Fitness - Moving Crew

The Moving Crew was 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, June 20, 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: Happy Almost Official Start of Summer, Crew!

Of the many fitness questions we field, none is more pressing than the simple: Why? Why work out at all? Why not just slink into a hammock, summer cocktail in easy reach, creased book on chest, and drift off into a daydream? Hmmm. That's actually a tough one and, heck, if you've got the hammock and the drink, who am I to tell you what to do?

In seriousness, pursuing fitness is all about you - not about out-buffing your neighbor, or out-slimming your bridesmaids, or trying to prove to your dog that you COULD get the tennis ball first if you really wanted to. It's about achieving a level of cardiovascular health and musculoskeletal fitness that allows you to meet the demands of your day and still have energy and enthusiasm left over for fun. In a way it IS a duty - you owe it to your body to give it a level of attention at least on par with your car care - but the trick is to make it enjoyable or, at least palatable.

Ergo, the Moving Crew. We're here today - as always - to take questions, comments, observations, flabbgastrations and whatever else you want to throw at us, s'long as it's fitness related. So let's get into it: The hammock awaits!

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Silver Spring, Md.: All of this World Cup soccer has me itching to play my old high school sport! Too bad I was never very good at it. Do you know of any soccer leagues in the area for women where one can play without being Mia Hamm? Just looking for a fun way to get out there and meet some people...I'm not into big competition. Thanks!

John Briley: Hi Silver Spring. I applaud your initiative - we often encourage people to seek and find pick-up games in all sports.

I do not personally know of leagues for women, but I found this thread on pickup soccer in general in the D.C. area:

BigSoccer.com

And this one, which has teams that say they're seeking players:

sportsvite.com

Do not be intimidated! Lots of these types of leagues have trouble finding ENOUGH women to play, so I bet you can find a home on the field through one of the above links. Get in touch with these people, get out there and have fun!

Any other chatsters have ideas here?

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Susan Morse: Hi chatters,

Welcome all. Hey, I meant to ask this last time. Did you see that story in the Health section about 24-hour gyms and people who work out all hours of the night--and pre-dawn? What--are they nuts? Or have you tried it yourself? Curious to know your reactions?

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washingtonpost.com: The Pre-Dawn Set (Post, June 6)

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Carlisle, Pa.: I will be running in the Marine Marathon this October. I'm 57 and this will be my first marathon. I have run several 10 mile races so I'm almost halfway there!

I'm using Galloway's training approach and really believe in the idea of taking short walks throughout the race.

What is the most surprising piece of advice you could give me to get me through the rest of the training and preparation?

Thanks!

John Briley: Hmmm, tough Q, Carlisle (but I guess I asked for it in my intro). Not sure if it's in Galloway's program (or if you'd find it surprising) but one very experienced marathoner said his performance rocketed up after he started doing at least one training run per race in which he ran around 30 miles (!). The idea, of course, is that if you subject your body to that, even once, you are better prepared both mentally and physically for the 26.2, provided you don't get hurt on the training run!

So that's one: Work up to a more-than-required training event.

The other piece would be perspective: An excellent local writer named Mike Tidwell once wrote about taking on a marathon - his first - because his wife was pregnant and he wanted to try to approximate the adjustments she was making in her life to carry and deliver the baby. Of course one race cannot begin to equal the miracle of reproduction, but whenever you start to falter - in training or running - think of all the incredibly tough circumstances and adversity that OTHER people have faced and overcome in their lives, and conclude (hopefully) that you are lucky to have the health and fitness to even attempt a marathon.

This is another good one to put out to Crewland - anyone have unlikely tips for Carlisle?

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Silver Spring, Md.: I started walking four miles a day (in an hour) about two years ago. When I started I lost about 15 pounds and have kept them off. However I stopped further weight loss. What do I need to do to start losing weight again -- I know you are going to say: "stop eating," but that is hard for me.

Susan Morse: Hi Silver Spring,

Never. I'd say congratulations, that's terrific!! What an accomplishment. ...and please, don't lose heart.

