Benefits and Drawbacks of Using Sandbags and Weights for Strength Training
Sandbags and lead weights Is wearing sandbags or weights effective for improving strength and muscular endurance? It is often said that wearing sandbags can hinder blood circulation; is it advisable to wear them during class? What are the advantages and disadvantages of wearing s...
Dr. Huang Jianling Reply:
JDR user: Sandbags or lead weights are effective for muscular endurance, but may not provide enough resistance for strength training; additionally, being too tight can impede blood circulation. Improving muscular strength and endurance requires a balance between load, exercise du...[Read More] Benefits and Drawbacks of Using Sandbags and Weights for Strength Training
Fitness Consultation: Addressing Weight Gain and Shoulder Pain Issues
Fitness Medical Consultation I do not smoke and have an irregular exercise routine. My height is 163 cm, weight is 69 kg, and my BMI is 25.97 (which is considered dangerously overweight). Flexibility: 39 (good), Muscle strength: 20 (poor), Cardiovascular endurance: 23.08 (very po...
Dr. Lin Ruixiang Reply:
In summary, you have two issues: 1. Stomach pain 2. Shoulder pain with uneven shoulders. To address the first issue, although I am unaware of your weight loss methods, they generally involve fasting and exercise. During fasting, it is recommended to consume at least 1500 to 200...[Read More] Fitness Consultation: Addressing Weight Gain and Shoulder Pain Issues
Effective Exercises to Boost Your Muscle Strength
What items enhance muscle strength? What items enhance muscle strength?
Dr. Huang Jianling Reply:
Hello, Tom: There are four methods to enhance muscle strength based on the type of muscle contraction: isometric, isotonic, isokinetic, and resistance training. (1) Isometric training (e.g., tug-of-war, pushing against a wall, pushing hands against each other) is also known as st...[Read More] Effective Exercises to Boost Your Muscle Strength
Boosting Cardiopulmonary Fitness Through Aerobic Exercise
Cardiopulmonary fitness Why does engaging in aerobic exercise improve cardiorespiratory fitness?
Dr. Xu Zhenrong Reply:
Hello Mr. or Ms. SEVEN, Thank you for your inquiry about how aerobic exercise can enhance cardiorespiratory fitness. Aerobic exercise refers to activities that involve the rhythmic contraction of large muscle groups, sustained for more than 20 minutes, and elevating the heart r...[Read More] Boosting Cardiopulmonary Fitness Through Aerobic Exercise
Understanding Ligament Looseness: Impact on Joint Health and Fitness
Ligament laxity? I smoke one cigarette every day; I have an irregular exercise habit and have skeletal or joint issues, which may worsen with activity. My height is 178 cm, weight is 70 kg, and my BMI is 22.09 (normal). Flexibility: 25 (poor) ------ (the above is the result of an...
Dr. Zheng Shunping Reply:
Hello: In response to your question, based on the above situation, your flexibility is somewhat lacking, and you can enhance it through exercises such as gymnastics or stretching. If your knee is twisted and cannot fully extend, and you feel a sensation of something being stuck, ...[Read More] Understanding Ligament Looseness: Impact on Joint Health and Fitness
Understanding Fitness Metrics: Blood Clotting, Liver Function, and Enzyme Scores
There is an urgent issue? What do the terms blood clotting score, physical fitness index, liver function score, and enzyme test score represent? (If there are units, what are they?)
Dr. Huang Jianling Reply:
Hello, Xiaoke: Physical fitness indicators include BMI, flexibility, muscular strength, muscular endurance, cardiovascular fitness, speed, agility, explosiveness, and balance. The first five are related to health and are referred to as health-related fitness. Blood clotting score...[Read More] Understanding Fitness Metrics: Blood Clotting, Liver Function, and Enzyme Scores
How to Integrate Fitness Concepts into Every Family Member's Life
How can the concept of physical fitness be extended to every family member and implemented through fitness activities? Hello Doctor: The term "physical fitness" is something most people have heard of, but implementing and promoting it can be challenging. Regarding the t...
