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, May 9, 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: Howdy folks. I'd love to think up something witty, sharp and useful to get us rolling today, but I used all my jokes for the week in my column and my humor muscles need time to recover.

So let's just get into it, shall we? Today's topic: Same as always - everything fitness! To the board...

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Takoma Park, M: I have been doing the same weightlifting routine for a few months now. I feel like it's not doing much. I want to tone and strengthen without bulking up -- should I add weight or reps or change the routing altogether?

Craig Stoltz: Hi TKP,

Mix it up: Your body acclimates to any exercise in a matter of weeks; if you are in decent shape, this process happens even faster. I recommend building a new workout around five exercises, preferably two you really hate (for me it was squats and crunches). Usually you hate stuff that your body isn't prepared for; take that as an invitation to do something new.

Do the five exercises in a row, with no rest between. That's called a "circuit." Do three or four circuits with low weight; do it every other day and increase the weight gradually. This will keep you lean and make you strong.

If you're looking for good workouts like this, Men's (and now Women's) Health magazines and Web sites have excellent fifteen-minute workouts.

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Charlottesville, Va.: Is it at all bad or dangerous to have your heart going 200 beats per minute? I find that when I'm running in my very hilly neighborhood, my heart and lungs really get going, well above the 60 - 80 percent of my maximum heart rate. I'm 27, 135 pounds, female, have been running for about 6 months 20 - 25 minutes about 3x a week.

John Briley: First, Charlottesville, how are you determining that "60 to 80" percent range? The old 220-minus-your-age equation is okay but not precise, so you might not be as far out of range as you think.

Next, experts say there's nothing really wrong with cranking it way up but that you probably aren't gaining much, fitness-wise, beyond what you'd get at 85 percent. If you're training for serious athletics, spending some time in the anaerobic training zone (i.e., maxed out) can help build endurance, but that is academic for most of us. This counsel, of course, applies to people with no history or particularly noteworthy risk of heart disease.

Listen to your body: If it really really hurts at those levels back off a bit. Most of us cannot sustain the really high levels for more than 30 to 45 seconds anyway. And keep up the running, but try to balance it with strength training - you will feel better running.

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Virginia: I once tried pilates videos and ended up hurting myself. I would love to take a class, but can't fit the timing into my work and commuting schedule. Would one or two private sessions be enough to help me start out with proper form? (If so, any videos in particular that you recommend?) Thank you!!

Susan Morse: Hi Virginia,

Yes, there is a Santa.... I mean, yes there is a value to taking at least a few classes with a PROPERLY TRAINED!!! instructor to get your form right, both to get the full benefit of moves and --as you found out--to avoid injury. Whether your instructor is a disciple of one of the pantheon who trained with Joseph Pilates may be less important than the care he or she shows with posture and form (yours!) when giving instruction. If that's missing, find another instructor. I've had mixed luck with videos, but 2 books I can recommend: Brooke Siler's "Your Ultimate Pilates Body Challenge" has carefully and cleverly illustrated, easy to follow instructions. There's also another title I like, not Pilates for Dummies, but something awfully like that. I've gotta go hunting for it. Ideas from others?

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Tysons, Va.: I need dramatic results in three weeks through working out. I work out normally four times a week, pretty intensely. How do I up the intesity without having to stay at the gym for hours on end? I have a short attention span.

Craig Stoltz: Fight the urge, Tysons: The human wreckage left in the wake of this kind of effort is vast (who am I, T.S. Eliot?).

There is no safe/sane/legal/lasting way to lose more than 2 (okay, possibly) three pounds per week. Do not try.

Focus on the following process for the next few weeks, and decent results will follow.

Instead of steady-state cardio work (i.e., running 25 or 45 or whatever minutes at the same pace), switch immediately to intervals. Warm up for five minutes, then run (or ellipticate, row, walk, whatever) hard for 30 seconds, recover for a minute to 90 seconds. Repeat. Repeat. Repeat. When you can do no more, cool down for five minuts. Over a 20-minute workout, you will jazz your metabolism, torch more calories and wake up more muscle than you ever would by just extending your workout time. Do make sure to give your muscles a rest between these workouts, however. Run easily or walk slowly until your muscles are no longer sore, then do it agian.

See my advice about circuit training for strength, above, to do something similar with the strength training portion of your workouts. But do exercises focussing on your biggest muscles (quads, hamstrings, lats, butt, shoulders), not the puny ones like biceps and calves. Build the big muscles and your are burning more than working on those little ones.

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Dupont Circle, Washington, D.C.: Good morning. I just moved to D.C. to Texas and am trying to figure out how to tweak my exercise routine to fit my new city. These days, instead of driving, I've been walking to and from work (about 30 minutes each way). On the weekends I've been doing a couple of intermediate/advanced yoga classes. What else should I be doing? Should I invest in some exercise DVDs and free weights? Will I have to join a gym? Thanks!

John Briley: Hi Transplant,

Do you get your heart rate up on those walks? If not (or 'not really') I would consider adding some slightly more challenging cardio at some point in the week, plus perhaps some strength training. Yoga can provide both, but only if you push it.

The real answer depends on your fitness goals: If you want to get in shape to play recreational sports, you should add some strength training and make sure the cardio is progressing - i.e., set time and distance goals (make it to work in 25 minutes, then 20) - versus doing teh same old thing day in and day out.

