This is another exercise that would typically be done in a gym - on a high cable attachment. Stand erect, with your arms pressed against your sides, with your hands in a pronated position about four inches apart, gripping a bar; now press the bar down until your elbows are fully extended - but don't snap them into a locked position. This movement should be initiated from mid-chest, and only your forearms move. Don't lean over the bar; stay in an erect posture during this exercise. Move through as full a ROM as you can without moving your elbows away from your sides.

VARIATIONS: There is basically only one way to do this exercise, except that you can reverse your grip; but there are a variety of handles, in addition to a straight bar. They include a variety of grips (V-bars, and others with various bends) angled to relieve stress on your wrists and/or change the specific muscle fibers being worked. There is also a rope handle, which requires that you start with a neutral grip, then you twist (pronate) your wrists at the bottom of the movement, which provides a little extra squeeze on the muscle.

This is the same as the bench press for the chest, except that your hands grip the bar close together (as close as you can without losing balance - a Smith Machine helps here. There will still be some pectoral muscle involvement, but the emphasis shifts to the triceps muscles.

Using a dip station or parallel bars, hop up between the bars with your elbows extended; lower yourself by bending your elbows. Go as low as you can (elbows at 90 degree is good). Now push yourself back up until your elbows are straight again (keep them soft). That's one. Note that if you lean forward, this becomes more of a chest exercise. To maximize triceps involvement, keep your trunk erect, or lean back slightly.

VARIATIONS:

This version is done on a bench or chair, and your feet may rest on the floor (for beginners), on another bench or chair to increase the intensity, or you may add weight to increase intensity - options are to place a weight on your thighs (e.g., a weight plate, or some household item - it could be a kid) or to hold a DB between your thighs. To start out, put your hands on the edge of the bench or chair (your back is toward the edge of the bench/chair, but you are not sitting on it. Your hips are flexed so that your legs are aimed out in front of you. Now lower your trunk as far as you can, and then raise yourself back to the starting position (elbows fully extended). This is just a dip, remember; it's just that you can do this at home where you may not have a set of parallel bars.

Lying on a bench, on your back; hold a DB above your shoulders. with your arms close to your head and your elbows fully extended; lower the BB in an arcing movement, using only your forearms (your arms remain vertical), until it almost touches your forehead. Pause, then extend your elbows to the initial position. This exercise has in the past been called a "nose breaker," so be careful. Keep your elbows as close as you can; avoid letting them fly out to the sides.

ALTERNATIVES:

This and any other triceps exercise which is performed in an overhead movement, emphasizes the Long Head of the muscle, which attaches up in the shoulder to the bottom of the Glenoid Fossa. The starting position is the same as above, except that your arms are slanted toward your head at a 45 degree angle, where they will remain throughout the exercise. Bring your forearms down above your head - you may lower the weight into empty space, or lightly touch the bench above your head; it depends on how you position yourself on the bench.

From a seated position, holding a DB in both hands - your palms flat against the underside of one end of the DB, which is in a vertical position, and your elbows are extended; lower it to 90 degree, or lower, if you can. Keep your arms close to the sides of your head as you do this exercise. Now extend your elbows to the initial position.

That's one.

As you might expect, this is another gym exercise. Check with the staff for proper use.

Another gym exercise. Begin in a standing position, bent forward about 90 degree from the hips. Your arms are held against your sides, and should be approximately parallel to the floor. Your elbows are bent so your forearms are hanging vertically, with a DB in each hand (neutral grip). Straighten your arms and flex the muscles (squeeze them, that is). Now lower the weights, but don't let your arms move. [You remember, I hope, that an arm runs from the shoulder to the elbow.]

ALTERNATIVES:

These consist mainly of grip variations: pronate or supinate your wrists as you get to the "squeeze" part, and you may also do this one arm at a time, while supported with one hand/knee resting on a bench. There is one more serious variant:

Modify the previous movement by moving the DBs higher from the extended elbow position. That is, from the initial position, extend your elbow, hold it, then, from your shoulder, raise the DBs as high as you can before pausing. Then returning (in a distinct two-part movement, to the initial position. The point is to involve the Long Head. One final triceps exercise:

This exercise is good because it can be done at home with absolutely no special equipment. All you need is something to lean on. The resistance is your own body weight. Lean forward against the edge of something (desk, bench, table, ??? - which should be below waist height), with your hands about 12 inches apart, and with palms down. Keep your back flat, of course. Now bend your elbows, and lower yourself until your head is between your hands (see Figures 7-1a (start and end positions) and 1b (the elbows flexed position)). At this point your elbows should be close to your head. You can change the intensity of this exercise by moving your feet closer or farther away from your feet, or by positioning your head either above or below the top of the object against which you are leaning.

