Health-and-Fitness online information.

It's never easy deciding to get back on track after a long layoff. Bouncing back to the position you once occupied grows increasingly difficult as time goes by. It's much easier to allow the downward trend to continue than it is to put forth the effort necessary to improve.

I've seen it happen many times, seen onetime fitness devotees stumble, and then let a temporary setback turn into a complete breakdown. It starts out small, with a few weeks away from the gym, or a few weeks deviating from an otherwise strict meal plan. Before you know it, those few weeks have turned into a few months, maybe a few years, and one day you look up to find out you're far adrift from the blueprint that initially paved your road to success. And you're left wondering how in the world you ever let things get so out of hand.

But take the time to assess the situation, and you'll likely find solace and then inspiration in the knowledge that you weren't always this way. And therein lies the proof that you don't have to stay this way. The first step toward self-improvement begins with the desire to improve. Armed with that, all you have to do next is begin, and then you are well on your way to reaching your goal.

And what better time is there for a new beginning? As spring makes its early push to break through the blanket of winter, vow to make a push of your own. Start small, by thinking of something you can do tomorrow to break out of your slump. I'm sure you'll find that once you've taken that first step, each ensuing one only grows easier.

Q I have a 17-year-old daughter who tells me that some of her friends other teenagers routinely participate in oral sex because they don't view it as sex, and they don't believe there are any diseases associated with such an activity. What is the real story about oral sex and sexually transmitted diseases?

J.D., Ft. Lauderdale, Fla.

A Your daughter is describing what has become a fairly common but troubling situation among some teenagers who view oral sex as "no more than a goodnight peck on the cheek."

Many teenagers who engage in oral sex believe there are a number of benefits associated with it, including no concern about pregnancy, plus the belief that it keeps virginity intact. But perhaps the overriding belief is that in oral sex there is no risk of AIDS or other sexually transmitted diseases (STDs).

Doctors say not only are they wrong, but they could be dead wrong. Oral sex can transmit a variety of STDs, including gonorrhea, herpes, genital warts, chlamydia and even HIV, the virus that causes AIDS (although it's more common to contract HIV through intercourse). In many cases, doctors say, some persons may not suspect they have contracted something orally because early symptoms may be nothing more than a simple sore throat.

Researchers at Tokyo's National Cancer Center Research Institute have found that women who ate at least three bowls of miso soup a day had a 40 percent reduced rate of breast cancer than those who ate only one bowl of the soy-rich delicacy. The women who ate two bowls a day cut their risk by 26 percent Miso--which contains fermented soy paste, seaweed, bean curd and vegetables--is loaded with isoflavones, which mimic the action of estrogen and are thought to block the cancer-causing effects of the female hormone. The study, published in the June 18, 2003 Journal of the National Cancer Institute, tracked the eating habits of more than 21,000 women aged 40-59 for 10 years. The benefit was greatest among postmenopausal women.

Q I'm concerned about my husband because he works long hours and gets very little sleep. I know this can't be good, but what kind of problems can lack of sleep cause him?

J.S., Cumming, Ga.

A There have been numerous studies on sleep deprivation, and researchers continue to say that a person needs at least eight hours of sleep during a 24-hour period in order to prevent neurobehavioral defects.

For example, doctors say a person who routinely gets fewer than six hours of sleep can experience some serious consequences. Such a small amount of sleep, they say, can affect coordination, reaction time and judgment--some of the same hazardous effects that are associated with drinking too much. Studies say 16 to 60 percent of road accidents involve sleep deprivation.

Additionally, people who get too little sleep are more likely to experience anxiety and depression, higher levels of stress and they may take unnecessary risks.