Our finicky winter weather may drive you toward a gym, but you never know around here - could be mild most of the way through Dec-Jan-Feb. If you're from Texas, the summer heat shouldn't bother you. Avail yourself of Rock Creek Park - a great resource for walks, jogs, bike rides, etc. Portions of the roads are closed on weekends and holidays and many, many people come out to play in nice weather.

Home exercise gear is fine, but you have to use it! If you are the self-motivating type, by all means go for it. Drop back occasionally with more specific questions.

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Washington, D.C.: I just wanted to say thanks for your recent column about your week and when/how you did (or weren't able to) fit in workouts. It's so nice to hear that someone else's 'real life' gets in the way of fitness sometimes. I feel less guilty now, but I am glad I went for a walk this morning before the day got crazy.

John Briley: You're most welcome. It's crazy out there, so we all have to do what we can, and not abuse ourselevs for succumbing to the demands of real life! That early-in-the-day workout is one great strategy for knocking it out before the schedule gets overloaded!

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22314: Okay, I'll bite. Thanks for giving us a typical week of exercising. Here's mine:

Mon: Rest

Tues: 6-mile run, 30 min. upper-body weights

Wed: Track workout (e.g. 16 X 400 w/100-meter jog to recover)

Thur: 5-mile easy run

Fri: 1-hr cardio/weights class

Sat: 10-12 mile run

Sun: 4-5 mile run, upper-body weights

Craig Stoltz: Hey, thanks, Oakton (I'm just guessing. Arlington?). This is a very smart program to support competitive running (which I suspect is the goal here? Crew members: Note the devotion of time to the speed work (Weds) and the two weight sessions. Absolutely vital for folks training for performance. The days when trainers thought the best way to train for a run was do just keep doing the run you compete is are long past.

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washingtonpost.com: When Reality Intrudes on Good Intentions (Post, May 9)

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Arlington, Va.: In February, I sprained my ankle pretty badly after slipping of the step in step class (this if after spraining in back in December as well!). So, I went to physical therapy knowing that I needed to strengthen it. I gradually got back into my normal gym routine, except for running (when I did it in Feb., I was 2 weeks away from a 1/2 marathon and was running quite a bit). Now, even though I've been cleared by the physical therapist and try to do the band excercises when I can, I am still having a hard time running. I do everything else - spin, step, kickbox, yoga, etc, but running still causes me some distress in my ankle. Suggestions? (I have been trying to run again because I am running the Lawyer's Have Heart 10K in June). Thanks!

Craig Stoltz: My suggestion is to make your donation to Lawyers Have Heart and volunteer to work the tents or as a route guard. A sprain is a terrible thing to waste (so to speak). Each sprain, even with proper rehab, increases the chance of indentical reinjury. It can take years of diligent effort to build strong muscles and connective tissue to protect a sprained ankle sufficiently.

Running when it hurts also violates Briley's First Law of Exercise: If it hurts, cut it out. (Stoltz Corrolary: Particuarly if it's a joint.)

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Fairfax, Va.: I'm recovering from a fractured wrist sustained in a fall in Feb. Now I find it difficult to get back to exercising because (1) the wrist is still stiff and not yet strong enough to hold my weight (in push-ups, say) and (2) I'm afraid of falling again and re-hurting myself. Any advice for getting back into exercising? BTW -- I'm in my mid-50s. Thanks!

Susan Morse: Hi Fairfax,

I'm sporting one of those myself--mine earned in a bicycle collision a few years back with a cyclist who didn't watch where she was going. Boy, do I know what you mean about the psychological part of getting back to it. The next several times I got on the trail, I can't tell you how much I shouted "Heads up! Keep to your lane" at oncoming cyclists. As to the physical part, get thee to a physical therapist, if you haven't done so already. You might also talk to your orthopedist about whether a strap-on wrist brace might offer some more protection (and confidence) over the next few months. I'd think that should do the trick. Good luck!

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Philadelphia, Pa.: Hi, I just found your chat and it's great. I haven't finished catching up on transcripts so if you could direct me to where this has been answered before I'd be very appreciative.

I'd like to start exercising. Everyday I walk 20 minutes to and from work (3 miles altogether). Now I would like to lose weight, but I think my body is used to this level of activity, what can I do next? I'd prefer something that is cheap/free (I do have exercise episodes On Demand though, is there a certain type that is preferable?) to get started on fitness/weight loss. I'm early twenties and the high end of average, I'd like to get fit and on the average end of average weight. Thanks for any suggestions!

Craig Stoltz: Hey, congrats on the life change, Philly. You've already done the hard part: everything else is fine tuning.

1. With your walk, when on your way home (and you can afford to get sweaty), mix periods of hard walking and periods of recovery. Use phone poles or houses to measure (i.e., I'll go hard until I pass that yellow house); that's what the Europeans, those cads, call "fartlek" training. This will gin up your cardio fitness and incinerate a few more 3 Musketeers.

2. I've explored the Comcast On Demand videos, and they are no worse than most you'd pluck off the shelf. Find one you think is fun, and try to find "body pump" or "body sculpt" or "cardio blast" or some other form that keeps you moving and your heart a-thumpin'. It'll build strength but also gin up your calorie burn.

