Moving Crew: Fitness Without the Gym

You need to get moving.

Let's face it, we all do to boost our chances of staying healthy and energetic, regardless of age and athletic inclination.

The Moving Crew is not aimed at health faddists, body builders or extreme athletes. But if you're a busy householder trying to find creative ways to squeeze in exercise, a senior looking to stay active, a workout enthusiast whose routine's gone flat, you might find the answers here.

Join Health section editor Craig Stoltz, assistant editor Susan Morse, staff writer Sally Squires and section contributor John Briley, Thursdays at 2 p.m.

A transcript follows.

Editor's Note: Washingtonpost.com moderators retain editorial control over Live Online discussions and choose the most relevant questions for guests and hosts; guests and hosts can decline to answer questions.

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washingtonpost.com: Well good morning, Crewsters, and welcome to another edition of let's-talk-about-fitness-and-exercise-so-we-can-do-more-of-it-just-as-soon-as-we-finish-this-dang-memo-or-whatever-is-keeping-us-at-our-desks. As always, we're here to take all fitness comments and questions. This week we'll focus on Fitness Stuff, which is to say the exercise gear we really need, kind of use or have a bunch of anyway that's gathering dust. We're looking for good experiences, bad experiences, and confessions of really dumb stuff you've bought. Serial infomercial victims will be forgiven all their sins via online absolution. And we know--we *know* a lot of folks still have questions about those infernal new federal exercise guidelines. Whatever's on your mind, let it rip. Oh, yes: Our usual host, John Briley, is away, skiing at Jackson Hole. I don't think there's an online ritual that forgives that.

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Downtown D.C.: A lot of times time constraints have me breaking up my exercise routine. For instance, I'll walk a loop that has me stopping at the grocery store after half an hour, and then after I'm done there, walking another fifteen minutes home. Or, take last night: I did a set of sit-ups, went down to the laundry room to put the clothes in the drier, came back and did another set, got the clothes out of the drier, and then did another set. Does it make much difference if I break things up like that, so long as the total amount of exercise--the 45 minutes of walking, the three sets of sit-ups--gets done?

Susan Morse: Hi Downtown,
Nothing at all wrong with breaking up the exercise the way you're doing.--though I personally am suspicious of those grocery stops en route. (Only kidding. Though maybe it's not such a coincidence that my favorite bike routes have an eatery at their midpoints!#$*) In fact, it's a really smart strategy to fit more exercise into the day. Keep up the good work--and think about adding some stretches into your routine.

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Arlington, Va.: I love to play basketball at the gym and I've noticed my explosiveness on jumps has gone down significantly since I was younger(I'm now in my late 20's). What can I do to preserve some of my jumping ability and explosiveness?

Craig Stoltz: [imagine the famous scene near the end of The Graduate]

Young man, I have one word for you: Plyometrics.

[revert scene to Moving Crew chat]

Plyometric exercises are designed to do precisely this: provide explosive power. Most involve jumping of some sort. Here's one I do: Perform a properly controlled, in-proper-form squat (thighs no more than parallel to the floor, knees not extending beyond toe line). When you come up, explode upward with both arms out and up. Land *gently*, with knees lightly flexed (this is important).

Or do a push-up, exploding upward as you go up, and clapping your hands below your chest.

These are tough, heart-pounding exercises, but they really pay off.

A franchise called Velocity Sports, and other sport-specific training facilities, teach explosive power jumping/moving for basketball, football, etc.

Good source: exrx.net; click on power training exercises off main menu.

Also, if you're not in shape and not careful, you can hurt yourself. Read up on it first, or seek a trainer's advice.

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washingtonpost.com: Read this week's Moving Crew column, 60 Minutes, 90 Minutes: We're Losing It.

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Washington D.C.: Good Morning Crew,

Help me out on this one. I was in the office fitness center Tues. night, and as I walked in this younger woman was on the treadmill running at least 6.0 mph. When I got on, my run was 5.0, but I couldn't keep it up for more than 3 minutes at a time, when I would drop down to 4.0 for a minute to catch my breath. The other woman never stopped until her run was over - at least 45 minutes later. How can I learn to keep my pace going longer. And, do I get any aerobic benefit from stopping and starting a run?

Craig Stoltz: Yo Wash: The good news is, you're doing *better*--or at least training more efficiently--than your younger counterpart.

