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 23, 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

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: Goooood Moooorning Chatland!

Hopefully you all have warmed up appropriately (coffee, tea, healthy snack), donned your e-chat wear (business casual!) and settled into your ergonomically correct chair. Me, I'll be squirming around in my seat a bit today due to a hamstring injury suffered playing ultimate Frisbee (I know, gotta stop pretending I'm a kid, right?) but this should not impact my chat skills.

Today we're discussing - surprise! - fitness, anything and everything related thereto. So bring us your questions, confusions, complaints and compliments and we will do all we can to help out. Let's do it...

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Hyattsville, Md.: For months I have been thinking of joining a gym in DC (WSC and likes) because it was convenient to go after work, but it looks like almost all of them will ask you to sign up for two years contract or pay unreasonably high monthly installments.

Do you know a decent, inexpensive gym around DC area that doesn't committ you a long term contract?

Craig Stoltz: Hy, Hyattsville,

I was for a long time member of Fitness First, a chain of fairly priced clubs known for decent but unfrilled service. At that time I was paying $33 a month ($38 if you also wanted access to the downtown facility near K and, I think, 19th Street). They required a one-year deal at that rate and then converted to month-to-month. I'm told they have similar policies still, but seek other Crewsters' weigh-ins on FF and the question generally.

Crewers?

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Dupont Circle, Washington, D.C.: Good Morning,

Is it okay to do ab-only exercises on days that I don't do cardio or strength training and still received the benefits of the workout. I just don't have time to dedicate 20-30 minutes soley to abs on the days that I visit the gym or take my 2 mile walks. Thanks so much.

John Briley: Sure, D.C. D.C., you can do the ab work independent, but do something to warm up a little before launching right into crunches. If you've been sitting at a desk all day, for example, your muscles, tendons, ligaments, etc etc could be tight and cold and maybe, just maybe, you could pull something, even doing a basic crunch. So five minutes of light cardio, a few gentle neck rolls, some standing side bends - that type of thing.

Two other points: One, the abs are big muscles and don't really need quite as much focus as some people put into them. As part of a standard strength training workout, 10 to 15 minutes of ab work should suffice. As I trust you are doing already, make sure you work the obliques.

Two, make sure you work your back muscles at least every other strength training workout. You want balance throughout your core to ensure stability and to guard against back injury.

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Pittsburgh, Pa.: I'm heading to the beach at the end of June, and I would like to get a little more muscular before the trip. I am at a good weight for my height (male, 5'9, 160) but I have a small spare tire and very little visible muscle. Is my goal a lost cause, or do you think I could make an impact somewhere? I plan to concentrate on core, shoulders, chest, and arms, with some cardio and lower body work.

John Briley: Hey Pittsburgh -

There are no lost causes! The answer here depends on what you're currently doing for exercise, coupled with your diet. Are you already working out regularly? If yes, and you are not seeing results, try to mix it up - you can work the same muscles through different exercises, and your body should respond. Focus on large muscle groups - chest, abs, back, glutes, quads - and some of the others will fall into place.

Regarding the abs, see my answer to the poster above about working all parts of the core: This WILL NOT "spot-reduce" your spare tire, but will develop the muscles so that if you manage to lose that fat your he-man strength will show.

How to lose the fat? Burn more calories than you consume - try to run a 200- to 300-cal-per-day deficit (moderate to intense cardio is a quick way to burn calories) - and eat healthy. WHAT you eat is so important, along with how much. So brown rice, broccoli, grapefruit, lean protein (grilled fish or chicken), nuts and grains... Avoid junk food, fast food, trans fats, sodas, rich dairy and decadent desserts.

Last note: Body type has some say in how much our muscles develop. Sounds like you are fairly lean, so you may not achieve Charles Atlas status in a month, but you should be able to get some tone.

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Falls Church, Va.: I'm recently considered taking supplements to add to working out process. I'm a novice when it comes to GNC, thus I was wondering if you could recommend anything I could take and the pro's and con's of doins so.

Craig Stoltz: Hi Falls Church,

As regular visitors to this chat know, I can get lecturey on this topic, but here 'goes: I don't believe supplements are a good idea for most people. Because of their thin layer of regulation, they often are sold with claims that are not supported by scientific evidence; some may be harmful; you never know what's really in the pill.

