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.

Health section editor Craig Stoltz , Health assistant editor Susan Morse and section contributor John Briley were online Tuesday, Sept. 20, at 11 a.m. ET .

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A transcript follows.

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John Briley: Hello Folks - I gotta tell ya, Dorothy was on to something: There's no place like home. After a month in which I was on the road for but all six days, I am overjoyed to be back in the epicenter of political squabbling, 14-hour work days, grass-killing drought and, oh yeah, all of your smiling e-faces (you are smiling. right?).

Plus I am easing back into my fitness routine (keyword: "easing"). I kept after it during travel, but some days I found it much harder than others to squeeze in a workout. No overriding theme today, just good ole fashioned fitness advice. So fire away with questions, comments and curiosities, and we'll do all we can to provide some useful and (at least to us) entertaining guidance.

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Washington, D.C.: I work out four times a week doing about 30-45 minutes of circuit training. I dislike drinking water while working out, but I am very good about drinking plenty of water over the span of a whole day. On days I work out I drink between 8-10 8oz. glasses of water. Is it ok that I don't drink water while I work out?

John Briley: Yes, D.C., it's fine. If you're adequately hydrated when you start, you should not dehydrate significantly during a 45-minute circuit workout. In fact, you can go an hour or more during moderately intense cardio exercise without "needing" water, provided you drank enough throughout the day.

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Anonymous: I've been running for about 8 weeks. Since I wasn't in bad cardiovascular shape before, it hasn't been too difficult and I'm looking to increase my mileage. I've been running 4-5 miles three times a week.

Would it be easier to increase my mileage if I ran smaller distances more frequently? For instance, what if I ran 3 miles 3x a week and 4 miles 2x a week? Or should I stick with what I'm doing and work my way up to the 5-6 mile phase?

Craig Stoltz: Hi Anonymous, and welcome to our chat. (It's okay to use your name or some sort of on-line nickname, by the way. We haven't had anybody call themselves "El Diablo" yet, but we can always hope. . .)

Anyow: congrats for getting 8 weeks under your belt (so to speak). You're done with the hardest part of a running program--bullying yourself into the habit.

How you progess from here depends largely on your goals. If it's to train for a race, I suggest the wonderful Web site of runnersworld.com, which has training protocols for all levels and distances.

But if you're doing this for health and cardiovascular fitness--and that seems to be the case--I'd encourage [Moving Crew regulars roll their eyes, since they know this is coming] adding intervals. Rather than increasing your mileage using "steady state" training--i.e., keeping the same pace for the entire period--puncutate your runs once or twice a week with brief periods of running hard. Then recover with a slow jog or even a walk. Repeat a few times during your run. As you get more comfortable with this, increase number, duration and/or speed of your sprints, and decrease the recovery correspondingly. Do you steady-state runs the other times.

This will do lots of good things: train a slightly different set of muscles; improve your c/v fitness more than steady-state running will; and permit you to perform better on your steady state runs as you increase your mileage.

Good luck. Start the whole interval process slowly--the one thing you don't want to do is make it unpleasant or painful. The most important thing is to keep with a program.

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Rockville, Md.: I have been training for the Marine Corps Marathon, which will be my first attempt at a marathon.

This past weekend my foot has started hurting beyond the normal long run pain. It hurts on the top of the foot and you can feel it 'creaking' when my toes move up and down. I may be crazy, but that just seems bad. I switched to the bike since this weekend but I am running out of training time and need to run tonight. Any thought on what could be the problem? Is it safe to keep running on?

My goals have gone from trying to complete the marathon in under 4 hours to completing it without too much permanent damage.

John Briley: Yikes. I don't like the sound of your revised goal: You should not be prepared to accept ANY permanent damage, or even long-term damage, even to fulfill a lifelong goal of completing a marathon.

My podiatry skills are rusty (ok, I admit it: I never had any), but I would steer you to a well-respected running store, like Fleet Feet in Adams Morgan (there are others, that's just one I'm familiar with) and get some counsel there - BEFORE your next run. Then, strongly consider a less-mileage-than-planned training run and see how you feel. If the pain is at all acute and/or exacerbated by the training run, please see a foot doc. You really don't want to limp through the rest of your life for one Saturday of running.

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Riverdale Park, Md.: Hi Crew,

In a previous session, I think you once said that doing more than 20 reps in single set isn't especially effective. If you can do more than 20, increase the resistance, you advised.

Does that advice also apply to abs? Lots of people in my gym do 20+ crunches, leg raises, etc. Should they be increasing the resistance? And if so, how?

