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, 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 and section contributor John Briley were online Tuesday, Oct. 18, at 11 a.m. ET to answer your questions. Health assistant editor Susan Morse and Washington Post staff writer Sally Squires were unable to join the discussion. The Moving Crew is online every other Tuesday at 11 a.m. ET.

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Moving Crew Discussion Archives

The transcript follows.

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John Briley: Thank god Halloween is over. Aside from nearly severing numerous digits during my jack-o-lantern carving (a moving and haunting self-portrait, according to resident critics), I also gobbled an alarming percentage of the candy I had bought for the trick-or-treaters and, thanks to a wardrobe malfunction, must conduct today's chat in a gorilla mask. To top it off, I again learned that squirrels love to eat pumpkins and, importantly, that they do not necessarily clean up after themselves. I will conveniently forget this lesson in, oh, about 11 months and three weeks.

But I did get in some interval training - sprinting to CVS to buy more candy - and some strength work in the form of a futile pumpkin tug-of-war with a particularly determined squirrel. Which brings us to today's chat: Any and all things fitness, questions, comments, suggestions, lingering issues and whatever else is on your mind. To the board...

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Washington, D.C.: I've recently gotten really into spinning/cycling over the past month or so. I've been going to spinning classes 3 to 5 times a week, and adding in extra time for some sit-ups and push-ups too.

I know you are always advocating interval training for weight loss. Am I correct in assuming that the nature of a spinning class builds those intervals in? Also, if I am trying to lose some weight, is there anything else I should be doing?

John Briley: Yes, D.C., spin classes are fantastically designed interval workouts (at least those that I've attended). They include a good warm-up, establish a baseline heart-rate level (individualized by each class participant, of course), then yo-yo in and out of uncomfortable exertion zones.

A couple of important things in spinning: You can, if you choose, slack off (no, I'm not accusing you of this, but I've seen it many times in others), so don't automatically assume that you're getting all the benefit just by showing up. Just don't be afraid to push yourself. And make sure you bring water to class. The rooms get hot and stuffy and if you really are cranking you will welcome the periodic hydration. Also, if they tend to blast the tunes, consider earplugs.

To lose weight: Ideally you want cardio on five days a week, so your busier spinning weeks should suffice, coupled with controlling your diet and a strength training session or two. HOWEVER, we at MC Central are big fans of mixing up the cardio, so consider getting off the bike one or two days a week and jogging/walking/rowing/elliptical/swimming instead. Remember, cycling does not provide appreciable weight-bearing exercise and thus is not nearly as good for bone health as walking or running.

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Washington, D.C.: I spend three hours of every day commuting and have two small children, so it's all I can do to get to the gym for 90 minutes three times a week. I vary the cardio machine but generally follow a similar strategy: I'll get my heart rate up to 60-70% of max (using Karvonen formula) in the first couple minutes. After about 10 minutes, I'll push myself hard and sustain 80-90 percent for as long as I can, usually just less than 10 minutes. Another 15 minutes of 70-80%, then I'll push myself again, but can usually only sustain it for a couple minutes. Finally, I'll go 10 easy minutes -- making 45 minutes total -- before hitting the weightroom. I'll mix in intervals every once in a while, but hate it and can't see myself doing it every time. I could stand to lose 25 pounds, but my overall goal is heart health. What would you change about this workout?

Craig Stoltz: Good morning, Washington.

For those who don't know what the Karvonen formula is: It's a way of determining your heart rate range for exercise by factoring in your resting heart rate. It's more likely to be accurate than the usual 220-minus-your-age formula most of us use. [For more info: http://exercise.about.com/cs/fitnesstools/g/karvonen.htm]

You're doing a great job by pushing yourself through your various heart rate zones. In fact, if you can push yourself at 80-90 percent of maximum heart rate for 10 minutes, you're in fine shape indeed. I can't keep up 90 for more than a couple of minutes.

The only thing I can offer is that yes, you should do some intervals, but they can be very brief. When I started, I would just push myself a few mph faster than my speed-walk for 30 seconds, then recover for a minute walking. Then repeat, etc. I find short, high-intensity intervals far less onerous than longer intervals.

