Fitness - Moving Crew

The Moving Crew is here to take your questions, comments, stories and ideas about personal fitness.

Health section editor Craig Stoltz and section contributor John Briley were online Tuesday, April 25, at 11:30 a.m. ET to talk with you throughout the hour. Health assistant editor Susan Morse was unable to join the discussion.

As the Moving Crew, we specialize in helping beginners get started, regular exercisers reach the next level and everybody avoid injuries, stick with their programs and have fun.

And because the fitness world can be so intimidating to folks who are overweight and sedentary -- and since they can benefit so much from a fitness program -- we take special pride in helping them along the path to fitness.

The Moving Crew will be online to take questions every other Tuesday at 11:30 a.m. ET.

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The transcript follows.

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John Briley: Good Morning, Crewland! Due to an overdose of feel-good brain chemicals from obsessive exercise, Craig isn't with us for the start of today's chat, though he may join later. (Guess which half of that sentence is a joke.)

So it is just me - Moving Crew column author and rapid-typing MC - along with Health Section Assistant Editor Susan Morse. If we seem shirt with any of answers, don't take it personally, we're just trying to get to as many as we can.

Topics: Anything and everything fitness. Let's get rolling...

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Buzzard Point, Washington, D.C.: Good morning, Moving Crew.

With good weather back in full effect and with the rising cost of gas, I'm seeing a lot more bicyclists out there commuting. It may be time to review the rules of the road/path.

ALWAYS wear a helmet. NEVER wear headphones. ALWAYS announe when you're passing someone. I think it's more polite to cheefully say, "Passing on your left", but the bell is fine. Not doing anything is rude and dangerous.

Walkers, runners, and cyclists should NEVER be two abreast on a shared path.

And if you're wearing a headset and you can't hear me when I announce myself, who's fault is that???

Sorry for the extended post, but yesterday's ride was crazier than normal...

John Briley: Hey, BPDC, we can all use these reminders. The more people out of cars the better, so let's all try to get along out there. Thanks for the post!

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Rockville, Md.: Hi Crew, I'm in desperate need of a workout goal. I'm female, 5'9, 150 lbs and am not interested in losing anymore weight (I've lost about 25 lbs since July and don't want to get too thin for my medium sized frame). I love exercising and going to the gym but I am very results-oriented and need a new goal to keep me motivated. I'd like something tangible to strive for but have come up with nothing. Any suggestions to keep me on track and motivated?

Susan Morse: Hi Rockville,

Way to go! I don't know which to applaud you for first: losing 25 lbs since July (What's your secret?) or loving your exercise habit. Wait. Yes, I do. I think the second accomplishment even beats the first.

As to new goals: How about a 10K? Too easy? Consider a mini-triathlon:usually 1/2 km (0.3 mile) swim, a 9 point something mile mile bike ride and a 3km (1.88 mile) run. Or take them apart, and just master one at a time. Other ideas, fellow chatters? Go for it!

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Winchester, Va.: I love your chats and find a lot of useful information here. My question pertains to the elliptical trainer. I fell in love with the one we have at work, a Life Fitness model that probably cost a few thousand dollars. The stride is so smooth it feels like I'm effortlessly gliding through the air, although I can get a great workout on it. I'm even able to sustain 7-8 MPH speeds for a few minutes at a time, something I cannot do on the treadmill. So, knowing that a more affordable model would be inferior, I still got a Proform elliptical for at home so I could use it any time I wanted. What a difference--the stride is very choppy and let's just say that the "lower perceived exertion" benefit of the elliptical doesn't hold true for this one. And to my dismay, I have found that I can't get far above 2 MPH on this model! Trust me, it doesn't take me 30 minutes to walk a mile, but that's what this machine registered. Why is it that there is such a huge difference in these machines? Why can I only do a 30 minute mile on one, while I can do a 12 minute mile on the other?

John Briley: To answer your first question: The quality gap is the same as with almost any consumer product. Wherever there is a market, you'll find a range of suppliers, from those chasing the high-end sales with really nice machines to those trying to scrape some profits from the low end.

I can't really answer you second question, except to speculate that the lesser quality machine might not be giving you an accurate reading of miles-per-hour.

If you really want to compare, consider getting your own heart rate monitor, using it on each machine, and observing where the readouts are, say, while you sustain 70 percent for your heart rate maximum for 5 minutes. If there's a huge difference, you know one of the machines is off.

Also, some days we have less energy and punch than others, so account for those fluctuations as well.

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Silver Spring, Md.: Hello,

Finally been given the go-ahead to start running again from my doc after three months sidelined by a hip stress fracture (YAY!); do you know where I could find a structured running recovery program? I realize that my old 60-70 mile weeks are out of the question for at least the next couple months, but how long should it be before reaching such a level again?

Thanks

John Briley: Congrats, Silver Spring! As I do often, I recommend Chi Running for lads of valuable advice on form, pace, attitude in general. Specific to injury recovery? Not sure of a great, dedicated resource for that (anyone else out there have ideas???).

