Ask Joe Weider

Tip of the Week: Challenge yourself whenever possible. You just might surprise yourself by meeting your challenge!

Far too often we settle in our lives, be it at work or in our workouts. It's human nature to adapt, however. Adapting is important to our existence, of course. Could you imagine how difficult life would be if we never learned how to work more efficiently, get to destinations using shortcuts or deal with the idiosyncrasies of friends and family members?

There is something to be said, though, for shaking things up, and getting away from the routine and into uncharted territory. When it comes to training, a deviation from the norm can do a world of good, whether it's incorporating new exercises or switching from running to bicycling. New nerve connections will be formed, different muscles will be enacted and, most importantly, a fresh perspective will be achieved.

Remember, life is a game whose rules are made by you, so why not have fun with them?

Q: I am a 64-year-old woman with high blood pressure. I used to work out with weights but became afraid to continue when I learned that my blood pressure is elevated. What are your thoughts on weight training and high blood pressure?

Joe: Hypertension, also known as high blood pressure, is quite common in the United States, affecting nearly 50 million of us. Hypertension is defined as having a resting blood pressure of 140/90 mm Hg or above as a matter of course. The average is 120/80. By the way, since most people have only a vague idea of what these numbers stand for, let me take a moment to explain.

The first of the two numbers reflects your systolic blood pressure, which is to say the pressure your blood exerts against the walls of your arteries when the heart contracts. The other number is the diastolic pressure, which is that on the arteries when the heart is between beats.

Now that we have that clear, my answer is that, yes, you can exercise with weights while being hypertensive. It is vitally important that you first get clearance from your doctor, however, and keep him informed as to your progress and any possible side effects you may experience.

It is important for everyone to exercise, hypertensive or not.

The finer point here is to discern what kind of exercise and what level of intensity is appropriate for you. That is for your doctor and a certified, experienced trainer to help you decide.

In general, however, I would say that to ensure your safety when lifting, consider these points:

— Never hold your breath during a set.

— Keep the reps high (in the 15 to 30 range).

— Stick with compound (two joint) movements instead of isolation movements. When you isolate a small muscle group such as biceps, triceps, quadriceps or hamstrings, you concentrate blood into a small area of the body.

— Wear a heart monitor so you can stop before your blood pressure nears a potentially dangerous level.

Again, please consult with your physician before returning to weight training. I am confident, however, that unless your condition is severe, he will give you the green light.

Q: I'm a 45-year-old man who is about 25 pounds overweight. Last year at this time, I was more than 70 pounds overweight, so I'm getting close to my goal of 180 pounds (I'm 5 feet, 9 inches). My main problem now is loose skin, especially around my sides and chest. My chest is saggy — not at all attractive. Is there anything I can do to help this?

Joe: I get asked about tightening up loose skin quite a bit, and as much as I wish I did, I don't have an answer to that problem. However, you can do wonders for your physique by building up your pectoral muscles to replace the fat you're removing from your chest.

The skin is loose because it supported a certain amount of flesh underneath for a number of years. By filling that skin with muscle instead of fat, you will kill two birds with one stone.

As for the skin around your waist, there isn't much you can do short of surgery, and while I am not one to advocate surgery, it might be an option for you to consider once you've reached your ideal weight and remained there for six months.

Joe Weider is acclaimed as "the father of modern bodybuilding" and the founder of the world's leading fitness magazines, including Shape, Muscle and Fitness, Men's Fitness, Fit Pregnancy, Hers, Golf for Seniors and others published worldwide in over 20 languages.To find out more about Joe Weider, write to him and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate web page at www.creators.com.

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