Here's what I recommend: Maximize the benefits you seek (I imagine it's adding muscle volume) first with a healthy diet and a robust workout plan. Then if you're not satisfied, consider *careful and modest* supplementation.

Whey protein is healthy stuff, providing a lot of "clean" protein and amino acids that *may* help add muscle bulk, but in any event in moderate amounts does no harm. It's essentially a dairy byproduct. Of other bulking supplements, creatine is the best studied and shown to be at least moderately beneficial (in some people in some circumstances, of course).

Do not buy supplements from a trainer; do not load up on amino acids beyond what you find in a whey protein; do not consider vitamins and minerals beyond what you find in a multivitamin (see today's lead story in the Health section for more on multis); do not buy anything at a vitamin store with icky pictures of ripped people on the front and names like "mega" and "max" and "pure ripped fuel 5000x with beta maxitine hydroxy acid and muscle-whopping xadrine plus."

Hope this helps.

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Washington, D.C.: Can you suggest a good book (or Web site, or other source of info) about core training?Thanks!

John Briley: Framework, by Nicholas DiNubile, is good BUT is not solely for core. It's a total body management book, with good illustrations, and you conceivably could use it to cherry pick core exercises. We always recommend total body management anyway, so I do recommend it.

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Washington, D.C.: Hi Crew! Thanks for taking my question...I just want your opinion on my schedule! I have worked out consistently for about 5 years now (since college) because before that, I always managed to stay in shape playing sports! Anyhow, I joined weight watchers in Feb. to try to lose about 25 pounds...I'm down 15! So, on my 5'5'', 24 year old frame, 138 puts me at a healthy BMI but I still want to lose 10 more (mainly for looks). I do yoga about twice a week, lift circuit weights twice a week, spin twice a week, and then mix up my cardio the rest of the week (cardio kick class, step class, running). I feel like I'm in overall good health but looking to keep my schedule mixed up enough to stay on my weightloss track. Oh, whenever I walk or run on the treadmill, I'm constantly switching up the speed and the incline. Do you think I'm doing well? Any suggestions? Thanks!

Craig Stoltz: Hi Washington, you're an inspiration to us all, with the weight loss and your regular commitment to a very intelligently designed program.

I have little to suggest beyond what you're doing. The mix of cardio and strength work sounds right (and ambitious), the inclusion of yoga adds flexibility and functional strength, and the variety should reduce the chances of plateauing and overuse injury.

If you do plateau, shake it up more: for instance replace yoga with kickboxing or body pump classes, change to multiple set strength work focussing on your legs, give that much-ignored rowing machine in the corner some attention.

One note: Many folks reach healthy BMI and have a hard time losing that "last" 10 pounds or so. I speak without portfolio on this, but I suspect there are some people whose bodies are determined to maintain a "healthy" weight with some degree of insulation rather than maintain a (perhaps more aesthetically desirable, to some, I guess) lower weight.

You're fit, you're healthy, you're happy. It's the smile that's most important, not the definition in your glutes.

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New York, N.Y.: Which setting on the treadmill do you recommend best for weight loss? Is it better to go a shorter length on a more aerobically intensive course (such as the "hill" setting) or is greater sustained distance a better option?

John Briley: Hiya NYC - We get this question a lot, and what we say a lot is this: A. For weight loss, what matters most is energy expended, not method; and B. It's always good to mix up your cardio workouts over the course of a given week, both to keep your body guessing and to keep your training interesting.

So, one day long and steady, another day short and brutal, another day moderate with some interval sprints tossed in. All of that supplemented by strength training to keep your muscles and bones strong enough to excel at the cardio.

Regarding fat loss, yes, there are subtle differences in precisely what energy stores your body will tap into depending on intensity, but from an exercise standpoint all that really matters is whether the number of calories you're expending exceeds the number you are consuming. (There is more to consider from a dietary standpoint; for that I suggest you hit Sally Squires' Lean Plate Club chat today at 1 p.m.).