I will re-state our standard advice: Come back slowly, perhaps even with some longer-distance brisk walking interspersed with little jogging spurts. It may feel boring, slow and non-challenging to you, but it will gradually remind your hip about sustained impact.

Really monitor how everything feels post-walk/run too. If you get *any* acute pain, take a day off and come back at a slightly reduced rate. If that still hurts, call the doc.

And good luck!

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Dupont, Washington, D.C.: I'm looking to join a gym in the Dupont/Farragut/Foggy Bottom area. Really liked the Sports Club/LA but the $350 initiation fee has me choking. Can you recommend any gyms that are well maintained, offer a good mix of classes, and aren't so exorbitantly priced?

Susan Morse: Hi Dupont,

Ouch. I hear you. I don't know the fees for the downtown YMCA but it's got the full range of classess and a pool--something a lot of other downtown clubs don't. You might check it out.

Suggestions from other chatters happy with clubs in these areas?

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Falls Church, Va.: Help! I'm about to turn 30 and have relied on my good metabolism to allow me to eat whatever I want and stay relatively thin. I've noticed in the last few months that I'm starting to carry some extra weight that's beginning to look like saddle bags. I'm now walking on an inclined treadmill 45 mins, three times a week, but I need some exercises that target the area where the thigh and the bum meet. Any ideas for a novice?

John Briley: Ah, FC, that glorious time of life where you start to realize, however slowly, that you are in fact human. (Don't worry, we all freaked out too for a few weeks at your age, then all of a sudden adulthood seems normal).

Rule #1: You cannot spot-reduce fat, meaning you cannot just do a bunch of stair-stepping (or whatever) and hope your butt shapes up like (insert name of attractive celebrity here).

Our moderator will post my March 7 column on this precise topic in a minute. It's good reading, if I may say so, and directly addresses your question.

Bottom line: Calories out must exceed calories in. Stay active, enjoy the outdoors, watch what you eat, and you'll be fine.

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washingtonpost.com: washingtonpost.com:When Exercise Can't Lose (Post, March 7)

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washingtonpost.com: Today's Moving Crew Column: washingtonpost.com:Today's Moving Crew Column:Feel Good After a Workout? Well, Good for You. (Post, April 25)

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Woodbridge, Va.: Is there a good excercize guide for middle age? Most of what I read or hear seems more appropriate to 20 somethings than someone looking at 50. For example, if I work a particular muscle to failure (commonly reccomended for strength training), I am in pain for at least the next 2 and sometimes 4 days. I could and did do these types of workouts when I was in Ft. Benning but that was 25 years ago. Can I get away with just working muscles until they are sore but not until failure?

John Briley: Yes, Woodbridge, you can. The term "failure' is meant to describe the inability to lift the weight for another rep in proper form. Sounds like you might have high standards and strong will, and thus are able to push yourself past the point needed for modest strength gains (or even to stay fit).

Try this: Warm up cardio - five to 10 minutes - then run through a series of weights targeting big muscles (chest, abs, back, quads, glutes), using a weight you can lift 10 to 12 times before you get meaningfully tired. You *do* want it to be challenging, otherwise there is no benefit. Do two sets of each, not three.

And do that only two times per week, focusing on cardio, balance and stretching the other days. Balance and flexibility becomes increasingly important as we age (just ask my hamstrings).

If the weights continue to leave you really sore, move to push ups, chin ups, crunches, chair dips and other home exercises. I find when I do those I still get the strength gains but, because of the obvious limitations of working only with my body weight, I am prevented from overdoing it.

Stick with it!

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Woodbridge, Va.: Is there a good exercise guide for middle age? Most of what I read or hear seems more appropriate to 20 somethings than someone looking at 50. For example, if I work a particular muscle to failure (commonly reccomended for strength training), I am in pain for at least the next 2 and sometimes 4 days. I could and did do these types of workouts when I was in Ft. Benning but that was 25 years ago. Can I get away with just working muscles until they are sore but not until failure?

Susan Morse: I say yes, Woodbridge. You're not in the Army now. (Well, maybe you are. What do I know?) But yeah, boot camp has ended. You don't need that level of pain now. Who wants to be in pain for 2 to 4 days after exercise? Talk about a disincentive to work out more. You can be fit without going there.)

I've done my share of working with trainers and rehab experts. None has set a goal of working to muscle failure. Suffient to tax a muscle til sore. Don't work same muscles more than 2 days in a row. Then give torn fibers time to rest and heal to get stronger. If you can increase difficulty over time, it's working.

American Family Physician has an online guide you might consult--It's not brand new--dates to 1999, but still applies. Also something from the YMCA. Links to follow.

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Thigh & Bum Exercises: Squats, plies, and exercises that target the abductor and adductor muscles. Try 50 to 100 of each.

Susan Morse: Thanks for this!

