About the Authors My name is Rita Sextro, and I am a licensed physical therapist. I received my master's degree in physical therapy from Washington University in St. Louis, and have been an outpatient therapist at Graham Medical Center Rehabilitation Services since 1991.  I'm so excited to be part of the Lifestyle Guide. I enjoy seeing how pleasantly surprised people are when they realize small changes in their lifestyle can make big differences in their lives!  My name is Geralyn Giuffrida, and I am a licensed physical therapist. I graduated from St. Louis University in 1982 with a bachelor’s degree in physical therapy. Prior to 1988, I worked at Christian Hospital, and when they opened an outpatient center at Graham Medical Center, I was one of the first outpatient therapists there. My favorite role as a physical therapist is teaching people to use their bodies as an efficient machine. Just like a good auto mechanic helps people get the most out of their cars, as a “body mechanic,” I help people get the most out of their lives.

Challenge #12: Be a Better Exercise Consumer
by Geralyn Giuffrida

I love looking at magazines in the grocery store. I especially like the articles describing the latest and greatest exercises to trim abdominals, upper arms, legs and thighs. While I enjoy reading the information, the presentation often concerns me because:

• The models in the exercise photos are always thin, suggesting the exercises made them thin.
  While exercise can tone muscles, improve posture and increase strength, it will not remove the fatty tissue that lies beneath the skin and over the muscles; fat will disappear only when more calories are burned than consumed, and few of the “10 minutes a day” programs provide significant fat burn
• The writers are frequently careless when describing the starting posture of the exercise, and fail to address the basics of protecting the body from injury
• The instructions often don’t explain what you should and should not feel as you learn the exercise
• The editors assume that you are strong enough to perform the exercise, and do not offer modifications for weaker individuals or beginners

Your challenge: Look at an exercise article that catches your eye. Read it critically. Try it carefully, and improve your skills as an exercise consumer.

• When paging through magazines to find new exercises, ask yourself these questions:

• What muscle is this supposed to strengthen?
  I like when the photos are shaded to identify the target muscle.
• Does the position of the body in this exercise look comfortable?
  Many arm exercises require you to bend forward at an angle that can be difficult to control.
• Do the instructions describe a beginning position?
  They should specify details, such as palm up/down or chin up/down.
• In every exercise, have you gained sufficient control of your core muscles to protect your back as you move through the exercises?
  We’ve addressed basic core exercises in previous articles, and these should be part of any stomach exercise

• When beginning any new exercise, pay attention to the details:

• Use a mirror to monitor your form, or exercise with a friend and give feedback to each other
• You should feel muscles working, not pain
• Start slow so your body can provide feedback for the next 1-2 days; it’s okay to feel some training pain, but if it’s difficult to move, the exercise is too strenuous