Figure 7-1a       Figure 7-1b

WRISTS/FOREARMS

Start in a seated position, with your forearms resting on your thighs (or you can be on your knees with your forearms resting on a bench), and with your hands floating in the air just past your knees. You are holding a BB with a supinated grip. Curl your hands downward (extend your wrists) and at the same time, open your fingers and allow the BB to roll down your fingers as far as it can go without being dropped (your wrists and fingers are extended). Now roll the BB back up until your fingers are securely gripping it and then flex your wrists fully. [Remember that flexion is moving bones toward each other, about a joint ( e.g., make a fist and your fingers are flexed); and extension is when bones move away from each other, about a joint (e.g., open your hand and your fingers are extended).] That's one. Note that you will feel both the extensor and flexor muscles, even though the flexors on the inside of the forearm are what we are focusing on.

Assume the same position as above, but your grip is palms down (wrists are pronated). We will now focus on the extensor muscles of the forearms. Curl the bar backward (extend your wrists); you will feel this along the top of your forearm. Now move the BB down as far as you can, by moving only your wrists. Repeat as you desire.

This exercise requires somekind of special equipment. There is a special device, although I have never seen one in any gym, consisting of a bar (roughly 18 inches long), with a weight attached to one end. One could actually use something like a hammer. A DB could be used, although that is not a good option because of the weight distribution (which would be on only one end, ideally). A good option is to use a DB (not the fixed weight variety), but add a weight to only one end of the bar. Now hold the bar at the unweighted end and in the vertical position. Your arm should be tucked against your side with your forearm out in front of you and parallel to the floor. Now rotate the bar to one side until it is parallel to the floor and then rotate it back to the other side until it is again parallel to the floor. You may find it advantageous to rest your forearm on your thigh or on a bench. Control the movements; and to decrease the resistance, just move your grip up higher on the bar.

Start in a standing position with the weight bar held so the weighted end is pointed out behind you - elbows extended. Obviously a neutral grip is used. Allow the weighted end of the bar to drop down: now you are at the starting position for this exercise. Raise the weighted end of the bar as high as you can by moving only your wrists. Lower the weight slowly and under control. That's one.

This exercise is done exactly like the previous one, except that the weighted end of the bar is pointed to the front.

QUESTIONS AND ANSWERS

Q Where are we in the great cutting board controversy - wood or plastic?
S.M. San Jose, CA

A It seems that there still is no definitive answer to this question. Some like plastic because it's easier to clean. The last thing I read was that either wood or plastic are okay, as long as the proper precautions are followed. The crucial issue is cleaning your board after every use, especially after cutting raw meat. Use lots of hot water and soap. Using a dishwasher is thought to be best. Cutting raw meat carries the highest risk of spreading nasty bacteria - to salad veggies, for example. Wash your board well; and replace it often, especially if it gets cuts or nicks in them - places for the bad guys to hide.

Q Are antibiotics really becoming less effective, as I have been hearing lately?
A.F., Chico, CA

A Apparently yes, unfortunately. They seem to be getting less effective as a resultof mutations caused at least partly by inappropriate uses over a 50 year time span - like prescriptions given for antibiotics when the offender is actually a virus, not a bacterial infection. Will we start croaking from common (minor) illnesses - like in our not too distant past when there were devastating plagues on the planet Earth? On the other hand, I just heard that scientists are attempting to recreate prehistoric bacteria from amber (shades of Jurassic Park) that modern "bugs" won't be able to resist. I'm not sure which is scarier: modern, resistant bacteria, or scientists trying to "reinvent" ancient bacteria.