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Advice for Rockville woman: A 10K is not easy if you're racing it. A great goal is to finish in 46 minutes. That's a great challenge!

Susan Morse: An excellent point.

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Alexandria, Va: Thanks this chat. It is motivating. Here is my stupid question and long explanation.

When should I start running instead of walking? Since January I have taken off 25 pounds. I have a very long road ahead of me. I walk to and from further metro stations everyday. I do an hour long walk on weekends, plus other exercise during the week. I want to keep motivated so I thoought about running. I have gone to a running store and purchased proper shoes. I am a medicine controlled asthmatic but am doing very well. My concern is injury. I don't want to injure myself and have to start from square one, on the other hand I want to take advantage of the spring weather to help stay motivated. So what do you recommend? Sorry for the long explanation.

John Briley: No apology needed, Alexandria, that was actually pretty concise. Start by working short jogging spurts into your current walks and see how they feel. Sounds like you are still a little overweight (?), which means you are wise to worry about injury, especially to your ankles, knees, hips and feet (plantar fasciitis, Achilles).

So see how those little jogs feel and increase run vs. walk time gradually, based on how you feel.

To further guard against injury, work some strength training into your routine, specifically for the muscles around your knees and - importantly - your core: The core muscles (abs, obliques, lower back especially) are very important in stabilization when running, or even walking long distances. I hate to drive anyone indoors on these glorious days, but a well-placed elliptical workout once a week will also help build muscles.

We will re-post my elliptical column from last week - though don't try to emulate that (it was pretty intense). But the machine can do wonders to build quad and calf strength without punishing your knees, ankles, etc.

Great going on your progress to date. Keep us posted! We're here to help.

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washingtonpost.com: washingtonpost.com:YMCA: Adult Exercise Info , Special Medical Reports (aafp.org)

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washingtonpost.com: washingtonpost.com:All That Sweat Is No Elliptical Illusion (Post, April 18)

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White plains, Md.: Hi there moving crew: My gym has eliptical equipment, although I believe they are about five years old. Is there any chance you could give me a workout program for about 20 minutes to burn about 250 calories? Also, I understand from last week's article that it's important to work the core when using the eliptical. Please explain again how that is accomplished. Oh, the eliptical has a platform to hold onto with no moving arms. Thanks for your help

John Briley: Can't really get into all the details of a 20-minute, 250-calorie workout, though if you follow my lead from last week you should come close.

Generally: Get warmed up in a fairly upright position, no incline, mod resistance. Increase resistance, get into a squat-like position (but no hunching over and keep driving through your heels) and work that for a while. Come back up in position and increase incline for a while. Then boost resistance even more and slow down cadence to really work the muscles.

Then back off resist and go into a jog (look ma! no hands!). And cycle through a variety of those.

REMEMBER - NO BOUNCING, EVER!

Now get a towel and wipe all that sweat off the machine.

The core: By engaging - but not clenching - you ab muscles, you help stabilize your body and take pressure off of your back, plus it helps you control the movement of your quads. So just give the stomach muscles a gentle squeeze.

Have fun!

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Silver Spring, Md.: I am a reformed smoker/couch potato who is now not smoking and going to the gym 5 days a week and loving it. I want other people to know that you can do it and that you will feel better. I am 50 pounds overweight, have had two knee reconstructions and have compressed disks in my lower back. My knee pain is less and my back pain is improved and this is all within three weeks. I used to scoff at people who worked out but now I am one of them and proud of it.

John Briley: Right on Silver Spring! That's the kind of inspiration we all need. It's always easy to find excuses to NOT work out. Everyone can learn from your experience that it's best to ignore the naysayers, lose the self-consciousness and get after it. Thanks!

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Fitness goal: My goal is a 100 mile bike ride in September. It's the LIVESTRONG Challenge, a fundraiser for the Lance Armstrong Foundation. There are 5 of them around the country, and I'm doing the one in Philadelphia. They offer a choice of 10, 40, 70 or 100 miles, a 5k walk, or a 5k or 10k run. www.livestrongchallenge.org.

For more bike rides closer to home, check out the message center on www.bikewashington.org and click on the calendar. There are all sorts of organized rides noted there.

John Briley: Good for you FG! Thanks for the resource.

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Recovery plan for stress fracture: Here's one plan for return to running after a stress fracture: pfitzinger.com/labreports/stressfracture.shtml .

Personally, that one was too aggressive for me when I came back to running after a 7 month layoff, so I actually went back to a Couch to 5k program found at www.coolrunning.com.

Good luck!

John Briley: Thanks for this. I breifly scanned the Pfitzinger page and it looks fine - BUT I did not get too deeply into it so I can't vouch for its safety or legitimacy.

Still, another guide to consider.