As you get better, you'll find you can do 45-second sprints, then 1:00, etc. Take as much time as you need in between, letting your heart rate settle at 60 percent of maximum. Walk between if you like. Then gin it up for another burst, recover to 60 percent, etc.

Part of what makes intervals valuable--in addition to working different muscles than a persistent jog--is the up-and-down movement of the heart-rate. That boost-and-drop trains the heart more efficiently than steady-state training, and some research shows that it extends your calorie burn throughout the day compared to steady-state.

Give that a try and let us know how it goes.

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washingtonpost.com: About.com: "Karvonen Formula"

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Sidelined: I'm out of running for 4 months due to a stress fracture and shin splints. The only cardio I can do is stationary bike -- no elliptical or walking, at least not now. Any suggestions on bike workouts?

John Briley: I like to mix them up and do self-paced intervals, like this: One day the standard upright stationary bike, set to 'manual' and level 3 or 4 to warm up for a few minutes. Then bump up to level 6 (or whatever feels pretty hard and makes you start to breathe hard) and hold there for another two minutes. Then do a series of intervals going up to level 9 (again, personalize this for your fitness level) for 30 seconds, then back down to 6 for a minute.

Do, say, six or seven of these, then find a pretty hard cruising altitude - around level 8 or 9 - and ride that for 3 minutes. Then more intervals.

Over the course of the workout, I will try to get my baseline level up to 8 and my interval level up to 11 or 12 (the hardest setting on the bikes at my gym).

Then cool down for three minutes or so at level 6 or even 5 or 4 if you're really cooked.

Some days do it on a recumbent bike just for a change of positioning (and to work your muscles with slightly varied emphasis), and some days spend more time on the drawn out slog - say, 8 or 9 minutes at level 8 - just for variety. I find the good long slogs go well when there's an exciting sporting event on TV.

Ah, and the important part: Work all of this around heart rates (most bikes have fairly accurate HR meters). The baseline should keep you around 60 to 75 percent of HR max, and the intervals should take you up to 85 to 95 percent. Use the 220-minus-your-age formula to estimate your max (it's not perfectly accurate but will suffice for these purposes).

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Arlington, Va.: Can you suggest a good, basic workout for a stability ball? I'm a minimalist when it comes to exercise gizmos, but my wife insisted on getting me one of these darn things. Can I do my sit-ups, crunches, etc., on it, and is there any REAL advantage over my trusty exercise mat?

Craig Stoltz: Welcome to the odd world of big-ball exercise, Arlington. [No double-entendre jokes, please.]

Oh, yes, using a stability ball does wonderful things for you that regular weight training simply can't. Essentially it makes every exercise a "core" exercise that works those so-deep-in-your-belly-you-forget-they-are-there muscles. Also promotes balance.

For an intro to stability ball exercises, go to www.acefitness.org and click on "Exercise Library" under the "Get Fit" menu.

My favorites on the ball:

1. Do the basic plank maneuver on the ball, with your elbows on the ball and your feet on the floor. It's tricky when you first start. Hold for as long as you can, and increase time with each workout. Keep that back straight, now!

2. Plank the other way, with feet on the ball and hands extended on the ground in push-up position. Tough enough, for you sailor? Then do push-ups that way.

3. This seems odd, but try it. Lay on your back, and put the stability ball between your ankles, your legs nearly straight. Roll the ball between your ankles. If you like, take your legs down toward the ground on the right side, then the left.

4. Do simple dumbbell exercises on the ball: sit for curls, military presses; sprawl backward and use it as a "bench" for the benchpress, making sure you keep your hips up.

Master these, and I will personally come to you house to present you with a You Da Man Certificate of Completion.

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Washington, D.C.: An acquaintance of mine has recently begun taking a "dietary supplement" that promises to "boost metabolism" and "reduce appetite." I am of the opinion that these products are incredibly sketchy, and may be seriously dangerous. I have a suspicion that she doesn't even know, really, what she's ingesting or what it's doing to her body. What is your take on this kind of pills and supplements?

Craig Stoltz: Seize your friend's supply and tie it tightly in a trash bag so the racoons don't get to it.

