Tip of the Week: "Better safe than sorry" may be an age-old axiom, but when it comes to exercising it couldn't be a more important one to remember.

The gym can be a veritable minefield for the careless or uninformed trainer. With bars sticking out here and there, dumbbells and plates often left in the middle of the floor, and weight stacks just waiting to pinch a finger, there are plenty of opportunities for you to do some real damage to yourself.

For those who simply pay attention to their surroundings and take the time to acquire a working knowledge of the equipment they're using, however, injuries can be easily avoided.

Q: I hear a lot about EFAs and have been told to take them by a couple of friends who are health nuts. I know that they're fats, but could you please explain to me how fats can be good for you and how much I should take?

A: The acronym EFA stands for "essential fatty acids," which are members of a group of compounds called fatty acids, which are the building blocks of fats much in the way that amino acids are the building blocks of proteins. While a number of fatty acids can be produced by the body, some can't. Those that can't are the EFAs, so named because inclusion of them in your diet is essential to life.

EFAs are divided into two groups — Omega-3 and Omega-6 — with Omega 6 being more prevalent throughout the body and Omega 3 concentrated primarily in the brain. In fact, Omega 3 fatty acids comprise 20 percent of the dry weight of the brain!

The essential fatty acids include linoleic acid (LA) (omega-6), arachidonic acid (AA) (omega-6), gamma-linolenic acid (GLA) (omega-6), dihomogamma-linolenic acid (DGLA) (omega-6), alpha-linolenic acid (LNA or ALA) (omega-3), eicosapentaenoic acid (EPA) (omega-3) and docosahexaenoic acid (DHA) (omega-3).

So now that you know what EFAs are, how much should you take? It's a difficult question to answer because there are so many variable involved. Men require more than women, and those with arthritis could use more than those without. Also, Omega 6 is plentiful in all sorts of vegetables and meats, so it's not critical to supplement with it.

However, Omega-3 is harder to come by if you aren't looking for it. Omega-3 can be found in fish like salmon, mackerel and trout, as well in flaxseed oil, flaxseeds, pumpkin seeds, pine nuts, pistachio nuts, sunflower seeds and olive oil. There are also supplements on the market that contain Omega-3, Omega-6 and the nonessential Omega-9. If you do opt for a supplement, one capsule per day should do the trick.

Q: I'm a 54-year-old woman who's just started hormone replacement therapy to help relieve some of my hot flashes, moodiness and low bone density. I asked my doctor if it would be OK to exercise as a way of supporting the therapy, and he said it would. Could you give me a routine to follow?

A: Menopause can be a serious matter to many women, while coming rather easily to others. It sounds as if you fit more into the former category than the latter. While I am not about to try to undermine your doctor's intentions, I will tell you that exercise has been shown to be so powerful a force against the symptoms of menopause that you might find after a while that you can reduce or even eliminate your need for replacement hormones.

For a long time, we've known that weight-bearing exercise builds bone tissue, so it makes perfect sense that any woman who's menopausal should make it a point to exercise often. Studies have also shown that regular exercise can elevate one's mood and help relieve stress, which makes it another good choice for a menopausal woman.

Unfortunately, one recent study has found that exercise doesn't seem to have any effect on hot flashes. As opposed to osteoporosis and mood issues, however, hot flashes are usually temporary and go away on their own.

My advice to you is to heed your doctor's advice: exercise at least three times a week with light to moderate weights. After a month, consider asking your doctor if you can cut back on your HRT and see how that feels. I think you may be surprised to find that your body will take care of itself so long as you give it the kind of care it needs.

Joe Weider is the co-founder of the International Federation of BodyBuilders, creator of the Mr. Olympia and Ms. Olympia bodybuilding contests, and publisher of numerous fitness magazines. 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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