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Alexandria, Va: The pool is opening this weekend, yippee. How do I know I am getting a good work out swimming? I'm in the process of getting healthy so making sure I am doing "enough" is very important. Is time more important than speed? or vise versa. Does a half an hour on the treadmill equal a half an hour of laps?

Craig Stoltz: Hi Alex, I'd like to hear from water-loving Crewsters on this. I'll tell you what I've read and know from some limited (quite distant) experience with fitness swimming:

1. It's easy to slack while swimming; once you have a smooth stroke you don't have to work too hard to gin out lots of laps. Alternating -- fast lengths/laps with easier ones -- is a good way to ensure you get your heart rate up without the pain and necessarily shortened time of an all-sprint workout.

2. Generally, because you are not fighting gravity and "benefitting" from all that wonderful up-and-down shimmying and pounding from running, other things being equal a swimming workout burns fewer calories than a similar workout say, running.

Any veteran swimmers have anything to add, correct?

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Washington, D.C.: When I take yoga the room is always cold because the class is right after an aerobics session that uses the same space. Are there socks that are made to be used in yoga? Because my feet tend to cramp up when they are cold. Thanks!

Craig Stoltz: Well hello, Washington:

You're in luck: there are several brands of yoga socks that give you traction and warmth.

ToeSox, as the name suggests, have little sheaths for each toe and look really funny, at least to me.

Yoga Grip Foot Gloves have a model where only the big toe has its own pocket, and the rest of the sock is normal.

There are quite a few brands of tractioney regular socks made for a variety of fitness activities.

Look these up on the Web and you should find what you want.

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

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Bored, bored: First time poster. I am bored with my regular workout, running, elliptical, running, elliptical. I enjoy geting on the treadmill and would like to stick with that, but where could I get new workouts to try on there? Any information on iPod workouts? Suggestions would be appreciated!

John Briley: Alright BB, we have some medicine for you. Our host will re-post a column I wrote a few weeks back on elliptical training, and if that doesn't juice up your time on that machine, perhaps you check to see if you have a pulse! It is an intense and effective approach to the elliptical and, as I say in the column, it kicked my tail (and I am in very good shape, thank you very much. Or at least I was until I mangled my hamstring. Anyway...).

See my above answer on treadmilling: Try to do some days hard, some easier, some with intervals. I also wrote a column a couple years back on how to spice up the "dreadmill" and these included hopping off every few minutes to do a set of push ups; gradually increasing the incline setting every two minutes, say, from 2 to 3 to 4 and back down again; playing little games with whatever is on TV (keep...up...the...pace...until...the...next...comercial.) That type of thing.

I don't yet have a great grasp on iPOD treadmill workouts, though I have started investigating some for all-around gym time. one, called PumpPod, seems pretty good, but I have not really finished evaluating it.

Last piece of advice: Go outside and play. Find a jogging or walking route near home and time yourself one day. Then see how much you can improve over a month. That will help motivate you to workout on the treadmill/elliptical.

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Washington, D.C.: For the poster looking for a gym that doesn't lock you into a long-term contract, Results is a simple month-to-month membership. I've been a member in the Dupont Circle (U Street) location for over a year and I love it. They also have a gym on Capitol Hill. Check out www.resultsthegym.com

John Briley: Good call, D.C. - Thanks!

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Wheaton, Md.: Hi. I'm interested in purchasing some high-quality walking shoes - any recommendations on places to go with good sales staff, willing to answer questions, make smart suggestions, etc.? Thanks!

John Briley: Fleet Feet in Adams Morgan is one store I know of with good people. Anyone else out there with recommendations?

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Pittsburgh, Pa.: Hey Crew! Am looking for info about Heart Rate Monitors; I thought that I remember a recent discussion about these items. If possible could you post a link to the discussion/article about HRMs? Thanks for the chat!

Craig Stoltz: Well good morning, Pittsburgh, this is one of my favorite subjects; adding a heart rate monitor brings a new level of awareness and precision to your workout regimen. I sort of feel odd exercising without one now. I know that makes me a Fitness Nerd.

I love the Polar brand and recommend it highly. I also recommend folks get the kind with a chest strap, which you get used to quickly. The wrist-only kind do not, despite makers' claims, record your hr as precisely.