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Southern Md: Hello,

I've having problems with a stiff knee. I walk 2-3 miles a day, 3-4 days a week. the other days I go to the gym and lift weights and use the eliptical rider for my aerobic activity. My knee feels fine if i move around but when I sit or wakeup in the morning it's stiff. It's not swelling up or anything. I also use a knee brace when walking long distance and using the elliptical rider. I saw a doctor a few years ago and he said it's just normal wear and tear. I used to run but gave it up for elliptical rider. Everything was fine but recently the stiffness returned.

When working out I do leg extensions and leg presses at the gym.

What would you suggest for this situation? I am a diabetic (type 2), so working out and staying active is very important. Currently, my weight is excellent and my blood sugar numbers are good. I am worried if i let up on the exercise though it would negatively impact my diabetes.

whenever i go swimming i can usually do 3-4 laps in pool that probably only takes no more than a few minutes to complete. than i have to take a break. how i do build up so i can swim nonstop for 20 minutes or so?

Susan Morse: Hi Southern Md,

If it's been a few years, it might be time to check in with a sports doc or orthopedist again--just to be sure--but could well "just" be age, wear and tear, and some mild--yeah, I know we all hate the word--arthritis. Sounds like you've found part of the answer to preventing more stiffness yourself: Keep exercising. Abundant research shows exercising can help maintain strength and range of motion and help reduce pain and stiffness.

Unfortunately, a new study in the Journal of Preventive Medicine shows people with arthritis are much less likely to exercise than people without. That's not good.

Skip running. Stick to walking--either on the elliptical trainer or outdoors. Any surface is fine but dirt trails will feel more comfortable. I'm not sure the knee brace is doing anything--but again, check with your doctor here. Even among docs, there's debate about the value of these things. Also a good idea to strength your quadricep muscles to take some pressure off your knees. Squats will do that.

As to your swimming question--it's sorta like the old question, How do I get to Carnegie Hall? Practice, practice, practice. If you swim 3 times a week, gradually you'll find your endurance grows.

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Washington, D.C.: More Bike rider do/don't

Cars - DO watch out. Even if the bike is doing something you think they shouldn't (or even something illegal) - they'll get a lot more hurt than you will

Bike riders -PLEASE, please, Please follow road rules. I cannot tell you how many near misses I've seen in the circle in front of union station where bikes just rush through red lights and almost get killed - or go straight through an intersection on the right of a car turning right.

Susan Morse: Thanks for that good advice, DC.

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Bellingham, Wash.: Hi-de-ho workout-erinos! I will be running my first 1/2 marathon in Vancouver BC on May 7th and was wondering if all y'all had any pre and post race advice? Me and my running buddy/friend/neighbor have a hotel room in town for the night before, and we went up and drove the course last week. I have an pre-race accupunture appointment on May 5.For the record we both are coming off injuries that set back our training so neither of us expect or want to set a blazing pace. Running slow and finishing strong/injury free is the goal. I plan on setting my heart monitor at 145 to keep me from getting caught up in the moment and keep me at a leasurely pace.Any other advice for a couple newbies?Gracias and hasta lumbago....

John Briley: Nice plan Bellingham. Eat normally, including sufficient hydration, the day before (provided you have a healthy diet), consider gobbling that fun-tasting stuff called Gu (or a similar substance) every 30 minutes during the race, get a good night's sleep beforehand, warm up about 20 minutes pre-race and stretch gently (but don't overdo that), engage your core gently as you run to take strain off of your back, if you get any acute pain don't run through it...let's see...what else...take advantage of the water stations (or sports drink - your choice), guard against over-hydrating - 6 to 8 ounces every 30 minutes should be sufficient - and stretch out again post race. Also eat the bananas and other goodies they will invariably have at the finish line. Not necessary, but if you want to speed recovery, consider dunking your legs in an ice bath for 10 to 15 minutes post race.

Have a blast. Sounds like you've got the right attitude.

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Washington, D.C.: No question, but just a comment. I'm in a 12-week 10K training group with a local runners club. We started in February, and since then, my group of 20+ has dwindled down to 5 or 6 who show up for our Saturday morning run. I know exercise isn't easy, but seeing the drop-off in participation, now I'm not surprised at rising obesity rates in the U.S

Susan Morse: Hi Washington,

That's so sad. Especially with the glorious spring weather we've been having. (Okay, this past Sat. was an exception.) But you've stuck with it. Hooray for that. The others don't know what they're missing.

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Dupont Circle, Washingotn, D.C.: Hi, I'm training for the Marine Corps Marathon and was wondering if you could recommend some weekend running groups. As of right now, I'm comfortable with long runs of 10-13 miles at a reasonable pace, but slow down past that point. Groups in the 25-40 age range would be preferred. Thank you!

John Briley: Try Washington Road Runners or Potomac River Running Store (which has groups). If you don't find anything there, go into Fleet Feet up on Columbia Road (near 19th Street) and ask them. They should have good ideas.