For other video advice: collagevideo.com

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Washington, D.C.: I am 24 years old, a little overweight and am really struggling to stick to my exercise routine. I can go a few days in a row and get a good workout (alternating 25 minutes on an elliptical (I have bad knees, so I found this to be a great alternative) and weights and 45 minutes on the elliptical), but then get busy with work and life and go a couple days without working out. I know that unless I stay consistent with my workout and diet (work makes it SO difficult!!), I'm never going to achieve my weightloss goal (10 lbs by July). Do you have any suggestions on how to stay motivated and on track? Thanks, I really appreciate any help you can give me!

John Briley: Hi D.C. - First off, you ARE staying on track, simply by having a workout plan and more or less sticking to it. See today's Moving Crew column (re-posted above) for reiteration that life gets in the way for all of us, even fitness columnists. Your main goal should be steady adherence to broad goals, not daily disappointment if you miss a workout.

So: Do your best to get four or more days of good cardio (and those 25-minute elliptical sessions count, as long as you push yourself, breath hard and sweat) plus a couple days of strength training - and, as you already do, you can do both on teh same day. Watch what you eat (check in with the Lean Plate Club chat today at 1 p.m. for more detailed advice there). Try to run a daily caloric deficit of 200 to 300 calories - i.e., expend more calories than you consume - BUT do not get discouraged if you slip on a couple days a week. Try tracking it over the course of the whole week, or even two, and see how you're doing.

Walk more than you drive, take the stairs, dance while you cook (spatulas make great microphones!), do crunches while you watch TV, eat smaller portions, stay happy and enjoy your young life!

You might lose 10 pounds by July - or maybe you'll lose 6 or 7 - but if you kill yourself to do it, I can almost assure you the pounds will come marching back as soon as the goal is past. Better to tweak your lifestyle just a little, stay active and feel the improvements over time. If you feel good about yourself and how you are doing, you are more likely to maintain that lifestyle.

Hope that helps. Stay in touch!

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Arlington, Va.: I loved the piece comparing intentions to reality! One thing I have really tried doing recently is being more MENTALLY flexible-- if I end up beating myself up over missing my intended workout, I'll end up doing nothing except moping around, whereas if I'm flexible, I might end up doing something else for even 15-20 minutes that will keep me feeling good. Part of this has included listening to my body more-- as a runner, it's harder to say "I'm not going to do my long run today because my legs are weak, I haven't gotten enough sleep, and I need a break, so I'll cycle instead" than "I'm going to make myself run because it's on my schedule!" Either way, your piece is helpful to both the super-motivated and the super-busy. Thanks!

Craig Stoltz: Testify, Sister [or Brother]!

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Reston, Va.: In June I will have baby duty in the morning (9-11) while my wife works. Unfort this time will replace my usual racquetball and weight lifting workout.

Are there any creative ways to get a work out with an 8 month old in tow. I can only think of bicycling with him so far.

Craig Stoltz: I turn this over to the crowd. Back during the Civil War, when my kids were babies, we didn't have the big-wheel, off-road strollers I see now that are accommodating to a good pace. When I see moms and dads walking hard with the baby in one of those, I think that's a pretty good way to get moving when with child, so to speak.

But: Others?

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Washington, D.C.: So...I've been trying to shape up and lose a few lbs but I feel like I'm not seeing any results! My workout schedule includes three spin classes, one running session, and two yoga classes a week. What am I doing wrong?!?

Craig Stoltz: Yoga is superb exercise, but it doesn't burn many calories (this per a recent study you'll find cited at www.acefitness.com)

My guess is your body has acclimated to the spinning classes, or you're not pushing yourself hard enough. You might want to get a heart-rate monitor to make sure you're moving your heart into and through your cardio training zone no matter what exercise you're doing.

If all else fails, just trying different classes--you can often startle your body off a plateau just by throwing it a curve ball.

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Bellingham, Wash.: Hey all! Well I pulled it off! Ran my first 1/2 marathon in Vancouver BC this weekend. After over-training in March and slowly coming back from a pulled hamstring, pulled quad and shin splints I had to move slow, but I ran all the way, averaged better than 10 minute miles, had a kick left for the last two miles (sprinted the last 1/2 mile, what can I say, the route was lined with cheering Canadians), felt great afterwards (We walked the 2 miles back to the Silvia), had a blast, and even feel good enough today to go for a run after work tonight. The only goal not met was beating 2 hours, I came in around 2:04. (not bad considering it was like 45 degrees and rainy). If I can do it at 46 heck, anyone can!So my question is where to go from here? I want to run the Portland OR full marathon this Oct 1, thats 20 weeks from next Sunday. Any advice on training for the next level, reasonable goals to set and staying healthy before during and after would be greatly appreciated. Thanks!

John Briley: Way to go Bellingham! Well done. There are many guides out there for marathon training. Jeff Galloway is one expert whose books are well-regarded; Chi Running by Danny Dreyer is another good running guide (not marathon speicifc, though).

See those or similar books (or visit runnersworld.com) for specific mileage goals. What I can tell you: Keep up the strength training and the flexibility training - lower body and core especially - as you train to help avoid injury. You don't need to bulk out, but you do want the quad, calf, butt, ab, oblique and back muscles to be there when you need them for the long run.

Eat well (wholesome, fresh foods, 50% carbs, 20% protein, 30% 'good' fat), get enough sleep, stay hydrated and be reasonable with yourself during training - some days may feel sluggish, and that is OK.

Otherwise, best of luck and keep us posted. Congtrats again on the 1/2 marathon!

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Ellicott City, Md.: This is a little late, but a column you wrote last year was the best fitness advice I ever read. It's the one where you recommended resting for at least three minutes in between sets of weight lifting.