Our producer, the talented and diligent Katie, has gathered recent Crew material about heart rate monitors, which I will post immediately after this.

Let us know how your HRM workouts go, Pitts.

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washingtonpost.com: Be Still, My Beating Heart. Or Not.  (Post, Sept. 13, 2005)

Discussion Transcript: Moving Crew: April 26 (Includes discussion on heart rate monitors)

Dumb and Dumber at the Gym (Post, Feb. 16)

Hey Kids, Strap This On! (Post, Nov. 9, 2004)

Craig Stoltz: Here ya go.

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Michigan: Is it better to choose a "program" option on an elliptical or stationary bike (rather than manual mode with a high resistance level)? Also, is it safe for your knees to do the elliptical backward?

Craig Stoltz: Hi 'Gander,

A program (most machines offer half a dozen more more) usually adds variety to your workout automatically, by increasing incline, speed, resistance or some combination according to a preset script. They are an excellent way to add variety and intensity--to say nothing of more interest--to a workout. Most will bring your heart rate up and down over the course of the program, offering a kind of automated interval training, which is far superior to steady-state (i.e., the same pace for the entire workout) regimens.

As for knees and backward movement, I have read or heard nothing about this, and will offer this chestnut: If it hurts your knees, don't do it. If it doesn't go for it.

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Washington, D.C.: I do 45 minutes of cardio 5 days a week, yoga twice a week, and pilates a few times a week. When/how should I incorporate weight training? I'm a 5'5"/120 lb woman. I can spend about an hour at the gym each day.

Also, sometimes I skip the cardio by walking home from work----it's about an 1.5 hour walk. Is this an ok substitute?

Thanks!

John Briley: Well, look at you D.C. That's an enviable workout regimen, so a hearty pat on your back! The yoga might - might - suffice for strength training, depending on the type you are doing. Are your muscles typically mildly sore the day after yoga? That would indicate they are getting some good work (no, you don't have to be sore to get benefit - but that's one indication). Do you feel strong?

Also, the Pilates (done properly) constitutes strength training for your core.

If you conclude you need more strength training, dial back the cardio on two of those days to 25 or 30 minutes, and do a strength circuit. Most gyms have these now. If they don't, try a series of exercises focusing on big muscles (two sets of 10 to 12 reps, at a weight that makes the last couple reps challenging).

Yes, the 90-minute walk is a good substitute. Again - great work on the routine!

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Madison, Wis.: Hi! Thanks for all of the chats and good advice. I am running my first marathon on Sunday and am very excited. I've been training for months and am into the taper. I have tiers of goals (in case something goes wrong) and plans for pacing. Any last minute words of wisdom? Thanks!

Craig Stoltz: Way to go, Madison, the Crew will be cheering for you (if I have anything to say about it). This a great thing to do, a defining moment for many recreational fitness folk.

Two things I pass along: 1. Don't be afraid to walk; and 2. Don't overdrink. Let your thirst be your guide, and don't drink at each station just because you "should."

Others who have done Marathon I have anything to add?

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Elliptical agony: I read your article a couple of weeks ago about not bouncing, etc on the elliptical machine. I shared the article with the docs I work with who have all started doing it that way too. I started watching others and was surprised at how many do bounce. I now try to keep my feet flat and come down on the heel rather than the ball of my foot (you are right - much harder)but my problem is that I am short! In order to do the arm movement and lean forward that little bit I have to lift my foot off the pedal for a bit. It is tougher then to come down "heels first" as we call it now. Any ideas?

John Briley: Hey, E.A., nice to know the columns are helping people! Don't sweat every last detail. Sounds like you're getting a great benefit from the workout and the foot-lifting adjustment isn't putting you at elevated risk of injury, so carry on. Perhaps toy with your stride length and resistance to see if you can find a 'sweet spot' where it flows smoothly without the lift, but otherwise I wouldn't worry too much about it.

Keep up the good work!

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Washington, D.C.: I've only been really swimming for about a year and a half, so I may be talking out of my hat, but I get a good workout from "pyramiding": 25 meters (one length), followed by 50 meters (one lap), 75 meters, 100, 125, 150, then heading back down with 125, 100, 75, 50, and 25. Take a ten-second or so rest after the first 25, then up it by 5 seconds after each interval on your way up and knock off five seconds on your way down. You can pace yourself in different ways doing this--fast for the short intervals, slower for the longer intervals, say--and mix up your strokes, too.

