Moving Crew

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.

Having trouble finding time for that workout? Looking for a time to squeeze in a run between errands? The Crew may have some suggestions for you.

Join Health section editor Craig Stoltz , assistant editor Susan Morse , staff writer Sally Squires and section contributor John Briley every other Thursday at 11 a.m. ET. This week, the Crew will chat with you on Tuesday at 11 a.m. ET .

The transcript follows.

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John Briley: Hello Moving Crew Chatsters -

Hopefully by now you have read today's special Fitness Edition of the Post Health section - you can stay even if you haven't - and you now know that the psychotherapy community is growing ever more creative in its use of exercise to treat depression and other mood disorders; that you can benefit from celebrity fitness training books (even if only your family would recognize you in public); and that a growing herd of moms have taken to running with their babies (in strollers, of course) to stay fit. Hey, beats running FROM their babies (though I know my mom wanted to do that on many occasions).

And we, as always, are here to answer all inquiries on fitness issues, from novice to advanced-intermediate, running to walking to jumping, from swimming to (hedge) trimming, from yoga-ing and pogo-ing, and all exercise in between.

So let's get into it

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washingtonpost.com: Looking for a group of mothers and mothers-to-be that allows mothers to run with children in tow? Check out the video See Mommy Run .

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washington, DC: Thanks for taking my question. Curious about breathing while exercising. When I'm doing cardio, I fall into this rhythm of "in through the nose, out through the mouth" that was hammered into me as a young kid in PE class. Is the "in nose, out mouth" method better than any other combo?

I can remember the PE coach insisting it would help prevent cramps, which I now find hard to believe, but who knows. Just wondering if there was any science to back this up or if it's just some lame thing the coach told me as a kid.

Your answer wont matter much, I can't change my breathing now. Just curious.

Thanks

Craig Stoltz: Hi D.C.,

My reading on this suggests this is one of those myths propagated, probably in good faith, by mid-century gym teachers drawing on outdated beliefs.

The theory I've heard back during the Civil War, when I was in high school, was that your nose is built for inhaling, with mucous and cilia there to filter out nasty stuff, while the mouth has no such protections (though if somone invented a human baleen, like those used by great blue whales to filter for plankton, that could be a breakthrough). Hence the nose delivers cleaner air.

But I've since read that that's baloney, that no matter how you breathe, the important thing is to establish a rhythm you can sustain. I love this quote, from Runner's World:

The same with whether you breathe through your nose or your mouth. Most runners naturally breathe through both. Famed New Zealand coach Arthur Lydiard, when asked how runners should breathe, once replied: "Breathe through your mouth. Breathe through your nose. Suck the air in through your ears, if you can."

Any others care to weigh in, whether mouth-breathers or not?

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Craig Stoltz: And speaking of exercise and fitness stories, we are trying to locate people who try to get exercise right in their offices. These can be surreptitious stretches, closed-door sessions with weights, golf clubs and other contraband, medicine ball tosses across the pod farm, etc. But we mean right in the office, not in a company fitness center. You with the handgrips in your desk drawer? You too.

Anyone who has such stories, please drop an e-mail to paynej@washpost.com. Health staffer January Payne will be eager to talk to you.

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Chesapeake Beach, MD: My wife and I are having a bit of a disagreement.

She wants me to do some exercise. Badmitton, walking,

biking, something light but physical.

I point out on the other hand that I have a ton of yard work

to do (we live on a wooded several acres) and I cut downed

logs, dug a new garden, built a stone wall, etc.

She says yard work isn't exercise. I beg to differ. Any

advice?

John Briley: Hi CB MD - A couple thoughts here:

1. Yard work is exercise. I have blistered many a hand and tired many a muscle digging, raking, chopping, mowing, etc. BUT one can certainly loaf through all of the above and more and burn relatively few calories per hour out in the yard. So it depends on how hard you push it. If this is going to be the mainstay of your exercise routine, make sure you get your heart rate up (breathing hard enough that you would have trouble carrying on a conversation) and keep it there for, ideally, 20 or more minutes at a time. I could see that occurring with strenuous wood chopping, for example.

2. I sense there may be a tad more going on here than "get some exercise, love." (Where's Carolyn Hax when you need her?) Your wife might be seeking more time with you outside the standard family routine, and MIGHT be hoping you'll go out and exercise with her. (Stretching here because I don't know all the details.) Perhaps you could mix it up, doing the yard work a couple days a week and trying some of your spouse's suggestions on other days. Even if she doesn't want you two to work out together, just showing her you respect her opinion and suggestions could ease some of the tensions.

3. Very last thought: If you are overweight, your wife might just want to see your fitness improve for the betterment of your health. Perhaps she has seen you go out in the yard to work over the past few years with no change in your weight - again, I am speculating here - and is offering suggestions in the hopes of adding some intensity to your fitness plan.

Best of luck -

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Herndon: I joined a gym about a month ago and, for the most part, am enjoying working out. But I feel like I need a good routine. Or at least some advice about what machines would benefit me most and how often to do stuff. Although I would surely benefit from a personal trainer, I can't afford one right now. Any suggestions for books or other materials that might help me set up a workout routine for myself? Thanks.

Craig Stoltz: Hi Herdon, good for you: joining is a big first step, but as you're finding, second steps can be a bit baffling.

Most gyms will provide an orientation session to explain the machines, but some of these turn into unpleasant personal training sales pitches, and some are done by less experienced staff. I'd be assertive and ask if one of their trainers could answer your questions.

