F or this month's issue, it is time once again to catch up on general fitness tidbits. In the coming months of this new year, the body parts series will be concluded with articles on the skeletal and muscular systems.

Some Anatomy Review

First off, let's review proper Anatomy descriptions of arms and legs. In official jargon, an "arm" is that portion of our upper body ap-pendages from the shoulder joint to the elbow. From the elbow to the wrist is the "forearm." The upper leg is formally called the "thigh," and the "leg" is that portion from the knee to the ankle.

In the event that anyone is confused about, or even cares about, the sawtooth-shaped seratus anterior muscle, here is the real stuff. [I would not bother with this, but I have heard it described (on a TV exercise program) as an abdominal muscle - which it is not - and in other inaccurate ways.] This muscle is located along the side of the thoracic cavity, under the armpit, and descends to where it bumps into the oblique muscles. It functions to raise the arm, and in all "pushing" motions like during pushups or bench press exercises.

More anatomy. Many TV exercise programs are under the mistaken impression that adults have a "tummy." They do not. This is an organ solely in existence during early childhood, but it gradually disappears with normal physical maturity. The word "tummy" also refers to an area of the body; which, with physical maturity, evolves into the abdomen, or abdominal cavity - often incorrectly called the "stomach;" which we all know is a major organ in the digestive system. Anyway, in the MAF FITNESS NEWSLETTER there will be no tummy or stomach exercises, nor will we lay on our stomachs or tummies. [Why can we lay on our stomach, but not on our lungs?] In an effort to counteract these egregious errors, we will henceforth use the proper anatomical/kinesiological terms - prone and supine (essentially face-down and face-up, respectively).

Warm-Up Stretching

A recurring question asked about an exercise warm-up is: "what is the best way, and when should I stretch?" Let's address this question relative to two major exercise modes - aerobics and weight training.

For an aerobics exercise session (Running/jogging will be used as an example, but the same principles apply to any aerobic exercise form.). The most acceptable method of warming up for jogging/running is to just start out slow, and gradually increase your speed. Stretching should only be done by a warm body; therefore, if you want to include stretching in a warm-up, it should follow some light jogging. It is common to see joggers start out cold by contorting themselves in all kinds of stretching movements - that is incorrect. Stretching at the end of your jogging session when your muscles are warm and pliable would, however, be a very good choice. For weight training, the warm-up/stretch question has much the same answer.

The "Trunk"

Just a few minutes ago I saw another TV fitness program anatomical faux pas. Someone started talking about exercising the "trunk," and was asked what, actually, is the trunk. The answer given was that it is the midsection - basically the abdominal area. Well, at least she was partly correct. The trunk (torso) is properly defined as the thorax (chest cavity), abdominal cavity, and the pelvis - essentially the upper body minus the head, neck, and arms.

I continue to, occasionally, watch TV exercise programs - I have picked up some good exercise information from them, but when they get into anatomy or kinesiology, they are often out-to-lunch, and these people are supposed to be certified exercise specialists. Unfortunately, they (the programs) often appear to be little more than beefcake/cheese-cake venues.

Importance of Water

On the importance of water. This has to be the most important nutrient for us humans. Think about it. People have gone on hunger strikes for over a month, and survived; but go beyond about three days without water and you're dead. Our bodies are about 60% water, and muscles are even more at 65 - 75% water. The body has a number of important uses for this nutrient - one is its involvement in all metabolic activities; like burning fuel, including fat. Being even a little dehydrated can adversely affect your body's ability to function properly - including during (especially during) exercise. Dehydration, among other things, decreases your oxygen supply, and concomitantly, your ability to generate energy. Additionally, water helps transport waste products through and out of the body, carries oxygen (water is the major component of blood), helps regulate body temperature, lubricates joints, and more.

So drink plenty of water daily - we lose it constantly through urine, sweat, and stools. We should drink six to ten cups of water a day, or about two liters. But it doesn't all have to be water - juices, milk, tea - all liquid intake, some of which can even be in food (like fruit and vegetables) count. Remember that caffeinated and alcoholic beverages are diuretics, so, if you use them, do so in moderation, or add to your water intake as compensation. Remember the urine test: yellow means drink.

Exercise Updates

Here are three exercise updates: the Reverse Grip Triceps Pressdown, for the triceps muscle, the Machine Leg Curl for the hamstrings, and a weight training technique called Breakdowns.

Reverse Grip Triceps Pressdown - This exercise requires a piece of equipment that is found in both commercial and home gyms - a high pulley station with a straight bar (or any of numerous alternatives). Stand with elbows tucked into your sides, and a bar held with a supinated grip. Your elbows are bent at 90degree. Now straighten your arms and squeeze your triceps muscles. Then slowly bend your elbows to return to the initial position. Note that the initial position may be about chest-height, but not so high that your elbows move away from your sides. The 90 degree position lets you use more weight, but the chest position provides a wider ROM.