Craig Stoltz: Thanks much, Washington, and no, this doesn't seem to be hat-talk at all.

Any others have thoughts on fitness swimming workouts?

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Columbia, Md.: Our health club offers a test for free they call "polar body age fitness" basically they weigh you, test your hr on 5 min on the treadmill walking, you do a sit and reach test, they take fat measurements from 3 spots w/calipers and they do a test of bicep strength. The computer then prints out a report that tells you where you are in comparison with others your age/gender and gives you a "Body Age". I'm wondering if you've heard of this or what your opinions are on this test and if its really useful/something to pay attention to.

Craig Stoltz: Good morning, Columbia,

I am very familiar with the tests you cite--indeed, I took them all when I joined a new club about. . .10?. . .years ago. I found it very valuable to have those benchmarks, and enjoyed re-taking the tests (once "officially," with a trainer, several times on my own) to monitor my progress. I recommend this highly for folks who enjoy numbers and watching progress. Far better than just watching the scale.

Having said that: The "age" stuff is pure marketing, designed to make you think you are taking "years" off your age by being in shape. Baloney. It's a toy, a gimmick, fun if you like it, but it's not an accurate measure of anything related to age.

If you like to goof around with that idea, though, go to www.realage.com, where a similar concept is advanced. It's fun.

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Marathon: Love the Gu! It saved my bacon around mile 10.

Craig Stoltz: Ah, yes, the carbs-in-a-tube. Thanks, Marathonner. . .

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Arlington, Va.: I recently moved to Arlington and would like to know where I can walk in parks, etc. I will need a map of some sort and recently saw one in the Post but lost the website. Can you help? Also are there any parks safer than others for a single woman who may walk at night?

John Briley: You might have see an article in the Sports section the other day about this Web site - www.usatf.org/routes - which has an increasing library of jogging and walking routes.

I do not know the security situation in Arlington, but sadly I have to caution you to investigate areas before assuming they are safe. Too many wacky incidents the past few years to take anything for granted. Talk to people in your 'hood about various places and perhaps start up a little walking group.

But I can say that the National Mall is beautiful at night, fairly well patrolled and is not too far across the bridge from Arlington - plus parking at night is a breeze - so you could head over there, stick to the better-lighted areas and take in some U.S. history along the way. Good luck!

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Fitness First member: I joined Fitness First a couple of months ago and still really enjoy it. No frills, reasonable price and free personal trainers with appointments.

Craig Stoltz: There you go, a satisfied customer.

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Bethesda, Md.: Hi Moving Crew! I have been a long time lurker but have never asked a question....

I set-up a small work-out area in my home because I can't afford a gym and find it is easier for me to fit in exercise this way.

Do you know of a web resource where I can go to print-out examples of strength training exercises? I have been doing exercises that I know and need to mix it up because I am getting terribly bored. I don't have a tv or dvd player nearby.

Thanks for any help you can provide!

Craig Stoltz: Bethesda, if you're a regular lurker you know what I'm about to offer:

The very best sources for this are www.menshealth.com and, if you're really into more classical strength training, exrx.net. You'll find simpler workout ideas at www.acefitness.com.

Anyone else have favorite sites to recommend?

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Alexandria, Va.: I've recently started working with a personal trainer and really love it. The only problem is I can't sustain the cost over the long term. Is there a source for new trainers that are looking to get their name out, but maybe don't have their own location. I have a gym in my apartment that I could use...

John Briley: Not sure about that, Arlington, but I can recommend a home DVD program called PUSH (www.push.tv). I started getting these in January and they are great - tailored to your specifications, requiring minimal gear and (the best part) progressive from month to month.

I concede that, when I reviewed PUSH in my column in February, I said I would keep using the ones I had but not order new ones, but now I am on the verge of subscribing again. Oh, the cost: $25 per month.

Which of course doesn't directly answer your question. Anyone else in the chatburbs with suggestion on cut-rate personal training?

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washingtonpost.com: Overtraining: Feel the Burnout! (Post, May 23)

John Briley: Here is today's column...