That said: Among the four books I review in the section today, the 20-Minute Burn is a good, easy book that shows you some good machine-based exercises.

Harvey Pasternak's Five Factor Fitness is good, but uses only dumbbells, not machines.

But by far the best book I've seen--and I hereby have decided it's my new go-to book on weightlifting--is Maran Weightlifting Illustrated. Beautiful illustrations that are clear, direct how-to, and options for machines, free weights, bands and balls. Also workout design.

Anyone else have basic advice to share?

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washington, DC: For years I've been working out at home -- weights, kickboxing, other cardio. Lots of running and jumping. Lately, my knees have been giving me problems. I've been MRI'd and they found nothing serious. I'm thinking about replacing the carpet in my workout room with some kind of wood flooring. Is this a good idea for my knees? Does it matter what kind of floor or will any smooth surface work? I don't want to give up my workouts.

Thanks for your help!

Susan Morse: Hi Washington,

Join the club. So what was the diagnosis? Age and wear and tear and (shhhh) arthritis? Or more like temporary muscle injuries? Unless you've been told to give injured parts a rest, you're going to want to start doing exercises to strengthen your quadriceps --the big muscles in your thighs--to take some pressure off your knees. Squats are one such exercise. Just make sure you stick your butt out and don't let your knees go past your toes on the way down. Use weights--I generally use 12 pounders -- to make muscles work harder. ..You're gonna want to do these several times a week from here on.

I'm looking at a book here with some others, called "Straighter, Stronger, Leaner Longer, by Renee Daniels (a medical exercise specialist, personal trainer and former Alvin Ailey dancer).

About that floor. Wood's fine, but use padded mat when you kneel. Good luck--and watch the jumping....

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Washington, D.C.: I love to use the elliptical machines at my gym. The question I have is about the "calories burned" readout. Even though I enter my weight at the beginning of a session, it seems to calculate an absurdly high number of calories burned--I'm talking 1,000 in an hour--and I am an average-weight woman (5'6", 140 pounds). None of the usual calories-burned websites has elliptical information! So how much should I adjust this reading for my exercise logs? Subtract a third? Subtract 50%? Thanks for any insight into this mystery that you may have!

Craig Stoltz: Hi Wash, Moving Crew Mythbusters here again, at your service!

Ignore the calories-burned readout on all machines. The only value they have is to let you compare workouts done on different days on the same machine. (i.e., if you "burn" 300 on Tuesday and 400 on Thursday on the same elliptical machine, you can be confident you did 33 percent more on Thursday.)

But you can't know whether you really burned the number of calories on the readout. Calorie burn depends on metabolism, age, weight, accurately measured heart rate, respiration, zodiac sign, all kinds of stuff.

The reason ellipticals tell you you burn off so many more calories than a treadmill is because they take into account, and I believe exaggerate, the fact that you are also working your arms as you exercise.

The best practical, cheapish way to get a sort-of-accurate estimation of calories burned is to use a heart rate monitor, which takes into account your age and your precise heart rate throughout your workout (more accurate than machine estimations of heart rate). If you don't want to do that--you'll pay about $100 for adecent heart rate monitor--go to caloriesperhour.com. The site does provide an estimate of calories burned using an elliptical machine, and it does take into account your weight and age. It may provide a semi-reality check to compare to what your elliptical machine tells you.

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Alexandria, VA: What advice would you give to someone who wants to eat better and get into a good exercise regimen, but is constantly self-sabotaging his/her efforts?

Susan Morse: Cut yourself a little slack.

You haven't "failed" just because you've cut a corner here and there....even backslid now and again.

Making a lasting change in habits is hard work. A little slippage is part of the process. Take a look at Sally Squires's story on the subject, called "Holding Fast for a Change." I bet you'll find some good ideas there.

We'll post link in a minute. Good luck!

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washingtonpost.com: Check out today's Lean Plate Club Web chat" for suggestions on eating well and recovering from those nagging injuries.

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Chubby Cheeks, Washington DC: Hey moving crew! I have been trying to exercise more and eath healty in an attempt to loose some pounds. The eating healthy is easy, it's the working out part that I'm lacking. I got a pedometer and am trying to take those 10,000 steps per day, but my job requires that I be at my desk most of the day, and when I get home I'm too tired to work out. Can you recommend a fast workout routine that I can either do in the morning or after work that won't leave me too pooped to move? Thanks!!

John Briley: Hi CC DC -

Oh, where to start? There are so many! Here are a couple suggestions:

1. Map out a two-mile route in your neighborhood - starting and ending at your front door, so there's no driving involved - and either brisk-walk it or (if you can) jog it at least three mornings a week. If that's too long, start with a mile. Whatever the distance, try to make yourself breath hard for at least 20 minutes and work up a sweat. It may seem like not too much, but it adds up AND, importantly, builds your fitness foundation for those times when you want to go a little longer or more intensely - for example on a weekend, when you have more time. Just get out of bed 20 minutes earlier than normal. You might have one or two "adjustment weeks" but soon you will feel SO much better that you'll crave the a.m. cardio session. Also, wear that pedometer and you will get all fired up about knocking out thousands of steps to start your day. And the fresh air, and...

