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 STREEEEEEEEETCH!
My whole life, I have had really poor flexibility. Is that really as important to fitness as strength and—let’s be honest—looking good?
Denny Jackson
Galveston, TX
Yes! Flexibility is one of the most important components to an overall healthy body, but it’s frequently neglected. Good flexibility can actually help your muscles recover from working out, make the musculature of your body look long, lean and healthy and also protect you from fitness-related injuries. You always want to do some sort of movement preparation before a workout, but not static stretches. Instead, make sure your warm-up stretching is movement-oriented. For overall flexibility, you can do longer, held stretches—static stretches—after a good workout. (Try to hold each stretch for at least 15 to 30 seconds.) There are a few standard testing procedures for flexibility, like the “sit and reach” test. You can ask any trainer to administer it, or you can do it yourself with an Internet search. A good starting stretch program should include major muscle groups and smaller muscle groups to maximize your results. You can pick up a video or book for suggestions, and yoga classes offer a range of styles to help you with flexibility. —PK
SEE SPOT
Three years ago, a very small blister appeared on my chest. My doctor did a culture and it came back as herpes type 2. Now, every time I’m in the sun, the blister appears in the same spot, and recently, three more appeared. My doctor just put me on acyclovir, but will I be able to go in the sun and not break out? I’m a healthy, HIV-negative 54-year-old man. Help me!
Jeff Freitas
San Jose, CA
After the initial infection, the herpes virus typically becomes dormant in the nerves and recurs following minor infections such as a cold, trauma, environmental or emotional stress and yes, even sun exposure. Using an antiviral agent like acyclovir (Zovirax) will prevent further outbreaks. No one can predict when a second herpes attack will occur, but there is a great deal of evidence pointing to the efficacy of natural remedies. Foods high in arginine (nuts, chocolate, grains and seeds) must be avoided, as these promote virus replication. Foods high in lysine (fish and eggs) inhibit the viral replication. Try maintaining lysine at 1,000 mg/day for prevention; at 2,000 mg four times a day for acute outbreaks. Herbal extracts of lemon balm, coneflower and licorice root should be applied as a topical remedy and may even prevent outbreaks from sun exposure. Some of these herbs can be taken as teas or tinctures. The homeopathic remedies I utilize are three to five pellets of 12X to 30C remedies of apis mellifica, graphites and petroleum. —PF
I HATE RUNNING
How many steps a day should I take to lose weight?
Carlton
Parkton, MD
Walking at varying speeds is a great way to stay healthy and burn calories. The simplest pedometers only count your steps and are very affordable. Those who want a more detailed account of their stride might invest in a higher-end speedometer. The recommended number of steps per day is 6,000 for health and 10,000 for weight loss. For weight loss, I recommend an uninterrupted walk each day of 4,000 to 6,000 steps. —PK
COUPLE STATUS
I’m HIV-negative, but this new guy I’ve started dating is positive. Our priority is to
keep my status negative, but we want a full romantic relationship. How can we be happy and healthy together, like any other couple?
Dave and Lyle
Philadelphia, PA
Do your HIV 101 homework. The virus is primarily transmitted through semen and blood. Condoms protect you from HIV when used properly, especially if you are the receptive partner during anal sex. Ask your beau what his viral load is. A recent study found that HIV-positive men with undetectable viral loads had a lower risk of transmitting the virus to their negative partners. If an accident occurs and the condom breaks, get medical help (post-exposure prophylaxis, or PEP) ASAP. As for oral sex, my rule is, if the gums are bleeding or herpes sores are on your lips, keep that penis by your hips. Transmission rates are lower for oral sex, but HIV can get in through open sores and bleeding gums. So no ejaculation in the mouth, ever. If he precums a lot, avoid oral sex while your mouth is on the mend. —FS
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written by Randi Cockerham Tampa, Florida on September 08, 2008 at 12:14 PM
In reference to See Spot;
Google the herb tumeric. I don't want to give anyone false hope or encouragement, however I have friends that no longer have herpes and my life partner no longer tests positive for MRSA which he contracted in the hospital which is were most people contract it.
written by Jeremy Philadelphia Pa on March 29, 2009 at 09:34 AM
Hello, I recently started to work out, as of now I am useinf a 20LB weight. I have not worked out in the past. I so see some changes in my body from the workout's I have been doing. When is a good time to increase the weight as well as other routines to build better muscle growth.