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Washington, D.C.: Hi, I wrote before about worrying about my knees on hard surfaces. I`ve been careful, but now my legs are just really tired. Iv5sed to running every other day, but for the last week, just walking makes my legs and rest of me exhausted. So I am taking a break, but am wondering what`s going on.

Craig Stoltz: Not to alarm you, Washington, but you might want to check with your doctor if the fatique is persistent.

The other recommendation is always: change what you're doing. Walk instead of running, bike instead of walking, do a TV workout instead of bikiing, etc.

Finally: do read John's characteristically sharp column today, on burnout. I'll post it right after this.

Let us know how this turns out, WDC.

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pre-marathon breakfast: My normal pre-race breakfast is a waffle with peanut butter. A little carb, a little sugar, a little protein...

Craig Stoltz: look, we're getting a marathonners support group!

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Fort Washington: My cheap gym pick is the Maryland National Park and Planning Commission. The fee is about $120 a year and you can use recreation weight room facilities through the County. Contact: www.pgparks.com

Craig Stoltz: Hey, I haven't heard this one. Good get, Fort W.

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Alexandria, Va.: The YMCA in Alexandria is only month-to-month, and I think the same goes for all YMCAs. Of course, the price of the Y seems fairly high compared to the promotional offers at places like Gold's Gym, where you sometimes get $30-something/month deals if you sign on for 2 years. I pay a bit under $60/month at the Y, and that's the "Young Professional" rate. Next year my monthly rate will go up to almost $80!!!

Craig Stoltz: Good note, Alex.

Ah, yes, I recall when I "outgrew" the young folks' rate the downtown Y used to offer me in my callow youth.

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Marathon Advice: I did the MCM in 2004, and all I can say is, keep extra salt packets on you! The day was hot, and I gave my packets to a running buddy, who then left me behind at mile 13, and at mile 14 I really needed it...Good Luck, and ENJOY it!

Craig Stoltz: Feel the love!

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Anonymous: This is a real question - how much exercise is going down stairs? I work in a place with about 6 flights of steep stairs. I try to the go them once or twice a day, but find I go down them about 4 times a day.

John Briley: Hi Anon - I will try to give a real answer: I'm not entirely sure. Walking is exercise, and descending stairs works certain muscles (quads, hip flexors, some calf and hamstring) while going up works those muscles, with more emphasis on the calf and hamstring, plus the gluteus.

If you are getting at least a little out of breath from the stair work, you are getting some cardio, but going up will of course give you more in that department. Do you have time at lunch to do a few stair laps? Boring, I know, but that will help advance your fitness.

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Burke, Va.: Hey Crew!

For the past couple of years when I finish an aerobic workout (running, elliptical)and am cooling down, I experience an uncontrollable coughing spell. It doesn't last long but is intense - to the point where I almost gag. It is definitely more pronounced during cold weather. I don't suffer from asthma and have no problem with it during the actual workout - always just after. What might it be?

John Briley: Yikes, Burke, sounds annoying. Obviously something related to fluctuations in your breathing pattern is aggravating your airways. I hate to punt here, but check with a respiratory specialist. And good luck.

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Washington, D.C.: My office has recently opened an on-campus gym, and I finally signed up for a membership. Unfortunately, there aren't any trainers who work there, and I don't think I can afford to hire anyone on my own. Any suggestions on how to begin a workout?? Which machine to use for cardio and for how long? How to determine how much weight I should use? I'm worried b/c I'm not in great shape, but I haven't been sore the day after I exercise, so I'm not sure if I'm being effective. I really want to stick with a good, solid workout plan, but I have no idea where to begin! Thanks for taking my question!

Craig Stoltz: A few general ideas:

1. Start slow. Don't try to "feel the burn" on your first few workouts. You are getting your heart-lung machine, your muscles and your various connective tissues used to exercise. Give yourself a week or two to ease in.

2. Use a variety of cardio machines instead of starting in a rut with one.

3. Most trainers will understand you're not intersted in the twice-weekly-for-a-year package they hope to sell (and is very valuable), and will sell a three-session package. That is definitely worth the money.