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Re starting to run : Try this: Run slowly for 2 minutes, then walk for 2 minutes. Do these types of intervals for 35-45 minutes. After a week or so, run for 3 minutes, then walk for 1 minute. Do these intervals for 35-45 mins. When you gradually starting running non-stop (try 10 minutes first, then 15, then 20 minutes - this may take you a couple of weeks or more), realize that you will be sore the next day and possibly day after. This is normal - your body is getting used to exercise.

So, please stretch for at least 10-15 minutes after each outing. Stretch hamstrings, quads, etc. Hold each stretch for 45 seconds. Go online to find guides for stretching.

Susan Morse: Good advice--and just the kind of pattern several established training groups use with new runners. Just be sure to go slow and give your body time to adjust.

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Riverdale Park, Md.: Hello MC,

Your excellent article on ellipticals left out a key piece of information: How do you pick an appropriate resistance level?

For what it's worth, I pick a level that lets me burn 1100 calories per hour at a brisk, but not frantic, 130 strides per minute.

washingtonpost.com: washingtonpost.com:All That Sweat Is No Elliptical Illusion (Post, April 18)

John Briley: Fair enough, RP. We try to let people find their own levels but we shrewdly include our own calorie burn so if people want to mimic that they can settle on a commensurate resistance level.

Thanks for the addition!

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Trail etiquette: Ditto to Buzzard Point's points. The growing number of runners dreaming along in ipod-land is alarming. More needs to be done to get the word out. Some signs along the busiest paths (Mt Vernon trail for starters) would be helpful, as would be some press coverage!

Susan Morse: Uh oh. Heads up, especially you there with the earphones.

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Alexandria, Va.: The poster wanting to move from walking to running spurs my question. What to do if you can't - I mean, I'm kind of hitting the wall on how fast I can walk and with what incline (on treadmill), but am not allowed to run because of knee and spine problems. how do I continue to get benefits?

John Briley: You could do my elliptical workout (see above link to last week's column). I've said it a bunch but I reiterate: That workout kicked my you-know-what.

Then there's swimming and the recumbent stationary bike (or even a standard bike - are you allowed to use those?). i know physical limitations are, well, limiting, but stay upbeat, creative and resourceful and you should be able to get continued benefit.

Any hope of knee and spine recovering to the point where you could run? Just curious. You'll be fine either way.

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for Rockville workout goal: Another type of goal could be trying a new sport or activity (local soccer or vollyball team).

Or planning for an active trip - say backpacking in the Tetons next September.

It's never worked for me, but some folks find simple enticements - like daily stars on the calendar or creating a log - provide motivation and a sense of accomplishment.

Susan Morse: Great ideas. And I second the one about planning for an active trip--good to know you're gonna have a chance of finishing those hikes up the Tetons or New Hampshire's granite mountains (whew, Mt. Monadnock is a killer!) or Katadin in Maine. Or be up for that kayak trip in Oregon.

Now that's motivation.

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RE: running with earphones: be especially careful at night or in secluded or semi-secluded areas. You need to be alert for your own personal safety - and listening to earphones can easily make you a target because you are not aware of your surrounds

Susan Morse: true, true. Another vote for mindfulness and safety first.

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Farragut Square: I just noticed the One to One fitness center (personal training I assume) on K and 17th. Does anyone know about it? Cost? good experience? That is just what I need: personal training and close to my work.

Susan Morse: Your thoughts?

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Samir - Germantown: How much should a reasonable priced personal trainer cost ? I'm 31yr and 210pounds, and I need to lose weight and maybe gain some muscles in the process.

John Briley: Good trainers range from $60 to $100 an hour. Depending on where you are, you should be able to find one around $75. Make sure they have good certifications - NSCA, ASCM, ACE are among the best - and don't try to get you to take dietary supplements. A big part of this is comfort level: If you don't like your trainer, you'll lose motivation, so find a personable one.

And good for you for taking the step! Having a trainer can really help you stay on a program.

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DC area: Hey moving crew-

Just wanted a general estimate of calories burned while hiking. I am going for a 10 mile hike this weekend. It is supposed to be a difficult hike, but I doubt that we are going to be sprinting or anything like that. Normal hike pace, I'd say. Its out on the AT so there will be some ups and downs.

I'm trying to convince my boyfriend that this counts as a workout.

Thoughts?

Not sure if it matters, but I'm 5'3" and about 140 lbs, and he is 5'10 and about 190.

Craig Stoltz: I often find myself telling women in this forum "your boyfriend is wrong." If any boyfriends have a problem with this, tell them to contact John Briley.

Your boyfriend is wrong if he thinks a 10-mile hike is not a workout.

If it takes you three hours and you're carrying less than 10 pounds of stuff, you'll burn off about 1,300 calories during the hike. I got this info from caloriesperhour.com. You can plug in different particulars to fine-tune this. He'll burn off more because he weighs more.

Have a great time. Any hiking is good exercise; most hikes on the Applachian Trail are moreso due to ups and downs and tricky footing in places.