Plateaus are a normal part of the process. They happen to almost everyone. Sally Squires, host of the Lean Plate Club, addresses this often--and has some tips. See her story "Successful Losers" (link to be posted momentarily).

Give your body time to adjust. The fact that you're maintaining that weight loss means you're doing something right. Keep exercising, keep eating lots of fruits & veggies. Keep eating fewer calories than you burn. Rewards will come!!!!

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washingtonpost.com: Successful Losers (Post, July 26, 2005)

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Gaithersburg, Md.: Have you heard of the workout called T-tapp. It is supposedly a blend of pilates, yoga and dance. It isn't in stores and only online at the official site. I know I shouldn't buy into gimmicks but this seems a little different. Any thoughts? thanks

Susan Morse: Hi Gaithersburg,

Yeah, I have heard about it. It's a copyrighted exercise program by a trainer named Teresa Tapp. I don't have any firsthand experience with it, but we here in Moving Crew land worry about programs that make promises such as the one posted prominently on program's web site: "Lose 2 sizes in 4 weeks."

Can't say more 'cause I don't know what their plan involves. But about 2 lbs per week is the max experts recommend in healthy weight loss plans.

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Falls Church, Va.: Hi, I'm a 34-yr-old woman who exercises often by jogging and lifting moderate weights. Lately it feels like I have been doing the same workout over and over and wonder if my body is getting much benefit from my exercising. What are ways to change a workout to keep the benefits of working out without making the workouts too strenuous? Thanks.

John Briley: Excellent question, FC, and one we address here a lot: Mix up the cardio - bike, rollerblade, elliptical, swim (if you've got pool access), trampoline, pogo stick, etc. - and the strength training. You can swap bench presses for push-ups, lat pull-downs for pull-ups, leg-presses for squats (e.g., with stability ball against wall), back exercises for bridges, and on and on.

You should find most of these body-weight-based exercises challenging but, if not, supplement them with some of your standard routine. The beauty here is you can do most, if not all, of these at home.

Also, I'm a big proponent of sports - tennis, basketball, volleyball, frisbee, mountain biking, kayaking (river or sea) - all of which are available and attainable in our metro region. Now, a novice tennis player will not derive a lot of cardio benefit (hit, net, retrieve, repeat), but throwing yourself into a new activity is exciting, social, challenging AND a potentially good workout.

If this is a lot more than you were looking for, at least mix up your jogging by doing intervals some days; wooded trails other days; longer, slower runs; and sessions for speed: That variety will keep your body guessing, at least a little, and will work a range of muscles and provide you with solid cardio challenge.

Good luck!

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Rockville, Md.: I'd like to second your answer to the question "Why work out?" Over the past couple of years I've shed my old couch-potato ways. I used to get winded just walking up a flight of stairs and everything seemed like a huge effort, but now I run-walk 3x a week (I'm doing Couch-to-5K, trying to work up to a 5K race at a conference later this summer) and I do enough yoga that I'm constantly discovering muscles I never realized I had.

The best thing is the improvement in my mood and energy levels. I used to think I was just a mopey person, but now that I'm exercising the world looks like a better place. Funny how endorphins will do that for you.

Susan Morse: Way to go, Rockville. Hard to argue with that outcome.

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Re: Middle of the Night Exercisers: Hi Susan!

I read the article and thought two things:

1. It must be unhealthy on some level to lose that much sleep.

2. Why not just buy a machine of some sort to allow a 30 minute cardio workout at home? Combined with some push-ups, situps, etc. you are doing pretty well.

3. Your priorities may need adjusting if you are bringing your child (with homework) to the gym at night or getting up at 3.30 am to workout. It just isn't that important and there must be some other way to get the exercise in.

Susan Morse: Hi Middle,

Yeah, pre-dawn gym workout phenomenon does invite questions like that. It's hard enough pulling myself out of bed to exercise in winter before the sun's up. Can't imagine doing it on a routine basis when the hour is, say, 4 or 5 a.m. Ow!

