Questions From Our Readers:
Q: My son is now active in college sports. With the fierce competition to make the team and the potential of a professional contract, I'm concerned about steroid use. What symptoms would we see if this were a problem? S.U.
A: Anabolic steroids are synthetic derivatives of the natural male hormone testosterone. Natural levels in the body help to develop certain areas, including the muscles. But when taken as a synthetic, higher levels are used with side effects which may include hostility, aggression, depression, acne, deepened voice, breast development in men, high blood pressure and cholesterol, shrinking of the testicles and overall stunted growth. Cancer of the prostate and liver have been observed. The reason for taking them is the very large muscle development (and weight gain) which can occur quickly. Improved performance, limited to only a few power activities, is short lived if there is any at all.
This trend is unfortunately widespread. It's estimated that 60% of Division One college football players have used them, with the total number of teenage users in the U.S. approaching 300,000.
Anabolic steroids, like most illegal drugs, are easily available on the black market. They are taken orally or are injected, and can cost a user hundreds but more often thousands of dollars.
Q:I practice yoga a couple of times a week (and am trying to find time to do more). Is this a good type of stretching? E.M.
A: Yoga is not a stretching routine, it is a discipline which, when performed properly, should be done more than twice a week. It should also be done slowly, without rushing. I suspect you are hurrying and not taking the time to do it properly. You should ask yourself why you are doing this routine. If it's for general fitness, relaxation, stress reduction or any number of other reasons, you may be better off riding a stationary bike, walking or doing some other easy activity. These activities may give you not only the flexibility you expect from yoga, but more benefits such as fat burning and improved circulation. And if you're having difficulty finding a longer period to work out, three or four 10-minute segments of exercise each day can be just as good as one 40 minute routine daily.
Q: My son wants to make the high school baseball team and has started stretching everyday. He does a variety of things but the toe touching and deep knee bends cause pain in his legs and back. He is told he must "work it out" and to keep up the stretching. Does this sound right? L.L.
A: Unfortunately, most of our schools are still promoting unhealthy competition and the "no pain no gain" philosophy. Your son may need some hands-on professional advice. The toe touching routine, a tradition from pre-school, can over stretch the spinal ligaments and place excessive strain on the spinal discs. It can also put stress on the sciatic nerve. Deep knee bends can put excess stress on the lateral knee cartilage, with potential tearing.
Q: I've never heard that proper stretching can be harmful. How many authorities really go along with your ideas? M.B.
A: Dr. Murphy's article, discussed in our last issue, contains 61 scientific references. Not included is Richard Dominguez, M.D., an orthopedic surgeon from Loyola University Medical Center, who wrote Total Body Training and The Complete Book of Sports Medicine. Dr. Dominguez opposes stretching because it can cause injuries, and says there is no evidence that it does what proponents say it should do, such as increase flexibility and performance, and warm-up response.
Q: You mention physical activity improving academic achievement in children again in your last issue of H.C. Can you provide a reference for that?
A: Bennett, W.J. First Lessons: A Report on Elementary Education in America. Washington, DC: U.S. Department of Education, 1986.
Q: I've heard that exercise can cause cancer. Is this true? CP
A: During and immediately following hard exercise, the amount of oxidation in cells is increased, producing more free radicals. This may be associated with an increased risk of cancer. The key words here are "hard exercise." Easy exercise, the type which provides the most health benefits, does not produce the same state. Actually, easy aerobic exercise (frequent and sustained) may protect you against cancer.
Q: My company just started a fitness center. Why do they seem to be pushing this fitness thing on us? G.A.
A: For purely selfish reasons. However, you have a great opportunity (one that's free and convenient) to get personal health and fitness benefits. Your company also knows that fitness programs increase productivity and decrease sick days, injuries, employee turnover and company medical costs. Also, companies that implemented smoking policies find that about a third of the smokers smoke less. Of these, another third quit altogether.
Q: I gave up cigarettes almost one year ago, and have gained more than 25 pounds. As crazy as it seems, I'm considering smoking again to loose that weight. Are there any other ways in which I can counter this weight gain? P.A.
A: Your problem is a common one. When you were smoking' the nicotine increased your metabolism. Now that you are without the nicotine, your metabolism has slowed, resulting in weight gain. It certainly doesn't mean you need more nicotine. However, it does mean that you need something to improve your metabolism. One of the most important of these is easy aerobic exercise. Others include natural carbohydrates and fats substances found in hot peppers, and not over-dressing when exercising.