Frank Mikulka's Weekly Fitness Tip
Calcium & Military Press (September 6, 2005)

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I have two little questions to ask you: How important is calcium to my diet and exercise program? And what is a military press? Thank you so much! (Lori, Smithtown)Answer

Calcium is a major component of bones and teeth. When you exercise, calcium is involved in muscle contractions and nerve transmission. Also, this mineral helps to prevent and manage osteoporosis, the loss of bone density that predisposes bones to fractures. Calcium intake and weight bearing exercises help keep bones strong and slow down bone loss that occurs with age. You can get calcium from low-fat dairy foods like skim milk, yogurt and low-fat cheeses. Also, dark green leafy vegetables and sardines are good sources. If you take a supplement, consult your doctor about the dosage appropriate for your age. To help with calcium absorption make sure you get vitamin D from the sun or in your supplement.

The military press works the shoulders and triceps muscle of the arm. To execute:

  • Stand erect with feet shoulder width apart. Hold in your abdominals.
  • Grasp a barbell (comfortable weight, 8-12 reps) with an overhand grip (knuckles up).
  • Raise the bar to your upper chest; exhale and press overhead until elbows are fully extended (donít snap the elbow joint).
  • Lower to start position (upper chest) and repeat.
  • So get your calcium and add the military press to strengthen those shoulders.

Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Tuesday evening from 7:00 to 7:30 pm on WGBB 1240AM. Also available on