I'm a DDR addict and I lost more than 50 pounds playing DDR, but I needed to improve my strength. I don't belong to a gym and workout videos just didn't cut it; they moved too fsst and took too long. After reading your article, I tried doing two sets of 12 with the heaviest weight I could lift, with a 3 minute rest in between, during which I would play a DDR song. The results were incredible! For example, I started out doing shoulder presses with 8# dumbbells and within just a few workouts I was using 15#, and now I'm up to 22#.

I'm a 43 y.o. female and I thought it was going to be all downhill when it comes to strength, but I've never been stronger in my life, and I've kept the weight off for more than a year. Sorry this is so long, but I just wanted to say thank you very much, and keep on revealing those fitness secrets!

John Briley: Thank YOU E.C.! Always nice to hear from people we are helping. Keep up the good work.

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Living Large: Hi Crewsters - -

I am a personal trainer who just finished reading an excellent memoir called "Living Large : A Big Man's Ideas on Weight, Success, and Acceptance" by Michael S. Berman and Laurence Shames.

This is a well-written book on one man's literal ups and downs (on the scale) as he lived with being large throughout his life, trying out new diets as the research made so-called breakthroughs. The wisdom he imparts for other large people, especially in the section when he figures out to stick with keeping off weight healthfully, is great, accurate and succinctly put.

He is also a D.C. man who has worked on every presidential campaign since the 1960s, so it was doubly interesting to read for me.

Craig Stoltz: Hi LL,

This is a great citation--I haven't read the book but have heard good things about it. The whole world of exercise needs to understand bigger folks rather than just trying to bully or shame them into becoming smaller folks. This book makes strides in that direction.

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Chicago, Ill.: Thanks for the article about good intentions -- I had been very rigorous in my workout schedule (to lose weight) for about a year (5-6 days a week, 45-60 min per session on treadmill and/or weights). Once I got close to my target weight, I modified my routine to about 4 days a week (5 when I have time), and increasing the weights and cutting back a bit on the treadmill. I have found that it's easier to "slack off" now -- but don't feel guilty about it, and try to savor a day of rest. I just remind myself how good I feel when I do exercise so that I don't let one day off keep turning into another, and another, and another.

One more thing - re discussions/questions about good sports bras for big-busted women. I have had great luck with a model from Lunaire (www.prettier.com is their website) -- very good support with a light underwire (which I actually remove eventually, for more comfort but equal support). THey have a store locator on the website because the brand doesn't seem to be very widely available (some Nordstrom and Dillard's stores seem to stock it).

John Briley: Another vote for realism! And more sports bra advice - thanks Chicago!

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Baltimore, Md.: I don't lift weights or use weight machines, and I never will. I know about the importance of strength training, but it is so unbelievably freaking boring to me that there is no point in kidding myself that I will ever stick to it. I do however, try to do yoga at least three times a week. Is yoga a good substitute for weights? If it matters, I do power yoga, as opposed to the more meditative and slow versions.

Susan Morse: Heyo Baltimore,

You mean, does supporting the bulk of your body's weight on your arms, as you do in the plank position, or on just one arm, as you do in the side plank, or on your arms and legs together, as you do in the wheel, require strength and build strength and endurance if you keep at it-- just the way lifting weights does? Darn right it does. I say, keep that good habit!

Power yoga is a more vigorous form that concentrates on building stamina. Just watch out that you don't sacrifice form when doing demanding poses more quickly or you could invite injury.

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Rockville, Md.: For a change of pace, I tried bikram yoga (I usually do a flow-variety) and once I rehydrated and cooled off, I found myself slightly hooked. Is this a good thing to keep up with? Also, does it burn more calories than regular yoga? I couldn't find it on caloriesperhour.com. Thanks!

Craig Stoltz: Short answer, I don't know.

Long answer: Calorie burn is not a function of ambient temperature; it is affected by the amount of work you do.

Bikram's (hot room) yoga will sweat off pounds (worthless; you need to replenish with an equal amount of fluid immediately) and permits longer, deeper stretches, but it does not increase the amount of work you do.

Do Bikram's for how it feels, not for how much it burns (calories, I mean). Aside from people who were in bad shape who made a bad decision to take Bikram's, I've heard of no health issues associated with it.

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Washington, D.C.: Re. shaking up the workout: I'm really trying to up my stamina while running. Is it enough of a switch that I am increasing either my time or my speed week by week? I also do some other cardio after the run, which I vary day by day. My goals right now are running-related, but I don't want the weight loss benefit to decrease at the same time. Thanks for your help!

John Briley: One sure way to boost stamina is *hard* interval training. Why? By pushing your heart and muscles (again, provided you have no elevated risk of cardiac disease) you increase oxygen uptake capacity, meaning your whole system gets more efficient at bringing needed oxygen to your muscles. So when you do the long runs, your body expends less energy throughout the run and you feel stronger.

So keep doing what you're doing BUT add in one or two days of interval training per week (intervals are sprints, if you didn't know). Start with six 20-second sprints, each followed by a minute of recovery. Once that gets easy (or manageable), make them 30 seconds. Then try 8 of them. Then 45 seconds. Then 10...

If you really push these - and I mean SPRINT - this will help boost your fitness and endurance, and keep your weight loss on track.