Relax, folks. News reports claiming that vitamin E and beta-carotene won't help protect against heart disease and other health problems were wildly misleading. The stories, based on the misreading of a June 14, 2003 article in The Lancet and reported by ABC News, cited 15 studies analyzed by researchers from the Cleveland Clinic, which did indeed conclude that the supplements were ineffective--but only among people "already suffering from serious diseases or considered at high risk," according to Andrew Weil, MD. Two of the beta-carotene studies, for example, showed that the supplements won't help prevent lung cancer among people who already smoke. For everybody else, vitamin E and beta-carotene remain beneficial. Well recommends getting antioxidants from fruits and vegetables, especially peaches, melons, mangoes, sweet potatoes, squash, pumpkins, tomatoes and dark leafy greens. And to further protect yourself, don't believe everything you see on television.

The jury's still out on black cohosh, an herb used for centuries for women's health problems, originally by Native Americans. A new study indicates that black cohosh is effective in easing menopausal symptoms--but research conducted about the same time at another university suggests it may also carry health risks. Research conducted at Germany's University of Gottingen and published in the March 2003 journal Maturitas found that black cohosh is, as effective as estrogen in alleviating hot flashes, heart palpitarions and other difficulties of peri-menopause without the side effects associated with hormone replacement therapy (HRT), including an increased rate of some forms of cancer. A rodentian study conducted at Duquesne University in Pittsburgh, funded by the Susan G. Komen Foundation and presented in July 2003 to the American Association for Cancer Research in Washington, DC, suggests that black cohosh could be harmful to women with underected breast tumors. The conclusion underscores the importance of mammograms for woolen who seek natural alternatives to HRT.

Q I try to work out at least three times a week in my effort to stay in shape. I'm serious about this now that I have turned 40. My problem is that I don't have a lot of time to spend at the gym, so I don't go through the warm-up process. Is this really a dangerous omission? L.B., Raleigh, N.C.

A If you don't warm-up by significantly increasing blood circulation before beginning your work out, you are more likely to suffer an injury during the workout. Exercising at a relaxed pace for about 10 minutes warms the muscles enough to make them more pliable and resistant to injury.

Fitness experts say a series of calisthenics may not be specific enough to warm up certain muscles to be used in a particular activity. The most effective way to warm-up is to slowly go through the actual motions of the exercise or sport, readying the muscles for more vigorous exercise.

If you have questions about health and fitness, send them to HOUSE CALL, EBONY, 820 S. Michigan Ave., Chicago, IL 60605. Answers to all questions are checked with a physician. This information is not intended as a substitute for individual, professional medical treatment. Because of the volume of mail received, we cannot give personal replies.

This study categorized the contents of a sample of Men's Health and Men's Fitness magazines published from 1999 to 2003. It found that these magazines were more likely to feature male images characterized as low in body fat and very muscular than images characterized by other levels of fat and muscularity. The contents of the articles and advertisements included in these magazines, particularly in Men's Fitness, were found to emphasize leanness and muscularity. Exposure to these images and messages could contribute to concerns and behaviors related to achieving a lean and muscular physique. More research is needed to understand the effects these magazines may have on different groups of men.

Research conducted with women suggests that media images of hard-to-achieve body ideals can be viewed as a sociocultural factor promoting body dissatisfaction and unhealthy weight control behaviors (Becker, Burwell, Gilman, Herzog, & Hamburg, 2002; Field et al., 1999; Fallon, 1990; Heinberg, 1996; Levine & Smolak, 1996; Stice, Schupak-Neuberg, Shaw & Stein, 1994). Although sociocultural pressures may be exerted by other actors, such as family and friends, the media are considered powerful communicators of body ideals due to their accessibility, popularity, and pervasiveness (Heinberg, 1996; Mazur, 1986).

Sociocultural standards of beauty for males emphasize strength and muscularity. When asked about body type preferences, boys as young as five or six prefer the mesomorphic type (well proportioned, average build), rather than ectomorphic (thin) or endomorphic (fat) (Kirkpatrick & Sanders, 1978; Mishkind, Rodin, Silberstein, & Striegel-Moore, 1986). Within the mesomorphic category, a majority select the muscular mesomorphic body type, a V-shaped "muscleman"-type body "characterized by well-developed chest and arm muscles and wide shoulders tapering down to a narrow waist" (Mishkind et al., 1986, p. 547). Men who meet this ideal are considered more attractive and receive more social benefits (Grogan, 1999; Mishkind et al., 1986).

