Thursday, July 19, 2018
Health

Give your arms a workout, too

In addition to appearance, it is very important to maintain strength in those arms, as they are needed for practically every upper body movement we perform. We often take our 23 arm muscles for granted, until we reach a point where it suddenly becomes difficult to push off a chair to a standing position or get off the floor. Weak arms can affect other parts of our body as well. When you strengthen your back by doing a lat pulldown, you will need strong biceps muscles to perform the movement. And pushups would be very difficult to perform if you had weak triceps.

Meet your biceps, triceps and forearms

The major muscles of the arms include the biceps, triceps and forearms.

The two-headed biceps muscles located in the front of the upper arm, between the front of the shoulder and elbow, are responsible for flexing our arms at the elbow and at the shoulder. They also help with shoulder rotation (good for a strong forehand in tennis). Its partners, as they work together, are the three-headed triceps muscles found in the back of the upper arm, starting from the lower shoulder and ending at the elbow. The triceps are often thought of as the "flappy muscle" women love to hate. While biceps help to bend arms, triceps will extend arms at the elbow. Whenever you push anything, you are using your triceps muscles. It is important to strengthen both muscle groups equally. If one group is stronger or weaker than the other, you could be setting yourself up for injuries as a result of strength imbalances. The muscles of the forearm are located between the elbow and the wrist and are responsible for bending and extending the wrist, plus rotating the forearm.

Do’s and don’ts

Don’t neglect your shoulders in an arm workout, as shoulder muscles help with the range of motion.

Do use good form. Poor form is not only ineffective, but it can be dangerous. When doing biceps curls and triceps extensions, do not use your shoulders and back to "throw" or swing the weight. Rocking back and forth is an indication that the weight you are lifting is too heavy. Lifting and lowering weights with control adds more muscle power by maintaining tension on the muscle. It also offers more protection to the elbow joint, shoulders and back.

You can lift weight in isolation, but you can save time and amp up the calorie burn by adding an exercise that will make it a compound move. An example would be a squat and biceps combination, which works the biceps and, in addition, the thighs, calves, glutes and lower back.

You can also strengthen your arms without using weights by performing what is called a body weight exercise. You’ll use your own body weight for these strength exercises, which include pushups and planks. And a big plus: These exercises involve other muscle groups as well.

Check with your doctor before starting a new exercise program. Sally Anderson is happy to hear from readers but can’t respond to individual inquiries. Contact her at slafit@tampabay.rr.com.

     
 
Comments
Sarasota man dies from infectious bacteria after eating raw oysters

Sarasota man dies from infectious bacteria after eating raw oysters

A Sarasota man died of an infectious bacteria after eating raw oysters.The bacteria, called Vibrio vulnificus, is often associated with eating raw or under-cooked shellfish or entering into warm coastal waters with exposed wounds.The 71-year-old Sara...
Published: 07/18/18
Updated: 07/19/18
Soy, almond ‘milk’ don’t come from a cow, so they may soon be called ‘drinks’

Soy, almond ‘milk’ don’t come from a cow, so they may soon be called ‘drinks’

NEW YORK — Soy and almond drinks don’t come from cows, so regulators may soon ask them to stop calling themselves "milk." The Food and Drug Administration is signaling that it plans to start enforcing a federal standard that defines "milk" as coming ...
Published: 07/18/18
Florida nursing homes have enough staff, numbers show. But the state has shortages in other areas.

Florida nursing homes have enough staff, numbers show. But the state has shortages in other areas.

In most places across America, nursing homes are facing an acute shortage of workers to take care of the country’s growing population of aging and disabled patients. But not in Florida. A Kaiser Family Foundation report published this month found tha...
Published: 07/17/18
So far, so good. Doctors at Tampa General find success with a device that fights often-fatal aneurysms

So far, so good. Doctors at Tampa General find success with a device that fights often-fatal aneurysms

TAMPA — Dr. Murray Shames holds a flexible, lightweight tube as wide as two garden hoses pushed together in his office at Tampa General Hospital. The polyester tube, and its thinner fastening branches with metal wiring, will be attached inside someon...
Published: 07/13/18
Updated: 07/16/18
Sunday Conversation: Sherry Hoback looks to move Tampa Family Health Centers to the next level

Sunday Conversation: Sherry Hoback looks to move Tampa Family Health Centers to the next level

TAMPA — Taking over for an administrator who has run a company for almost 20 years can be daunting. • But Sherry Hoback prepared for some time to replace Charles Bottoms as CEO of the Tampa Family Health Centers, a non-profit organization that operat...
Published: 07/12/18
Updated: 07/15/18
How can City Hall improve our health? A new push in Pinellas hopes to show the way.

How can City Hall improve our health? A new push in Pinellas hopes to show the way.

The charitable organization that owns a 20 percent stake in St. Petersburg’s Bayfront Health hospital is working with local governments to improve the public’s health, part of a strategy to make a difference in new and often subtle ways. The Foundati...
Published: 07/11/18
Updated: 07/12/18
New York organ collection agency, nation’s second-largest, threatened with closure

New York organ collection agency, nation’s second-largest, threatened with closure

The government is threatening to close one of the country’s largest "organ procurement organizations" for poor performance, a rare move against a nonprofit group that collects kidneys, livers, hearts and other organs used in transplantation.In a lett...
Published: 07/11/18
Retirement communities turn their sights on a once-invisible group: LGBT seniors

Retirement communities turn their sights on a once-invisible group: LGBT seniors

In 2016, as Kenneth MacLean was about to turn 90 and was looking to move to a retirement community, he had a question for Asbury Methodist Village in Gaithersburg, Maryland."I asked, ‘Would there be many gays here? Would gays be welcomed?’ " MacLean,...
Published: 07/09/18
The other victims: First responders to horrific events often suffer in solitude

The other victims: First responders to horrific events often suffer in solitude

The day a gunman fired into a crowd of 22,000 people at the country music festival in Las Vegas, hospital nursing supervisor Antoinette Mullan was focused on one thing: saving lives.She recalls dead bodies on gurneys across the triage floor, a trauma...
Published: 07/09/18
Put your best feet forward with this health, footwear and beauty advice

Put your best feet forward with this health, footwear and beauty advice

All of a sudden, it’s hot and sunny everywhere — summer, officially — and even the shiest, palest, most woebegone toes are peeking out from their hiding places up North. They’ve been scrubbed and buffed, their nails clipped and polished. And they’re...
Published: 07/06/18