2. For strength training (which should supplement, NOT replace, cardio training): Get a medicine ball and/or an exercise band (go to Sports Authority or Modell's or a similar store - even Target sells these, I think; or do a google search for "medicine balls" and "exercise bands" and pick a vendor), then use your TV time or other "idle" home time to run through sets of exercises. With the med ball, try some twists, where you hold the ball in front of you and turn - slowly - side to side, and some up-and-down moves, where you bring the ball down as far down toward the ground as possible - bending at the knees, not the waist - and back up over your head. Exercise bands come with suggested workouts.

3. At work: I don't mean to sound like too much of an agitator, but demand that your boss let you take an occasional break during the day (don't worry: the work will be there when you get back). Take a few short walks a day - 10 minutes each is ideal. Even if you never leave the building, you are still moving.

Important: Regular exercise and a good diet will give you MORE energy, not leave you exhausted. Two other keys: Enough sleep and proper hydration.

You can do this. You really can. Start small, build up, and stick with it.

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washingtonpost.com: Looking to break those old habits? Don't give up! Read Holding Fast for a Change that may help you get back onto the road for self-improvement.

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Alexandria, VA: Good Morning, everyone.

I need advice on how to find the best exercise for me. I do not like weight/strength training, and as much as I don't like my body, I never stick to it the regimine for more than 3 weeks. I've had several different trainers with no luck.

The recreational centers in Alexandria offers a variety of classes, and I'm looking into either aqua aerobics or pilates. I'm actually considering doing both (they meet on different nights) and seeing how I feel.

I have accepted (relunctantly) that I am forever pear-shaped, even with diet and exercise I can only make myself a smaller pear.

By the way---I had an arthoscopy on my left knee, but running is still not an option.

I am not really concerned with the circumference of my bicep - I just want my bicep not to wiggle. What is better for overall toning, swimming or pilates? What is really important is that I find something I like that will give me some results, or I won't stick with it.

Thanks for your time!!

Craig Stoltz: Hi Alex, we feel your pain. We've been there ourselves. Starting is easy; sticking is hard.

Pilates is great for toning, but *be sure it's a class aimed at beginners.* Pilates moves are hard to learn and hard to do at the beginning--they test core muscles you have not been previously acquainted with--and a class full of experienced people may well intimidate you and become another "failure." If you can't find a beginning class, don't choose Pilates.

Water aerobics is great for people with bad joints, i.e. knees, and are lots of fun (confession: I've taken only one class in my life, on vacation, at a resort, so it might have been "funner" than most).

Whichever class you choose, a class of some type is a good choice--it provides a structure that'll be harder to wriggle out of. At the first or second session, try to identify a workout buddy (a pear-shaped one would work well) who you can agree to mutually nag--er, remind about the next class.

Once you have about a dozen classes under your belt, you'll have a pattern established and will start feeling benefits that become their own reward.

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Piscataway, NJ: A question about stretching - I know I don't do enough, that is the last piece of my fitness routine I need to get better at (I jog ~15 - 20 miles a week and work with weights 4 times a week). Can you point me to any descriptions of what constitutes a good stretching regimen, like what to do, how often, etc.? Thanks....

Craig Stoltz: Hi, Pisc: Stretching by Bob Anderson is your guide. Full of science-based, utterly clear advice. There's lots of BS about stretching out there; Anderson peddles none of it.

Good job, by the way, knowing to add another leg to your stool. Do be aware that balance and agility are other measures of fitness you may eventually want to explore.

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In, Out: Regarding breathing nose vs. mouth: in cold weather, I find it easier to breath through the nose when exercising outside (grew up in a climate much colder than this, though). Otherwise, I breathe through my mouth - it feels like I am taking in more air that way.

Craig Stoltz: Thanks, I/O. Yes, in-via-the-nose does provide warmer air (I'm told) than the mouth does. Bigger volume via mouth? I haven't heard that. . .

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Re: Breathing: I don;t know about the cramping thing, but in through the nose, out through the mouth is better for the following reason- your nose has hairs and mucous that filter, at least a little, pollen, dirt, and some particulate matter. Your mouth can't do it as well- you need the mucous suspended in the hairs for the air to run over. Breathing out through the mouth allows you to empty your lungs faster for the next breath

Craig Stoltz: Yet another reader weighs in on the oxygen-mucous debate. . .

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Hate Working Out!: Hello crew. Love your chats, although I really hate working out. I am not a gym person and I lose interest with a lot of videos. I am thin and eat healthy, but I am really out of shape. I love to walk about 1-2 miles a few times a week, but does that really do a lot for me?

Craig Stoltz: Hi hate!

Videos can be tough to stick to: you're alone, you don't have escalating goals, etc.

To get the *health* benefits of activity, walking about 30 minutes briskly most days will cover you. More intense work will deliver fitness benefits, but in terms of your health--keeping systems working, reducing risk of chronic disease, helping control age-related weight gain--the 30 minutes of moderate does the trick.

If you want to be fitter for sports, or to help you body look (what many consider) better, or to build endurance, you will need some harder aerobic sessions and some strength training.

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Springfield: Stretchware(TM) is a program that reminds you to stretch at certain time intervals (you set the time interval) --- extremely helpful for those who sit&work on the computer all day (like myself). It's a popup box on your screen, asking you if you have time to stretch; gives you option to postpone or not stretch at all. It contains various types of stretches (for wrists, backs, neck, etc.) Sometimes I get so involved that I forget how long I've been staring at the comp or typing away. I also use these reminders to finish up and get up and fill my water bottle! This can be downloaded for a free 30-day trial period and costs (I believe) $29 for the year.

Thanks for allowing me to share!