INTRODUCTION

SUMMER is a time of rebirth and renewal. Now is the time to renew your commitment to better health and take better care of your mind, body and spirit.

Physical exercise is an important way to lose weight, keep it off and have a healthy lifestyle. If you are overweight, the warmer weather may be an ideal time for you to shed unwanted pounds. There are many more alternatives for exercise outdoors and with others. A few things to try--walking and/or jogging 30 minutes a day, ride your bike, dance, sign up for an exercise class.

It is equally important to eat a healthy and balanced diet. Eating healthy foods reduces your chances of developing cancer, heart disease, high blood pressure, high cholesterol, stroke and obesity. Your diet should be low in fat, sugar, sweets and salt, and you should choose a diet high in fruits, vegetables and grains.

Finally, give up those habits that increase your chances of life-threatening illness. If you consume more than three alcoholic drinks a day, you increase your risk of liver disease and dependency on alcohol. Smoking not only increases your risk of cancer, but also increases your risk of stroke, lung and heart disease. There are many products available to help you quit smoking and your physician can also be of assistance.

q While trying to get fit and lose weight, I want to avoid getting injured. Which is better for me: running or fast walking? How long should I work out and how many days each week?

a "Running will burn more calories per minute, but you've got to walk before you can run," says exercise physiologist Reed Humphrey, Ph.D., P.T., a professor of physical therapy at Idaho State University in Pocatello. "There's a greater risk of injury if you start running without a good foundation."

Here are the calorie-burn stats for a 145-pound woman, walking for 30 minutes at:

* a 20-minute-per-mile pace burns about 114 calories.

* a 15-minute-mile pace burns 157 calories.

For a 145-pound woman, running for 30 minutes at:

* a 10-minute-mile pace burns about 348 calories.

* an 8-minute-mile pace burns about 435 calories.

Humphrey recommends that you start by walking for 30 minutes five days a week at a brisk pace. After two weeks, gradually introduce running on alternate days in the middle of your workout. For in-stance, after about 15 minutes, run for 30 seconds to one minute, then go back to walking. Continue alternating bouts of running with walking, gradually increasing the length of the running segments. Once you can comfortably run for 30 consecutive minutes (always allowing for a five-minute warm-up and a five-minute cool-down), you can start increasing your intensity. Working up to a 30-minute run could take as little as four weeks or up to several months, depending on your fitness level.

Because running involves much more pounding than walking, joggers have a significantly higher rate of injury to muscles, tendons and joints. To lessen their chance of getting hurt, new runners should alternate running and walking days, resisting the temptation to quickly increase weekly mileage, Humphrey says. If you gradually work up to 15 miles a week (five miles, three times a week, for instance)--certainly sufficient for weight loss, assuming you're also watching your calorie intake--then you have a good chance of running injury-free.

A University of Manitoba study has found that buckwheat, a grain used in pancakes and noodles, may help lower blood sugar levels, if further research supports this finding, buckwheat will become a tool in the management of diabetes, researchers predict. In the rodentian study published in the December 2003 issue of The Journal of Agricultural and Food Chemistry, buckwheat Seed extract reduced blood glucose by 19 percent. That's probably thanks to a compound called chiro-inositol, shown in other studies to regulate glucose metabolism. Says lead researcher Carla G. Taylor, PhD, "With diabetes on the rise, incorporation of buckwheat into the diet could be an inexpensive way to lower glucose levels and reduce the risk of complications associated with the disease. including heart, nerve and kidney problems."