Craig Stoltz: Ah, one of my favorite questions, RP. The folks who do so many crunches are not using their time or bodies wisely. If you want a strong core you do need to turn up the intensity rather than just adding reps. A few ideas:

1. Add dumbells or medicine balls. I do a crunch where I hold a 4-pound medicine ball over my head, lying down. As I crunch up I keep the ball at arms' length, in line with my body; when I get to the top I stick the ball between my knees, slowly crunch back, then do a regular crunch with my arms crossed to retrieve the ball. Then I bring it back with straight arms overhead, until I can't do it any more. That's a killer.

Another variation: A V-crunch with light dumbbells (legs nearly vertical, arms reading up toward your ankles holding the dumbbell, doing the basic crunch move with your torso).

2. Just do different styles of crunch: there's the dreaded reverse crunch, the reverse crunch with medicine ball, the hip pulse, the reach-through crunch, the frog crunch, the double crunch. . .it's a veritable smorgasbord out there! (Bad metaphor, I know.)For variations, look at my two favorite Web sites for exercises: menshealth.com and acefitness.com.

Do enough variety, and add resistance, and you'll need to do fewer repetitions--and get xylophone abs (underneath that layer of gut frosting we all carry around, of course).

One more thing: Always do back exercises to correspond with ab exercises. If you don't, you'll start looking like Quasimoto. Not a pretty sight in gym shorts.

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Walking buddy baltimore /fells point: I would like to find someone to take a walk with before work every morning. My friends do not live near my work and my coworkers do not wnat to join me in this. I know I am more likely to do it if I have a walking buddy and I woudl feel safer too. How do I find someone?

John Briley: Try these people: http://www.baltimorewalkingclub.org/ (I found during a quick google search just now). Also, I know this isn't precisely where you live, but the Columbia Volksmarch Club (CVC) http://www.geocities.com/walkcolumbia/ might know of something more local to your area.

Lastly, you might surf

www.craigslist.com

- they have a "community" section that might include walking buddies, clubs, etc.

Good luck!

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Feets of Fury: I'm a girl, and I've been working out w/a trainer 2x/week for about a year, which has been great. I'm much stronger and smaller than when I started. I've been trying to work in 2-3 sessions of cardio in to help me lose the weight I need to lose and I'm happy doing so. But my feet are killing me! I do both elliptical and treadmill, and it can be very annoying and painful. Both the bottoms and the top of my big toe.

I'm not a small girl yet, so I don't know if that's a factor. Anything you might suggest? I've got decent shoes, as far as I know. Thanks in advance!

Craig Stoltz: Greeting, FofF: Get thee to a running store where staff know this stuff. If the top of your toe hurts, that's a fit problem. You may also need to visit your friendly neighborhood podiatrist for custom orthotics (though there are now some over-the-counter orthotics which are getting high marks).

You are accomplishing extraordinary things; I realize that working out when you are not small is tough--physically, mentally, socially, etc. That you're sticking with this is wonderful. PLEASE don't risk having to cut back or quit due to foot injury, or an unwillingness to upgrade shoes or pay for orthotics (your insurance may pay; mine does). Take care of this and you can continue your path to fitness and health.

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Centreville, Va.: I've recently discovered the elliptical trainers at my gym, and have been pleasantly surprised to note that I can actually run much farther on them than I thought I could run. I've had knee problems in the past, so I've been wary of outdoor running or treadmills, but I've been happy with the runs I've done on the ellipticals.

How close to regular/treadmill running is a run on an elliptical? Is the difficulty of workout and calories burned about the same? Do ellipticals offer any other advantages beyond being easier on the knees?

John Briley: Hi Centreville - Glad you've found your stride! (I warned you these answers might only entertain us.)

Ellipticals are great on the knees and are good for isolating muscle workouts: You can choose workouts that focus on calves, quads, glutes, combo, etc. You will not burn as many calories during an elliptical session as you would during a run of equal time because the unassisted lifting and lowering of the legs during running requires more muscle mass. Thus the elliptical is easier, also, than running.

But if you enjoy the elliptical and find it easy on your joints, by all means keep it up. If you are at risk of osteoporosis, though, note that the elliptical provides minimal weight-bearing exercise, and thus you might need to supplement it with weight training or an occasional brick walk/light jog.

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Boise, Idaho: Posting early due to tennis class. For the guy with knee pain from bike riding two weeks ago, go to a good bike shop and have them watch you ride. Your seat might have slipped down and need to be adjusted. This could cause pain in your IT band.

John Briley: Thans Boise! Good advice.