I like that home exercise machine idea. Avoids the security issues of going to the gym at those lonely hours, too. Thanks for your thoughts.

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Silver Spring, Md.: I'm 22, have a great job, but work very, very long hours. Getting up earlier or staying up later are absolutely out of the question. Therefore, I rarely have time to work out. I really want to stay fit, so I try to walk as much as possible. For example, if I have a meeting in Dupont Circle, I try to get off at the Woodley Park metro stop and walk to Dupont Circle. My question is, will walking only keep me fit? When I hear about how much some people work out at the gym, it makes me nervous.

John Briley: Walking alone can keep you fairly fit for a while, but you have two looming problems here: Over-training your walking muscles and (of course) neglecting the rest of your body.

First, your time issue: The Man (i.e., those in charge of the working world) have a particular talent for exploiting the young, and you fall squarely in the exploitable demographic right now. You like your job - which is great - but you have to carve out time for a balanced life. We've all been there - "No, you don't understand. My job is different. They NEED me there! If I cut out early the place will fall apart/the newsletter won't go out/the building won't leased/the legislation won't pass/etc./etc."

Talk to your boss. Find just three hours a week (to start) to devote to fitness, whether that's two sets of 20 sit-ups and push-ups in front of the TV, or a jog by the river, or a session in the weight room, it counts. Break it up throughout the day, if necessary.

Now the body: You'll need core work, no matter what level of fitness you're after. That means crunches, planks, bridges or similar (look 'em up on the net). try to work back and front muscles, not just abs.

Strength training in chest, legs and arms is good too, but start at least with core - it all emanates from there.

And you'll eventually want to graduate to jogging or other more-challenging cardio, but stick to the walking and focus on squeezing in the other stuff for now.

You can do this - just a few minor adjustments in the schedule, and you can mix career success with good health and fitness. Really.

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Arlington, Va.: I want to start an exercise program that I can do during my lunch break. This means I'll have about 45 minutes each day to actually exercise. My goal is to lose weight and gain muscle strength. I can't run due to knee and back issues. Walking is fine and I'll have access to a treadmill. What should be my plan of attack if my goal is to hit the gym three to four times per week?

John Briley: Devote 2 of those days to almost exclusively cardio - walking at 65% to 75% of your max heart rate, with occasional intervals (30 to 45 seconds) up to around 85% - with some flexibility and (when there's time) balance training after the treadmill.

The other days, warm up with 10 minutes of cardio, then do a circuit focusing first on big muscle groups - chest, abs, back, quads, butt. Every few sessions work on the smaller muscles too - calf muscles, biceps, triceps, hamstrings, etc. Important to work both front and back - I am STILL recovering from a hamstring injury from five weeks ago because I neglected those important back-of-leg muscles.

(Of course, go easy on any exercise that aggravates your 'back problems'.)

Also, if possible, mix up the cardio between treadmill, elliptical and, maybe, bike to give your body some variety - good for the muscles, skeleton and brain.

Hope this helps!

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Bethesda, Md.: I would love to know how many steps I am walking throughout the day (I have a feeling it isn't near the 10,000 minimum).

I went to Sports Authority to buy a pedometer and they had at least 10--all of which were rather complicated (I am not big on gadgets) and had a variety of features!! Not one just counted steps taken.

It is worth spending the money on a pedometer that offers more? Are they more accurate?

Thanks for any advice you may have!

Susan Morse: Hi Bethesda,

Don'tcha hate how product makers love to put new bells & whistles on every new generation of even the simplest devices? Grrrr. It's been a while since I've checked these out, but we used to like one by Accusplit. Cost about $26. Counted steps and --once you entered length of your typical stride--could convert steps into miles. That's it. Simple.

I don't see why you'd need anything more complicated.

A site called walking.about.com offers reviews of various pedometers, including comments on their accuracy. You might have a look. Good luck.