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Washington, D.C.: Sometime when doing back exercises on a stationary weight machine, I get this sharp pricking pain like somebody's sticking a needle in my back. Should I stretch my back muscles more?

John Briley: Call your doctor. That one sounds serious - might not be, but we can't diagnose over the ether here.

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washingtonpost.com: washingtonpost.com:Crew and A: Staying Fit While Lame (Post, April 4)

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Bethesda, Md.:

I'm currently nursing a sprained ankle. Is there ANYTHING aerobic I can do to keep me in shape in the meantime? Frankly, its only been a few weeks since the sprain, and not being able to run has been driving me batty !! Any suggestions ?

Susan Morse: Yo, Bethesda,

Have we got an answer for you!! Just so happens you were the subject of our April 4 Moving Crew column: "Staying Fit While Lame." We'll post the link. Check it out.

Hey, and take care of that bum ankle, would you?

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RE: Alexandria knee & spine: no hope of recovery, but I can use the recumbant bike - I'll try that. And I've never found elipticals hard - but i'll try your workout - it does look pretty difficult (but w/o the squats - which my knee won't handle).

thanks!

John Briley: Sounds good. If you eliminate that bounce from the elliptical, you should find it hard. If you don't, well, maybe you could kick my you-know-what also!

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More rear and thigh exercises: Deadlifts and straight-leg deadlifts of at least 25 lbs. Don't worry, they won't bulk you up--I'm female and I use that weight, minimum.

But be careful. Work up to the weight. Have someone demonstrate the form for you and work with you to make sure you're doing them right so your knees, back, and other joints aren't strained by bad form. These exercises are (slightly) higher risk, with high reward.

Craig Stoltz: Thanks, MRATE. You are absolutely correct about form for both of these exercises. With deadlifts you have to keep your back straight and your chest and face forward. If you slump your back and bow your head, you're a dead guy/gal.

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Arlington, Va.: Hi! Looking for a half marathon to run in the DC/MD/VA area (besides the Cville and VA beach events). Ran the last ATM and the Cherry Blossom ten milers and would like soemthing a bit longer to shoot for. Thanks!

John Briley: I did a quick google and found this:

http://www.dcfit.net/resources_races.shtml

and this:

http://www.runwashington.com/calendar/smu.html

but I confess I don't have a reliable ready resource at my fingertips (yet another mental note).

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New York, N.Y.: I use a personal trainer every Tuesday, but I haven't been to the gym on my own in 4 months. This weekend I decided to get back on the (stability) ball and go on Friday. I did a full-body workout, since I doubted I'd have enough willpower to return Saturday and alternate muscle groups. I showed up on Saturday and did another full-body workout since I didn't think I'd be back Sunday -- then I went Sunday, too.

So I did three full-body workouts in a row instead of alternating muscle groups like I should. Any harm done? Did I waste the second two workouts because my muscles didn't have a chance to recover? I didn't go last night, but I'm going tonight -- OK to do full body again?

Craig Stoltz: Hey, congrats on getting in repeat visits to the gym, NYC. We have reported previously that some behavior experts say you need to repeat an activity about 30 times in order to ingrain it as a habit.

But: Don't do what you're doing. Doing full body workouts on successive days isn't good for anyone.

If your muscles hurt the day after your exercise, you must wait until the soreness is gone before working out those same muscles again. It's the soreness, not the day of the week, that should be your guide.

If your muscles don't hurt the next day, you are not working out hard enough to do much good. That's okay, if your goal now (as it should be) is to reestablish the habit. If you are working muscles that are not sore on successive days, you will at least do no harm.

Anyway: Soreness tells you you are working hard enough, and its being gone is the signal to work the same muscles again.

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Charlottesville, Va.: Question about running, age, and injuries...

I'm a 29 year old female and used to do quite a bit of running in high school and college until I hurt my knee in some way when I was 23. Since then, I've only run off and on (whenever the weather was beautiful), and usually only made it for 10-20 minutes before my knee would hurt and I would have to walk.

In early January, I started a strength-training program (including leg work), 3 times a week, 1 hour 15 minutes a session, along with several days of cardio (usually spinning, walking on an incline treadmill, or elliptical). A few weeks ago, I started running again (the weather was so nice), and I found to my surprise that I can now run for at least 40 minutes, three times a week, with no problems... Is this from the lifting weights? Should I still not be running, given that I've had knee problems before, or is it ok given that I'm feeling fine?

Thanks so much for the chats!

John Briley: Keep on truckin' C-ville, and good for you for returning to form the smart way (well, after you tried the "other" way).

This is a living example of why we say 'come back slowly, build up your strength, listen to your body.'

Great work. Sounds to me like you can keep up the running, as long as you continue to supplement with the strength training and stretching.

Nicely done!

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Exams are coming: First, thanks so much for these chats - they're great!

