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

Health section editor Craig Stoltz, section contributor John Briley and Health assistant editor Susan Morse were online Tuesday, Aug. 1, at 11:30 a.m. ET to talk with you throughout the hour.

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: As loyal Moving Crew readers know, we are huge proponents of outdoor exercise, but if you're anywhere near the D.C. area, today is *not* the day. With excessive heat warnings in effect, your best course of action for the next few days - and especially the next hour - is to find a cool place, sit back and chat about fitness.

As usual, it's open phones today: Hit us with anything at all fitness or exercise related, and we'll do our best to satisfy curiosity, correct misinformation and dispel rumor, or just shoot the breeze about your exercise habits.

Man, even hearing the word - "breeze" - is a little relief today (ahhhh - sort of).

So, here we go

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Arlington, Va.: I really enjoy your discussions. I just wanted to take the opportunity to comment on your column about flashy gizmos/exercise equipment. I live in a small apartment on a grad student's budget, so I can't afford all the trappings of exercise luxury. When I moved in, I splurged on a weight set that goes up to 30 lb dumbbells and a mini-trampoline from a chain department store. When it's rainy or I want to weight train, I use 'em alternately for an indoor circuit. Otherwise, my best investment has been my bike-- I save at least $100 a month on bus/metro fare riding to and from work. Oh, and my legs. I tailored my long run so that I pass not one but two Gold's gyms-- it inspires me to look inside and see all the folks on treadmills!

John Briley: Great inspiration, Arlington! Keep it up and keep it fun.

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Burke, Va.: Hey Crew,

Pound for pound, dollar for dollar, what's the best exercise contraption out there that "gets it done" and has stood the test of time?

John Briley: That would be...YOU, Burke. Seriously, this comes down to three things: your fitness goals, what you like to do and what you body will tolerate. Free weights have certainly helped millions of people get stronger, and treadmills, rowing machines and cycles (stationary and otherwise) have helped people boost cardio endurance. The swimming pool, while hardly a "contraption", has been the salvation of countless legions.

My opinion: Mix it up. Try lots of things, find a few you really enjoy and rotate among them.

If you rephrase the question like this: "I have 30 minutes in the gym. What one machine would give me maximum workout for that time?" I would answer: rowing machine, if used properly and safely.

Just keep it all fun and interesting, and you should be a life-long exerciser.

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Bethesda, Md.: Good Morning!

I'm a runner but it's just too hot to run safely this week. Any chance there's a gym in the Bethesda area that offers drop-in spinning, kickboxing, or Pilates? I need something that will give me a good work but that involves lots of air conditioning. I don't want to commit to a gym when the heat is due to break any time. Thanks, and keep cool!

Susan Morse: Hi Bethesda,

Good question--and good timing. Even the water in the outdoor pool where I do laps before work (summer treat) was bathtub-warm this morning--and the heat's only just started. Some ideas for you: Bethesda Sport & Health Clubs offers a free 3-day pass on its Web site. (Same deal available at other S&H clubs.) Another possibility: Leland Rec Center (ok, it's really in Chevy Chase, not Bethesda) has a gym with drop-in rates. It's $15 for 4 visits ($10 more if you're not a Montgomery County resident). And of course, if you're into swimming, there's the Mont. Co. Aquatic Ctr, but the gym is small and I don't think they offer the three activities you mention.

Let us know if something here works for you. Stay cool!

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Washington, D.C.: I have been working out consistently with a personal trainer since December and trying to watch what I eat. I am considered fairly overweight (5'6", 225lbs) and I have been unable to lose any weight, even though I have been working out about four times a week (usually two weight training sessions and two cardio a week). Lately, I find myself becoming more and more unmotivated because of the lack of weight loss and slipping back into my old habits (eating worse and working out less). I know this is not going to help me, but I'm having a lot of trouble maintaining this when I'm not seeing any results. I've spoken with a doctor and even a dietician about this and both said that it could be hereditary (I've always been overweight, but this is the highest...I've been at this weight for about seven years and nothing I try works). I know that weight loss isn't the only gauge, but I'm not seeing any improvements in any other areas either. I don't know what to do. I'm at my wits end and ready to give up. Do you have any advice?

Craig Stoltz: Good morning, Washington, and thanks for sharing your story.

*Please, please, please* [I'm not too proud to plead in the name of fitness] don't quit. There are plenty of ways to help you see results. A few suggestions:

1. Today, go home and take measurements of your arms, waist (use your navel so you know where to do it next time), hips and thighs. Take those measurements again every two weeks. I suspect you'll see progress there, if not on the scale. [Your personal trainer should have done this, along with other baseline measurements of flexibility, leg strength, abs and arm strength. If he/she didn't do that, you may need to find a new trainer.]

2. Phase one of your training should have consisted of just building up basic cardio and strength--to essentially prepare your body for injury-free workouts of higher intensity. That period should (depending on your fitness and experience coming in) last six weeks or so. Since you've been at it since December, by now you should be doing more challenging workouts--adding some intervals to your cardio at least one day a week, doing large-muscle weight training, shifting from machines to dumbbells, doing strength training in circuits, etc. Again, if your trainer isn't having you step up, you may need a better trainer.

