players. However, there are certain sports like tennis and golf where physical characteristics do not necessarily determine whether you have significant potential. Just check out the WTA Tennis Ladies tour to see players of varying shapes and sizes dominating the game with varying game styles.

However, for some sports If you want to be a world champion there are determined body shapes that work best for each activity. The science identifies three main components which define how your body is built: body type, body size (height and weight) and body composition (body fat percentage). It is an accurate guide to identify what your body type is and only after that, can you learn about the exercises and sports that would fit perfectly into your specific choices. 

Sports body types are classified into the following three main categories, namely ectomorph,
mesomorph and endomorph:

  • Ectomorphs are disticntively tall and slender with little fat or muscle. They can eat lots of food and stay looking the same although this means they have trouble gaining muscular weight due to a fast metabolism. It takes longer and harder for ectomorphs to build muscles. Their body shape is like a rectangle because their face, shoulders, chest and hips are narrow. They usually have thinner arms and legs. Because of their slighter build they are also susceptible to injury. The great advantage of ectomorphs is thermoregulation. Therefore, swimming, football, long distance running, triathlons and cycling are the best options for people with the ectomorph body shape.  
  • Mesomorphs are known as the genetically gifted with the natural build and aptitude for sports. Men with the mesomorph body shape have the classic V-shape body. They have wide shoulders, narrow waists, relatively thin joints and rounder muscle bellies. Women with the
    mesomorph body type have an hourglass figure and are usually slim. They have the benefit of gaining or losing weight effortlessly and can build muscle very quickly. They can easily do well at many sports activities from figure skating, gymnastics, football and rugby to hockey, swimming and rowing. 
  • Endomorph body type tends to gain weight and keep it on, determined by a build that is a little wider than ectomorphs and mesomorphs. People with this body type have a pear-shaped body with some fat in areas, including arms and thighs. In general, they need to eat more carefully and work a little harder to maintain their optimum body weight. They are, however, naturally strong boned and build muscles quickly. Weightlifting, rugby, rowing, boxing, wrestling and field sport events such as discus and javelin suit them well. This body shape is generally not suited for speed and agility. 

Detailing your body shape can offer a clearer link to the sports that are ideally suited to your build and may even point out some sports you never thought of trying. Choosing the sports activity that fits your body shape can help to develop you physically, however be mindful that sheer enjoyment of a sport or discipline, passion and determination will outweigh classically seen ideal body type every time!

The 2nd European Championships in Munich taking place this August is an exciting innovation bringing together sports such as beach volleyball, table tennis, cycling, rowing and gymnastics. A great vision to provide additional competitive opportunities for European athletes every four years. We will be watching! Lots of information on their website:

Stretching- Passive vs Active range

What is passive stretching and what is active stretching? The best way to explain this is to demonstrate it…

Start by holding out your right hand, keeping your fingers together, then without using your left hand stretch your right thumb as far back as you can. Now, using your left hand, gently pull your right thumb back.  Did you notice that with the assistance of your left hand your right thumb went back further than when you were just stretching it back?

The part where you can move your right thumb without assistance is called active
range. The additional range is called passive range, and you have it at every joint.
You cannot control the passive range of motion through your nervous system. It is the point where active and passive range cross over is where many injuries occur.

Dancers are a great example of those who can be at high risk of passive range injuries. Many dancers have a high proportion of hyper-mobile joints. A quick example of this is a backbend. Most people have a backbend range of no more than 25 degrees, whereas those with hypermobility in their lower backs will have a far greater range than this. As they are able to access these ranges without assistance, meaning they are in active range.

Problems begin to occur if they are then required to match other hyper-mobile dancers or the expectations of the performance they are doing exceeds their natural abilities. To overcome this they can use momentum to push their body into passive range, they will then need to rely on that momentum to carry them back out of it. 

This can result in a far bigger injury than your average person would typically incur. But it isn’t just one area of the body that dancers are likely to have hyper-mobility, they may have it throughout their body, and they will therefore be more likely to end up in their passive range of motion, and more likely to get injured if they are not mindful.

So why does this make a difference to you?

Loading passive range is incredibly dangerous because you have no control of it,
and without control, you can’t ensure that that load goes through the muscles intended, which is ultimately why it causes injury.