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New fitness program: I joined a gym a couple of months ago and got a free session with a trainer. I really like the program she put me on and have been increasing the weights on my exercises gradually. My question is how often do I need to switch up the routine and try new exercises? Also I can't afford another hour session with her -- any advice on how I can put together a different program that targets all of my muscles? Thanks.

Craig Stoltz: About every six weeks you should freshen up your workout. I'm rather promiscuous in my workouts and change things up every three or four weeks, but that's mainly so I can learn new stuff. But if you don't change things every six (to, okay, eight) weeks your body acclimates to the workout, your progress flatlines, you get discouraged, you risk overuse injuries, etc.

Books I like: Maran Illustrated Weight Training (best as far as I'm concerned); and Doring Kindersly's Strength Training for Women (if you're of that persuasion). Many celeb-trainer books aren't very useful). They both have that well-illustrted flash-cardy graphics that will photocopy well for portability.

As I've said before, visit menshealth.com, especially the Abs Diet Exercise session, for a wide variety of workouts that fit men or women.

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Washington, D.C.: Greetings...great chat.

What is your opinion of Krav Maga? I have had some friends who say it is a great workout, but that it is very different from traditional forms of martial arts.

How effective is Krav Maga?

Craig Stoltz: Let's see if any chatteurs have info on this. We've written about KM, and can tell you what I know second-hand: It's as vigorous as other fighting-type martial arts; it's promoted as excellent self-defense (supposedly based on what Israeli military teaches for hand-to-hand combat); it's devoted less to mastering specific forms (i.e., the kata -- hope I'm spelling right -- of tae kwon do) than to effective striking and techniques.

That's what I know. Anybody else?

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Washington, D.C.: Hi! I am getting married next summer and am fairly lean but don't have enough time to exercise. I go on a walk about twice a week, and that's about it. Right now I can't get to a gym during the week, and it's starting to get darker at night so I won't be able to exercise much after work. Any suggestions for a weekly workout routine that would help me stay in better shape and be ready to look great in a wedding dress?

John Briley: A coupla issues here, D.C., starting with "I don't have time to exercise." Please, please, PRETTY PLEASE find time to exercise: The importance of this goes well beyond your wedding-day appearance - bone health, heart health, joint health, mental health (really!), aging gracefully and more.

You like to walk, apparently (or, at least, you tolerate it), so try to build around that. Is there enough hallway and stair space to walk IN your office building during the day? Or are you in a pleasant enough neighborhood (downtown, D.C., for example) to walk during lunch? I've told others this in the past: Do not be fooled into thinking your workplace will collapse if you take a 30 or 45 minute break at lunch or a series of (3 or 4) 10-minute breaks during the day. Bosses like to exploit young workers - don't let them do that to you.

Next, consider a stability ball (those big, shiny orbs that look like giant models from an astronomy book), and crank out sit-ups and a vast array of other exercises while you watch TV. Ditto for a set of dumbbells (hand weights) and an exercise band. All of these are sold at sporting goods stores for very reasonable prices.

I'm not saying you need to go nuts and work out 2 hours a day. But you should create time for at least 30 minutes of moderate intensity exercise at least five days a week. It's easier to do than you think. Best of luck. Oh, and congratulations on your engagement! I should have mentioned that first.

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Roselle, Ill.: Thanks for taking my question. I have been running for the last 18 years. I am now doing about 30 miles a week. Is it good/bad to run everyday? Also, is sweating profusely -- I get drenched -- a sign of bad health? Isn't the body losing a lot of minerals that cannot be made up by drinking more water? Thanks

Craig Stoltz: Thanks for joining us from pastoral Roselle.

1. Most running training programs call for at least one day of rest, plus one "light" day each week. The exception is when training for a specific race, when each week's training calls for a different approach, number of miles, etc. Even then, though, there is almost always one day off built into a week. As you age, you reduce your risk of overuse injury when you give your body a chance to recover.

2. Sweating: hey, join the Moving Crew Waterworks Interest Group, Roselle! Me too. No worries. I've read two theories: One is that your body is simply not as efficient at self-cooling, so it has to produce an unusual amount of sweat to keep your temperature simpatico. The other is that lots of sweat means the whole apparatus is working quite well--the machine is oiled and doing what it's supposed to.

Either way, it's nothing to worry about. In addition to pre-and post-run hydration, drink a sports drink with potatssium and some sodium afterwards to speak to that nutrient question you raise. I do that and find it's not only reviving, but it actually helps my mood. Go figure.

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Harrisonburg, Va.: I have bad bunions. I'm in my early 20s. It's a bad state of affairs. I plan on having surgery as soon as possible, but in the mean time, I'd like to work out (running, elliptical, basic aerobics classes) without recreating the greatest, most painful blister on earth on the side of each foot every time I work out. Any ideas?

