ShapeUp
Figure Out
your Shape
Ectomorph
Ectomorphs are typically skinny.
They have a light build with small
joints and lean muscle, with long
thin limbs and stringy muscles.
Their shoulders tend to be thin
with little width.
• Typically skinny
• Flat chest
• Lean muscle mass
• Hard to gain weight
• Fast metabolism
• Small shoulders
WORKOUT TYPE
Short and intense, focusing
on big muscle groups
TRY: A 20-minute
workout, thrice a week.
Strength training repetitions of six to
10 with heavier weights, with a resting
span of 30 to 45 seconds.
36 HealthNews
If you are going to be putting in time at the gym and sweating it out, you want
your efforts to pay off. In order to get the most out of your workout, the key is in
understanding your body type and choosing the best workouts for yourself. Let
Mr Lim Hun Teck, Chief Physiotherapist, Raffles Physiotherapy Centre, walk you
through the basics. By Joanna Lee
Mesomorph
Mesomorphs have large bone
structures and muscles. They
have a naturally strong and athletic
physique, which is the best body
type for bodybuilding, and a perfect
platform for building muscle.
Endomorph
Endomorphs have a body that is
solid yet generally soft. They gain fat
very easily and are usually shorter in
build with thick arms and legs. They
have strong muscles, especially in
the upper legs hence they may find
leg exercises like squats, easy to do.
• Athletic
• Well-defined muscles
• Rectangular-shaped body
• Gains muscle and fat easily
• Broad shoulders
• Typically short and stocky
• Soft and round body
• Gains muscle and fat easily
• Slow metabolism
• Large shoulders
WORKOUT TYPE
A combination of cardio and
weight training
WORKOUT TYPE
Cardio and weight training
exercises to keep fat gain to
a minimum
TRY: A 20-minute
workout, thrice a week.
A balanced strength training programme
composed of low repetitions for size and
high repetitions for definition.
TRY: A 30 to 40-minute
workout, three to five times
a week.
Strength training programme composed
of higher repetitions with at least 12 to
20 reps (with 30 to 60 seconds of rest
between each set).
Made Me Smile
Racing
Against Time
Dr Timothy Tan Sei Tai
Resident Physician,
24-Hour Emergency
Department
As a doctor in the emergency
department, he fights against time
to nurse patients back to health.
Read on as this calm and composed
doctor shares more on what keeps
him going.
By Joanna Lee
How would you describe
your daily routine?
My day begins with a time of
handover when my colleagues from
the last shift pass on existing cases
which require follow-up. During
this time, I review these cases in
greater detail with them before they
leave work. Thereafter, I attend to
new cases that come in at different
intervals throughout my shift.
What are some of the cases
that you have attended to?
These cases could range from minor
ones such as cough and cold, to food
poisoning, as well as major cases
like accidents and heart attack. My
scope of work includes conducting
investigations, reviewing cases, as
well as suturing and cleaning wounds.
What was the most
traumatic case that
you have experienced?
I have encountered many, but
one of such cases that left a deep
impression on me was attending to
a worker who suffered a laceration
on his arm by a metal blade. He had
a wound that measured about 10cm
long with blood still spurting out
from the gash when he arrived at
the hospital.
the best treatment option available at
that point of time. This is especially
important for critical cases like stroke
and heart attack, when it is necessary
to give immediate attention to
patients within the stipulated short
“golden hour” period.
For this, I am thankful for having
fellow colleagues from a different
discipline who usually respond
very quickly to such cases, thereby
allowing patients to be well on the
road to recovery.
“I love the action, adrenaline rush,
excitement and satisfaction that can be
found in the job that I am in.”
What do you like most
about your job?
What motivates you to serve
with a smile?
I love the action, adrenaline rush,
excitement and satisfaction that can
be found in the job that I am in.
To me, it is just simply being able to
help someone in need and this gives
me a sense of satisfaction.
Working in such a fast-paced
environment keeps me on my toes
and enables me to attend to a variety
of cases.
#MadeMeSmile is a Twitter tag that is used to
share special moments that made you beam.
It could be about your experience with us
and / or about someone who made you smile
Stitching up a deep cut
Also, this job allows me to be the
first respondent to patients who are
in need, and to provide them with
during your visit. Share with us something
that “made you smile today”. Simply follow
and tag us @RafflesMedGp today.
HealthNews 37