Want ataut butt, flat stomach and bearing as regal as Nefertiti's? Practicing Pilates, a series of controlled exercise movements, can develop muscle tone and improve posture. Brooke Siler, founder of the re:AB Studios in New York, recommends doing these five exercises for at least ten minutes every day, building up to 30-minute sessions three or four times a week

SINGLE-LEG STRETCH

Lie on your back with knees pulled into your chest. Lift your head to your chest and extend your right leg to a 45-degree angle off the floor. Place your right hand on the left knee and left hand on the ankle. Press your knee upward into your hand to keep belly scooped and upper body static. If you have back problems, raise the extended leg higher. If you feel neck strain, lower your head. Switch legs, bringing right knee to chest and extending left leg. Repeat for five to eight sets, switching legs evenly and rhythmically.

THE HUNDRED

Lie on your back with knees drawn in to your chest, arms at your sides. Tighten abdominals and, drawing your chin toward your chest, lift your head, shoulders and arms slightly off the mat. Straighten both legs toward the ceiling, then lower them to a 45-degree angle (or wherever you can while maintaining a flat back) and begin pumping your arms briskly as though slapping water. If you feel any strain on your neck, lower your head. If your lower back is strained, bend knees at a 90-degree angle. Pump your arms five times while slowly inhaling, then exhale for five more pumps. Alternate to a count of 100. Lower your upper body and draw knees into your chest.

DOUBLE-LEG STRETCH

Bring both knees into your chest. Scoop your stomach in toward your spine and keep your head and shoulders lifted off the floor. Inhale and, in one smooth motion, stretch arms overhead until your biceps are next to your ears and straighten your legs to a 45-degree angle. Tighten your bottom and keep your inner thighs squeezed together to support your lower back. Exhale as you sweep arms around and return your legs to starting position. If your lower back feels strained, lower your head and raise legs to a 90-degree angle. Do five to eight reps.

Q What is the average calorie burn for a cycling class at the gym, and how does it compare to step and kickboxing?

A Research suggests you can burn roughly the same number of calories, 300-450, in all these fitness classes, although your exact calorie burn depends on how hard you work, your weight and, of course, how long the class is. "The difference in calorie burn tends not to be large enough to justify selecting an activity you're not enthusiastic about," says Cedric X. Bryant, Ph.D., chief exercise physiologist for the American Council on Exercise.

One study on group cycling found that in a typical 39-minute class--including an 11-minute warm-up and a three-minute cool-down--female participants who weighed from 100-133 pounds routinely burned an average of 346 calories.

In a step class, the calorie burn correlates in part with step height. For a 150-pound person, burning 300 calories in a step class takes 32 minutes on a 6-inch step, 30 minutes on an 8-inch step and 28 minutes on a 10-inch step. So, depending on step height, a 40-minute class might burn 375-429 calories--fewer if you weigh less than 150 pounds.

Research on kickboxing found that women who weighed an average of 129 pounds burned about 350-450 calories during a typical 55-minute class. Movements that used both the upper and lower body burned the most calories--about 8.3 per minute.

Larry Swain, a Pittsburgh minister, is happy that he's lost more than 50 pounds in a year and a half. He credits several factors, especially wanting very much to wear a smaller tuxedo at his daughter's wedding. A doctor's visit also showed his cholesterol and blood pressure were at unhealthy levels.

It didn't hurt to hear a pointed question from a guest speaker at his Pittsburgh Baptist Association meeting. "He asked me, 'Larry', what are you doing to take care of yourself?'" recalled Swain, executive minister of the association.

Spurred to slim down, Swain received a $300 "wellness grant" from the American Baptist Churches USA, which has asked its clergy to take better care of themselves. Some other denominations sponsor fitness walks or runs during their conventions. Books like Body by God have been best sellers.

Two newsmaking studies on obesity released in March prompted Health and Human Services Secretary Tommy G. Thompson to declare in a news conference that "our poor eating habits and lack of activity are literally killing us, and they're killing us at record levels." An analysis published March 10 by the Journal of the American Medical Association said deaths caused by poor diet and sedentary lifestyles rose by 33 percent from 1990 to 2000. Another study by the Band Corporation, based in Santa Monica, California, predicted that within 20 years obesity-related diseases will cancel out health strides made through medical advances.