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Bluemont, Va.: I have a 4 yr old, 2 yr old and 4 month old. What are some suggestions for exercise we can get together? Even walking can be a challenge...if I want them to keep my pace, I have to push two in a double stroller and carry one in a Baby Bjorn which is a little over the top. Thanks!

John Briley: This is a tough spot, Bluemont (I know from observation of friends, not personal experience). Can your oldest push a stroller yet? If yes, you could find a local high school track and have him/her toddle along with the stroller while you zip around at your own pace, always with a watchful eye on the kids.

Maybe get a hold of a beginner's Pilates or yoga video and try to teach the 4-yr-old the moves as you do them. Certainly not the same as having the time/space to yourself, but after a rough session or two you might be able to set a tone and routine that your boy/girl will want to follow. I cannot recommend good videos but I hear collegevideo.com has a lot to offer.

Last: Find games - indoors or out - that involve movement, like chasing balls around, or playing hockey goalie from your knees while the kids try to score.

Otherwise I am a little stumped: Anyone out there with experience in this area?

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24 Hour gyms: Having worked the night shift for three months, I think 24 hour gyms would be great. Life can get pretty boring when your "weekend" is Monday - Tuesday and you're awake until 5 a.m.

John Briley: A plea from the gallery! Thanks -

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Washington, D.C.: How important is it to take days off from your exercise routine? How many days a week do you recommend exercising? Thanks!

Susan Morse: Hi Washington,

Brace yourself. You may not like this answer. How many days a week should you exercise, ideally? The answer, experts agree, is the same as the answer to this question: How many days are there in a week?

The trick is to vary the exercise--or form of exercise--occasionally to give sore muscles a rest (and allow them time to heal and get stronger) --particularly important if you're doing strength training--and avoid boredom.

An hour a day of some form of exercise--and yes, brisk walking counts, as does climbing the metro or office stairs --is what you should aim for.

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College Park, Md.: Does anyone know anything about a fitness program called Turbo Jam? I've heard a few things about it, but only from friends, no one particularly authoritative. Thanks

John Briley: Not me, C.P., though I do know that dance-based fitness classes have become quite a rage (not sure if that's what this is). Anyone out there know Turbo Jam?

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Silver Spring, Md.: Sorry, what would be a good place to purchase a HRM and what constitutes a sufficient and reliable device?

John Briley: There are many out there. Polar is a leader in the field, and anything that gives you continual heart rate readings, along with highs, lows, averages and time-spent-exercising is sufficient for most purposes. There are many bells and whistles, most of which you don't need. Expect to spend at least $50 and up to $100 for a solid basic model (though I haven't shopped in a while and prices may have fallen).

Check http://www.polarusa.com/ (there are other reputable makers - that's just the one that came to mind. No exclusive endorsement implied here!).

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Washington, D.C.: I play rugby during the spring and fall, which keeps me in good shape. During the summer, I try and stay in shape by running. However, I'm not -really- a runner. I run on a treadmill - mostly because it keeps me moving - if I were outside, I wouldn't last very long before having to quit to tend to a cramp or stop sucking wind. I can do a good two to three miles on the treadmill at a 10 minute mile pace... How can I tailor my treadmill running to get me to the point where I can hack it out running around on the mall? Up the speed, distance, incline?

John Briley: Yes, yes, and yes. Gradually increase speed, incline, distance, BUT dial back if you are cramping or otherwise getting clear signals from your body that you're pushing it too hard. Good quick way to increase fitness is intervals - again, to the extent your body can handle them. You probably know, but these are sprints - all-out or close to it - for 30 to 60 seconds 0 followed by sustained running/cycling/ellipticizing at around 65 - 70% of heart rate max.

The cramping you describe on outdoor runs is probably due either to under-hydration or under-trained muscles trying to do too much. Supplement the cardio with some strength training, and occasionally mix up the cardio (elliptical, bike, etc.). All can provide a tail-busting workout if you push it hard enough.

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Need Help in Rockville, Md.: Thanks for the great chat. I'm 5'7 female, 198 pounds. I see all the weight loss information out there but have NO idea where to start.