Craig Stoltz: Hey Springfield, thanks for this. I've heard of this program but haven't tried it. Sounds like something The Crew should check out. . .

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Arlington running mom: Am I crazy to run at 5pm in the afternoon with this heat and humidity? I run with my husband and two kids in a double jog stroller (trying to lose pregnancy weight and train for Army 10 miler). I don't feel like I'm overheating but the humidity definitely slows me down and makes my breathing heavier.

John Briley: Hey Arlington - Not crazy, but you do have to watch yourself. Namely:

1. The "code red" days mean that ozone levels in the air are high. Strenuous exercise outdoors can cause lung and eye irritation and is especially hazardous to asthmatics and others with respiratory conditions. Try to wait until closer to sunset, if possible. Today, for example, a heat advisory is in effect noon to 6 p.m. If you must exercise outdoors during those hours, tone down your intensity and/or exercise time, and see my next two points.

2. In high humidity, your sweat does not evaporate as quickly as in drier weather. So you must drink more fluids (water) than normal to keep your internal temperature in check. BUT don't just slam tons of water as this can lead to hyponatremia - i.e., over-hydration resulting from an over-dilution of sodium in your blood.

3. Sounds like you're already doing the most important thing: Listening to your body. If you don't feel like you're overdoing it - and you aren't getting during/headaches after exercise, or exeperiencing sudden changes in appetite or sleep patterns - you are probably OK.

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Glover Park: For the past 2 years, I've done an exercise regime where I do cardio for 20 minutes, followed by weight machines for 40 minutes, followed by stretching and some yoga poses. I do this 2-3 times a week and am in the best shape of my life. Here's my dilemma: I don't want to lose any more weight (it was nice but expensive to buy new clothes when I dropped weight initially and don't want to do it again) but I want to get rid of the remaining (and noticeable) flab around my rear end. Is there any way to do this without upping my exercise routine so much that I lose more weight? Help!

Craig Stoltz: Hi Glover:

No.

You can't spot-reduce (witout liposuction). You can only lose body weight and eventually it will drop off from everywhere. Some folks are predisposed to carry their fat in certain places. (I'd like to carry mine in my wallet, but have never managed to pull that off.)

You can tighten up your butt (I'm sorry, do we know each other well enough for me to say that?) with the following exercises (look 'em up on various fitness sites, via Google: Donkey Kick, Fire Hydrant (?) and different flavors of lunges. Using a stablity ball, you can do a bridge with your head on the ground and your feet on the ball and that's good for your butt too (geez, I'm sounding like Suzy From Shape Magazine or something).

But you can only firm up the stuff underneath, not make fat disappear from your hindquarters. Sorry.

Congrats on your great workout plan, by the way.

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washington: From a cardiovascular exercise point of view, is there a difference between exercising twice a week for 40 mins each (running for example) and exercising four times a week for 20 mins each (again runnning). Which would be better and why? Thanks!

John Briley: The more-frequent fewer-minutes routine is better. If you go to two times a week you have a greater chance of missing a workout and really throwing off your fitness schedule. Plus, if you find the 4x20 workouts getting too easy, you can bump up intensity, which might be harder with a 2x40 routine.

And the more frequent sessions keep your body more accustomed to regular exercise.

My suggestion: Do some cross training, if possible, to both add some spice to your workouts and, more importantly, balance the muscle work. I find I run a lot better when I am also biking at least once a week.

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Arlington, VA: Hi! Love the chats!! I'm a 24 year-old female who is very active and eat pretty well. But, at 5'4" and 155 lbs, I definitely feel like I should lose weight. I've been especially concious about my excercise and eating since February 1st. I usually get to the gym 4 or 5 times a week which includes cardio (elliptical) and weight training or pilates/yoga. On any other days, I usually will run for 30 minutes outside. I've been counting calories and on average, eat about 1500 to 1700/day. I focus on getting lean protein, whole wheats, and plenty of veggies and fruits. With all that said, why can't I lose weight? Am I forever destined to be at this size? I might be crazy, but I'm ready to get my thyroid checked or anything else that might be inhibiting my efforts. Thoughts? Thanks!

Craig Stoltz: Two thoughts, Arlington:

Many folks put in lots of time but quit seeing results because they don't gin up the intensity. You should use greater poundage when lifting, and use higher settings on your cardio machines. Also, add some "interval" sprints (most machines have interval settings) to the mix. This may propell you off your plateau.

Also, track your body metrics (measure circumference of your arms, waist, hips and thighs). If you see progress in those measures, forget what's on the scale.

Should you see a doc? I recommend trying the above for a few weeks. Let us know what happens. . .

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Germantown, Md.: I am a 52 yo women who weighs 220 (I have lost 16 lbs on a well balanced diet of about 1300 cal). I have joined a exercise gym which includes a circuit of 12 pieces of equipment (hydrolic - not weights) interspaced with aerobic excercise. The total time is about 25 min followed by stretches. I also walk 1 mi on Sat and Sun and do 2 short 15 minute walks with my dog 2x per day. While I am losing weight, is this the right (effective) excercise for me?

Susan Morse: Hi Germantown,

First, congratulations to you on taking these first important steps to improve your health and sense of well-being. Good for you!

Assuming you've gotten your doctor's blessing to up your level of physical activity, I'd recommend working (slowly) toward increasing the amount of time you spend on daily exercise. Each week, try adding 5 to 10 minutes more of walking time until you're up to an hour a day--the amount of time that's recommended by national experts. The hour doesn't have to be all at one time.