Second, I'm a graduate student and getting ready for exams in the next few weeks, which inevitably means that it is harder to work in the exercise time. What is the minimum amount I should aim towards for "fitness maintenance" these next three weeks? I'm a 30 year old female and usually do cardio for 40-50 minutes 4 times a week and do strength training 3 times a week for around an hour (with a day off). Should I focus on keeping the strength training in or the cardio, or just do small cut backs in my time at the gym? Thanks again!

Craig Stoltz: Regularity is key. Best to reduce doses of everything you do; this will allow you to keep fresh with each for when you have more time.

Having said that, bodies often need a break from strength training, and you'll find your body thrives while you are backing off from strength work. So if you have to sacrifice something, lose (or reduce) the strength work.

Good luck on your exams. Exercise keeps your brain clear. Alas, it doesn't help you do your reading.

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starting to "run" at almost 41: Hi - 3 kids in 5 years have played havoc w/my waist line and my workout schedule. Although I make hundreds of trips a week up and down the stairs and convince myself how big I'd be if I didn't - it's not enough...(I'm 5 4 and 148 - I'd really like to get back to 125 but would settle for 135)

I finally re-joined the gym in my office and get there 1-3x/week depending on my schedule. I've recently started jogging on the treadmill (I used to walk and use the eliptical) and really like it - except my knees and ankles ache at the beginning and end. So - my questions are: is it simply a matter of getting a better pair of shoes and getting used to this new exercise? Is there anything to counter the sporatic nature of my workouts - one week I'll get there 3 days in a row - the next week once, etc? How do I transition jogging on a treadmill to getting outside? (oh - I haven't forgotten weight training - it's there too.) Thanks

Susan Morse: Hi, new "Runner,"

Why the quotes? We think you qualify!

A couple of suggestions: First, if you haven't gotten new running shoes with good arch support in the last 4 months, get them. If you still have pain, consider orthotic inserts. Could be that foot alignment issues are affecting your knees and ankles. Could try the store-bought kind, but the custom (read: pricy) ones are more likely to help. For that you'll need a sports doc or orthopedist--not a bad idea, anyhow. ...Aim to exercise at least 3 or 4 days a week. Make that a habit. If you can't get to the treadmill or elliptical, walk at lunch, walk after dinner, walk, walk, walk. Good luck.

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Washington, D.C.: I'm not a complete yoga neophyte--i've done yoga classes, off and on, for about 3 years-- but i'm incredibly turned off by many of the classes i've been to. i prefer to concentrate on yoga for its stretching, toning and fitness aspects instead of its spiritual ones. i'm looking for a good workout tape i can do at home or, alternatively, a simple yoga workout i can do on my own. any suggestions?

Craig Stoltz: You and me both, Washington. It is very important to find a teacher whose style matches your needs. I'm just more into the athletics than then spiritual/mystical stuff.

For tapes, collagevideo.com has excellent fitness-professional reviews of videos and DVDs.

In my experience, yoga classes advertised as "yoga" rather than as a specific type of yoga reflect a teacher who is less concerned with cultural/spiritual issues. A phone call to the teacher beforehand can clear this up. Also, "power yoga" classes are almost by definition more athletically focussed.

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Alexandria, Va.: Dear Crew, I am unable to run due to PF, and I have been spinning for a few months now. Love it! So, with summer just around the corner, I would like to get a bike so I can exercise outdoors. However, I know nothing about bikes. Can you recommend a good place to purchase a bike or any advice for a newbie rider.

Thanks!

John Briley: Hey there - I wrote a column on proper bicycle fit sometime last year (our moderator will try to find and post, but we're short on time). If we don't find that link, email me at move@washpost.com and I will help you out.

Or go to a good bike shop - there's one on M Street in Georgetown, right by Key Bridge - and they can help get you fitted. Just be fairly firm about your price range so they don't steer (ha!) you too far upmarket. You should be able to get a reliable bike for around, oh, $500 to $750.

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Washington, D.C.: Hi Moving Crew,

Thanks for the columns and chats. I'm a two-year-long runner and am now worried about hurting my knees. I usually go running in the park, but I have been hitting harder surfaces lately, and can feel it. Are there warm-ups, or in-between exercises I can do to protect them?

John Briley: Lots of posts around this issue today, so read above, but briefly I recommend strength training around the knees, and mixing up your workouts to include other cardio besides running (like cycling and, if you get indoors, elliptical).

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Sterling, Va.: Hi I have a question about streching. I'm a college student and still trying to make the transition between swimming with a coach and on my own. I feel the if I strecth before I swim I don't swim as well. So now I swim a 400 yd. warm up and then do some stretch in the water. Is this ok? What kind of stretching should I be doing? I generally swim 2000yds. Thanks

Craig Stoltz: We're just about out of time, Sterling, but I'll say this: your observation about pre-workout stretching confirms some recent research that shows stretching beforehand can actually reduce muscular performance.

Most of the smart money these days is on stretching after a workout, when your muscles are limber. This is the time to work on elongation, joint flexibility, and so on. It will also relax your pumped-up muscles if you've had a vigorous workout.