Any advice.??? Please???

John Briley: Walking, at a pace that makes you breath hard (i.e., would be hard to carry on a conversation due to shortness of breath) for 20 minutes, ideally five days a week (but start with less if needed). Work toward 30 minutes on fives days a week.

To lose weight, you need to burn more calories than you consume. Without getting into the minutiae of every-single-calorie-counting, start by boosting your exercise (gradually, to avoid body-shock injuries) and controlling your food intake.

Diet - what, when, how much - is of course a major component here. Drop in to Sally Squires' Lean Plate Club chat today at 1 p.m. for more specific advice.

And stick with it! You can do this. Believe in yourself and be patient.

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Fairfax, Va.: I enjoy Pilates, but since my main motivation for working out is the belief it helps me lose weight, to make the most of my available workout time I usually only do my Pilates workout once a week. Am I getting the benefits from Pilates this way (core workouts, balance, etc)?

John Briley: Sort of, more of a 'yes' if you do other exercises throughout the week that target those muscles. One of Pilates' main allures is the flexibility and agility it yields if done properly and consistently over time. Doing it only once a week and not supplementing with similar exercises means you likely aren't gaining much in those areas.

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NOVA: Help - I'm getting frustrated. I work out two days a week with a trainer on weights. I've definitely gained muscle mass - I can see it, but I've also gained like 15 lbs of weight - which is NOT muscle mass. My clothes are getting smaller! I eat the same (keep a food log, so I know I am) and have no idea what to do. Thyroid test was fine. If it helps I'm 30 and about 70 lbs overweight.

John Briley: This is out of my league, NOVA, except I wonder if you dialed back on cardio exercise when you started the weight training??

Whether you did or not, I would strongly suggest incorporating cardio: Ideally, to loose weight, you want to get 30 to 60 minutes of moderate-intensity exercise five or more days a week. WAIT! I know that sounds like waaaay too much, and maybe it is right now, but I share that so you know to strive for more in the cardio department.

Start slow and work up to it.

Last: Painful as it sounds, perhaps you have to cut back further on the calories (and/or eat "healthier" calories) to get that eight going in the other direction. Visit the Lean Plate Club chat for more on this.

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no motivation: I'm on Weight Watchers right now. I've lost about 7 pounds within the past month and a half. I need to lose a whole bunch more. My problem is totally laziness when it comes to working out. I'm good for a week...but then slack off. Any needed advice? I cannot even get up early for a quick workout and my start time for work is late, 9 a.m. Thanks

Susan Morse: Hi, No Mo,

Surely you jest. You had enough motivation to get on Weight Watchers. (Congratulations on that commitment. That's a great way to learn healthy eating habits you can keep for life.)

Okay, okay, but we hear you. Find something you like doing so exercise becomes less a duty and more a pleasure. Is there a park or other scenic area near your house where you could walk before work--or after work? It doesn't need to be a long walk; there's nothing wrong with breaking up exercise into smaller chunks during the day, if that works better for you.

Make a short walk at lunch part of your plan. Create an errand for yourself--a trip to the store for a pedometer or some fruit for tonight's dinner--and do the errand on foot. If that's impossible, park your car a little further from the store entrance--deliberately--to give yourself an incentive to move.

Do some neighborhood sleuthing. Find out who's selling and who's fixing up what and what roadwork is going on a few blocks away.

Or consider an activity you might like. It could be a solo activity like cycling or rollerblading or shooting a few hoops in a neighborhood lot. Or it could be--don't rule it out automatically-- a group sport like ultimate frisbee or volleyball.

Whatever you do, keep at it a little longer, and I'm better you'll start to notice an uptick in your energy level and mood. That's what you're aiming for, and you can get it.

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Plateaus: As a group exercise instructor with a master's degree in exercise physiology I might suggest that readers who complain of plateaus in their workout need to think about a change. One's body does begin to acclimatize to the level of activity and in return you become more efficient and burn fewer calories. I would recommend some intervals or hills and a few days of weight training. Something to spice it up and keep the body guessing!