You might also consider adding some arm exercises with light weights or soup cans. That can give a boost to your weight loss efforts.

Keep up the good work!

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Fairlington, VA: I'm a former competitive amateur golfer who has now grown slightly overweight and frighteningly stiff as I was forced to graduate from college four years ago and work for a living.

I don't lust after giant biceps or pec's - I just want to increase my flexibility, especially in my back and shoulders, and overall strength. And I need to do it quickly before summer is over.

So my question is, should I devote my energies to something like Pilates, or is there an alternative that you would recommend?

Thanks.

Craig Stoltz: Oh, Fairlington, creature of my own species! I got into this whole fitness thing a few years ago when I started a golf fitness program and had my eyes opened to functional exercise. I'm a changed man (but my golf game still stinks, go figure).

Pilates is good; there are several Pilates for golf programs. It's become a popular way to market the exercise to men.

But any of the books reviewed today offers a good intro to functional fitness--exercises of the sort you discuss, that don't build muscle volume (primarily) but train your body to do challenging stuff. They make you lean and more athletic.

Also check out the golf fitness stuff at golfchannel.com. They have decent programs you can try yourself.

I followed a pay-per-view Internet program called golf-trainer.com for about a year. Costs $99/year (I think) but is very golf-specific and tightly programmed.

Whatever you do, don't follow a book designed to build bulk or that is devoted to conventional weight-lifting. You want stuff with medicine balls, stability balls, foam rollers, wobble boards, etc. The stuff is fun.

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Springfield, va -- Hello Moving Crew&All:: Two things-- would like to share for inspiration to others: I am the most unathelic (used to skip all PE classes in HS)and most uncoordinated (typically trip/fall/run over something at least once a week)person I know but when I joined a gym and "made" myself get over the intimidations of other more experienced aerobic-mates, I became quite the stepper in my step class and quite the aerobics person in my hi-low class. It took me only a few hard classes to get coordinated, learn the move and get over my intimidations inside my head.

Next is a question: I use the elliptical machines when I miss my class and find that after only 20 minutes my feet are numb. I get off promptly for fear that they'll go "dead" numb and I'll fall off (hence increasing the rate of my typical weekly falls) --- is this normal and what can I do to overcome/work around this?

Many thanks and Happy Tuesday!!

John Briley: Springfield:

Congratulations on your newfound agility (and my condolences to all you have trampled)! Defintiely inspiring.

Numb feet are not normal. I am not certain what might be causing this but typically numbness results from inhibiting blood flow to an area, which could be corrected by something as simple as loosening your ankles (and your whole body) on the machine, or could signal something more serious - I'm not a doctor and thus won't even speculate. But do ask your physician about this, perhaps before your next elliptical session.

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Washington DC: I bought a heart rate monitor (love it!) and was shocked to see how much my heart rate spikes when working out outside in the heat. Simply walking around the track outside in high heat gave me the same elevated heart rate as running intervals on the treadmill in my air-conditoned gym. Since my goal is weight loss, am I really getting similar workouts?

Craig Stoltz: Let me avoid that question and tell you: don't work out in extreme heat, like today's. Your body sends out a-WOO-ga, a-WOO-ga alarms and tries to control your internal temperature. You won't get a good workout; it can make you fatigued, sick and dehydrated. Air quality is lousy in extreme heat.

To answer your question: beats me. But don't try to find out.

Great you got an HRM, though. Those little things can change your life.

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breathing: I was recently diagnosed with exercise-induced asthma. Here's what the pamphlet I was given says:

"Of note, cold dry air is believed to trigger exercise-induced asthma. Exercising outdoors in the winter or mouth breathing can set off the asthma attack. Some doctors recommend indoor swimming as an ideal form of exercise because the warm, humid air keeps the airways from drying and cooling."

So that may be another reason for people to try to breathe through the nose, if possible -- especially if the air conditioning is strong.

Craig Stoltz: Nose wars continue! Thanks, b.. .

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RE: Arlington Running mom: Don't forget about the kids!You might be ok in the heat but be very careful with your children. Even in the shade of the jog stroller it may be to hot for them outside. Make sure they too are well hydrated and you keep them in on the ozone alert days.

Craig Stoltz: Excellent point. Not quite like leaving a dog in a closed car, but exposing a little one to excessive heat is bad--their systems don't process heat very well yet.

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Arlington, VA: Hi! The 24 year-old is back with just a quick response...I'm always trying to use the interval training on the elliptical and when I run, I try to sprint a couple of times throughout to also "spike" the workout. Additionally, I've been attending the best weight class at Gold's and have been increasing my weight since February. I'm now lifting as much as the instructor!! I really thought I was doing everything to "get off the plateu"...problem is, I'm at the same plateau I was when I started (no inches lost either!!)

Craig Stoltz: Who can help 24-year-old Arlington? I'm out of suggestions--other than to change your routines completely, to shock your body into building new muscles and capacities. Your body may adapt especially well to exercise and it's found ways to "coast" thorough challening but familiar workouts.

Any trainers out there care to weigh in?

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Washington, DC: Hi!

This is probably a silly question but - is it possible to lose

weight if I walk 3.5 miles a day at least 4 days per week?

Thanks!

Craig Stoltz: Not silly at all. Only way to lose weight is to burn off more than you consume. Try writing or recording all inputs and outputs for a week (caloriesperhour.com can help) and see if you're in balance.