John Briley: Try swimming, if you can find a pool, or the recumbent bikes in the gym (the chair-like ones with the high backs). You should be able to position your feet to avoid painful pressure in the wrong places.

Also, Pilates can get your heart rate up without a ton of ambulatory activity (though at some point in the class you usually end up on your feet). You could take a couple Pilates classes, explain your predicament, and ask the teach to give you a series of appropriate exercises.

Anyone else have ideas on this?

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Chicago, Ill.: I have a bunion that gives me pain when I run. It really hurts on the bottom of my foot. Is there a pad or insole you could recommend for this? Thanks.

Craig Stoltz: That's one for your podiatrist, Chicago. Don't be shy about going to one. Keeping your wheels healthy is essential if you intend to stay active, and bunions can be disabling. I trust you are not wearing foolish shoes during the day?

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New York, N.Y.: Hope this isn't too late ... I know how you always suggest intervals, and I wanted to run this cardio routine by you and see if it is correct. I go to the gym 4 times a week, and either do this or take an aerobic-style class for 45 minutes.

First 5 minutes - walk at 4.0 mph. Next 20 minutes - alternate every 1 minute between jogging at 5.0 mph and running at 6.6 mph. (so it ends up being 10 min at 5.0 and 10 min at 6.6, roughly). Last 5 min - cool down from 4.5 down.

Is this good? Thanks!

Craig Stoltz: NYNY, I think you've been watching me in the gym. While I use a heart-rate monitor to tell me when to rest and when to sprint again, this is almost precisely what I do.

If you're seeking variety, you can vary your speed by doing your first minute "sprint" at 5.5, your next at 6.0, next at 6.5, next at (if you're feeling bold) 7.0.

Godspeed. Keep it going. Watch those knees.

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Great Web site: Awesome source for weight training exercises, including animated GIF's. Costs nothing.

http://www.exrx.net/Exercise.html

Craig Stoltz: Yes indeed, this is another site I like. Thanks GWS!

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Arlington, Va.: I have a question about your column . I read the Post online and I have trouble finding it. I can find old ones, but not the current one.

Sally's column is clearly marked as the Lean Plate Club. Why isn't there a clearer link to the Moving Crew?

Thanks

washingtonpost.com: Hi Arlington. Here is the link to the Moving Crew column archives and the link to the Moving Crew discussion archives . I've also linked both of these archive pages at the top of this discussion page at the bottom of the main introduction to the chat, so you should be able to find these links each time you visit this discussion. You can also find the links to the column if you scroll down and look on the right of the main health front. I hope this helps, and thank you for your question. -Katie

Craig Stoltz: Customer service: That's what we're about. [Thanks Katie!]

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Kneed help: How could Jose Vidro go all year with knee problems and then have a specialist recommend merely quad exercises? Don't the Nats have a team physician? And, what exercises can you do for quads besides extensions & squats? I don't care for either. thanks

John Briley: Speaking from some experience here - never had BAD knee problems, but do have mildly torn cartilage in one knee - by building up the quad muscle, and all musculature around the knee, you take some pressure off the joint itself during exercise. The stronger the surrounding muscles, the more support the joint has and, ergo, the less damage and pain from exercise. I do know the Nats have a team doc; outside of that I have no familiarity with Vidro's situation (though that was one heck of a fun season, huh?).

Other exercises: Lunges (which I doubt you'll enjoy any more than squats); "wall-sitting" wherein you put a stability ball between your lower back and the wall, drop to a 90-degree thigh-to-shin angle, and hold for 30 seconds. By the third or fourth one, you will really feel the burn; cycling. I do all three (at various times) and assure you they all work.

Also important: Do hamstring exercises to balance out the quad work.

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Washington, D.C.: Hello

I have been diagnosed with a disk problem on my back (due to a weightlifting injury four years ago). With physical therapy and home exercising I am able to live without pain for the past several months. However I am limited in the type of exercises I can do. I can't lift heavy objects. Running makes my back hurt. Is fast walking the only exercise I can do? It gets boring after a while. I am overweight and need to lose some weight. But I can't figure out how to exercise given that I have a serious back condition that can flare up to an injury again if I do the wrong thing.

Thanks

Craig Stoltz: Sorry, WDC, this is one we need to toss back to your orthopod, rehab specialist, sports doc or whatever. A spine is a terrible thing to waist, and nobody but a doctor who also understands exercise physiology is qualified to help you.