What you're doing is called interval training--brief periods of hard exertion with periods of moderate exercise in between to catch your breath. Studies show it is more efficient to do intervals than to do "steady-state" training like the young gal is doing.

Just be playful about it: Set the treadmill at 4 mph, then go up to 5 mph, or 5.5, for 30 seconds. Then back down to 4 mph for however long it takes you to recover so you can speak fairly easily. Then do another 30-second burst. Do this for 10-minute periods with 5 minutes of warm up before and 5 minutes of cool down afterward, and you've done great things.

And I gotta say this: Try not to compare yourself to others. It's about making you better, not making you as good as someone else.

Let us know how it goes.

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State of couchpotatohood: Has anyone used Gin Miller's "The Ramp" (she "invented" stepping)? I'd like to get some opinions about its raise-your-heart-rate worthiness.

Craig Stoltz: I'll toss this one out for comments. Anybody? We wrote a story about the ramp, which our cheerful online producer, who by the way is also a pretty fit guy, can likely turn up a link to.

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Kensington, Md.: I was always very active physically...tennis, biking, swimming, health club. Two years ago I had bone spurs removed from my ankle and have been in constant pain since. Leaving Vioxx and Celebrex behind, I got somewhat better (to the point where I no longer take pain pills) using electric magnets.

My question is, since very physical activities bother my ankle and a bad knee, other than using machines at the gym and free weights, what can I do to get my heart rate up. Going up stairs has become a chore!;

Thanks for your guidance.

Craig Stoltz: A tough one, Kensington. I'd say recumbent bike (the kind where you're in a seat with a back and your legs are out in front of you) at the health club, but you're looking for opportunities outside the club. I know people who ride recumbent bikes on the street, and they like it. But they do look kind of funny.

Rowing? Kayaking? Swimming, at least some strokes (freestyle, I'll bet) should be OK; use one of those plastic floats between your knees to take your legs out of it. It's a great upper-body workout that way.

Anyone else in Crewville have suggestions for off-your-feet workouts outside the gym?

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Downtown D.C.: I've been walking at least two miles--in other words, at least 40 minutes--a day for the past six months or so, and frequently much more. That's not easy to do when there's snow on the ground and it's 14 degrees outside. As a result, I've taken up swimming. It's going to kill me! I can't do it for more than twenty minutes at a stretch, and even that includes a lot of pauses. So which is better: more time spent on easier exercise like walking (I can walk for ever without getting exhausted), or less time spent on harder exercise like swimming?

Susan Morse: Hi Downtown,
Don't give up the towel just yet. Twenty minutes of swimming can provide good overall exercise. Keep it up and you will get stronger and be able to swim longer over time. As to which burns more calories, swimming or walking, that depends on your pace. For a 5'5", 140-pound woman swimming at a moderate speed for 20 minutes burns roughly 148 calories. You'd have to walk at 4 mph (a 15-minute mile)for that same amount of time to match that calorie burn.... But the real test is: Which do you like enough to keep it up? You want to pick something you like enough to keep doing it. Best of luck.

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Washington, DC: I'm just starting to work out (haven't even decided which gym to join yet), and I'm interested in hiring a personal trainer for a few weeks to get me going and orient me to vast array of equipment. Have any tips on spending my time with the trainer wisely?

Craig Stoltz: Good job starting, Wash: It's the hardest step (until you get to staying with a program for the first few weeks, which is really the hard part).

Speaking of which: Starting with a trainer is a great idea. My guidelines:

1. Find someone who, if not like you, seems to understand you. Some trainers, especially young ones who haven't been in the field very long, don't deal well with, say, middle-aged and later deconditioned folks. If I were seeking a trainer now, I'd look for someone middle-aged and specializing in functional strength, not body building. But that's just me.

2. Explain you want someone to get you started and to check in with, say, every four or six weeks. If you don't, they'll try to get you to buy one of their packages, which may or may not meet your needs. Trainers aren't workout buddies; using one like that is a waste of money.

3. Ask if they will help you create a plan you can carry out both at home and the gym.

4. Ask for names of clients like you--age, goals, restrictions, status as exerciser, whatever--you can call for a reference.

5. Before committing to a package, observe the trainer at work. Trainers who ask questions, observe carefully and educate their clients along the way are the best. If client and trainer appear to be enjoying themselves, all the better.

Other thoughts, folks?