That's a very healthy amount to walk. Congrats. Walk as intensely as you can while still being able to carry on a conversation with some effort--that's the sweet spot, and the place where you can know you're sustaining a decent calorie burn.

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Anonymous: To each his own, I understand. But tell us what you all think of chi running. The more I read about it, the more confused I am: shorten my stride, no - lengthen it. Also, what is the basic Chi running principal as it concerns posture? I heard something about feeling like you are about to fall over. Thank you.

John Briley: Anonymous (So mysterious!) - I liked the Chi Running book, and I use many of the principles in my occasional jogs (I run two to three times a week - and seeking other exercise on other days). But I do not try to incorporate every element of his philosophy on every run (who could?).

Dreyer wants you to shorten your stride on hills and, when you are feeling certain types of pain, lengthen the stride BEHIND you - never in front (I don't have the book in front of me, so these are from memory).

He wants you to lean forward from your ankles, not your waist, but I don't recall the bit about falling over. the premise is to get your torso out in front of your lower body so that the weight "pulls" you along, and to use your core as your "engine." These are minor adjustments and make runnign easier (I find) but are not major changes that will totally alter the activity.

Overall, though, I do like his writing and his approach, and his advice has helped my running.

Hope this helps.

He wants you loose from the knees down

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Washington, D.C.: I am a twenty-something federal employee living in the District, which means I'm not able to afford a gym membership. Besides running and biking, what are some easy and CHEAP ways to exercise in this town?

Susan Morse: You heard about the "Urban Walks" and "Urban Runs" offered by Balance Gym (at 2200 California St., at Phelps Place NW)? You just missed the free ones, but if you splurge once and pop for the $10 or so one of these classes cost, you'll get a lesson in incorporating park benches, street curbs and other pieces of the cityscape into your workout. Might be a fun way to shake things up. ...Run through Rock Creek Park and you can add in the exercise stations placed along the trail.

Other ideas out there?

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Numb Feet:

NOt a doctor either, but this is what my foot doctor told me. I have really high steps and when i tie my shoelaces tight, it cuts of the bloodvessel that go across the top of my foot and that makes my foot numb. I started tieing my shoes a bit looser and bought better shoes that take a high step into account. According to my foot doc and a rough poll of my friends, a numb foot from working out is actually quite common amongst females.

Susan Morse: Thanks for that thought!

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Re: Chesapeake Beach: How about taking your wife for a back and forth evening stroll on the Boardwalk? It's perfect for that kind of thing, quality time plus exercise. And, of course, it's free. The Boardwalk is one of the things I miss most about home!

Susan Morse: Another free exercise idea--with bonus points for pleasing your spouse. Thanks.

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Bethesda, MD: I'm normally an afternoon jogger. However, with a job change and several after-work commitments, I'm finding exercising after work has turned sporadic. The past two weeks I've tried early morning jogging before work. Moving crew--I am not a morning person. Any suggestions of ways to wake up refreshed, or at least motivated, to go jogging in the morning? I don't want to give up exercising just because of my changed work schedule.

Craig Stoltz: I've done this, and the best reward for me doing mornings is that I don't have to worry about fussing my workout into my schedule later on. That's its own reward.

It helps if you have a partner or spouse who is willing to kick you out of bed when you're moaning--or a workout buddy you need to meet. I think you can send Briley an e-mail and he'll give you a wake-up call. . .

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McLean: Re Exercise Psychotherapy article:

John, great article. It encouraged me to put on my old exerimental psychology hat, and wonder whether holding the exercise session at the same time as the psychotherapy sesion would be necessary to get the benefit.

As a long-term exerciser and fitness trainer, I'm guessing that having psychotherapy soon after an exercise session would be optimal. The client would be cooled down and the level of endorphins would be high. Addtionally, the client would not have the distraction of atempting to focus on exercise at the same time as attempting to focus on emotional issues.

Sounds like it's time for additional studies!

Craig Stoltz: Thanks, McLean. . .

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Arlington, VA: I got new running shoes a few weeks ago. I went to a running shoe store to get them and they told me that I over-pronate and helped me pick shoes that would correct this problem.

For the past few weeks, I get sore easier than usual when I run and feel like I can't go as far. Could this be a result of my new shoes? Any advice for breaking them in? Should I return them and get less supportive shoes?

Thanks!

Craig Stoltz: If the shoes do indeed correct for pronation, your legs are moving in new ways and it may take a while for them to acclimate. Do go back to the store however to report the results if this isn't gone in a few days--they see this kind of stuff all the time and can help you find a solution and prevent injury. This is the kind of service that makes it worth patronizing a real running store.

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New York: I have lost about 45 lbs (mostly fat I hope) and do resistance training 2 or 3 times a week but I am not getting the results I want, in terms of mass and definition. Will protein help? And how much do I really need?

Craig Stoltz: Hi NY,

Protein from your diet should be sufficient, provided you're not on a carb-rich diet that squeezes protein out.

Gin up the intensity of the strength sessions--more weight, different exercises, work the big mucles (quads, shoulders, glutes) not the small ones (biceps, triceps). And do pay attention to dietary protein--tuna, lean chicken, nuts, turkey, lean beef. . .all good. Load up. Easy on the white carbs.