This is why some trainers advocate partial range exercises. That being said it can be possible to train and increase your active range. If you find the crossover point between passive and active range, by doing safe movements, you can work on maintaining active control of the range. This will increase your active range and by extension allow you to work the joint to a fuller range, as well as decrease your chances of an injury at that joint.

It is recommended that you only work on this with the support of a personal trainer who specialises in active and passive range. You can see all of our personal trainers by clicking here. This blog piece was provided by active and passive range specialise Richard Kelly.

Richard’s bio:
Functional training advocate Richard has dedicated years of active learning towards the accumulation of new skills for the purpose of supporting his private clients Richard’s ability to offer nutritional support only enhances the final result.
Disciplines: Personal training, Pilates, Running and Stretching.

Perfect Remix For Your Running Session

Embrace the outdoors and get ready to sprint with our new TruTunes. We’re all about running this week at TruBe, so we’ve compiled 20  of our favourite remixes to help you sweat it out. With artists such as Broods, ROZES, and Lauv, you’re bound to be inspired to get outside and run as fast as you can.

Download. Play. Run Fast.


Relaxing Rhythms

In honour of the new service we are now offering of Sports & Thai Massage, we’ve created the perfect relaxing playlist for you. With artists such as ARIZONA, Lorde, and Khalid, you’re bound to relax and renew with our TruTunes. It’s always important to take time out of your busy day to slow down and focus on YOU. Remember that by taking time for yourself, you are bettering all aspects of your life.

Download. Play. Renew.



4 Reasons To Eat Acai Daily

You may have heard about the newest food trend: acai! It’s everywhere– in bowls, smoothies, ice cream, and all the trendiest cafes. What exactly is acai? Acai, pronounced ah-sigh-EE, is the superfood from Brazil and a berry that looks like a grape. It has a natural, sweet taste with a hint of chocolate flavour. You won’t typically find acai fresh in stores due to the shelf life being short. Instead, you will find it in puree form in the freezer section. Acai is the perfect compliment to various ingredients and your new favourite breakfast food. So why should you incorporate acai into your daily diet? Let us fill you in on the top 4 reasons. 

Photo Credit: @alphafoodie

A Boost In Energy

Acai berries have countless proteins, good fats, and carbohydrates which have been proven to be extremely beneficial for keeping your energy levels high. Not only do these berries increase your energy, but they help fight exhaustion and fatigue.  Best recipe for an acai energy bowl? Our favourite bowl at the moment is by The Fit Foodie!

Photo Credit: The Fit Foodie

Clear Complexion

A major benefit of eating acai daily is the ability to maintain healthy skin. Acai berries contain many vitamins to help enhance skin. An article published on PubMed showed that acai was one of the most effective natural skin care ingredients and that the extract found in acai is extremely beneficial for treating acne. Recipe for clear skin? Try this clear skin acai smoothie bowl here, recipe by the lovely Olivia Jenkins.

Photo Credit:

Hair Growth

A variety of healthy vitamins such as A, B, C, and E are found in acai berries which helps hair growth. Not only do the the nutrients found in the berries help new growth, but they  help strengthen hair and help you maintain a healthy scalp. You can even add acai into your shampoo to help your hair…and the smell is delicious. Try this shampoo, a mix of acai and avocado, for serious hair goals.

Photo Credit: California Avocados

Healthy Heart

Keeping your heart healthy is extremely important, and acai does just that. The fruit provides amounts of anthocyanins, which are active in supporting your cardiovascular system. How should you consume the berry for a healthy heart? Try adding acai in your tea. Acai herbal tea is a perfect drink to have during the day, and it’s even 10-30 times richer in anthocyanins than red wine is!  Indulge in the perfect cup of acai tea, with our favourite’s being Stash Tea and SMT.

Photo Credit: @smtofficial

We hope these benefits have inspired you to incorporate acai into your daily diet. Looking for a trendy cafe in London to try acai for the first time? Visit Viva Acai, an acai bar with all your favourite toppings such as peanut butter, kiwi, and coconut fakes. You’ll be part of the acai craze in no time. Happy Eating!

Your TruBe Team