Dr. Huang Jianling Reply:
Dear Mr. Huang, In response to your inquiry about how the concept of physical fitness can be extended to every family member and how to implement physical fitness activities, I believe this is a question that many involved in promoting physical fitness are eager to answer. 1. R...[Read More] How to Integrate Fitness Concepts into Every Family Member's Life
Understanding Dilated Cardiomyopathy: Symptoms, Classification, and Treatment Options
Regarding dilated cardiomyopathy? I am a fourth-year nursing student in a vocational program, currently caring for a patient with dilated cardiomyopathy (DCM), which is the topic of my case report. I would like to inquire about the clinical symptoms, classification, complications...
Dr. Chen Qingbin Reply:
Hello: First of all, thank you for your honesty. Secondly, you can gain a preliminary understanding of your question by referring to internal medicine textbooks (such as the Chinese version of Harrison’s Principles of Internal Medicine). For further information, please visit the ...[Read More] Understanding Dilated Cardiomyopathy: Symptoms, Classification, and Treatment Options
How to Increase Your Sit-Up Reps in One Minute: Tips for Improvement
Sit-up I would like to ask how I can improve my one-minute sit-up count, which is currently only 20 repetitions.
Dr. Huang Jianling Reply:
Hello, little pig online friend: For a 16-year-old female, the standard for one-minute sit-ups is as follows: Poor (<20 reps), Fair (21-26 reps), Average (27-30 reps), Good (31-35 reps), and Excellent (>36 reps). Therefore, 20 reps indicate insufficient abdominal strength a...[Read More] How to Increase Your Sit-Up Reps in One Minute: Tips for Improvement
Effective Methods and Principles to Enhance Physical Fitness
Methods and Principles for Enhancing Physical Fitness: Methods and Principles for Improving Physical Fitness:
Dr. Huang Jianling Reply:
Hello Cindy: Methods and Principles for Improving Health and Fitness: (1) Regular exercise is the most direct and effective way to improve health and fitness. (2) Fitness training does not emphasize competition or difficulty. (3) The type, frequency, duration, and intensity of ex...[Read More] Effective Methods and Principles to Enhance Physical Fitness
Understanding the Differences Between Aquatic Fitness and Physical Fitness
What is the difference between aquatic fitness and physical fitness? What is the difference between aquatic fitness and physical fitness? What are the areas of aquatic fitness?
Dr. Huang Jianling Reply:
Hello, Xiaojun! Here is the answer to your question: Aquatic fitness refers to physical fitness in water, specifically water aerobics. Due to the soft and buoyant nature of water, it can reduce the impact on the body's joints during exercise. When combined with rhythmic musi...[Read More] Understanding the Differences Between Aquatic Fitness and Physical Fitness
Understanding the Five Key Components of Physical Fitness
Four essential elements Physical fitness consists of five key components, not four.
Dr. Huang Jianling Reply:
Hello, netizens: Physical fitness is divided into two main parts: (1) Health-related Fitness: This refers to the normal functioning of organs and tissues such as the heart, lungs, blood vessels, and muscles, enabling the body to perform daily tasks, enjoy recreational activities,...[Read More] Understanding the Five Key Components of Physical Fitness
How to Improve Fitness and Gain Weight for a Healthier Lifestyle
How can I improve this? Non-smoker; irregular exercise habits. Height 173 cm, weight 54 kg, BMI: 18.04 (underweight). Flexibility: 7 (poor), Muscle strength: 32 (poor), Cardiovascular endurance: 44.55 (very poor) ------ (the above is the online assessment result) ------ I would l...
Dr. Zhang Yaojun Reply:
Dear Sir/Madam, Since childhood, I have had insufficient body weight, and the number of fat cells in my body has been fixed and difficult to increase. It is essential to have three regular meals each day. A balanced diet is fundamental, including grains and tubers, meat, fish, e...[Read More] How to Improve Fitness and Gain Weight for a Healthier Lifestyle
Understanding Positive Rheumatoid Arthritis Tests After Back Injury
Regarding blood tests showing positive reactions for rheumatoid arthritis? During my military service, I sustained an injury to my lower back after being forcefully pushed by a superior officer. At that time, being young and strong, I did not pay much attention to it. After my di...