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Ann Arbor, Mich.: Hi -- I'm really interested in purchasing a treadmill for my home (I would definitely use it, and I don't like the ones in my condo area's little gym) but have to stay in budget (thinking $1500-2000). Do you have any advice, or recommended brands? I don't need a lot of whistles & bells. I just want it to feel sturdy and to last. A few programmed workouts would be nice too!; This is a big purchase and I'd like to do my homework.
Thank you!;
-- Caelidh

Craig Stoltz: Hi Caelidh (do I have that name right?) Consumer reports, in its Feb 2004 issue (it's a year old) liked the Schwinn 820 ($1,300) and the Vision Fitness T9200 ($1,350). Life Fitness and Precor also scored well.

I have an old Health Rider brand treadmill, which works well for walking but is a bit wobbly for running. If you plan to run, it's wise to spend more for a really sturdy belt and base.

Any Crew members have treadmills and wish to comment?

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D.C.: Why do I seem to lose weight when I don't work out and don't watch what I'm eating, but when I do work out and eat better/less, I seem to gain a pound or two? Someone told me muscle initially retains water, which could account for the weight gain.

Thanks!;

Craig Stoltz: D.C.: Extremely common. First, forget the scale. Take measurements of key spots (hips, waist, upper arms, thighs) and monitor those as you work out. Also, watch how your clothes fit. Both are more important than what the scales say.

As for water retention: I haven't heard this. What I do know is that the same volume of muscle (say, a glob the size of your fist) weighs more than the same volume of fat (also the size of your fist). So yes, as you replace fat with muscle, your weight can and often does go up. That's why the measures listed above are more important than what the scale says.

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Old Town Alexandria: I work out all the time, but every time I finish (usually after an hour and a half) I'm completely ravenous!; I feel like if I eat and eat, I'll never keep off weight. I usually work out in the evening, right before dinner. I try to eat slowly, but that never works. Any ideas on how I can curb my appetite!;?

Susan Morse: Hi Old Town,
It's not so surprising that you're hungry after a workout--particularly if it's several hours since you've eaten your last meal. Console yourself, though. Thanks to the workout, you'll burn the calories you eat at a faster rate. (The harder the intensity of your workout, the more that is so. Check the IDEA fitness web site for more information on this.) A couple of things might help, however. Like drinking a bit more water after you exercise. It's possible you're as thirstier as hungry. Other tips, besides eating slowly, that Lean Plate Club host Sally Squires recommends to reduce the calorie intake are filling up first on foods that have a lot of volume, like soup and salad. Good luck.

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Arlington, Va.: Could you help me answer this nagging question:
why is it that we are advised to "give our muscles
a rest" between weight training sessions, but then
we are encourage to do sit-ups/push-ups daily?
Is it a large muscle group vs. small muscle group
thing? I'd be grateful if you could clear this up for
me!;

Craig Stoltz: Arlington: Ignore alien orders. Don't do crunches or push-ups every day! Dumb! Bad! Counterproductive!

All muscles need to recover before being worked hard again. It's easy to tell: If it hurts (you know, that slightly achy but kind-of-good feeling you get the day after a good workout), don't work it out until it quits hurting.

If you give yourself a good abs/push-up workout, you should hurt the next day and should rest. People often don't hurt after these things because their bodies have acclimated to the exercise. Which essentially proves it's not benefiting you.

Also, most people I see do crunches in very poor form, which lets them do many repetitions without really working their ab muscles. I'd rather see 10 good-form crunches than 100 lousy ones. And the 10 will give better results.

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Federal Cubeland: For the woman who compared herself to the younger woman- I know what that's like. I do it all the time, and it can make me feel badly. But I try to remember how far I've come personally. When I first started running, I could barely go for any length or time. I'm now to the point where I can run for 30-plus minutes. Sure people pass me on the track, but I try to remember how far I've come.

A personal trick for me is to tell myself I'm going to run for 7 or 8 songs without looking at my watch- running is a mental thing for me, and the more I look at my watch, the less I'm able to run. When 7 or 8 songs have gone by, usually so have 30 minutes.

Another trick that helped me came from a good friend who is a semi-professional ultra runner- she does those 50 and 100 mile races and is really good. She said to run for 8 minutes (it doesn't matter how fast or slow but to keep it continual), then walk or slow down for 2 minutes. Eventually you can vary, like run 9, walk 1, and so forth. It has helped me build up.

Craig Stoltz: Excellent comment and advice from Cubeland!