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Silver Spring, Md.: I weight train 2x a week and do spinning 1x a week. I would like to do some more cardio works outs but I find that spinning 2x a week really wears me out. I am very un-coordinated so aerobics is not for me. what other cardio type workouts can I do to supplement exercise plan to meet my weight loss goals? I would prefer an activity that gets me a maximum workout as i am not the type to spend time at the gym. Thanks, Ana

John Briley: Jog, elliptical, swim and outdoor cycling are you main options, if you are too uncoordinated to play sports. If you are overstating that condition, look into some recreational sports leagues around the area. Many are not that competitive and very open to newbies; one of my favorites is ultimate frisbee. Don't worry if you can't throw or catch: They are very accepting of all and will coach you along. See www.wafc.org for details.

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Annapolis, Md.: Hello Crew - lot's to work with here: I'm 37, male in reasonably good shape, but am beginning to notice the metabolism is slowing down (love handles are appearing). Was on a pretty good self-imposed exercise program more than a year ago - but I went on a business trip just before the Thanksgiving/Christmas Holidays, got out of my routine and have never gotten back into it. The routine was pretty simple - up every morning at 6:00 - did mostly upper body exercise (flies on a Soloflex, curls with a barbell, lat pulldowns and tricep extensions with a lat bar, and pushups) and was seeing results for the first time in my ectomorphic life! How can I get motivated to get back into the exercise routine? What's the best way to keep the metabolism at a reasonable level/what's the best I can expect as I get older? What's a fun exercise that will tame the love handles?

Craig Stoltz: Hi Annapolis: Quickly, now, at chat's end:

Work your lower body as much as, or more, than your lower. The muscles down there are big, and working them generates more metabolic activity than working your (say) biceps, which are about the size of an orange (even for a big dude like you). Quads are the size of Christmas hams.

Second: Keep your heart rate elevated during your workout (supersets, or 30 second rest between sets) and/or do cardio intervals. Reaching high levels of heart rate and dropping back, as opposed to sustaining a low but constant level of activity, triggers more metabolic burn long after your workout.

As for motivation: Keep a chart, and take body measurements. That works pretty well for guys.

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washingtonpost.com: Fit for Family Fun Challenge

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Fort Washington, Md.: Please recommend some fun exercise programs that has 2 adults (a non-exerciser, a walker), and a pre-teen. Thank you!!!

Susan Morse: Hi Fort Washington,

You might check out the Fit for Fun Family Challenge by crewster Sally Squires online. (Link coming.) The 4-week program just wrapped up today and deals with efforts by families like yours to exercise together. The Scharf family, I believe, accomplished a goal like yours by walking a frisbee toss course at a regional park. There's a list of parks that's part of the package. Good luck! A noble aim.

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Washington, D.C.: Dear fitness crew,

I am a 27-yr old female. After two or so years of semi-inactivity (a lot of walking, but not much else), I decided to start training for a 10K. However, I have had to stop because of the physical distress to my digestive system that running causes. I had been running 2-3 miles (at about an 11 minute pace) several times a week. During the run, I feel fine. Immediately after my run, I feel fine. But about 2 hours after my running ends, I start to get abdominal pain. This pain can be nausea or just general pain, sometimes accompanied by diarrhea. And it lasts for hours. I have tried not eating for at least 4-5 hours before running, but that doesn't help. The only time the stomach pain doesn't follow is if I run first thing in the morning, without eating anything at all (so there has been nothing in my stomach for 10 hours). But that leaves me weak and tired for the run. I have tried changing my diet as well, but nothing seems to work. The strange thing is that I played 4 years of college sports with heavy activity, and I never had this type of occurrence. I have given up on running, since I know I will be out of commission for at least 5 hours afterwards. Have you heard of this, and do you have any advice? And if I go to a doctor, which kind of doc should I see (since general practitioners are a rare find these days)?

John Briley: Hmmm, don't quite know what this is, but we do get occasional questions about it (or something similar, though less severe). Perhaps I'll look into for a future column. Keep an eye on the Moving Crew column in Tuesday's Health section.

Oh, and sorry about your suffering. We'll see if we can't get some professional advice on this into the column.

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1/2 marathon: Colonial 1/2 marathon in wiliamsburg is in the spring--too late for now but could go next year.

John Briley: Thanks!

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Alexandria, Va.: Stretching before or after? Which is more important? Which should you spend more time on? If you only have time to do one, which should it be?

I've always stretched out beforehand, but don't do much after. Should it be the other way around?

John Briley: After is better - muscules are warmer - but you want to do some gentle stretching before getting too far into a workout. So warm up with some light cardio or other mild heart rate booster, stretch a little, and then get into your *real* workout.

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John Briley: Man, these hours fly by. Thanks for playing today, everyone. Time for us to bolt.

Have fun, enjoy spring and e-see you again right here in two weeks.

- The (Hills are Alive with the Sound of) Moving Crew

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