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Houston, Tex.: My husband participates in group exercise at the local gym. It's a high intensity work-out. During a recent class, the instructor was pushing them quite a bit, so much so that one of the other participants threw up. This concerned me about the safety of the class. My husband said throwing up occasionally during strenuous exercise is normal and not to worry. What do you think of this? Sorry about the graphic question, but I am truly concerned.

Craig Stoltz: No apologizes for talking about puking, Houston.

As usual (repeated pattern here) the guys are wrong. Some dumb football coach (or military trainer) with a brain like a hammer probably told your husband it's normal to throw up. It's not. It's your body saying, in vivid body-speak you'd have to be a moron to ignore, "This is bad for me, cut it out now, you ignoramous."

No reponsible coach, exercise leader or fitness professional would encourage this excessive work. Tell him to find another teacher. And if he has any problems with this, talk to Briley.

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Burke, Va.: I've been trying to get into shape using a reward model. I love to shop so of course, the reward/punishment is money based. I can't shop with anything but the money I earn by exercising. I'm going to "pay" myself $5 for every day that I exercise 30 minutes or more. For the days that I miss, I not only not pay myself but dock my money by $5. After 5 weeks, I've missed three days. But I will say that there have been times where my intent was to get on the treadmill for some cardio and reality ended up being gentle yoga for 30 min. But, I keep trucking on for my shopping money.

Craig Stoltz: Hey, that's a great idea, Burke. That takes discipline. Anybody else try stuff like this?

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Midwest: A couple weeks ago in your chat, I believe, there was a passing reference to Galloway. I got on Amazon and looked him up, and bought the book, "Marathon: You Can Do it!" There is a marathon in my small city that happens to be held in exactly 26 weeks from when I started the program. Perfect!

I am about a woman, about 50 lbs. overweight, and really motivated. But after two weeks and having to run a minute than walk a minute (not being able to handle more than that), I think he's insane! I certainly can't do the long runs - 3 miles, 4 miles. It would take up my entire morning! I am gaining in endurance, I know that, and I'm getting out there everyday. But now I think I'll focus on the "Couch to 5K" program; maybe next year, I'll be able to do that marathon. Any thoughts?

Craig Stoltz: Yes, yes, yes, Midwest: You're doing the right thing. Trying to force yourself toward marathonhood so quickly --unless your body turns out to be very cooperative--is a mistake.

Couch to 5K is a far better first goal. Then 5K to 10K. Then you can start looking at a marathon--you'll also be carrying around much less weight, which will make running easier.

Congrats on coming to this realization so quickly. It's not a failure--it's a very important success.

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22314 (Alexandria): I'm the one who gave a typical exercise week above. When I'm training for specific races, such as a marathon or half-marathon, I raise my mileage to 40-50 miles/week. Then I take a much-needed two-week break.

For the half-marathoner who wants to run the full marathon. First - congratulations! Second, you have plenty of time to train for the Portland Marathon. I highly recommend the book, Competitive Runner's Handbook, by New York Road Runners coach Bob Glover.

Craig Stoltz: Thanks again, postal district. . .

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Bethesda, Md.: I'm going to hike the Inca Trail to Machu Piccu in Peru in about two weeks, and eek! I haven't been keeping up with the workouts I'd planned. Any advice for a jumpstart before I go? I'm in my early 20's & got lucky with my metabolism so I'm slim, but rarely exercise.

Craig Stoltz: Not much you can accomplish in a couple of weeks, alas.

If it were me, I'd walk a few miles each day, and add some intervals (is that my answer for everything? Yeesh).

Two times between now and then I'd do climbs of, say, Sugarloaf Mountain (in Md.) or Old Rag (in Va)--something that will prepare your muscles, tendons, joints, etc. for hiking uneven terrain.

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Arlington, Va.: You hear about actors working out 5-6 hours at the gym to get ready for buffed-up roles. What the heck are they doing for so long?

And another question: What's the current thinking on how long it takes to get back in shape after gotten completely out of shape? Once upon a time there I vaguely remember there was an idea that "muscle memory" helped you see progress faster (but maybe that was if you skipped workouts for a couple months, not a couple years).

John Briley: Well, if you have to fix your hair after every rep you do, a gym visit can take hours! How long you spend bulking up depends a lot on your body type: If you are stocky by design, the muscle definition will come more easily than for naturally lean people. So a guy like Bob Dylan might need 6 hours a day in the gym if, say, he wanted to play Sylvester Stalone in a movie (hey, it's Hollywood - anything can happen). Seriously, your muscles need time to recover so anything beyond two hours a day is highly excessive.

Re how long it takes to get back in shape: If you've been out of the game for a couple years, expect to take around 12 weeks to gain real form (this of course depends on your goals). Depending on your age and what kind of shape you were in before, your body might adjust more quickly to a routine.

Just be patient with yourself - please. Many people who remember what it was like to be in shape try to rush back, invariably causing injury and further setbacks.

Good luck!

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Washington, D.C.: Can biking uphill build big thigh muscles? Here's my quandry: For about three years, I ran 3 miles 3 times a week, about 40 percent of each run being uphill. Fine. Then about 8 months ago I made a job change which didn't allow me as much time to run outside (especially in the dark winter months), but I was able to switch to riding my bike to and from work every day. The route is just over 2.5 miles each way: about 30% uphill on the way there, about 50% uphill on the way back. And I do this everyday.

Here's the thing: my thighs have gotten huge. I still weigh in with the same number of pounds I was before yet skirts, capri pants, and jeans that used to fit well literally stretch so badly across my thighs that I have had to buy new clothes. (Waist size remains the same). At first I just thought I was gaining weight and it was all going to thighs/rear end, but (and sorry --- this may be too much information!) I don't have an increased "jiggle factor."