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Fairfax, Va.: After having 2 babies in 2 years, I'm a little pudgier than I'd like to be. I spent January focusing on getting a new eating routine down. Now I'm working on pairing the healthier eating with more exercise. I know I shouldn't be, but I'm really focused on what that scale tells me every Friday when I weigh in. If I'm going from being pretty sedentary to doing 3-4 days in the gym, I know the growing muscle mass is going to offset the overall weight loss. How long should I ignore what the scale is telling me, before I should look for the numbers to start ticking down again?

Craig Stoltz: Always ignore the scale. As I wrote in a previous response, get measurements and track those. Monitor how your clothes fit. Use a scale (Tinita's the common brand) that reports body fat percentage.

Those things matter. How much weight the scale says doesn't.

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Washington D.C.: Last week you asked for suggestions on meeting the new exercise guidelines. While I fall short myself, I do have some ways of getting exercise in informally:
1. I am always running up and down stairs at home. The rule of a multi-story house is that whatever you need is on another floor.
2. I take steps at work instead of the elevator, at least part of the way.
3. I don't search for the closest parking spot, so I walk a little more. This has the added benefit of offering some protection from door dings.
I would welcome any other ideas for getting up to 10,000 daily steps.

Craig Stoltz: All good ideas, Washington. Reluctance to use steps just illustrates how much you need to take them.

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Washington D.C.: How intense is the government's idea of "exercise"? I am a
serious runner, so my cardio system is already in good
condition. But even with my distance training, I don't
always get over 60 minutes every day (adds up to about 5
hours a week). I do walk to work, though, which is about
half an hour each way, plus I'm moving around walking
my dogs, running errands on foot, etc. But I don't
consider the walking to be legit exercise, partly because I
do it every day (body adapts) and, given my current state
of fitness, it's not taxing or anything. (My heart rate isn't
heading upwards of 50 percent of max, for instance.)
Then again, I'm not sitting in a car and then plopping on
the couch for the evening, either.

Craig Stoltz: Hey Wash, funny you should ask. Watch next week's Moving Crew column for details. But: Intensity does make up for time. 20 minutes of more intense exercise can replace 40 minutes of walking (that's not a strict 2:1 formula, but just a point of discussion).

For you, walking adds a little calorie burn and keeps muscles, joints and connecting matter loose and lubricated on the days you don't run. It's a great complement to tougher cardio work--which, yes, in your case is necessary to retain and advance your fitness.

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Owings Mills, Md.: Just wanted to encourage everyone to try new things. I tried a power Yoga class for the first time last night and it was worth it. I'd never had yoga or pilates before so I was hesitant to go. The instructor was great and since only 3 of us were there she was able to help us and correct us a lot. I now hurt everywhere but it was worth it. It was more satisfying and challenging (in a different way) than other workouts I've tried.

Susan Morse: Hi Owings Mill,
Sounds like a great experience. The most important thing in trying new & unfamiliar classes, as you say, is to have confidence in the training and attentiveness of the instructor. And also, of course, to listen to your body, and if something hurts, stop.
It's always good to shake up the fitness routine.

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"Trainers aren't workout buddies": I'm a trainer who doesn't push packages on people. One woman hired me to work with her twice a week because she said she knew she would commit to her workout if she knew I was waiting for her (and to her credit, she always showed up and worked hard.) Another person once said they liked not having to think of what to do next and still get a complete workout.

People hire trainers for different reasons, which are personal to them, since they know what has worked or not worked for them when they exercise on their own. The poster said they wanted someone for a few weeks to help them get started. If they think they would come for a few weeks, they should check out packages because most gyms charge less per hour when you buy sessions in bulk and thus save them money. Sessions are usually good for 6 months to a year (check the gym's policy for how long) and you can use them whenever you like i.e. come twice a week or check in every now and then.

Craig Stoltz: All good advice, CPT!

(Please don't take my earlier comments as an indictment of all trainers. I just try to let beginners know some of the pitfalls they may encounter from less skilled and experienced trainers.)

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Arlington, Va.: As a former college crewmember, I wanted to chime in and suggest that rowing might NOT be a good activity for Kensington. I can tell by watching people at the gym on rowing machines that those who are inexperienced think that rowing is all about the arms. In fact, it is intense on the legs just as much if not more than on the arms. Like on the rowing machine at the gym, the seats in the boats slide back and forth, and you are supposed to use your leg strength to power the sliding motion - not yank with your arms. So rowing might actually aggravate Kensington's knee and ankle problems. I would definitely recommend swimming instead!;

Craig Stoltz: Thanks, Arlington. Yes, rowing properly done is more of a lower-body exercise (though the powerful shoulders of every rower I've met indicates the shoulders get a good workout too). But at least rowing is not weight bearing on the legs, which is why I also recommended recumbent biking.