According to the exercise physiologist who originally wrote the article from which the information presented here was extracted, the medial head of the triceps muscle starts this exercise; then, as intensity increases, the lateral head comes into play, and , finally, as intensity increases even more, the long head gets into the act. So it is the lateral head that does most of the work during this exercise.

If you do one arm at-a-time, you can work through a wider ROM.

Leaning over the weight, a frequently seen technique in any gym (almost exclusively males who are trying to use very heavy (too heavy, usually) weight), reduces the effectiveness of this exercise.

To get the best results, stand sideways to the weight stack.

Do this exercise last in your triceps routine; and use a relatively light weight to ensure full elbow extension.

Note that you can also do this exercise in a supine position on a bench or the floor, and with a barbell or dumbbells.

The Machine Leg Curl (same source as for the previous exercise) is done on a piece of equipment normally found in a gym, or on many home exercise benches. This exercise attacks the rear thighs - commonly called the "hamstrings," which consist of the biceps femoris, semitendinosus, and semimem-branosus muscles. Start in a prone position, with your knees just past the edge of the bench, and with the pad against the back of your upper ankle. Now move the pad (weights) toward your buttocks until your legs are at least vertical (as close to your butt (please forgive my lack of anatomically correct language for this body part) as your normal ROM will allow, pause briefly, and then slowly return to the initial position. This exercise is commonly done in a slow and controlled manner, but, with heavy weight, an explosive movement may be used to get the weight moving. If you are on a flat table/bench, put a folded towel or small pillow under your hips to alleviate excessive strain on your lower back. You should return to full extension to prevent shortening your ROM for this muscle group. And your feet should remain pointed straight during this exercise.

Note that some equipment allows for this exercise to be done in a standing position. You can also do this exercise at home by standing, and raising one heel (use ankle weights for resistance) toward your butt. Your thigh remains vertical as your leg flexes and extends.

Now for Breakdown sets. Let's use the Leg Curl exercise that was just described, as an example. Start with, for instance, 100 lbs. Do 12 reps, then quickly drop down to 80 lbs, and do a set of 10. Then rapidly switch to 60 lbs, and do a set of 8-10. These are very arbitrary numbers used just to give you an idea of how to do this - play around with them. You want to really make the muscle work - give it a good "burn."

Here is a variation, using the same exercise (the leg extension exercise can also make good use of this type of set), and called a descending set. This variation is performed with a light weight at a slow speed. Hold the flexed position, then slowly return to full extension. Complete this set, then use a lighter weight, and repeat the same flex-hold-extend sequence, still very slow and controlled.

Fat Storage

Let's revisit the subject of fat storage, and the virtual paranoia about eating fat, and some other related "stuff." First of all, fat's bad reputation comes about from two characteristics of fat and how the body handles it.

First off, fat contains over twice as many calories - gram-for-gram - as do protein or carbohydrates (nine calories per gram of fat, as opposed to four calories for a gram of either carbs or protein).

The second "problem" with fat is that it is sooo easy to store. Our fat cells can take on fat storage with little energy cost. Whereas, either protein or carbs, in excess, can be converted to, and stored as, fat. At least part of the calories expended to store cabs or protein as fat is called "TEF" - thermal effect of food; in other words, calorie loss through heat. Here is an example: eat 100 calories of extra fat, and the body stores about 97 of them in fat cells, and three are lost as heat; but eat 100 calories of extra carbs, and the body stores 77 as fat, and loses 23 as heat. Also, the body wants to store carbs in muscle and liver as glycogen (the storage form of glucose, a major energy source). Only when glycogen stores are full are carbs stored as fat. The bottom line is that fat calories are more fattening than carb calories. But don't lose sight of the fact that excessive calories, regardless of the source, are fattening. Excessively high calorie diets make us FAT.

Now that the fat bashing is over, let's note that fat isn't all bad, in fact, we couldn't live without some. Some fat, called "essential fat," is required for a healthy body," it protects internal organs, helps with the body's temperature control, and is an important component of all body cells. It is estimated that males need about five percent body fat to sustain life, and that females need about eight percent. But for basic fitness, a male can expect to be in the 10-25% range (there have been instances of top level athletes measured as low as one percent, but that is extremely unusual), and a woman in the 15-30% range. [The upper limits of these ranges are very high, and I question the source, but I guess that "fitness" can be measured in several ways; one of which is "optimal health," which I don't consider to be the same as "fitness." But I think this "issue" is more a matter of semantics than anything else.]