With about 65 percent of Americans overweight, some denominations were already working to get clergy and congregants to lose the fat. For example, the Evangelical Lutheran Church in America hired a physician as a consultant three years ago. Dr. Gwen W. Halaas, dm ELCA's director of ministerial health and wellness, found that its ministers and lay leaders were more overweight than the average American and were more prone to he under stress, depressed and less physically active. Teaming with the Mayo Clinic, the ELCA created a Web site and newsletter focused on healthy living.

In Ultimate Fitness, Gina Kolata, a science reporter for The New York Times, applies her investigative-journalist skills to the science--and too often, the pseudo-science--behind the fitness training advice aimed at helping us look good, be healthy, and maybe even live longer.

Kolata brings us back to the early 20th century when most physicians thought "an enlarged and irregular heart with murmurs was a diseased heart." In those days, an enlarged heart was called athlete's heart--clear evidence of the harm caused by too much strenuous exercise. As recently as 30 years ago, heart attack patients were warned never to do anything that made their hearts beat fast, and everyone who reached middle age was advised to begin taking it easy. Physician-created fears about the dangers of running and other strenuous exercise prevailed right up to the exercise "boom" of the early 1970s.

The book covers the fitness revolution that began with jogging, and before we knew it, there were aerobics classes, health clubs, body sculpting, performance-enhancing supplements, and StairMasters. But, given the sedentary nature of most Americans, the scientific question eventually became: What is the least amount of exercise we have to do and still get a health benefit?

In time, studies showed that moderate exercise like walking for 20-30 minutes three times a week could reduce the odds of premature death in men and women. Even better, the exercise did not have to take up 20-30 consecutive minutes; it could be, for example, a couple of minutes of stair climbing in the morning and 20 minutes of walking after work. Kolata expresses her own surprise at finding that the proven health benefit of moderate exercise accrues solely to the heart. Don't expect to lose weight, the prime reason why most people exercise.

It is the vigorous workouts that are Kolata's personal favorites. An avid exerciser, fully qualifying as an off-the-charts gym rat, Kolata hits her stride in this book when she takes on the conventional health wisdom surrounding health clubs, performance enhancing programs, and the latest workout tools. When her daughter became certified as a fitness trainer, Kolata got a firsthand over-the-shoulder look at the process and found it to be more about paying escalating fees than actual training on the proper use of weights and health club machines.

Trends in fitness centers tend to fluctuate based on social and health trends in the communities they serve. Therefore, it becomes necessary to pinpoint what these trends might be before planning a new facility or renovating an existing one. Recently, Illinois and Wisconsin park and recreation agencies surveyed their communities and found out some interesting statistics. The survey looked at physical attributes, as well as featured amenities and services of the fitness center.

Health and Social Factors

Currently, our society is dealing with a number of health-related issues, which are all important factors that fitness facility operators bring to attention by better serving their clientele. Currently, the U.S. is showing a trend of physical inactivity paired with increasing rates of obesity. Americans are becoming older and are more consumed by stress and concerns over money.

According to recent studies, the majority of Americans, about 55 percent, do not get the recommended amount of exercise to promote good health. The Centers for Disease Control and Prevention recommend 30 minutes of moderate exercise most days, or 20 minutes of vigorous exercise three or more days a week.

In addition, The Journal of the American Medical Association cites that nearly one-third of Americans are obese and roughly another third are overweight. The CDC reports that obesity is the fastest growing health problem in the United States and is second only to smoking. About only half of 12- to 21-year-olds engage in regular, vigorous physical activity. As a result, childhood obesity rates have more than doubled since the early 1970s.

According to Mediamark Research's Teen Intelligence Report, teens are stressed because of their schoolwork, lack of sleep and not having enough spending money. A 2004 Harris poll found that adults are stressed about the economy and their jobs.

Looking to the future, the first baby boomers turn 65 in 2010 and typically are reported to feel 12 years younger than their age, according to the Southeastern Institute of Research. This age group is active and wants programs that aid them in maintaining youthful spirit, mind and body.