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Ann Arbor, Mich.: Re: treadmill question from Ann Arbor:

Hey there!; The Briarwood Sears store -- check out their stuff. Yes, they might try to steer you toward the $3500 NordicTrack, but my housemate bought a "house brand" no-frills for about $800 2-3 years ago, sans service policy, and she loves it. DEFINITELY shop around. And investigate the used stuff, too.

--Make sure your electrical service is correctly configured for your rig.

Craig Stoltz: So nice when we can match a pair of Wolverines here at the Moving Crew!

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Md.: consumer reports just updated treadmill ratings . . . there are several "best buy" models between $1-2000 (one is $1300!;).

keep in mind, you cant' always find the models suggested at the prices suggested, but they are reasonable close.

For a major purchase like that, it is worth buying an online subscription to consumer reports for a year (about $26), in my humble opinion.

Craig Stoltz: Excellent points, MD.

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Washington D.C.: I find that if you run on a treadmill and put on even a slight incline, it forces me to run with better form. Running up hill seems to prevent your feet from landing in front of you. Too much of an incline may be difficult for most runners, but a 2 on most treadmills is hardly noticeable.

Susan Morse: Hi Washington,
Thanks for this insight. I find I'm more comfortable walking and running on an incline, too. "Runner's World Complete Book of Beginning Running," coming out next month, also likes treadmills (ideally placed in front of mirrors) for making you more aware of your form and improving it.
Happy running.

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Falls Church, Va.: Hi!; Is it okay to work out when sick? I've had a sinus infection for the past two and a half weeks, and while I'm feeling much better, I'm not sure if it would do more harm than good to work out. Do I need rest more than exercise? It's been three weeks since my last work out, and I just feel like I should be doing something.
Thanks!;

Craig Stoltz: The quick advice: Rest when you have the flu, light workouts through a cold.

But if your body rebels after a light workout with a sinus infection (if not serious, it's more like a cold than the flu), rest until you're better. Immunity is actually improved with light exercise rather than compromised.

Even a two-week layoff isn't going to reduce your fitness that much. If you can walk a bit until you're fully recovered, that'll carry you through.

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Where's the muscle?: I just started working out about 5 days of the week. My goal is to pack on some muscle, but I seem to be coming up flat. I feel like with my routine, all I'm doing is toning up. So, I have a two-fold question:

What can I do to add on some extra muscle? Should I try creatine or is that just a hype?

Is it ok to work out five days in a row, or am I running the risk of injury?

Thanks

Craig Stoltz: WTM: Use heavier weights--use a weight you can struggle to do 8 reps with. Move up to 12 reps, then when you master that move up in weight until you can only do 8.

This advice is not for beginners, by the way: beginners should work with light weights for a couple of weeks until their muscles, joints, tendons, ligaments, etc. can handle a higher load. Too much too soon for beginners risks injury--and quitting a program.

And don't mess with creatine. Exercise will produce the results you seek. I'd recommend a trainer consult if you still get no benefits.

Five days a week is fine, but never works out the same muscle group on successive days. That will flatten your progress, but lead to fatigue and possible injury.

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Washington D.C.: I found this great web site (http://strengthtraining.asimba.com/) that provides FREE weight training plans for all sorts of goals. As someone who wanted to incorporate weight training into my routine but was intimidated by the dozens of machines, this was a great resource. Not only do they let you choose how many days a week, take your initial abilities into account when designing a program, but they have videos that show you how to do the moves!; They also have plans for people without access to a gym (and all their machines).

I know I sound like an infomercial, but I can't say enough good things about the service. It's a great introduction to weight training.

Craig Stoltz: Thanks for sharing, Washington. I'll have to check it out.

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Honolulu, Hawaii: Can the number of required minutes of daily exercise be the sum of several short sessions or do you recommend doing the exercise in one session, in which the person works out over a longer, sustained period of time?

Craig Stoltz: Hey, thanks for joining us from The Big Island!

For health benefits--reduced disease risk, easier weight control, etc.--splitting the activity up is fine. Indeed it makes compliance possible for some who can't carve out a longer period.