An important aspect of fat "burning" is that it requires oxygen. Therefore, to burn fat you must exercise aerobically. But, anaerobic exercise, specifically weight training, builds muscle, and muscle tissue burns more calories than fat does. So weight training and aerobic exercise go hand-in-hand to facilitate weight control.

And remember, those of you who are weight (fat) conscious, that alcohol is also expensive in terms of calories - a gram of alcohol equals seven calories, and "empty" ones at that; little or no vitamins or minerals (that is: devoid of nutritional value). On the up side is the current thought by many that moderate alcohol intake may have some health benefits relevant to heart disease; BUT, nobody [except maybe an alcoholic in denial.] encourages nondrinkers to drink - the known risks of alcohol abuse outweigh any possible benefits.

Muscle Soreness

On the subject of muscle soreness from exercise; there are two types of exercise soreness (well, three, if you count the searing pain as a muscle tears and rolls up like a window shade). One is commonly called the "burn," and is just a buildup of lactic acid from intense muscular effort. Lactic acid buildup is rapidly dissipated, and the soreness (burn) is too. A second kind of muscle soreness that is associated with exercise is the longer-lasting soreness that sometimes appears a day or so after an exercise session, and may last up to about three days. This variety is called "delayed onset muscle soreness," or DOMS. It is thought that this is caused by micro-tears in exercised muscle, and usually occurs after a new exercise is performed, or the intensity of an old one is somehow increased. Normally the presence of DOMS indicates the need for rest to allow the body to repair itself. That does not mean that you shouldn't work out two days-in-a-row, but that the affected body part needs a day or two of rest.

Healthy Snacks

Many times I have been asked about healthy snacks. Here are a few from a list originally put together by Nancy Clark, a well-respected sports nutritionist:

• Dry cereal, alone, or mixed with dried fruit- like raisins or apricots.

• Popcorn eaten plain or mixed with spices like onion or powder.

• Muffins, preferably made from corn or bran. Beware of the fat content if these are not homemade.

• Fruit - any fresh fruit. Dried fruit is especially portable if you are on the move.

• Crackers - the low-fat variety, like stoned-wheat or Ry-Krisp.

• Bagels and pretzels, particularly whole grain varieties for their nutrient content and low fat.

• Nuts and seeds are a good source of protein and vitamins - especially B and E, but don't forget that most of these foods are chock full of fat, so don't go overboard.

DHEA Hormone

There is a hormone, DHEA, which has been called a "superhormone" (in a book, not by scientists), with all kinds of claims - things like extended longevity, weight loss or gain, prevention of cancer, heart disease. Alzheimer's, fights AIDS, and more. It is reminiscent of the eicosonoid theory in The Zone.

The problem with DHEA is that there are no significant studies on what it really does in the human body, including what side effects might be associated with it. There is absolutely no proof that DHEA supplements do anything, and negative effects of hormones sometimes aren't discovered for years

DHEA is a steroid hormone more-or-less related to testosterone and estrogen. Infants have very little of this stuff. It increases and peaks in amount in a person's mid-twenties. From the early thirties, its levels decline. This cycle has led to the thought (mainly by commercial interests) that it is a kind of "Fountain of Youth." But, still no one really knows what it does.

A lot of DHEA's supposed miracle properties are the result of some studies using rats, but rats aren't humans (welll, usually). A study on humans (16 participants) seemed to show some positive results, as have a few other small studies.

The bottom line, according to doctors involved with DHEA is that long-term studies are needed because of the potentially dangerous, broad-spectrum side-effects. The commercial hype about this substance has many people rushing to buy it. but because of the potentially risky, irreversible side effects, medical opinion is to not take DHEA at this time.

Heel Pain

Here is some information on heel pain that was extracted from the most recent issue of HEALTHNEWS, a publication put out by the publishers of The New England Journal of Medicine. A group of researchers set out to find out if OTC shoe inserts worked as well as custom-made orthotics. The OTC appliances looked at were in the $15 to $40 range - the orthotics in the $200 to $400 range. An overwhelming number of people were happy with the relief they got from OTC silicone heel cushions, heel cups, heel pads, or arch supports; as opposed to those with custommade orthotics. In fact, more patients were more satisfied with relief from a stretching program than from the expensive, custom-made orthotics.

At least for use during exercise, soft orthotics are preferable to the rigid variety, which can cause stress fractures according to a researcher from USC. She recommends first trying OTC appliances, and stretching, like rolling a golf ball around with the bottom of your foot. But after two weeks with no relief, go the conventional route, and see a doctor.

To prevent the problem in the first place, she suggests wearing well-cushioned shoes, getting new running shoes about every 500 miles, and, most importantly, keep your weight within 20% of "normal."

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