Q Some people say to rest - no workouts at all - when one is sick. Others say work out - sweat away the illness. What should I believe?
B.B., Boston, MASS

A I think a reasonable recommendation is that if you have a cold, exercise may help by elevating the immune system, but start easy. If you feel okay, increase your intensity, but stay below your normal level. If you feel worse after your easy start, hang it up for the day. If you're really sick - fever, chills, etc. - skip the exercise all together. It would most likely weaken the immune system and worsen your illness - maybe even cause it to spread in your body. A corollary to this is, according to the April Œ95 issue of Consumer Reports on Health, that exercise does boost the immune system, according to recent studies; but not if it is exhausting (for example, Olympic distance runners frequently get sick - lots of colds - but they exercise on the edge of exhaustion).

Q Can you explain "afterburn?"
B.W., Boise, ID

A Basically, it refers to the fact that there is a period of increased metabolic rate after exercise, but a recent article in HEALTHLINE (March 1995) explains it in more detail. According to a Swedish study, intense exercise of 30 minutes or more can result in up to 50% of the calories burned during exercise to be burned after the exercise is over. Furthermore, after exercise, the body can increase use of fat by 300% over a person at rest, without exercise. Intense exercise burns less fat than carbs, by percent; but burns more fat after exercise - the more intense the exercise, the more fat burns afterward. Exercise creates the positive afterburn, at least partly, because it increases muscle temperature which causes more calories to burn. The longer and faster you go, the more post-exercise calories you burn. Note that the normal advice that low to moderate intensity leads to a higher fat content as fuel doesn't mean that high intensity doesn't burn fat. In fact, it does; and can burn more fat, at a lower percentage because high intensity exercise burns more overall calories.

Q Have you come across anything new on the back-pain front?
M.N.F., Newark, CA

A Yes, but it was not a result of a very large study, so the results may or may not be significant. According to the February 9, 1995 "N.E. Journal of Medicine" a study of a group of patients suffering from acute low back pain found that of the three modalities: 1) bed rest, 2) exercise, and 3) normal activity, as possible. Normal activity was better than either of the other two options. In the case of bed rest, over two days resulted in slower recovery than those who just "carried on." Accoding to this study, exercise may not quite be a universal palliative after all.

Q I am involved in a once-a-week weight training program; am I wasting my time? I don't really like it, but I'll continue if it's worthwhile.
S.M., San Jose, CA

A I can understand your position. I have been training with weights since the 60's when I was in college. At that time I enjoyed it - you know, a man thing. Later I continued weight training on my own even though I felt a bit depressed after my training sessions. I did not enjoy them at all, but felt that it was worthwhile as part of a general fitness program. Now, and for the last few years, I actually enjoy my workouts. Anyway, back to your question. If you were to read even a little bit of the literature available on weight training, you would likely encounter scads of potential positive benefits of weight training; but I will focus on a couple of the more obvious ones.

First, is the cosmetic component - muscle toning and impact on managing body composition (i.e., fat vs lean body mass). Muscle toning ("tone" is a constant state of moderate muscle contraction (a "tight" body)). The obvious benefit is improved appearance. If your toned muscles are obscured by a layer of fat, weight training can contribute to reducing it (aerobics get rid of it, but with help from weight training). It's contribution is to metabolism, which for our purposes is how fast we convert food to energy and all that other stuff. This is really a much more complex issue, but we don't care, at least for now. Each session burns some calories, but the time immediately after a session is one where your metabolic rate is temporarily boosted (often called "afterburn"). More importantly, metabolic rate is determined to a large degree by the amount of lean body mass (muscle, bone, etc.) one has (the larger the amount of lean body mass, the higher the rate of metabolism; which can be increased by weight training.

Second is the "strength" component. For the young, this often isn't considered to be of any real significance unless they are involved in sports. As we age - whether from 20-30, 40-50, or later - increases in strength become very significant, just in terms of daily living, not to mention athletic pursuits (like golf or cycling). This is especially significant for women, who start life with less muscle and skeletal size than men, on average. And all of us start losing muscle and bone density both as a result of the normal aging process, and as an accumulation of increased inactivity throughout our lives. [Note that this doesn't just refer to couch potatoes; it's all of us and our accumulation of using mechanical "things" (cars, dishwashers, computers - a plethora (there it is again) of time/labor-saving devices]. Incidentally, this degradation of our bodies may start as early as twentysomething. Weight bearing activities (walking is one, so is weight training) seem to facilitate retention of bone density (again, primarily, but not exclusively, a women's problem - bone density loss, that is). I hope I've made my point about the benefits of weight training; it's beneficial even if you don't like it. One other obvious benefit from weight training is postural. Muscle strength helps us stand up straight, even into old age. Now let's address the last aspect of this question - is once-a-week worthwhile?