We in the Health section have reported repeatedly about these things, and here's how they work: A company concocts some formula that, in some sketchy (to use your good word) evidence suggests may have some benefit, like in rats with Parkinson's, or mealworms, or in some study that hasn't been translated from the Mori language. They cite "studies" that "show" it's effective, pay people to give testimonials, and then make false claims in ads and packages because our legislators lack the backbone, or maybe just the smarts, to pass laws that protect Americans from this sort of flammery.

Once studies show the product worthless, they come out with something else and start the whole cycle over.

Exercise, eat well, stay active, be nice to your mother. Sorry, but that's the only stuff that works.

If ever you wonder about a specific product, you can often find information at www.quackwatch.com.

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Alexandria, Va.: Could you possibly address an occasional column to those of us who are disabled? I have degenerative disc disease and the discs from L1 through L5 are pretty much non-existent which means bending from the waist is a definite no-no as are side to side and twisting motions.

Every day I go through a series of exercises I learned in PT but these just get me mobile. I walk at least a mile and a half every day but this is simply not enough to help me get off the weight I gained when I was totally immobile. I used to walk an 11 minute mile, now it takes me 20 minutes, sometimes 25.

I NEED to exercise more, for my physical and mental health. Any suggestions, or references I can access, to find exercises for folks like me with limited movement?

Craig Stoltz: Thanks for the reminder, Alexandria. The PT advice is usually to exercise the body parts in which you retain flexibility and function. Often they will recommend strengthening exercises to support the weakened or immobile area.

In consult with your PT--this is medical, way beyond what your loyal Crewsters are capable of opining on--you may want to investigate recumbent biking. It's kinder on the back and can build cardiovascular endurance and leg strength.

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New York, N.Y.: I began going back to the gym about 15 months ago and have lost about 40 pounds. But despite lifting weights about 3 times per week, working with a trainer, eating protein, varying my exercises, doing high weights/low reps OR low weights/high reps, I have not seen much change. I am questioning whether genetics is preventing me from growing.

Now it hurting my motivation and I don't get to the gym as often, and do weights infrequently. And I used to read this column religiously. Now, sad to say, this is my first time on here in a couple of months.

Where do I go from here?

John Briley: Hi NYC, thanks for dropping back in. Sounds like you want to add bulk and sounds like you've tried conventional wisdom. The high weight-fewer rep program has been clinically shown to increase muscle mass more than other strategies, as I imagine (hope) your trainer mentioned. And 3x/week lifting is probably about right for your goals. Much more than that would be excessive.

So what can I offer? Unfortunately not too much - I had a roommate a couple years ago who went through the same thing, with similar frustrations - BUT I can offer some perspective:

Aside from improving the way we look (to ourselves and, hopefully, others), regular exercise - a mix of cardio, strength, balance work and stretching - has a huge range of other benefits. Bone health, heart health, balance, flexibility, strength (whether you see it in the mirror or not), and all of these will make you a better athlete, help your body fight off infections, allow to age more gracefully, give you more energy and help prevent injury - because strong muscles take pressure off of ligaments, tendons and other connective tissues.

So stick with it and MAKE IT FUN: Go mountain biking on glorious fall days for cardio, for example, or take surfing lessons in the summer. If it's always a chore ("must...go...to...gym...to...bulk...up") eventually you will quit.

Lastly: I do not advocate supplements AT ALL, but studies show that a certain amount of creatine is harmless is fully developed adults and does, in fact, increase muscle size. PUH-LEASE do not over-interpret that to mean that I advocate supplement use. Just sharing data that I have reported on in the past.

Good luck.

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Capitol Hill, Washington, D.C.: I work out in the mornings in the gym, which is about 10 blocks from my house (I jog or walk there). Going in the spring and summer was no problem, but now that it's getting chilly in the morning, I just can't seem to get motivated to get up early enough to get there. Staying under the warm covers is much more enticing. Any tips on staying and keeping motivating? Working out in the evenings or at lunch time is not an option for me.

Craig Stoltz: Oh, I've been there, Capitol Hill.

I recommend setting up a workout tent in your bed, keeping your blanket over you and doing crunches and push-ups underneath.