Most folks I know find these docs--who understand, embrace exercise--at sports doc clinics, or promote themselves as sports medicine specialists. Most internists, alas, are not very exercise-savvy. [uh, oh, here comes the hate mail. . .]

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McLean: Advice to to the marathoner with the recent acute foot pain:

1. Get thee to a podiatrist STAT

2. At Metro Run and Walk, check to see if they offer DIY custom footbeds. A brand of DIY custom footbed was highlighted in a recent issue of Outside. What you do is heat the footbed in the over to 200 degrees, put the footbed in the appropriate shoe, then stand in the shoe for 10 minutes. For $40, it's a lot cheaper than going the Full Monty orthotic route.

3. Don't worry too much about losing much cardio fitness with cycling. Substitute a long ride (40 miles or more) for a long run. Be sure to include hill climbs on the cycling route. In the "long run" the cross training will benefit you by helping your foot recover while preserving your cardio fitness.

Craig Stoltz: Superb advice, McLean. Thanks so much for sharing it.

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Fairfax, Va.: Submitting early because I have a meeting during the chat. A question about interval training: I really enjoy doing the hill programs on a treadmill. If I keep the speed constant but the elevation changes (say from 1 percent to 8 percent), does that count as interval training? I'm going the same MPH but when it's higher I'm working a lot harder. Thanks!

John Briley: Yes, definitely. An interval is anything that causes you to work harder for a brief period of time (I would say "significantly" harder, but i don't have a bullet-proof definition for that right now, in terms of percent of energy expended).

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Chicago, Ill.: I am a student of Shotokan Karate and have studied other martialm arts. Krav Maga appears to be an effective self defense system. It is not sport karate but aimed at self defense applications. I don't know about the cardio benefits of a class. You would have to visit a class and judge that for yourself.

Craig Stoltz: Thanks much, Chicagoland. . .

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Washington, D.C.: I haven't used my (too expensive) gym membership in over two months. I got a pilates dvd from Netflix, and sent it back after it sat unused for three weeks. I haven't taken advantage of the nice weather and gone for a long power walk. I haven't done anything except be go to work and go home exhausted. I don't know how to get myself back on the wagon. Please help!

Craig Stoltz: Okay, Crew members, send some love to WDC. Give her a hand.

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Your intro: Do you really work 14 hour days? And if so, when do you workout?

John Briley: No, I don't on most days (thanks for asking). But returning from a series of road trips, with piles of freelance writing to get done in addition to day job, I've had to plow through a couple of really long days. I was also making an oblique reference to the many people in this city who are way more important than me and really do work the occasional 7 a.m.-to-9 p.m. grind.

On the bad days, I'll take a break around 7 or 8 p.m., run for 35 or 40 minutes, shower and get back at it. I find it really makes the rest of my work time MUCH more productive, plus I sleep better. And yes, like almost everyone else, when it's really bad I occasionally go an entire day with no appreciable exercise.

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Seattle, Wash.: Can you please shed some light on the calorie-burning potential of hiking? I've read that a mile walked or jogged is generally "worth" 100 calories, but what about a mile hiked? If you are going at a serious incline such that you can only hike a mile in 25-30 minutes, does that mean you only burn 200 cals in an hour? All of my sweating and huffing and puffing tells me it should be more than that. Any thoughts?

Craig Stoltz: Hi Seattle, If you are prepared to invest $80-$125 in a heart rate monitor that estimates calories burned, it'll tell you instantly how much you burn relative to civilian walking. I have used my HRM on a notorious trail along the Potomac River known as the Billy Goat Trail, and I burn calories like an atom smasher. I've never done the comparision with the same distance on flat ground, but I'm positive it's much, much higher on the trail.

Calorie burn is related to heart rate, not distance or even speed. If you don't use an HRM, just know that whenever you get that wonderful pounding thing going in your chest, your calorie incinerator is working hard.

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Gaithersburg, Md.: I've increased my cardio to 1.5 hours a night and my appetite is ruining my efforts! How do we offset the increase in appetite that occurs when we increase our energy expenditure? I want to lose weight more than anything!

Craig Stoltz: Gaithersburg, Gaithersburg, Gaithersburg! 1.5 hours per night is too much. Do 25 to 45 minutes at a harder pace, and give yourself one or two days off. You are risking injury and burnout.

As for the hunger: I'm guessing you're a woman, since post-exercise hunger is more common in women than men (though I get it too; my feminine side coming out via Chips Ahoy, I guess). But no matter which gender you represent, the pronounced hunger is your body telling you you are overtaxing it. Dial it back a bit, your hunger will decrease, and you won't lose any time in your weight loss campiagn.