If you seek other benefits--more muscle and strength, certain cardiovascular benefits, enhanced sports performance--you'll likely need a few unbroken blocks of time for structured workouts 2 or 3 times a week.

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Adams Morgan: Where does "downtown DC" swim? I've been looking for a decently priced, clean place to pick up the hobby as well . . . do you have any suggestions for someplace in the district?

Craig Stoltz: Anybody?

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Washington D.C.: My 4 year hiatus from exercise has recently (4 weeks) come to an end, but the only time I can exercise is from 6-6:30 AM. You say "you could get up earlier"-actually no I can't--I have two very small children/work full time AND have a husband and I'm VERY tired. I can get in a fairly good workout on either the elliptical machine OR my set of hand weights/squats/pushups, but I don't feel like I'm making any progress (especially in the leftover baby belly area). I don't need to loose weight (130 pounds at 5'5'') but I'm not feeling like I'm getting more toned. Do I need more exercise time? Different equipage (maybe one of those exercise balls?)?

Susan Morse: Hi Washington,
We're all big fans of those stability balls here. Great for abs, back, all kinds of strength training exercises. There is any number of books out describing some of those exercises. You might also try alternating your current morning routine with a session of Pilates or yoga, following a videotape. Stott Pilates has a whole line of videos that combine moves from both disciplines. Or try Collage videos online for some other ideas.
Oh, and be patient with yourself. If you've got two very small children, for sure you're getting more exercise daily than what you do between 6 and 6:30.

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Dupont with advice for treadmill runner: Re: the interval training tip - The Body for Life program promotes this as well and I love the intervals they suggest - it also keeps it interesting - they suggest:
For a 20 minute run:
minute 0-2 - warm up
minute 2-3 - jog
minute 3-4 - faster jog
minute 4-5 - run
minute 5-6 - sprint/faster run
Then repeat starting back at the jog. 20 minutes would be 4 intervals with a 2-minute sprint at the end. Once you get more endurance you can extend as long as you like.

Craig Stoltz: Thanks for passing along BFL's plan, Dupont. This is a great, and challenging, program. Great for post-exercise calorie-burn, too.

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Hawaii: Craig, Honolulu isn't on the Big Island-- it's on Oahu.

Craig Stoltz: I knew that.

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Drumaville: Crew--how do you calculate "calories burned"? Is it some combination of heart rate, weight, and age? Regardless of the "type" of activity one is doing (I've seen plenty of lists of activities and how many calories they burn per hour)--is there a way to figure it out based on my own personal workout?

Craig Stoltz: Try caloriesperhour.com. It estimates burn based on time, kind of activity and your weight and age.

If you get a heart rate monitor--I *still* recommend the Polar a5, about $80--it'll customize a decent calorie burn estimate, but based no a very good assessment of how hard you're working. After all, it's counting your heartbeats.

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Trainers #2: To some extent, I disagree with your statement that "Trainers aren't workout buddies; using one like that is a waste of money." IF you find a good trainer (emphasis on the IF), then you can get a lot of worth out of him or her. I have been working with a trainer for about ten months and plan to continue doing so for many more months at least. We work twice a week for an hour each.

I would not call him a workout buddy exactly, but I enjoy working with him very much. I also work out on my own. He makes sure I do each exercise exactly right and keeps me motivated. He also cranks up my routine regularly and more quickly than I'm sure I would on my own. I have had amazing results from doing this, going from a couch potato who could barely move to a fit and healthy human being in under a year. I would say that if you can find a trainer at a reasonable price who is knowledgeable and will work closely with you, then go for it to the extent you can.

Craig Stoltz: Congrats on your great progress, T2. OK, how about "a trainer doesn't *have* to be a workout buddy"? I hereby amend my previous statement.

[Hey, you guys are good.]

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Alexandria: Please don't compare yourself to anyone else in the gym or try to work at HIS OR HER level. If someone can maintain 6 mph for 45 minutes, they probably run marathons and if you are just starting out, it can be very depressing. But remember that everyone started out small and built up to.

Also, for the person who was tired after swimming, I run marathons a couple of times a year and do it under 3:30. I can also bike a 100 miles a day. But swimming literally kills me. The first time, I thought my body was going to give out on me. But I stuck with it because it was a challenge and my body was being forced to be used in a different way - which is a good thing!; So keep up with it. Just because one thing is easy for your body, something else won't be. For instance, I will NEVER be able to play basketball or ice skate....

Susan Morse: Thanks, Alexandria, for this very good reminder.