All this indicates I am gaining muscle...and yet it's hard to believe such short bike rides could accomplish that. What do you think? Is this the result of the bike riding? And how do I stop it? Ride in a different gear? Try to avoid hills? I know I should be happy about gaining muscle, but in my mind bulk is bulk. I don't want it.

John Briley: Yes, it could be the riding, especially if you are inclined to push it (and it sounds like you are). Try lower gears and occasionally standing in the pedals (vs. stayoing on the saddle), though I'm not sure that will solve your issue. In fact, I'm not quite sure what would, other than using your legs less. Maybe walk to work a couple days, which employs more hip flexors and calf muscles?

I hate being stumped like this, so email me at move@washpost.com and i will look into this one.

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Washington, D.C.: I have been running for years and as a consequence I have extremely tight hamstrings. I've also had minor lower and mid back pain for years. I always assumed this was due to an extremely minor sports injury in high school (15 years ago), but recently someone told me that tight hamstrings mean that the back is doing more work than it should. I've starting doing pilates and can't take traditional yoga (it hurts way too much and I can barely get a stretch in). Are there ways to loosen the hamstrings and take some pressure off my back?

Craig Stoltz: Hi Washington,

Yes, runners get banjo-string hamstrings, and they really need to work on them. They also need core strength to make sure they don't get. . .precisely what you have in your back. I'm no doctor, of course, but I'm guessing your current state of affairs is more a result of unbalanced fitness training than it is an old injury.

Two things:

www.runnersworld.com: It has a core fitness training program for runners that can change your life.

For your hammies, here's my favorite. Feet on floor, reach down in front of your feet (probably about 12 to 24 inches, if you're as tight as you say) until your palms are on the floor too. Now walk your hands out, one at a time, until you're nearly in pushup position. Now take funny little "ankle steps" forward with your feet (clumpy steps) until they are close to your hands. You'll feel alarms in your hamstrings and back. Don't push it! Now walk your hands out again, and repeat. This time, though, when your hands and feet are close together, walk your feet back until you're nearly horizontal, then let your hands follow.

This is called the inchworm. Do this a three or four times a week after runs and you'll make great progress is lengthening, and strengthening, your hamstrings and related tissue.

For your back: If nothing else, do the plank (look it up on the web anywhere, or menshealth.com or exrx.net). One core exercise that nails many core muscles in one swoop.

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re: yoga for strength: I also prefer power yoga to weight lifting for my strength training. I find that the classes/videos I do put much more emphasis on lower body work to upper body. Do you know of a yoga type or just some poses that are good for upper body strengthening? Or is it just better to just force myself to do some some pushups/band work once a week?

Susan Morse: Well, let's see. Besides the aforesaid plank, side plant, and wheel, there's the cobra (where you lay down, face to the groun, then raise yourself on your arms, back arched) that works your arms and lower back, and the crow pose (where you slowly tip over onto your arms, knees above your elbows, until your whole body is balanced on your arms. Now that's strength.) More power to you! (And the bands work too!)

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Detroit, Mich.: Dear Crew,

I often take cardio classes that have 20 minutes of conditioning at the end. We use stability balls, bands, and tubes to work arms and legs.

Afterwards though my arms and legs don't feel as "worked out" as they do when I use free weights or nautilus machines. If my muscles aren't slighly achy after working them, does that mean I have not been pushing myself hard enough?

Thanks!

Craig Stoltz: Yo, Motown:

Yes, if your muscles don't tingle the next day--that "good" soreness you feel after a vigorous workout--you are not taxing your muscles enough. You are certainly getting other benefits from the exercises at the end: flexibility, balance, stretching, plus ingraining a new set of muscle memories. All good.

Just don't expect that work to build your strength or muscle volume.

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Alexandria, Va.: You'll probably tell me to see a doctor, but I'm just curious... Last night I was atoning for a few missed days at the gym, and hit the elliptical pretty vigorously for 15 minutes (before an hour strength-training class). About halfway through the class, I got pretty dizzy. Not enough to fall over, but enough to have to pause what I was doing. It mostly went away, though I got a bit dizzy again at home in the shower and also when I went to bed. Could my vigorous elliptical session have caused this? I have never gotten that sort of dizzy from a workout before. And I was fairly well hydrated. What can cause this? Thanks.

John Briley: Inadequate fuel and/or sleep might account for it. Did you eat and sleep enough in the prior couple days? I don't think the elliptical session on its own could do that. Also, did you ease into the workout or blaze right into a sprint when you hit the machine? Rushing into a workout can cause a variety of biological imbalances due to the sudden dmeands and might have caused it.

And, of course, you were right: Please mention this to your doc. If it was a one-time event, you are *probably* okay, but it is *not* our place to make that diagnosis.

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Washington, D.C.: You mentioned in the last discussion that you should feel sore after each workout (did I read this right?) Is that true? I had a trainer set me up on a program, which I now do on my own, but I'm NEVER sore after a workout. What should be the indicator during a workout if it's "enough"?

Susan Morse: Hey Washington,

You did indeed read that right. The soreness comes from minute tears in the muscle fibers that occur when muscles are worked hard enough. The healing of those tiny tears is what makes muscles stronger.