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Arlington, VA: Hello:

Found out I am pregnant a little more than a week ago. I am seven weeks along. I am an avid swimmer. I go at least three-five times a week to the pool. I always work out in my medium to high heartrate target (between 140-180 beats per minute) (15 to 20 minute workouts). I have also read that while pregnant I am not allowed to exercise above 140 beats per minute. I guess I can do this, but it seems weird that I would drop down this low when I am very conditioned to another heartrate. I need advice! Can I ever go above 140? I know I am in good shape and feel limited by this number. I have no problem staying below 165 or so, but would like to still be able to work out at 140-160!

Thanks for your help!!!

John Briley: We covered this recently in the Moving Crew (scrambling now to dig up the link!) and you are in luck: The keep-it-inder-140-BPM has never been scientifically substantiated, experts told us, and you can work out at higher intensities.

One noted OB-GYN/fitness expert advised caution at super-high intensities, but he did not have hard science to cite to support that - he just said "Why risk it?"

Takes abound of competitive Iron Women and other athletes maintaining their training schedules for much of their pregnancies. Here's that link: www.washingtonpost.com/wp-dyn/content/article/2005/05/02/AR2005050201288.html

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Plateau-buster: Whenever I plateau, my trainer has me switch my weight training to "slow-and-heavy" for two or three weeks. Heavy weights and the reps take about 10-15 seconds each. It always does the trick for me!

Craig Stoltz: Excellent advice, PB. Changing sets/reps/weights/exercises is called "periodization," and it's a common trainer technique to keep people from lingering on plateaus.

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For Arlington: What's the caloric formula? 500 net pounds less a day to lose one pound in a week. Something like that.

Craig Stoltz: 500 pounds? Yikes.

It's 3500 calories per pound. Run a calorie deficit of 500 calories a day (ie, burn off 500 more than you consume) and in seven days you've burned off 3500 calories, or one pound of protoplasm.

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For Arlington: If you're increasing the intensity of your workouts and changing them up periodically and still not losing weight, there's only one reason: you're eating too much. Sorry.

Craig Stoltz: Tough love from Arlington. . .

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McLean: Re Exercise Psychotherapy article:

John, great article. It encouraged me to put on my old grad school experimental psychology hat, and wonder whether holding the exercise session at the same time as the psychotherapy sesion would be necessary to get the benefit.

As a long-term exerciser and fitness trainer, I'm guessing that having psychotherapy soon after an exercise session would be optimal. The client would be cooled down and the level of endorphins would be high. Addtionally, the client would not have the distraction of atempting to focus on exercise at the same time as attempting to focus on emotional issues.

Sounds like it's time for additional studies!

John Briley: Thanks, McLean, interesting point. Maybe Jane Cibel doesn't want clients sweating on her couch! (Kidding)

She uses those sessions to show clients - right there on the spot - that, "See? You can do more than you thought. You are powerful and capable." I imagine, for some people, that is more impactful than, "Did you see what you did five minutes ago, lifting all that weight?"

So it's a combo of the brain chemicals and the instant demonstration of positive behavior that Cibel finds helpful.

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Brookeville, MD: Crew,

I fit in a run about 3 times a week and I made it a point after the holidays to lose some weight I had gradually accumulated throught my late 30s - I am 41. I was succesful; my pants are all loose, my body look lean, etc. I tried to obtain my weight history from some past doctors but could not. How does one know when to stop losing weight and just try to maintain?

Thanks

Craig Stoltz: Hey, congrats, Brookeville! When you reach the place you like--sounds like you're there--you switch to a mode where you balance calories in/calories out. In your case that'll let you eat A LITTLE more and/or work out A LITTLE less.

Lifelong vigilance, alas, is the price of health maintainance.

If you'd like a reality check on your weight, use a BMI chart (we have one at the post.com Health site). It's rough, it doesn't apply to people with unusual body types, but it can tell you if you're in a typical "healthy" weight range.

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Washington,DC: Can the use of steam rooms really help reduce cellulite and weight gain? I have friend that spends 20mins after every workout and claims that the steam room works miracles. Any proven benefits besides my friend's recommendation?

Craig Stoltz: No. Steam rooms make you sweat, and some people like the feeling. Some claim it purges toxins, but as far as I know that's fitness myth. Cellulite? It doesn't exist.

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Alexandria, VA: I have a long way to go before I get in shape. I hate working out. So I am forcing myself to walk as much as possible. I get off at a farther metro station in the morning, giving me about a 10 minute walk. I don't want to expand that because I don't want to sweat too much.

On the way home I either walk 2/3 of mile home or closer to 2 miles, 3 times a week. If I do the 2/3 mile I try to swim for 20 minutes. Is that enough? How fast should I walk or swim?

Susan Morse: Good luck not sweating on your walk this week! If you find out how to do that, share the secret, would you!

Good strategy--about getting off at a farther metro stop. Don't think of it as working out. Think of it as locomotion--getting from point A to point B. Better yet if you can find something along the route to distract you, entertain you, make you look forward to the diversion each day.

My suggestion: Go for time over distance. What matters is that you're moving at a moderate pace--on land or water--and getting your heart pumping (tho it's hard for me to do that without sweating; you may have to give up that notion. And yes, you do sweat in the water...) Then aim to have the various kinds of exercise you do add up to an hour a day.

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Rockvile, MD: Hi,

My boyfriend and I have taken to working out in the morning before work. We've been alternating running for 30 minutes or playing tennis for an hour. Which workout is better for us, in terms of losing weight? Running seems more impact, but we play tennis for a longer period of time. Thanks!

Craig Stoltz: Hi Rockville, the two activities provide different types of fitness. The stop-and-go of tennis is a kind of interval workout, with little "sprints" boosting your heart rate and then periods of recovery. Running, as usually practiced, is steady-state cardio work, good for heart-lung fitness.

