Just the FAQs: Answers to frequently asked questions on health & fitness - Q&A

Muscle & Fitness/Hers, Feb-March, 2002

When Push Comes to Shove

Q I know push-ups are part of a good upper-body routine, but I can do only three sets of 5-7 reps -- on a good day. That doesn't seem like enough to generate any benefit. Should I do a combination of regular push-ups and the girlie kind (knees on floor) until I can do more of the real ones?

P.L.

Memphis, Tennessee

A IFBB fitness pro Jennifer Hendershott, runner-up at the 2001 Jan Tana Fitness Championships, responds: "First, don't get frustrated -- the kind of strength improvement you're after may take time, but you'll get it. To hasten the process, start doing incline push-ups, where your feet are on the floor and your hands are up on an aerobic step or two. Slowly lower your chest to the step and return to complete one rep. Through time, you can lessen the incline until you're doing regular push-ups on the floor. Although they're more difficult, decline push-ups, where your feet are up on a step or steps, are also very effective. If you work your chest from different angles, you'll be less likely to hit a plateau in your program, and in no time you'll be doing one-arm push-ups. I can help you with those, too!"

10 the Easy Way

Q I never used to have a weight problem but now, at 29, I find myself with 10 extra pounds that I just can't seem to get rid of What's the first thing I should do to correct this problem?

P.B.

Castaic, California

A IFBB fitness pro and personal trainer Lovena Stamatiou Tuley, who finished 10th at the Fitness International in 1999, responds: "Try not to drink as many calories as you do now When evaluating the diets of clients, I often find that up to one-third of the calories they consume come from juice drinks, regular sodas and beer. Not only are these lower in nutritional value, but they're also high in calories, loaded with simple sugars and do a poor job of satiating thirst. If you feel like you need caffeine or a carbonated beverage, try iced tea, diet drinks or caffeinated bottled water"

Know Thine Enemy

Q I've managed to adhere to my diet for three months; even when go out to eat, I stick with the program, more or less. My biggest challenge is the buffet line, where I still tend to overeat. I really don't know what should be putting on my plate and what I Should be avoiding. Help!

O.T.

San Juan, Puerto Rico

A Maria Kwiatkowski, PhD, an exercise psychologist who has helped physique athletes manage their food issues, responds: "Buffet lines don't have to be a nutritional disaster area. In fact, because they offer so much variety, buffets can be great for a fit, health-conscious woman if she knows what she's doing. I'll often get a salad, and then put hard-boiled egg whites and turkey on it, maybe some fish, and grab some fruit for dessert. Suddenly I've got a nice combination of lean protein and carbs. The key is educating yourself about the caloric content and nutritional value of foods -- and that's something you should be doing anyway!"

Front & Back

Q I keep reading conflicting information about whether I should Q be doing my pull-downs to the front or the back. Who's right and who's wrong?

B.B.

Oxford, Mississippi

A The fact is that science doesn't have a definitive answer. David McWhorter, PhD, CSCS, assistant professor of anatomy at the University of Health Sciences College of Osteopathic Medicine in Kansas City, Missouri, says: "Pull-downs should be performed to the front and the back -- for example, in alternating fashion -- so that you're pulling with your arms both internally and externally rotated at various times. This enables you to work the smaller scapular muscles with a single exercise."

But not all experts share that opinion, because the behind-the-neck variation can be hard on the delicate shoulder joint. Mark Casselman, MS, CSCS, says: "The answer to this question isn't that simple. It will be different for each individual, and depends on factors such as your shoulder joint flexibility, injury history, and the relative strength of all the muscles that work together to move and protect your shoulder joint. In short, if you have flexible, perfectly balanced muscles around your shoulder joint and no history of injuries, you could perform the pull-down to the front or rear with few, if any, problems. However, if you suffer from a muscular imbalance or weakness, or have experienced an injury to the joint or rotator cuff, then you should avoid the behind-the-neck pull-down. Instead, choose to overload your muscles with the pull-down to the front while you work with a qualified specialist to rehabilitate your weaker, less flexible shoulder muscles with other exercises."