Joking, of course! For what it's worth, when I get out of my car every morning to come to work I just force myself to walk by my office and to the gym, no matter (virtually) what. Sometimes it's cold or rain or fatigue or brain-fog, but I nearly always bully myself to the gym.

Anyone have advice for Cozy Capitol Hill?

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Arlington, Va.: I walk to work each morning, which is about 25 of uphill walking. Over the long run, is this enough to help me reshape my body? I do it about 5 mornings per week.

Craig Stoltz: Hi Arlington:

No, this won't help you reshape your body. It delivers nearly all the *health* benefits of exercise--reducing disease risk, helping control weight, keeping muscles and joints flexible, enhancing circulation, etc. But it constitutes what the Feds have determined is the basic floor of physical activity below which none of us should fall--about half an hour of moderate activity nearly every day.

If you want to drop pounds, you'll need (alas) at least do double your walking (say the Feds). But ignore the government: you have to burn more what you take in, which means moderating your diet, making healthy choices, and ginning up the workout a bit.

If you're talking just about shape, and not weight loss, you'll need to do some strength training or group exercise like Pilates, Yoga or body sculpting.

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washingtonpost.com: Today's Moving Crew Column: Cardio Tennis: Advantage, Heart (Post, Nov. 1)

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Largo, Md.: Howdy, Moving Crew!

I, like many of the moving crew devotees, have to exercise after work. It is sooo difficult to get motivated after a hard day on the job. I know a lot of post-work exercisers feel this same way. Hence, my suggestion that you guys move the chat to a late-afternoon one, maybe around 4 o'clock or so. That way, we could all encourage each other to get off of our lazy #%-% and actually go out to the gym after the chat ends! Seriously, that would be a huge help.

Love you guys!

Craig Stoltz: Sorry, Largo, but now where folks know "where" to find us--and when--we'd hate to change our venue.

But send me your e-mail address and I'll have Briley e-mail you a get-to-the-gym reminder every day. [Actually, that's not a bad idea. . .]

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Silver Spring, Md.: I know you have answered many questions about sore Achilles tendon, but hope you have some advice for me. Sunday, heading my obstetrician's advice, I took a long walk. I woke up yesterday with a very sore Achilles tendon. It was swollen, and it was very hard to walk even a short distance. It's much better today, but still a bit stiff. How soon can I go back to walking? Thanks.

John Briley: First, logic dictates that the injury will recur if you simply wait until it feels better then repeat the action that caused it in the first place. You might have walked too far, or too fast, or in bad form, or in the wrong shoes or some combination of those factors.

Find out if your shoes are the problem (staff at a good running store should be able to answer this responsibly, either pinpointing a problem or admitting they don't know). If you are consulting an OB-GYN can I guess that you're pregnant? If yes, you are of course supporting added weight and, depending on where you are in term, you might be altering your walking style. You need a good, well-supported shoe that's right for your foot.

I would look into the shoe issue. If that yields change, start back with a MUCH shorter walk than the one that caused the injury. If no pain - during or after - boost distance a little. Again, if no pain, boost intensity next time out, and ramp back up from there.

If any pain at all in the early part of returning, consult a podiatrist.

Good luck! Please come back and let us know how it is going.

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Washington, D.C.: Any good outside or inside places to run stairs? -- used to do it at UMCP at an old field house.

John Briley: I go to high-school football fields (hard to call them stadiums) in my neighborhood. Not massive, but adequate if I do enough reps. Anyone else out there with ideas on this? Stair running - where and when?

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Washington, D.C.: I'm an off-again, on-again exerciser and was about a week into a new "on-again" phase when something happened to my knee. I'm pretty sure the cause wasn't exercise-related, but until I get to a doctor and figure out what did happen, I'm thinking it wise to hold off on activities that might aggravate it. In the interest of not going back to being a total couch potato, would it be okay to just do upper body strength training a couple of times a week, and skip lower body and cardio, hopefully just for a week or two until I get a doctor's okay?

Craig Stoltz: Absolutely, Washington, that's precisely what you should do: strength work with your upper body. But don't forget core work--the dreaded crunches of different varieties, stuff with a medicine ball, etc. You should be able to do that kind of work without messing with your knees.