If you want to get tweaky, use a heart-rate monitor to compare calories burned in an hour of tennis v. a half hour of running. Taking into account above caveats about the "real" accuracy of any calories-burned estimate, this will provide your answer about how they compare.

But I say keep up both. That's cross-training, keeps you fresh, provides different types of exercise and fitness. Keep it up!

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Northeast Ohio: I have what I guess is a good problem for most folks. I'm not trying to lose weight, but gain it. I'm a 20-something male and way underweight. I eat junk food like a horse to try to pack on pounds, but I'm worried that I'll regret my lousy eating habits in the long run. (It's not working anyway--neither are the protein supplements I take).

I run pretty regularly and would hate to give that up because of the energy boost I get from it. Do I have to quit cardio completely to avoid looking like a rail?

John Briley: No, don't quit cardio but DO QUIT junk food. I had a roommate trying to do the same thing a few years ago and, slowly, his strategy worked: Ramping up strength training - higher weight, fewer reps - and eating well. He ate a fair amount of pasta with eggs, which looked like a weight-gain plate to me (I am not a nutritionist and can't really help with the deep specifics there).

We all have our certain body types; sometimes there is only so much we can do to alter that. Stick with the fitness and avoid the junk food. Even if you look roughly the same, you will be healthier for it.

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Arlington, VA: Arm muscles - I can do 20 pull ups when my palms face me, but reverse that (palms face away) I can't do half of one. How can I build up the different arm muscles so I can pull up either way?

Craig Stoltz: Do push-ups; this will help build your shoulders, which will help your performance on the kind with palms away. Your biceps appear to be strong, but if you do any curls, make them "hammer curls," whose motion relocates the benefit away from what's your strongest muscle and toward a part that'll help you do pull-ups.

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McLean, VA: For the 24 year old plateauer, I hate to say this, but 1500-1700 calories is probably too many. When I plateaued around 140 (I'm 5'6", 25 years old, now 125lbs down from 170) I had to drop my calories to around 1300 and do about an hour of cardio 4-6 times a week to see results. If your heart is pounding while lifting weights, I'm sure 30 min of cardio and 30 of your class is enough. But the math is really true...calories in has to be less than calories out. You may be overestimating how much you're burning or underestimating how much you're eating. Keep at it, you'll get there!!!

Craig Stoltz: More tough love for our gal on the plateau!

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Woodbridge, Va.: My husband and I want to get a set of hand weights/dumb bells to build up our arm strength in the privacy of our apt. We can't really afford gym membership. Do you have any pointers on brand, weight variety, routine, etc. for getting started and results? Thanks!

Craig Stoltz: The Maran Weightlifting Illustrated book I raved about earlier is the place to start. Also the 20-minute burn book reviewed in today's Health section.

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Downtown DC: Hey Crew,

I've started biking a lot- 150+ miles a week- in order to get in shape and hopefully lose a little weight. I'm finding that the hours of workout make me really hungry, and with good reason, right? I'm burning the calories and building muscle, so my body needs something to work with. My question is where to draw the line. I won't be able to keep getting stronger and keep riding long miles if I don't eat enough, but, all the same, if I eat as much as my body is craving lately, I'll never lose an ounce. Help?

John Briley: Ride hard, eat well (more carbs before rides, more protein after) and, if you still aren't losing extra weight, try counting calories for a week or so. To lose pounds, you must burn more calories than you consume.

Try to eat good-for-you foods - grilled fish and poultry, brocolli, grapefruit - avoid refined sugars (like donuts and sodas), processed foods and fast food.

Sounds like you're doing great! Keep it up.

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Arlington, VA: The 24 year-old is back...just responding now to the poster who said I was eating too much...I eat around 1500 calories. With what I'm doing at the gym, how is this too much? I'll eat a small yogurt and apple for breakfast, a whole-wheat pita with chicken breast, spinach, and skim mozzeralla cheese inside with a sugar-free applesauce for lunch, and a small piece chicken/fish (5 oz), brown rice, a vegetable, and some fruit for dinner. How is that too much? Thanks you guys! All your help is appreciated!!

John Briley: Sounds like a great diet to me. I didn't follow your earlier exchange (was on another question), but keep up that diet with good, balanced exercise routine and you should be in good shape.

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Washington, DC: Speaking of bicycling, I've had a hybrid bike that's served me well for the things I've asked it to do: mainly running errands, and occasionally biking 2 miles to work. When I want to ride longer than 1.5 hours, though, I notice it starts to feel uncomfortable in my back and rear end areas. Should I trade it in if I want to do longer rides? I got a more comfortable seat with springs and gel, and that helped a bit, not totally.

John Briley: We ran recent column on proper bicycle fit - too late to dig up link now - but email us at move@washpost.com and we'll find it for you. You shouldn't have to trade in bike. Maybe work up slowly to the longer distances.

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John Briley: As Bugs Bunny (or was it Elmer Fudd?) liked to say, That's All Folks! Thank you immensely for the participation, and apologies for the handful of questioners we didn't get to. Our next chat will be June 30 - that's two Thursdays ahead.

Until then, email us at move@washpost.com.

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John Briley: All for today folks. Thanks for the enthusiastic participation. As always, we couldn't have done it without you!

Have a good couple weeks. We are back here Thursday, June 30, at 11 a.m.

Email in the meantime is move@washpost.com.

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