How long ago was it that the trainer got you set up? Might be time to move the weight up a notch--or shake the program up a bit--to keep you challenged and fight boredom. And yeah, a little soreness is a good thing.

Ask that trainer for suggestions. You might even be able to do that without paying for another session :)!

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Los Angeles, Calif.: You had a column a few weeks back about using an elliptical "properly." When you said to push through your heels -- what does that mean? Don't let your heels come up off the pedal things? I'm trying!!

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

John Briley: We (and I speak from experience here) have a tendency to ride on the balls of our feet on those machines - the handles and display are in front of us so I think we naturally lean forward. 'Pressing through your heels' means to feel the pressure of each stroke in your heels, at least partially, not in the front of your foot.

It feels weird at first and you will probably revert to old form a few times before you make the proper form your habit. And don't obsess over it - just try to do it right, REALLY try to avoid bouncing up and down on each stroke, and get a good sweat going. Oh, and have fun too!

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Bikram yoga: is aerobic. My heart rate goes waaay up when I do bikram, but not doing the other forms of yoga.

Susan Morse: Thanks for your comment!

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Burke, Va.: Hey 'Moving Crew'!

How would one go about having their maximum oxygen uptake (Max V02)meaured? Is it expensive? Where can it be done?

Thanks.

John Briley: Many cardiologists offer this - or they refer you offsite for what's often called a 'stress test'. Just make sure they know precisely what you're after before you go in.

The test: Electrodes attached to various places on your body as you chug away on a treadmill and they boost incline and speed to measure your cardio response - i.e., see how hard you're working to keep up with teh increasing demand. It is not invasive or uncomfortable, though you will breath hard and sweat a bit.

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Arlington, Va.: I started a workout routine three months ago having never really been dedicated to a gym. I do 30 minutes of cardio and 15 minutes of weights 4-5 times a week. I've also tried to improve my diet. However, I have yet to see any results. Any advice?

Craig Stoltz: First, congrats: With the amount you're doing, lack of physical results notwithstanding, you are gaining most of the health benefits exercise can offer. You've made the toughest move already.

The two most common possibilities for the no-results problem are:

1. You're not working hard enough. After you're begun a program, prepared your joints and wetware for strenuous movement, you should step the intensity up until (with weights) your last reps are *very* difficult (yet in perfect form) and (with cardio) by making sure your heart goes into your cardio training zone (60 to 80 percent of your age-adjusted maximum, which is 220 minus your age).

2. Your body is used to your workout and has found ways to loaf while you're doing it. Solution: New workout.

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New England: Really liked the column this week. It gave me a new life rule based on my TV-watching rule ("I will not turn down having real-life experience in order to watch someone else having a TV life.")

"I will not turn down a fun, less-physical activity in order to get in a harder workout at the gym."

This means that, for example, if it's a nice day, I'm going to take the dog for a long walk or hike rather than hit the treadmill to kick my butt into shape. I'm no competitive athlete, so it's all about quality of life.

Susan Morse: Another vote for reality! Nothing wrong with opting for the pouch walk on a get-yourself-outdoors day. Nothing wrong at all. Come to think of it, I have a dog I need to go walk now. See ya.....

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Bowie, Md.: I had stomach surgery a year ago and am not supposed to do crunches, situps etc. I try to run a couple of times a week for 25 minutes, and lift light weights in curls, but what can I do to at least keep the core strong if not hard?

Craig Stoltz: Oddly enough, I recommend balance exercises. Stand one-legged and wag your free leg around. Try to hinge down like a stork, one leg vertical, your back and other leg horizontal. Do one-legged toe raises. Toss a medicine ball back and forth standing on one foot.

Balance challenges like that engage your core muscles without targeting them directly. It's a start, as you continue to heal and rehab.

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Washington, D.C.: Hello!

I'm a 24 year old female and about 30 pounds overweight.

I recently joined a gym that I love and have been attending

group classes five days a week and I'm really getting into

the strength-training routines.

Will I lose my extra padding if I focus just on the

conditioning, or must I throw cardio in there too? I hate

running and spinning with a burning passion.

Craig Stoltz: Hate away, Washington, hate away.

Get thee a heart-rate monitor, or just wear a watch to get your heart rate yourself. If your classes get your heart rate up to 60 to 80 percent of your age-adjusted maximum (220 minus your age) you're getting all the cardio you need.

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Help!: I have to run a 5K on Friday and I haven't run in months. I also have exercise-induced asthma and allergies (at least I have the allergies sort of under control). What can I do to prepare and not make a fool of myself?

John Briley: THIS Friday?!? Hmmmm. Go to gym today. Do some leg exercises - focus on quads and calfs BUT DO NOT OVER DO IT - and some core work.

Go to gym tomorrow. Do elliptical workout I described a few weeks ago(column is re-posted above).

Rest on Thursday - i.e., do nothing strenuous, especially with your legs.

Hydrate, eat and sleep well.

Run on Friday, but do so at a measured pace. Do not really start to push it until the last K. That way you will finish without conking. And stay calm. You will make it, just don't expect to dust the field.

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Silver Spring, Md.: re: throwing up.

I've felt like throwing up in aerobics before. Nobody else around me was throwing up so I attribute it to myself, and not the instructor.

You have to know your own pace.

You also want to check that you were properly hydrated prior to class. Most often when I feel sick to my stomach during exercise I have arrived with a cup of coffee as my only liquid in the last hour. Drink several glasses of water in the hour before working out to remedy this problem.

