Ask Joe Weider

Tip of the Week: Stretching is fine — just don't overdo it.

I'm writing this week's tip in response to a trend I've seen develop over the years in which people spend nearly as much time stretching as they do exercising. This is, in my opinion, overkill.

There's little question that some stretching can be beneficial, especially to those who exercise regularly. Stretching helps improve blood flow, increases range of motion and helps alleviate the tension of stiff muscles. I'm all for stretching in moderation, which for me is about 10 minutes per workout, performed after 10 to 15 minutes of warm-up. You don't want to stretch cold muscles for fear of tearing them, which will put you out of commission for weeks on end.

So remember, unless you're a gymnast, ballerina or maybe a circus acrobat, you needn't spend copious amounts of time stretching before your workout. Of course, that doesn't mean you shouldn't stretch at all. As in most everything, moderation rules the day.

Q: Why must there be so many different handle attachments at my gym? There are long straight bars, short straight bars, bent bars, bars with parallel handles, triangular bars and even bars with rotating handles! What do they all do? Do I need them all?

Joe: Sometimes, when you're having pasta, you'll want to top it with marinara sauce, while other times you'll have a yen for meat sauce, or maybe mushrooms and basil, or maybe even a cream sauce. A variety of sauces available to you means you'll never get bored of eating pasta and be able to flavor it according to any number of side dishes.

Same goes for all of those different bars at your gym. Each bar serves a slightly different purpose — some help you target the outer back, while some work the inner, while others give your wrists an easier angle to work from. Plus, having a variety of bars from which to choose is nice for keeping things fresh in your workouts.

While each of the bars is designed to stress your muscles in a slightly different way, I would try them all and find out which ones feel most comfortable for your particular physiology.

As you know, unless you're enjoying your time in the gym, you probably won't go. So ensure you make the most out of your gym-going experience by using equipment that best suits your particular tolerances and needs.

Q: Now that football season is starting, we will tend to keep more in the way of chips and pretzels around the house, for when my husband has friends over on Sundays. With all that temptation, I can't help but sometimes dig in and enjoy chips and salsa or snack on pretzels here and there. I guess what I'm looking for is an "It's OK" or "Don't eat that, eat this" kind of answer!

Joe: Hmmm ... So you're looking for my blessings or an alternative option? How about both?

No, a few chips or pretzels will not ruin your diet, but only you know what "a few" means. How is your self-discipline when it comes to food? You use the phrase "can't help," which makes me think you might give in to temptation more than you'd like.

Here's a little tip when it comes to snacking. Don't just reach into the bag and snack. Take a small bowl, and give yourself a portion in the bowl. Look at the serving size on the bag, and size your portion accordingly, remembering that a cup is a little less than your tightened fist.

Now, for the alternate option. Most chips, pretzels and crackers are made primarily from unbleached wheat flour, which is the equivalent of empty calories — little in the way of nutrition, but still leaves an impact on your blood-sugar levels. If you can slip them by your husband, try buying whole-wheat pretzels and unprocessed tortilla chips. Nuts are a good option, too, so long as they are not coated with sugar. Is it too much to suggest your husband and his friends simply nosh on apples? I imagine so.

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.

COPYRIGHT 2009 CREATORS.COM