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Washington D.C.: I bike to work every day (in fact, I believe it was me in that file photo of a bike commuter in last week's article!;) and it takes about 40 minutes round-trip. Supposedly, that should be enough activity for me for a day, but it's just not. Is it possible that my body is so used to the commute that it just doesn't count as a workout any more? I usually log 30-60 additional minutes at the gym, and still struggle to lose weight.

Craig Stoltz: Hey, Wash, congratulations. Your 40-minute RT is giving lots of health benefits.

But yes, the body can acclimate to a type of exercise, meaning your calorie burn goes down and your cardio system and muscles aren't challenged. If you can work "intervals" into your ride--a few periods of intense riding on the way home, say--you can nudge your body out of your rut.

At the gym, go intense: Do intervals when doing cardio, as describe earlier, and definitely do strength training, ideally with dumbbells.

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swimming in dc: check out the public pool at eastern market-- just renovated, cheap, and nice.

Craig Stoltz: great tip, DC

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Annapolis, Md.: I'm sure you get this question often. In a bid to lose weight I've been tracking my intensity with a HRM. I seem to be steady - 145 avg. when doing cardio but working out with weights it drops to 131 avg. Am I doing something wrong?? I'm 33, 5'8" and 190lbs. Thanks!;

Craig Stoltz: No, you're likely doing everything right? 131 are still in a productive range, and 145 are good for your cardio period.

To burn more fat, work in some intervals--brief sprints--into your cardio. And make sure you're using heavy-enough weights. If you're using machines for strength training, try to switch to dumbbells, which work a wider variety of muscles and permit exercise variety.

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Dupont, D.C.: Hi,
I am trying to find an exercise routine that can help tone up a very stubborn area- my hips. I do 30 minutes of cardio on the bike, step or elliptical and then lift weights for 30 minutes more. what can I add to my routine to see some results there?

Craig Stoltz: Look up an exercise called Donkey Kicks on the Internet--excellent butt-and-hip exercise, and good for creating flexibility in the hips.

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Burke, Va.: Last Sept I started walking for about 45 minutes each morning. I walk as far and as fast as I can in the amount of time I have. I break into a light sweat even in chilly weather. While my stamina has increased (go farther in the same time frame), I have not lost a pound or an inch. I am not going to give up, but is my body just adapting to this effort? I can't spare much more time. But I would really like to see some concrete changes.

Craig Stoltz: Yes, your body has likely adapted. But if your weight has flat lined, this tells me you're eating more than you previously were. This is simple math--if you're burning 25 calories per walk, you'd lose a pound in two weeks. Unless you're eating more.

If you can add to or replace some of those walks with an exercise class that should shock your body into some good changes.

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Fullerton, Md.: I agree. Society has changed over the years and we end up with less activity for more convenience. Everyone used to walk daily to the corner grocery store and carry the groceries back. Today we drive to the stores and have someone pack our car for us or we just eat fast food. We need to incorporate more daily activity into our lives. We can take steps instead of elevators. We can park further away from the house, work or storefront. A daily 30-minute walk at lunch soon becomes a habit and we no longer think of it as a task but something natural like brushing you teeth.

Craig Stoltz: Well spoken, Fullerton

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Where I Swim: Like I said, I've just gotten started, so I'm still kind of shopping around. The pool at the Marie Reed Recreation center in Adams Morgan is kind of run down, but the staff is great and, best of all, it's free. It can get kind of crowded, though--the last time I went there, there were four people in the lanes, all much better than I was, so I turned around and left, though the other time I went, crowding wasn't a problem at all. I picked up a bunch of free day passes at the Health and Fitness Expo a couple of weeks ago, so I've tried out the YWCA and the YMCA. Both are good, but I like the YMCA a bit better, plus it's closer and they have a sliding fee scale. I'm checking out the Sport and Health Club in Tenleytown tonight. At about $130 a month, I don't think it's worth it, despite it's plushness, but for tonight at least, it's free!;

Susan Morse: Thanks for passing along this intelligence.

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Washington D.C.: Two things, what muscles does the elliptical work? Since you have to stand straight (if you don't use the arm things) do you get some abs in there too?

I've heard 30 minutes of cardio to maintain your weight and 90 to loose weight. Is that accurate?

Craig Stoltz: Elliptical gives some light work to chest and arms, and quads and calves. But the main benefit is low-impact cardio with upper body engagement.