You can do these exercises as a circuit--meaning a series of, say, six exercises in sequence, with no rest between, two or three orbits of the circuit. That adds cardiovascular work to strength training--all without stress to your knees.

Get thee to a sports doc, though. It's real easy to say "it feels better, I won't go" and then find out you've got something going on in there that needs attention.

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Anonymous: I am having difficulty accessing the Ace fitness info about stability balls. Could you provide a link? -Wash. D.C.

washingtonpost.com: Information on Stability Ball Training: acefitness.org

Craig Stoltz: Our crack Online Live staff at your service. . .

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Michigan: For cozy Capitol Hill...

OK this may sound dorky, but this is how I motivate myself to work on cold days (which is October to May in Michigan).

I bought cheap star stickers at the supermarket -- you know, the kind that teachers used to put on homework in 2nd grade? Every time I work out I put a star on my kitchen calendar for that day along with what my exercise was.

I am now obsessed with my calendar. I like to walk by it and admire all my stickers. When there is a gap of no stickers, it really reminds me that I haven't exercised in a while and that I should go. When I don't feel like working out, I remind myself that if I don't I won't get a sticker.

Also my calendar hangs in a prominent part of the kitchen, and with the different sticker colors friends and family are drawn to it and then praise my exercise routine which is great positive feedback.

I swear this works!

Craig Stoltz: Wow, Michigan, that's pretty impressive. (Okay, kind of dorky, but in the best sense of that word.) That it works is what matters.

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For John: No question, I just want to say that you always make me laugh when I read your comments. You're a funny guy!

John Briley: Why, thank you. Did my wife put you up to this? Or maybe you ARE my wife?? (If yes, happy birthday, sweetheart!)

Seriously, thank you.

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Washington, D.C.: Do you know where I can take a water aerobics class in D.C., without having to join a gym?

John Briley: Excellent question. Check the local YMCAs - not 100% sure they offer them, but that's one likely candidate (most Y's I've been in have pools).

Also check local universities: All the major ones have pools and at least one or two probably offer some sort of class open to outsiders.

Anyone else out there with ideas on where to take water aerobics?

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Alexandria, Va.: Hi,

I am a pretty slow runner (15 minute miles) and I want to improve to 12 minute miles by the Cherry Blossom 10-miler in April. What would be the best way to go about this? Hill repeats, just running faster even though it is very hard for me and makes me feel bad?

Some background info: I almost always run outside. During the week, I run during my lunch hour so I can only run for 30 minutes.

Craig Stoltz: Everybody roll their eyes in unison: *He's going to talk about intervals again.*

Running at a fast pace for an extended period is hard and unpleasant for most of us. As I advised an earlier visitor above--and have advised dozens in the past--do very brief "sprints" (15, 30 seconds, whatever you can bear), then recover at your usual jogging pace. As you do this more, you can increase the duration/speed of the sprints, and cut the duration of the recovery.

This will prepare your body--heart and lungs--to maintain a faster pace in your training runs. By adding intervals once or twice a week, you should find yourself able to increase your pace toward your 12 mm goal--without feeling as much pain.

My favorite site for training plans, strategy: www.runnersworld.com; click on "training."

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Morning gym guy: This may sound weird but I program the alarm on my cell phone to go off in 2 minute intervals with motivational messages. After about the 4th one I want to get up if only to throw my phone out the window.

Craig Stoltz: Wow, that's tough love, MGG. . .

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Stair running: The Excorsist stairs in Georgetown are a great place to run stairs. When I was in school there, my boyfriend was on the crew team. They had to get up at 5am and run up and down those horrible stairs 6 or 7 times before they went out in the boats.

Craig Stoltz: Good suggestion.

Just walking that set of steps is a workout. For those who don't know, the steps are on M Street, right across from the Key Bridge where it heads into Georgetown; next to the Exxon station. Pick up a Powerade there and you're on your way!

I used to run the Cole Field House steps, in my reckless youth, late at night, when I was in grad school. There was an odd culture of nightime runners. I'll bet they don't permit that any more. . .

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For Alexandria, Va.: I have no knowledge/experience with your type of problem, but I'd recommend looking into water aerobics. It is a wonderful way to get a range of motion and a good work out. Within the same class, you can start as easy as you like and then gradually add until it is incredibly challenging. It provides a great overall workout.