Is it optimal? No! Is it worthless? No! You can improve your fitness level by taking small steps, but you must recognize that your improvement will also come in small steps. My personal exercise philosophy is that "anything is better than nothing." To verify the validity of that point-of-view, I talked to one of the founders of the Health and Fitness Institute - a company devoted to certifying Personal Trainers, Strength Trainers, Aerobics Instructors; as well as conducting seminars on various aspects of fitness, and more. My belief that "something is better than nothing" was vigorously affirmed, especially for women.

Q Who is Covert Bailey? I know he has something to do with exercise, but I don't know what.
C. M., San Jose, CA

A He is a "fitness guru who lives in Oregon. He runs a facility that does a lot of fitness testing - things like body composition. He is also the author of a number of excellent fitness books - a "Fit or Fat" series, and, his latest, "Smart Exercise." They are an excellent choice for someone interested in reading about fitness, without having to know a lot of technobable; especially his target diet concept about how to eat healthy. He also gives lectures, some of which have been on TV (PBS). I recommend all of this stuff.

LETTERS TO THE EDITOR

I learned something about spotting the other day. I had learned from one source (a video) that the proper technique is to press on body parts (e.g., elbows or ankles) - not to take the weight away from the lifter, but this technique was used while training women, and the weights used were very light. It works if you just want to assist someone who can actually do the complete set, as designed. But for men, who are lifting a heavy weight, you pretty much have to help by holding onto the bar. A particular example is the bench press. Some men (always a male, in my experience) will use very heavy weights and plan to do a set which they know they will need major assistance to complete - at least the last rep or two. This will typically require helping by pulling up on the bar (we're still doing bench presses), not just pushing up against his elbows, especially if you are the spotter and you don't happen to be Hercules. The bottom line, I think, is that the phrase: "don't take the bar away from him/her," is appropriate when light weights are involved - and most machines. It should be the lifter's responsibility to use spotters appropriate for the weight being used; and, the spotter should not be expected to do the rep. It doesn't do you (the lifter) any good if your spotter does the work.
R.M., Malibu, CA

I have a message about trans fat to distribute to your readers. As most of you know, trans fat (trans fatty acid) is a product of partial hydro-genation, which is a process by which certain food products are thickened. Trans fat is not required by the FDA to be included on nutrition labels, even though it mimics saturated fat (i.e., it increases LDL cholesterol; it contributes to heart desease). A product can currently be labelled as lowfat or nonfat, but contain a high level of trans fat - there is no way for consumers to know the actual amount. We can know that there is trans fat in the product, but only by scrutinizing the ingredient list for the phrase "partly hydrogenated," there is no clue about how much. There is a grassroots movement to support the recommendation to the FDA that trans fat be required to be included as saturated fat on nutrition labels. To participate, write to:

       Commisioner David Kessler
       Food and Drug Administration
       5600 Fishers Lane
       Re: Docket No. 94P-0036/CP1

C.C., Berkeley, CA

Some of my friends like to drink beer after a race., but that habit is not a good one. Beer/alcohol is not a good fluid replacement because:

• It is slow to leave the stomach, so, if it could rehydrate one's body, it would do so slower than, say, water

• alcohol in beer aggravates dehydration by increasing urination at a time when it is important to retain water,

• alcohol requires energy to be metabolized by the liver - not good since you just expended significant energy; not to mention potential liver damage, over time.

On the subject of eating and exercise - again. Because of the X-factor, some of the following recommendations may not apply to you, and you might want to experiment if any of them prove to be difficult for you to follow. Generally, it is recommended that an athlete should not ingest carbohydrates 15-45 minutes before exercise, because It could cause hypoglycemia (low blood sugar) shortly after beginning the exercise, which could lead to early exhaustion by depriving the muscle of glucose (one of its energy sources). Carbohydrate feeding during exercise lasting more than one hour helps to maintain your energy level. It isn't known exactly why exercising bodies should avoid eating carbohydrates 15-45 minutes before exercise, while carb feedings during extended exercise is beneficial, but evidence supports both conditions.
A.H. Ph.D., Stanford, CA

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