Craig Stoltz: excellent observations, Silver Spring. Caffeine was also shown in a recent study to actually reduce the muscular benefits of strength work, not increase it.

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Arlington, Va.: Does spinning harm your hips? I've been spinning regularly for two years and am noticing a tightening around my right hip. What can I do to prevent that?

Craig Stoltz: Have your teacher check your seat adjustment. Many people rock back and forth slightly on a bike because their seats are too high.

Do make sure you do stretching after your classes. Like runners, people who pedal a lot find their muscles that don't get worked hard on the bike shorten and tighten.

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Transplant again: This is the Texas transplant again. How much high intensity cardio should I add? I don't really get my heart rate up on my walks because I don't want to get too sweaty in my work clothes. The yoga seems to push my heart rate up and I am generally slightly sore the next day.

John Briley: Well, gov't recommends 30 minutes of moderate-intensity exercise five or more days a week. Maybe crank up your pace on the way home, when sweat matters less. Or (as I see many people do) wear casual clothes for the walk commute then change when you get in (might require keeping clothes at work or other creative measure).

Don't get me wrong - the walk is great and is more than a lot of people get. But since you asked, there are ways to boost your benefit. Can you leave work early a coupel days a week to get an extended walk/light jog? Now is the time of year to establish the habit, with the weather and daylight on our side.

And yes, the yoga can count as two of those 5 days, as long as you really do get the heart going.

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Burke, Va.: I'm a marathoner, and after finishing Marine Corps this fall and taking a break, I promptly gained 15 pounds. So I've begun training for another marathon to try and take off the weight, but its not working. I'm guessing my body is just acclimated to running? What can I do that would kick start some weight loss? Should I throw in some cross-training? I typically do speed workouts twice a week and lift twice a week.

John Briley: By 'not working' do you mean, 'I started running again two weeks ago and I'm still fat'?

Also, I might wager that you adjusted your diet back in the last round of training - your body needs more fuel when training - and never dialed it back down when you quit?

The body does adjust a bit, but not to the extent that it would explain your issue.

So re-tool the diet (try to burn 200 to 300 moire calories per day than you consume), keep up the training, be patient. You'll get there.

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Arlington, Va. : I need a goal to work towards and I'm thinking about doing a sprint triathlon in the late summer or early fall. Can you recommend one that would be appropriate for a beginner?

John Briley: Hmmm. There's one in Dewey Beach in the fall (http://www.deweybeachtriathlon.com/). I would throw this out to the group but we are about out of time. Good luck!

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Baltimore, Md.: Morning, Crew! My question is about intervals. When I'm on the treadmill, I often run slow (6.5mph) for 3 minutes, then faster for 2 (7.5 mph), and repeat as many times as I can. Does that count as an interval workout? Do the times have to be shorter than 2/3 minutes, or the change in intensity greater, or what? Thanks!!

Craig Stoltz: Yes, you're doing god's work, Baltimore.

But you can do shorter intervals at greater intensity, to great benefit. For me, at 7.5 mph I'm just about at full-out speed capacity. I do that for 30 seconds, then recover with a mild jog or walk for 60.

It's actually very beneficial--perhaps more, but I do not know the research in detail--to let your heart recover more rather than less between sprints. I use a HRM, and I discipline myself not to sprint again until my HR is down to 125 (from 150ish after a sprint). I often feel like I can start a sprint again at 135 or so, but (I'm told, I believe) that bringing your HR down further and up again actually improves cardio efficiency more than just keeping it in a higher but narrow range.

(Any fitness pros out there know this enough to verify, refute? Drop e-mail to move@washpost.com with thoughts, much appreciated.)

So: Mix in shorter, more intense bursts to jazz things up.

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Washington, D.C.: Hi - Loved your article on proper elliptical form and cringe at gym when I see people bouncing all over the place on their tippy toes on the machine! Is there any benefit, though, to pedaling backwards on the elliptical? Or is it most effective to pedal forwards?

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

John Briley: Both directions are good. Works different muscles. Good call!

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Takoma Park, Md.: Thanks for taking my question. I wrote in about a month ago -- 47-year-old woman about 35-40 pounds overweight and just started jazzercise classes 3 days a week with a sore achilles tendon. Well, I've kept up with the classes, got some decent workout shoes and my tendon does not bother me nearly as much as it used to. I'm just starting to feel my stamina building up after a month, and am less sore all the time, and would like to incorporate another exercise. The rec center where I take the classes will be offering a yoga class one day a week starting in June. That would up my exercise to 4 days a week. I've always been interested in taking yoga but don't know if that would be a good enough workout? My immediate goal is to feel better and less tired, but ultimately to lose weight. Thanks!

John Briley: Yoga is a great add to any fitness routine, if you have time for it. It is NOT a proven weight loser for most of us (it can be but you really have to push it AND be in a class that allows that pace).

Have you considered strength training? It does burn calories but the real benefit is in making you stronger so you have more energy and conditioning for jazzercise or whatever else you want to do.

Really a matter of preference. I love yoga and bet you would too. Just don't view it as a great fat burner.

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John Briley: Time flies, huh? Another lively session and for that we thank you all. Enjoy your week, and the next one too, and join us again May 23 for more fun.

Until next time -

Move like the Crew!

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washingtonpost.com: Join Sally Squires and the Lean Plate Club to discuss nutrition and healthy eating, Tuesday, May 9, at 1 p.m. ET.

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