A couple caveats - be sure the teacher is well trained in -water- aerobics. I've had trainers switched from non-water parts of the gym and they don't understand the differences in the water aspects. Also, most trained for water aerobics readily incorporate options for those with bad backs, bad hips, etc.

When I (overnight)developed pain in many of my joints, I (normally a hiker/skier) started going to water aerobics 3-4 days per week. The thought of being in the water (taking the weight off) was half the motivation. The ability to get moving again was the other half.

Good luck!

Craig Stoltz: Thanks much, Crew member. All good advice.

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6-year-old with six pack: Hi, guys. I love these chats, and I thank you for doing them.

I have a six-year-old who does two one-hour martial arts classes five nights a week and often exercises at home, as well. As a result, he's the only one in the family with visible abdominal muscles.

Although he still eats some junk food, he will sometimes choose vegetables over fries and milk over soda at restaurants.

While I'm proud of him and his healthy decisions, I sometimes worry he may someday become obsessed with body image and develop an eating disorder.

How do you know when a kid is going too far? And how do we send the "right" message about diet and exercise without pushing too much?

Thanks again.

John Briley: Wow, proud parent, a lot to consider in this one. First, send me a picture of this kid so I know not to mess with him if I see him on the playground during recess!

Now, the serious part: It's great that he's into exercise and that you're promoting it and encouraging it. The real answer to your question lies within: The modeling children get at home has been shown over and over again to determine what types of adults they become. Not get too much into counseling mode here, but I'd say continue to give your child choices, emphasize education as crucial to his future, along with exercise, social interactions, eating right, being honest, playing fair, having a range of hobbies (active and cerebral) etc. etc.

Definitely encourage the healthy food choices - do some "light reading" on hydrogenated oils if you need further convincing of the evils of french fries (and many other foods)!

Show him that people earn respect for a wide range of achievements, often regardless of (or in spite of) their body types and/or physical conditioning. That is, don't dislike people - yourself included - if/when they are out of shape. The key to a happy life, for most of us, is balance.

Hope this helps.

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Alexandria, Va.: I have flat feet which usually hurt, bad knees, and a sore back. Despite this, walking is the exercise which seems to agree with me the most. I am arguably 10-20 pounds overweight, and trying to lose the extra poundage. -- Recently I started walking on a stair machine. This is the kind whose pedals make a rolling rather than up-and-down motion. I have noticed that after I get off of the machine after a 20-30 minute workout, the front half of each of my feet is uncomfortably numb. I am also occasionally slightly dizzy. It takes about 5 or 10 minutes for my feet to return to (relative) normalcy. What would cause this? Do you see any problem or risk with my continuing to use this stair machine?

Craig Stoltz: Alex:

Doc, it hurts when I do this. Doc: So don't do it.

I have no idea what might be going on--a circulation problem, a neurological problem, something related to your back problem. . .well beyond my pay grade, as they say. But stop using the machine, today. Anything that makes you feel lightheaded you should stop doing and talk to your doctor. You sound like a candidate for a treadmill test or some other medical measure of your fitness level.

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Atlanta, Ga.: I enjoy your chat. No question today. Here's how I incorporate some exercise in my day.

I have a treadmill in my home. Since I like to watch primetime television from about 8 to 11 p.m. I spend 1 hour on the treadmill watching a television program or 2. I walk at a pace of 2 to 2.5 mph, obviously not fast, but at the end of the hour I've burned at least 300 calories. I seldom have trouble getting to sleep after, but if I can't a hot shower does the trick.

Craig Stoltz: This is great, Atlanta. Thanks for the note. You are getting most of the health benefits of exercise this way.

If you want to drop weight, or improve your fitness, do brief periods of 3 mph--just until you get uncomfortable, then step back down. Do this a couple of times per workout and you'll burn even more calories.

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For Washington, D.C.: For water aerobics, check your local community college. PG Community College at Largo Metro Station has scheduled water aerobics for January and they have a good price.

Craig Stoltz: Excellent suggestion, Crewster. . .

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Bad back: I must have sat twisted in a strange position last week and done something to my back -- painful! I'm gradually getting my flexibility back and can almost get in and out of the car in under five minutes. Should I do gentle stretching but not to the point where it hurts as I get better?