4. Use a weight you can do at least eight times and no more than 12. Do each rep with perfect form, no leaning, rocking, or other corporeal indignities. Do just one set as you begin your workouts; later, when you've made some gains, you can add a second set, time permitting.

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Washington, D.C.: Am posting early because I have a meeting during the chat! I read the story Eyes on the Thighs with great interest, as I am a woman who definitely bulks up quite easily. My question is, I used to run four to five days a week, at a fairly decent clip, for five miles. After an injury, I took several weeks off, and am now just getting back to running (with slow twenty minute runs at first). I've heard in the past from a personal trainer that slow running can bulk up your muscles. Is there any truth to this? If so, how can I gingerly get back in to running without reinjuring myself and avoid bulking up? Running is my favorite form of cardio, and the most effective for me. The last thing I need is bulkier thighs!! Thanks!

John Briley: I have not heard this D.C. Maybe slow running uphill, repeatedly, or walking stairs all day, but simple slow running? I seriously doubt it. Stick with your return to form and keep an eye on your own thighs, but I'd be surprised if you noticed a problem.

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McLean, Va.: I have a devout reader of your column. I began training with a wonderful trainer who helped me to not only being motivated to exercise (I was very discourage for similar past training sessions in the past) but he also helped me with guidance towards nutrition. I commit myself to exercise with him in August 2003 and I have followed him until today. Three times a week, plus a spinning class on one day I do not exercise the rest of the days. I lost until mid 2004 50 pounds....Slowly but steady I have recuperated 15 of those pounds. I have changed program, routine, add vitamins and minerals. My main problem is that I am very, very hungry!!!! adding to this that I am under a lot of stress also at work. I am 59 years old and counting....Talking about vitamins and minerals, the theme of Health Section today, I am taking Vanadium 250 mg. Chromemate, 200 mg, Relora-Plex from Douglas Labs (these three) plus Zinc 50 mg, Multi Mega Minerals form GNC (those 2) and Fish Oil. Any advice? I am very hungry in the morning and at night...specially after my work-outs...I eat small healthy snacks during the day and before working out...Thanks for being there and help!

Craig Stoltz: Hi McLean,

You're taking a lot of stuff I wouldn't recommend; if your trainer has a nutrition or exercise physiology degree, his or her recommendations carry some weight. Otherwise. . .you don't know. I hope you're not buying any of these *from* your trainer; that's a clear conflict of interest is a sign of poor professional hygiene.

Best proven ways to fight hunger: eat "clean" (i.e., close to its original source, generally crap-free) protein at each meal; make your carbs whole-grains; and drink enough water to keep your pee almost clear. Taking protein/carb mix after a hard workout will feed muscles you may have drained of glucogen and provide the stuff your body needs to repair muscle.

Godspeed, McLean. . .

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Arlington, Va.: Hi,I saw your column this week about the woman who rides her bike 5 miles a day round-trip and has thighs that are too muscular. I'd like to know where I can get some of that! For the past month and a half I've been riding my bike 18 miles round trip, three to five days a week, and my thighs are just as flabby as ever. I also do Pilates every day, along with 50 situps, 10 pushups, 250 crunches and arm weights. I average 90 to 120 minutes of exercise a day. Despite this, I am having a very difficult time losing weight. I have a 15 month old son and am still 15 pounds above pre-pregnancy weight. I also eat a healthy diet with lots of veggies and good carbs. Any suggestions?Thanks

washingtonpost.com: Eyes on the Thighs (Post, May 16)

John Briley: Hi Arlington -

Try working in intervals along your rides where your pedal in slightly high gears - not to the point where it hurts your knees, but to the point where you have to apply some hard effort to crank the pedals (hint: If you are not breathing at least somewhat hard, keep raising the gears). Also, maybe trade a little Pilates time or some crunches for a few minutes on the weight machines - some quad extensions, lunges and squats will help build some muscle back.

And be patient with yourself. These changes will take a little time.

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John Briley: Alright, chatsters, we've cooked through yet another (hopefully) informative hour, but it's time to say farewell until next time.

Come back on June 6 (that's 6/6/06 for folks keeping score at home) for more of the same. Meantime, enjoy the spring weather!

Crew of the Move

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