Also: If you are trying to lose more than a pound to a pound-and-a-half a week you are setting yourself up for regain and failure. Read Sally Squires' master class on this, in her regular Lean Plate Club columns. Yes, this rule applies to you. Yes, even if you want to lose weight really fast. Yes, you, sitting at the computer. Please don't try to lose too fast. Better to lose it for good than to lose it fast and gain it back. Right? Right?

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Washington, D.C.: Hello Crew,

Could you please share information regarding exercise-induced asthma - or pass along any reputable websites that educate about the issue? I just started cycling classes and find myself gasping for breath at times - while the cycling is new, I've been running for years and have never felt this way. Are there some activities that can trigger sports asthma, and others that don't, even if the intensity is the same? Does it just depend on the person?

Thanks so much for your chats - I never miss them!

John Briley: Hi D.C. Thanks for the accolades on the chats - we like 'em too!

I confess some ignorance on exercise-induced asthma BUT I just read a short item in the October issue of Men's Journal - authored by Dr. Bob Arnot of TV and fitness-book fame - and he says this affects many people, even some Olympic athletes, and should not slow you down IF you take along a beta-agonist inhaler during running/cycling/whatever.

It makes little sense to me that that different sports would yield different effects in this regard, unless your cycling route takes you past a chemical plant (or something like that).

I hit the American Lung Association's asthma Web site and searched "exercise-induced asthma," which brought up this page:

http://www.lungusa.org/site/apps/s/search.asp?c=dvLUK9O0E&b=34706

No time to surf it now, but check it out, and good luck.

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Reston, Va.: I have put on weight this past year, and have begun to hit the Elipical at the YMCA for about forty-five minutes each workout. On alternate days, I throw in a little weight training. If I am able to be consistent in going to the gym, am I on the right track to begin to shed some unwanted weight? Thank you.

Craig Stoltz: You go, Reston.

Use the "hill" or "random" setting on the elliptical machine to keep your heart rate bouncing up and down, which is what you want. Gin up the intensity and go down to 25 harder minutes if you find yourself getting bored with same-old 45 minutes.

Focus more on your weight training; a couple sessions with a certified personal trainer would help a lot. If you're looking to lose weight, working big muscles -- quads, glutes, shoulders, lats -- pays off more than working smaller muscles (calves, biceps, etc.) I assume you are using weight machines. Once you get a baseline of strength, switch to dumbbells, using perfect form and low reps at first. Lunges, squats are particularly good.

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Krav Maga: I've taken Krav Maga for about six months now and I really enjoy. It's definitely empowering. From a work out perspective - you definitely sweat! Especially if you take the classes here in D.C. (http://www.kravmagadc.com/ ), where the classes aren't air-conditioned. I would say it's fairly comparable (exercise-wise) to a kickboxing class -- lots of steady cardio/movement with some good emphasis on arms, legs and abs that come with punching and kicking. Probably not enough to replace strength training those areas though.

Craig Stoltz: Here you go. Man, is our Crew good!

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Hyattsville, Md.: Hi guys,

My knee has started giving me trouble again, so I'm going to try the rowing machine for a change (I'm about bored to tears with the elliptical). My question is this: should I wait a day or two to do strength training for my upper body after rowing?

Thanks!

John Briley: If you are going hard on the rowing machine then, yes, wait a day between the two workouts. If you have zero upper-body soreness the day after rowing it is probably OK to hit the weights.

Always, though, when you mix up the routine pay extra attention to your body to see if you have any new aches, pains, tightness, etc., and address it or react to it accordingly.

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RE: D.C.'s lack of motivation: Don't go home right after work. Bring you gym clothes with you and go straight to the gym. This way you are less likely to get sucked into watching TV, sitting on the couch or taking a nap. At first it may be hard to get back into a workout routine, but after a week or 2 you will feel so much better and it will feel good.

Craig Stoltz: Go DC go!

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NW, Washington, D.C.: In an effort to keep each other accountable to ourselves and our family/friends, my fiance and I have started an online journal/blog about our exercise/weigh loss efforts. Every day we post our food journal and our exercise activites. I think it will keep us on track where we have faultered before.

Craig Stoltz: More advice for DC from DC! [Care to share your blog address?]

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Chicago, Ill.: Hello All, I am 30-year-old female abou 130 lbs and 5'3. I haven't exercised in years. I am not too concerned about weight loss more so toning up. What is the best way to start an exercise regiment? Cardio even though I will have little to no stamina, how many days a week, should I lift weights? I dont need overnight results but I dont want to start off too fast and quit because I can't keep up. I honestly am not in bad shape but haven't exercised hard core since I was 25 so so. Please advise so I have a plan that I can stick with... I trust you!! I have access to a gym as well as a vcr and a tv. What to do!