Susan Morse: Absolutely. Thanks for the suggestion.

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Arlington, Va.: As the summer begins, afternoon activities (i.e., kickball, softball, ultimate frisbee) begin all over the district. As someone who participates in these evening activities, I find it very difficult to adhere to a "normal" eating schedule. For someone who gets home pretty late (9:30 p.m.)I don't really want to go to bed with a full stomach. What do you suggest one eats throughout the day to have enough energy to play but doesn't go to sleep feeling ill?

John Briley: Nuts, raisins, fruit, yogurt, brown rice with broccoli (make it at home; bring into office) - those types of snacks can fill you up and provide a good balance of carbs/protein/fat/fiber. Powerbar will do in a pinch, though (yes) they are less than appetizing.

Also, target a late lunch hour - say, 3 p.m. - and that, coupled with 6 p.m. snack, should set you up nutritionally for after-work sports.

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Hey, Bethesda: Sorry, don't mean to make this a forum for shopping, but I just got a pedometer on clearance from JC Penney for under 3 bucks.

It counts steps and lets you put in stride length, etc.

Just look in the 'gifty' area of the store. You know, 'gifts for when you have no idea what to get a person kind of gifts.'

Susan Morse: Holy cow, that is a bargain. Cheapskates (and health enthusiasts--yes, you can be both) everywhere thank you for the suggestion.

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Silver Spring, Md.: What's the quickest way to lose a 1 or 2 pounds, and just tighten your abs? What food to eat or exercises to do?

Getting married in 2 weeks....just want to make sure the dress still fits...

John Briley: Take a laxative. Ha! Sorry, late in the chat, I get a little loopy.

Just watch what you eat and get enough exercise. You cannot 'spot-reduce' fat, so just ab exercises will not directly remove fat from your tummy (though they can tone the muscle there).

You'll be fine. Have fun, congratulations, and enjoy your day!

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Silver Spring, Md.: Silly question, but is exercise more effective for weight loss if done in the morning?

Susan Morse: Hi Silver Spring,

We hear this question a lot. There's some evidence you burn more calories exercising between 4 and 8 p.m. Whether that's enough more to alter your preferred routine is another question. Experts agree the best time to exercise is the time you can do it reliably.

The Health section recently ran a story on just this subject. We'll put the link up.

Lots of luck.

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washingtonpost.com: Is There a 'Best' Time to Exercise? (Post, June 6)

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Fairfax, Va.: Hey, I have what I describe as "tree trunk" legs. What can I do to reduce some of the fat from that area? I exercise for 30 mins on an elliptical machine three times a week, and have recently taken up biking(taking advantage of the great weather). Thanks.

John Briley: See prior post on 'Spot-reducing' fat (i.e., cannot do it) but that said, skew your workouts toward cardio (walking and jogging are good to mix in because the impact improves bone health), watch your diet (Lean Plate Club!) and don't worry incessantly about this: Strive for fitness, take care of yourself and the fat should recede.

When you do the elliptical, make sure you do it properly - no bouncing! - and make sure you sweat and get your heart rate up. I wrote about this last month but lack time to post article now.

Avoid (for now) heavy-weight leg strengthening and cycling.

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RE: NOVA: So, if I can only work out an hour twice a week (usually with the trainer with about 20 min of cardio and the rest weights/warm up/stretching) and maybe 30 min three times a week should I dial down on the weights and do more cardio at the expense of weights?

thanks!

John Briley: I would suggest that, yes, but you do want some of both in your workout mix.

Also, make sure you push yourself during that cardio - not so hard that you'll never want to do it again, but enough to get and keep the heart rate up and get a good sweat going. iPods and TVs help sometimes!

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John Briley: Alright folks, we have to pull the 'chute! We were a little short staffed today and did not get to a whole hive of questions, so either email us at move@washpost.com or drop back next time for more fitness fun. Also, no chat July 4.

As I said up top, the hammock awaits (don't I wish...).

- The Moving Crew

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