30 for health, up to 60 to lose weight, up to 90 to keep it off. Moving Crew explained that in Tuesday's column, which you'll find on post.com's Health pages.

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Trainers #2 again: By the way, despite that one minor slip, I would say that all of your other suggestions for finding a trainer are good ones.

Craig Stoltz: Thanks, T2. I hope you'll protect me when all those trainers attack later this afternoon. . .

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Bethlehem, Pa.: I recently started exercising at a gym, and have begun adding a couple of 6-minute intervals (5mph) of jogging to my 40 minutes of treadmill time. Can you recommend how to continue this process until I am jogging for the full 40 minutes?

Thank you.

Craig Stoltz: don't try to jog for 40 minutes! 30 minutes that mixes intervals with recovery is more beneficial for your health, your heart and your athletic capacities. (Provided your legs can take the stress of running harder; some folks' can't, or need to improve their muscle before they can.)

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Arlington, Va.: I just wanted to comment about the person who was comparing himself to the younger girl running a steady state 6.0 mph on the treadmill and your response that she's not training as efficiently as the other person. Perhaps she's in a training program for say, a marathon or triathlon, in her base endurance training phase and is trying to keep her heart rate at a certain percentage of her max - therefore, keeping a steady state heart rate which is seemingly a steady pace. Please don't be too quick to judge and as you said, don't compare yourself to other people at the gym because you don't know what their training routine may be. Thanks - just wanted to get that out!;

Craig Stoltz: Thanks, Arlington. It's true that those training for races and certain activities have different requirements than most folks, who want to stay fit and lose weight. Thanks for the reminder.

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Arlington, Va.: I am someone who love health, fitness and
the idea of helping people change their
bad habits. That said, I really want a
career in the health/fitness world. My
current job is not related. So my question
is where do I begin? I know I want to go
back to school but am unsure of the best
route. A master’s degree in nutrition
(already have a BS science degree),
health promotion degree? personal
training certificate? Ah there are so many
directions. How did you all get to where
you are?

Craig Stoltz: Hey Arlington, getting certified as a trainer is a fast route to career change, but be very wary of certificate mills. Go to www.acefitness.com and look at their "how to get certified" materials. ACE's is a demanding certification that requires, I believe, about 6 months at least to prepare for.

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Charlestown, W.V.: I recently joined the gym hoping to spend 12 weeks building muscle and then 12 weeks burning fat, etc. Unfortunately, I've hurt both my back and my thumb and can no longer do much with weights.

Does it make sense for me to reverse my plan--lose the fat first and then build muscle, or should I find some muscle building alternatives to weights? What do you suggest?

Craig Stoltz: Hey, Charlestown, the split you're referring to is often recommended for folks who are quite serious about body building, maximizing strength gains, etc.

Certainly nothing too bad can happen by focusing on cardio for 12 weeks then strength for 12 weeks, though your all-around fitness will suffer. But given your injury, it's probably a decent strategy.

Once you're healed, I think you should seek advice from a trainer about the 12-week splits. A trainer will be able to tell you what that will achieve, what the tradeoffs are, etc.

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Woodbridge, Va.: I'm extremely active and exercise at a high rate probably 4 out of 7 days of the week. My question is this- what exactly is a muscle spasm? Can they be hazardous if something is not done to prevent them? I don't get them often, but when I do, it's a little weird to feel my arms or legs throbbing...

Susan Morse: Hi Woodbridge,
If the tension in a muscle you're feeling is a recurrent problem, it's a good idea to consult your doctor about it. Hard to say what might be causing it or what you could do to prevent it without further information. But pain or discomfort is a sign to stop what you're doing and seek help, either from a doc or a trainer or therapist. Good luck.

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Upper Marlboro, Md.: Is it safe to use the elliptical every day? I usually find that I perform better if I take a day off, but I enjoy doing it almost every day and it burns a lot of calories without a lot of pain.

Craig Stoltz: To maximize your fitness, you should alternate types of cardio--to engage different sets of muscles, joints, etc. Walking briskly every other day will have more payoff.

Having said that, you're unlikely to hurt yourself doing it nearly daily. Your body will get accustomed to it and quit showing gains, though.

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Craig Stoltz: Well, gang, not only are we out of time, we're well past us. Our friends at Live Online are turning off the lights and asking us to take our purchases up to the register.

So: Thanks for all your great questions and comments. Many we couldn't get to today. We'll try to get to them next time.

Meantime, move well, move often and most of all have fun.

The Crew

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