Craig Stoltz: You've partially answered your own question, Chicagoland II: Start slow, without apology or hurry. The first few weeks have no purpose beyond preparing your body and your life for the coming weeks.

Walking on a treadmill our outside is best to start. Do 10 minutes, adding one or two minutes per night until you hit 30 minutes. That alone will begin to prepare your muscles and connective tissue for more challenge ahead.

Get the book I recommended above DK's Strength Training for Women--and pick up 4- and 6-pound dumbbell pairs. Choose three exercises at first, for both upper and lower body. Master those three with lights weights, then pick three more. In a couple months you'll be in better shape and have a baseline of fitness that'll set you up to be active and healthy for years to come.

Please report back so we can follow your progress.

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Pilates and Weight Loss: I wrote you previously. (Overweight woman who bulked up with weights, you suggested Pilates.) I am now talking a Pilates class, twice a week. No weightlifting for the this month at least.

1. How long before I see results? 2. I walk at least 3 times a week for 45 minutes to an hour. Do I have to increase this to offset the fact that I'm not weightlifting?

John Briley: Hi P&WL - Not 100% sure what exactly you're looking for in terms of results, but many Pilates participants report notable changes in how they feel in three to six weeks (this varies widely depending on who you talk to; I am reporting what I have read in various studies). Pilatesians speak frequently of higher confidence, walking taller, feeling more "in balance," nimble and flexible. Not sure how this applies if you're looking to drop a dress size.

Key to the overall program, as we say often, is combining it with smart diet (visit Sally Squires' Lean Plate Club chat for more advice on that).

You walking program sounds good, especially combined with the Pilates. As it stands, you are getting the recommended 30 minutes of moderate intensity exercise 5 days a week - and you are getting some strength training, though not a ton, from the Pilates. You could add a minimalist strength training session twice a week, or even once, if you have time.

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Polar Heart Monitor: The battery on my heart monitor clunked out. Do you know where I can go to replace it?

Craig Stoltz: You gotta mail it back to Polar. I just did that, and it was returned quickly. Go online at polarusa.com for info.

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McLean, Va.: Exercise-induced asthma can be exacerbated by the conditions in which the person is exercising. Cold air promotes attacks. So do common allergens. Worst offender is smog. Watch out for days that are Code orange or worse.

Ask me how I learned this ...

John Briley: Thanks McLean! Big help. So: How did you learn this?

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Washington, D.C.: Motivations for working out:

Go in the morning! I cannot stand working out after work, I just won't go. The lost sleep is made up by having better sleep because I work out.

Also, find people to keep you on track. I do master's swim and if I don't show up one day my lane-mates give me a very hard time.

Craig Stoltz: Thanks much, Washington. . .

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Capitol Hill, Washington, D.C.: Speaking of hamstring exercises, how important is it for runners? (I do about 15-20 miles a week) Or are we strengthening them while we run? There's a hamstring machine at the gym that I use sometimes. Should I be focusing on that more?

Craig Stoltz: Briefly: Extremely important, often neglected. Yes, use the hamstring machine. More at runnersworld.com. Godspeed [once you get your hammies up to speed]

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Washington, D.C.: Hi Crew, I'm trying to gain weight- muscle specifically. I've got my lifting routine and diet planned fine, but I can't decide on the cardio.

First, what is the role of cardio when my main goal is strength and mass gain?

Second, how many sessions of cardio should I do each weak to compliment my weight lifting w/out burning too many calories needed for muscle growth?

Thanks guys and gals

Craig Stoltz: Two or three brief but (once you've worked your way up to it) intense cardio sessions. A hard 25-minute session, with intervals, for instance.

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Re: creaking sound in foot: I had a similar sound when I first strained my schilled and had achilles tendonitis. the feeling/sound when away after a week, but the tendonitis took a lot longer to heal. Rest, ice and anit-inflammitories work best.

I'd go to an orthopedist and get it checked out.

Craig Stoltz: Thanks, Creaker. . .

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Washington, D.C.: Dear Moving Crew: Since I've been training for the Marine Corps, I've become addicted to your chats. Fabulous job! I developed shin splints and trained for two-three months on an elliptical trainer, easing back into running on the treadmill. I'm finally back on the trail but I'm finding now that my joints (knees, ankles, feet,anything that bends) begin to hurt terribly after about mile 6 or 7. Is there any kind of stretching I can do ahead of time? Or just keep on with the ice, ice, ice, cool showers and ibuprofen afterward? My joints don't hurt the following day but I'm definitely creaking on long running days.