John Briley: Yes, non-painful stretching always helps. Also, as we reported in Moving Crew column a couple weeks ago (Reach Higher for Low-Back Pain Exercise), non-back-specific exercise, like walking, has been shown to reduce low back pain in at least one recent peer-reviewed study. I would add that core exercises also help - they build up the surrounding musculature to help take some pressure off of the back. So modified crunches (just lifting shoulders off the ground, the 'plank' exercise and similar work to improve ab strength should help.

Good luck and take it slow.

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Washington, D.C.: An earlier qestioner said he/she "lost about 40 pounds. But despite lifting weights about 3 times per week, working with a trainer, eating protein, varying my exercises, doing high weights/low reps OR low weights/high reps, I have not seen much change. I am questioning whether genetics is preventing me from growing." You interpreted this as wanting to bulk up. But it sounds to me like s/he wanted to both gain strength and lose weight. If that's the case, s/he should be congratulated on losing 40 pounds without losing strength - that means the 40 pounds lost were primarily or purely fat, and as you know, it's quite difficult to lose fat without losing muscle.

Craig Stoltz: Thanks for the thoughts, WDC.

I have no experience with this, but I have read in many places that if you want to slim down and bulk up, you should do them in sequence, not at the same time--that is, do a workout designed to slim you down for a couple of months, then when you've reached a target weight change your workout to muscle building. Or vice versa.

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For John again: I'm not your wife! I just think I am a laugh-riot and appreciate other funny people. Happy b'day to your wife!

John Briley: The ploy worked! Another birthday wish for my better half!

thanks again -

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Manassas, Va.: I am looking for a slimnatics class -- did this in college and really lost weight and toned anyone know of a community center/park and rec facility in DC or NoVa offering it?

John Briley: Hmmm. Never heard of this one, but sounds like a potential Moving Crew column!

Anyone have info on Slimnatics for this chatster?

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Help: Please say something, anything, to motivate me to get back to the gym after two weeks of excuses. I feel lots of hard work slipping away adn I have no idea what my problem is ... other than fistfuls of Halloween chocolate.

Craig Stoltz: My doctor keeps a plastic display of one pound of human fat on his desk. It looks like peanut butter, about the size of your hand.

And that's just one pound!

You know what you need to do. . .

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WalkFit orthotics: Hi. I saw an info commercial for WalkFit.com where the othotics are pretty cheap compared to the "real" ones. Do you have an opinion on how good/bad the walkfit orthotics are? I think with shipping, one pair is less than $30.

I have a mild case of plantar fasciitis and was thinking about adding to my work shoes. I am not going to add to my running shoes as these shoes are already "stablized" for over pronation.

Thanks.

Craig Stoltz: Plantar F. is a nasty condition, one I would take to a podiatrist, who will (inevitably) recommend "real" orthotics. I'm lucky, my insurance company will pay for them like every three years or so.

And if you are a serious pronator (I am) shoes won't do the trick--you really do need fitted orthotics.

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Charles Town--Obnoxious gym: My local Gold's Gym recently decided that everyone must "sign in" before working out. Signing in means either scanning the little card with a digital code, or giving them your name.

I argued that this violated my right to privacy, refused to do it and ended up canceling my membership.

Do you know if other gyms enforce this obnoxious policy?

John Briley: I hate to take the side of corporate here - I really do - but I think it is pretty standard for places with paid memberships to demand verification of said membership before letting people in. It's the same at most gyms I've attended. It is kinda unrealistic to expect them to remember every face that walks through the door, and to subsequently refuse entry to people they don't recognize (e.g., picture the uncomfortable scenario of the member who hasn't been in a while getting the third degree from a new clerk while all the regulars waltz past the desk).

And, of course, they have to guard against poachers.

I'm all for consumer advocacy, but this policy makes some sense to me.

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John Briley: Out of time folks. Thanks, as always, for joining in. Next time - Nov. 15 - bring your friends! We've got space in the chat room for everyone. By then, I should have this dang gorilla mask off.

Enjoy the sweet weather here in D.C. while it lasts.

- Moving Crew

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