Dr. Zheng Shunping Reply:
Hello: In response to your questions. 1. I am unsure if the "positive reaction for rheumatoid arthritis" you mentioned refers to a positive rheumatoid factor (RF) test. 2. When interpreting the results of the rheumatoid factor test in the laboratory, it is important to ...[Read More] Understanding Positive Rheumatoid Arthritis Tests After Back Injury
Does Excess Vitamin A Affect Muscle Growth and Nutrient Absorption?
I'm sorry Excessive intake of Vitamin A, such as 15,000 IU, can indeed have implications beyond eye protection. It may interfere with muscle function, bone health, and overall development, potentially affecting growth in height. Additionally, high levels of Vitamin A can hin...
Dr. Zhang Yuzhang Reply:
Dietitian Tsai Pei-Fen from Tainan Hospital, Department of Health, responded to an online inquiry: Generally speaking, Vitamin A is a fat-soluble vitamin. Long-term high doses, approximately 70,000 to 100,000 units daily, can lead to accumulation in the body, with primary symptom...[Read More] Does Excess Vitamin A Affect Muscle Growth and Nutrient Absorption?
Effective Treatment and Dietary Tips for Managing Hepatitis B
How to treat hepatitis B? Hello Doctor: I am from Hualien. Six years ago, I discovered that I have hepatitis B when I donated blood. However, I have not had the time to undergo a detailed examination until now. I would like to know how to properly check and treat hepatitis B. Wha...
Dr. Chen Qingbin Reply:
Hello, A-Si: If you have hepatitis B, you need to regularly visit the hospital for follow-up examinations and treatment. There are no special dietary restrictions; a balanced diet is sufficient. Health Education Department Director, Chen Ching-Pin.[Read More] Effective Treatment and Dietary Tips for Managing Hepatitis B
Understanding Body Fat and Balance Norms in Fitness Assessment
Fitness Data Inquiry Is there a standard for body fat percentage and balance?
Dr. Zhang Yuzhang Reply:
For data regarding norms, please refer to the "Fitness Guidelines Manual" published by the Republic of China Aerobic Fitness Association.[Read More] Understanding Body Fat and Balance Norms in Fitness Assessment
Effective Home Workouts to Build Chest and Arm Muscles
How to increase chest and arm muscle mass? Hello doctor, how can I increase my arm and chest muscles? Can you tell me how to build muscle at home? Thank you!
Dr. Wang Zhengzhong Reply:
Hello Awei! Your goal is to increase arm and chest muscle. A simple exercise you can do is the "push-up." Additionally, you can use "dumbbells," which come in various weights such as 1 pound, 2 pounds, etc. You can start training with 1 pound, depending on you...[Read More] Effective Home Workouts to Build Chest and Arm Muscles
Maximizing Your Morning Run: Tips for Effective Exercise and Pain Relief
Exercise I would like to ask the doctor a question. I currently run for about half an hour every morning after waking up, but then I go back home and take a nap. Does this mean I am not achieving the benefits of exercise? How can I improve this situation? Additionally, I experien...
Dr. Huang Jianling Reply:
1. Exercising for half an hour each day is sufficient, but the intensity and type of exercise should also be tailored to individual capabilities. The type of exercise (depending on personal fitness levels) and effective exercise intensity (*effective heart rate for exercise is 60...[Read More] Maximizing Your Morning Run: Tips for Effective Exercise and Pain Relief
Effective Weight Loss Strategies for Individuals with Joint Issues
I want to lose weight? Non-smoker; irregular exercise habits with skeletal or joint issues that may worsen with activity. Height: 160 cm, Weight: 70 kg, BMI: 27.34 (obesity is very dangerous). Flexibility: 20 (poor) ------ (the above is the online assessment result) ------ Hello ...
Dr. Zhang Yuzhang Reply:
1. Modern individuals often develop habits of prolonged sitting or standing due to work, which can lead to muscle overload and result in muscle pain, particularly in the neck, shoulders, around the scapula, and lower back. It is recommended to stand up and move around for five mi...[Read More] Effective Weight Loss Strategies for Individuals with Joint Issues
Physical Fitness FAQ
| Arthritis | Family Medicine |
| Obesity | Physical Fitness |