John Briley: You're putting your bod through a lot training for the big race, and that's the bottom line on the pain. Pre-stretching won't alleviate it, but stretching after a warm up should help prevent injury, and stretching after the run will help ease the next-day tightness, at least little bit.

Two other thoughts:

1. You probably lack the time, but a couple of sessions of gentle yoga (Hatha) can help offset the abuse of repetitive-motion running.

2. Strength training, as noted above, will build up supporting musculature and take some pressure off the joints. Again, time might be an issue.

Otherwise, stick with the ice. The fact that you have no next-day joint pain is very good.

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Washington, D.C.: When using the eliptical machine on the cardio setting, what should be your target heart rate?

Craig Stoltz: Our own John Briley wrote an excellent column on that two weeks ago. Our own producer Katie will post it here, I believe.

But: 220 minus your age is a rough, rough, rough way to estimate your maximum HR; you should train at 60 to 85 percent of that maximum.

washingtonpost.com: Be Still, My Beating Heart. Or Not. (Post, Sept. 13)

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Chapel Hill, N.C.: Hi guys! I'm a 28 year-female, recreational jogger (about 3 miles 3x/wk) looking to add back weight lifting and yoga. I've had 2 bouts of hypokalemia (low potassium) in the past 2 years that sent me to the ER with painful painful muscle contractions. In between, my K+ seems normal, albeit maybe a tiny bit low. Docs say everything seems normal. Any advice on how to make sure my potassium stays okay? I don't really want to take any pills... Everyone just tells me to eat bananas ...

Craig Stoltz: Yes, and sports drinks, which contain potassium. So do almonds, an excellent source of good fat and some protein. And stick with your doc, who should continue to monitor you. This is nothing to mess with, as your ER episodes demonstrate.

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Chicago, Ill.: I'll admit it, I'm solely a treadmill runner. I run on manual because it really freaks me out for the cable to start changing speeds on its own. I feel very out of control. But I want to work a day of intervals into my workouts. What's a safe way to do this without worrying about flying off the back of the machine?

(I should note that I usually put a towel over the screen while I'm running, to alleviate mental anguish when I see how much further I have to go. I realize that I might need to forgo my towel during interval training.)

John Briley: Hi Chicago - I too run on the treadmill on manual and do my intervals by frantically pushing the speed or incline buttons up to a certain level, running for 30 seconds (or whatever I mentally dictate), then punching it back down. The towel shroud complicates this, but you can make it work. Start gradual, then increase when you feel comfortable.

And, y'know, if you DO fly off the back of the machine, take solace in the joy you will have provided all the others in the gym at the time! (Kidding. I think.)

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Washington, D.C.: Thanks for taking my question. I love running but ever since I ran the Marine Corps Marathon a couple of years ago, I have had knee pain after running over 4 miles or shorter distances for several days in a row. My knee-pain problem has been exacerbated by some weight gain. Other than quitting running, what do you recommend to get rid of the knee pain?

John Briley: See above answers on strength training. Also, light cycling to strengthen. Also, swimming. Lastly - consider getting an MRI from a respected sports doc. You might have a torn meniscus or some other not-so-major-but-still-annoying injury. Good luck.

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W Falls Church, Va.: Hi Crew! I am hoping to tap into your amazing store of knowledge and wisdom here.

I have been having some minor pain problems off and on for the last couple of months. It has been in my lower glutes/upper hamstrings, but only on the right side!

I do a lot of stretching. I work out on most days, doing cardio some days and a mix of weight training/cardio on other days. I also do ballroom dancing one or two days a week, which as a lady tends to work my right leg harder (that's the one you mostly lead with). I also know I have a tendency to push off harder with my right foot when running or using the elliptical cross-trainer.

Can you think of a way that I might even out my gait when running and using the elliptical? I'm hoping that might alleviate my problem somewhat.

Thanks.

John Briley: Clearly, the issues is in the "works my right leg harder..." situation.

No matter what your sport, you should strive for balance. I can see where you'd need one leg more than the other, but try to offset that activity with left-heavy training. What is probably happening - big guess here, not medical opinion - is that you are carrying that right-side favoritism off the dance floor and into your daily routine - walking, etc. (as you note in your question).

If you have the time, a good yoga instructor can help you correct this, but be patient: It could take some time.

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John Briley: Alright, kids, we're are out of time and, again, have a few left over questions. Apologies for those we didn't get to; we're back in two weeks, but if you can't wait that long, email us at move@washpost.com.

Over and Out,

MC

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