Men's Health Guide: Detailed Explanation of Body Constitution Classification, Conditioning, and Exercise Calorie Consumption

Constitution and Physical Fitness

Common male constitutions can be categorized into three types: cold constitution, hot constitution, and depressive constitution.

1. Cold Constitution

Cold constitution includes Yang deficiency constitution and phlegm-dampness constitution. Those with a cold constitution are often obese, physically strong but physically weak, easily fatigued, listless, sweat excessively, produce excessive phlegm, have frequent urination with clear urine, loose stools, are afraid of cold, have cold limbs and body, and prefer hot foods.

Men with a cold constitution are prone to male reproductive health issues such as low libido, impotence, anejaculation or seminal emission without ejaculation, cold genitals, penile retraction, genital sweating, weak urination or urinary retention, low sperm motility, and infertility. In terms of conditioning, one should avoid exposure to cold and dampness, and focus on protecting Yang energy. Mild and mild medications such as deer antler, ginseng, mutton, bull penis, and wolfberry can be taken.

2. Hot Constitution
A hot constitution includes Yin deficiency and damp-heat constitutions. Those with a hot constitution are often thin, easily agitated, have scanty or yellow urine, dry or constipated stools, are averse to heat and prefer coolness, experience five-center heat (heat in the palms, soles, and chest) or slight fever in the afternoon, and prefer cold foods or drinks.

Men with a hot constitution are prone to hypersexuality, excessive libido, priapism or erectile dysfunction (erections that are not firm and easily flaccid), premature ejaculation, nocturnal emission, decreased sperm motility, excessive azoospermia or abnormal sperm, semen non-liquefaction or prolonged liquefaction time, positive antisperm antibodies, and urological diseases such as inflammatory diseases of the internal and external reproductive organs, allergic diseases, and reproductive system tuberculosis. Men with a "hot" constitution should maintain a light diet, avoiding fried, roasted, and spicy foods. They should also avoid warming and drying foods such as deer antler and dog penis. Mild tonics and foods are recommended, such as ginseng, ophiopogon japonicus, lily bulb, and cordyceps. For health maintenance, they should moderate their sexual desire and pay attention to genital hygiene.

3. Depressive Constitution

Those with a depressive constitution should cultivate a more positive and open-minded attitude, participate in appropriate recreational and sports activities, and learn about sexual physiology and psychology to promote health. Treatment focuses on soothing the liver, relieving depression, and regulating Qi. Tonics should be used cautiously, and pungent and drying aphrodisiac products should be avoided. Mental and psychological support is also essential.

A depressive constitution refers to a constitution characterized by introverted personality, proneness to overthinking, and a tendency towards depression. Men with this type of constitution often possess a certain level of education, unstable personality, fluctuating emotions, and are prone to doubt. They find it difficult to cope with setbacks in marriage, family, career, or social pressures, becoming depressed, unhappy, and unusually sensitive, easily influenced by self-suggestion or suggestions from others.

Men with a depressive constitution often experience chest tightness and discomfort, mood swings, irritability, melancholy, insomnia, and vivid dreams. They are prone to sexual dysfunctions such as impotence, nocturnal emission, premature ejaculation, and anejaculation, as well as urological diseases such as abnormal breast development, male menopause syndrome, and complications after vasectomy.

Standards of Male Fitness

Male fitness is characterized by well-developed muscles, balanced body proportions, a curvaceous physique, and proper posture.

The criteria for judging the balanced development of all muscle groups are: the smaller the difference in circumference between the two upper arms, the two thighs, and the two calves, the better; at the same time, the neck circumference should be greater than the upper arm circumference, and the upper arm circumference should be greater than the calf circumference, with a difference of approximately 2.5 cm, i.e., neck circumference: upper arm circumference: calf circumference = 17:16:15.

Choosing a Fitness Program

Based on your own physical condition and referring to the calories burned in the exercise, choose an activity you enjoy! The calorie burn figures for the following fitness programs are calculated based on a body weight of 68 kg and 1 hour of exercise; other weights should be adjusted proportionally.

Climbing 1500 stairs (not timed) 250 calories
Brisk walking (1 hour 8 km) 555 calories
Sprinting (1 hour 12 km) 700 calories
Cycling (1 hour 9 km) 245 calories
Cycling (1 hour 21 km) 655 calories
Dancing 300 calories
Aerobics 300 calories
Horse riding 350 calories
Tennis 425 calories
Stair climbing machine 680 calories
Handball 600 calories
Slow walking (1 hour 4 km) 255 calories
Jogging (1 hour 9 km) 655 calories
Swimming (1 hour 3 km)
550 calories
Cycling (1 hour 3 km)
550 calories
1.6 km (1 hour 6 km) 415 calories
Golf (walking, carrying clubs) 270 calories
Treadmill (1 hour 6 km) 345 calories
Roller skating 350 calories
Jump rope 660 calories
Skiing (1 hour 8 km) 600 calories
Martial arts 790 calories

Avoid these common exercise misconceptions

Exercise and fitness are common knowledge, but if you don't avoid the following common exercise misconceptions, you will not only fail to achieve fitness results, but may even harm your body.

Misconception 1: Only sweating counts as effective exercise.

Whether or not you sweat cannot be used to measure the effectiveness of exercise. People's sweat glands are different, divided into active and conservative types. Some people belong to the former, while others belong to the latter—this is related to genetics. Therefore, you cannot use sweating to judge the effectiveness of exercise.

Misconception 2: Muscle pain means you're exercising well.

Muscle soreness only indicates overtraining or improper training. When muscles are exercised too quickly, aerobic glycolysis is insufficient, and anaerobic glycolysis takes its place, increasing the concentration of lactic acid in muscle tissue and causing it to accumulate. This stimulates nerve endings in the muscles, resulting in pain. The pain will naturally disappear after stopping exercise.

Myth 3: High-intensity exercise helps with rapid weight loss.

Only consistent, long-term training that burns a large amount of calories and has a strong effect on muscles can achieve rapid weight loss.

Myth 4: 20 minutes of exercise every day is absolutely necessary.

Not necessarily. Generally speaking, 3 times a week, 15 minutes each time, is sufficient.

Myth 5: Muscles won't atrophy after a period of exercise.

Fat will grow back a few months after stopping exercise. Therefore, exercise is not a one-time fix, and the interval between exercise sessions should not be too long.

Myth 6: Bodybuilding is beneficial for people of all ages.

Doctors believe that young people under 18 should be cautious about bodybuilding and should have a bodybuilding coach design a set of exercises beneficial to their joint growth.

Myth 7: It doesn't matter what kind of shoes you wear, regardless of the sport.

Athletic shoes should be selected according to different standards. What sport, how to perform the exercise, and which parts of the body will bear the weight? These factors should all be considered when choosing athletic shoes.

Myth 8: Sports drinks can build muscles.

Ordinary drinking water already contains the nutrients the body needs. Those who exercise for at least 90 minutes a day can drink water containing salt and minerals, but this type of water does not promote muscle growth.