3. On the days you don't work out, you should walk from 30 to 60 minutes. That's a lot, but it'll burn more calories, keep you limber and help you see results.

What you describe is a really common problem, especially for women. Any Crewsters out there have advice or encouragement for our friend in Washington?

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Largo, Md.: Dear Moving Crew,

How about an article on the features and such of the gyms at area universities/colleges? Between my husband and myself, we've attended three schools in the area - UMD, Howard and GW. I could tell you which school I think wins for best gym!

Susan Morse: Hi Largo,

What a great idea--especially if some or all of their facilities are open to the public. Are they? I've heard friends speak of using the pool at Montgomery County Community College in Takoma Park but don't know much about what other area colleges offer. Tell us what you've learned. We're all ears!

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Alexandria, Va.: As I am taking off all my extra weight I want to keep my exercise varied--so I'm buying a bike. Do I need to bike longer than I walk? Do I need to do extra weight training besides the biking? Also how often do you need to replace your running/exercise shoes? I wear mine for a couple of hours a day, five or six days a week. Would shoes last longer if I had two pairs and gave them a rest every other day. (that is my Dad's theory of leather shoes)

Thanks for being there in cyberspace.

John Briley: Wow, lots o' questions. Let's see...

1. Depends on intensity. You want to cycle hard enough to get breathing/heart rate up (so that it'd be tough to carry on a conversation, breath-wise, for at least a fair portion of your ride) and you should break a good sweat.

2. Maybe - a bike does not provide weight-bearing exercise, so subbing in a walking session or two a week, or some weight work, will help with bone health. Also, depends on your goals: If, over time, you want to be able to do longer rides, maybe even compete, some weight training will help. And you do want to mix up your workouts anyway - better for body, helps prevent over-use injuries and keeps your exercise mind fresher.

3. When they wear out. Experts say 500 miles, but I really never keep count. I just look for wear and tear or a notable drop in support.

4. Of course.

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Ballston, Va.: What's the best way to exercise in this hot weather? I want to get out there and do something, but the heat and my exercise-induced asthma is keeping me from doing anything (which is bad). What to do?

John Briley: Listen to your body, Ballston. Really - no need at all to try to push it in this heat. If you belong to a gym, maybe some walking on a treadmill or light pedaling on a bike or other gym activity. If you have access to a pool, of course that's an easy one.

If you work in air-conditioned, multi-story building, a couple of cycles up and down the stairs or a few laps around the halls are good too.

Or go out for a walk in the early a.m. BUT even then, during these major heat waves, the ozone levels are elevated and the humidity is stifling (I broke a sweat walking out to get my paper this morning).

Hopefully - though you never these days with the world's whacked out climate - this heat will recede in a few days and you can resume your routine. Taking a few days off will not hurt you in the long run though.

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Damascus: I recently heard that it it not good to stretch before a workout. The theory was that stretching relaxes muscles making them nor prone to injury. Is this true?

Craig Stoltz: Ah, Damascus (Maryland, I assume?), you raise one of my favorite topics. What you've heard is essentially correct, but not precise.

You should always *warm up* before you stretch. This can mean walking, a very light jog, some calesthenics, even marching in place (sir, yes sir!). This prepares your body for more vigorous activity, gets your heart rate elevated a bit and, the key point here, lubes your joints. The stuff inside most joints--called synovial fluid--is thick when it's cold, more pliable when it's warm. That's what you want.

So: You should warm up for 5 minutes. Then if you want to stretch *before your workout,* that's fine.

What you've heard about "overstretching" in a way that boosts injury risk isn't quite accurate. Some super flexible people, or those who really work their ligaments and tendons through static or dynamic stretching, can indeed be so flexible that their joints move in ways their muscles are not prepared to do. They can tear, pull, etc. muscles if they are too limber. That's not a risk for most of us deskbound wretches, whose muscles and other tissues are tight as banjo strings.

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Running outside: I have a triathlon coming up, so I really need to keep the outdoor workouts going. But this weekend, I really felt unwell while running outside. Any tips to keep up the workouts but stay safe?

John Briley: See my prior answer. Even with the race approaching, your body will not suffer from taking a few days off, or greatly dialing back the intensity. It's not just me - studies do show this.

If you are competing to win and simply cannot accept my answer (which is okay - really), maybe look for a cheap flight to eastern Canada and train for a few days up there.

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Bicycling and Leg Strength: I've been cycling for awhile but still have difficulty riding standing up (for extra oomph going up hills, or just to give my seat a rest). How can I build strength in my legs?

Susan Morse: Two words: quad exercises. Quad as in short for quadriceps--the groups of muscles in the front of the thighs. Training those is a good idea not just for climbing hills on bikes but for taking pressure off vulnerable knee joints and helping to prevent injuries too. The most basic quad exercise is probably the squat. The important thing is lower yourself from a standing position to the squat with weight on your heels so your knees never go past your toes. Once you master that, add weights--just enough so you can do 2 sets of 12 to 15 reps. The piece of gym equipment called the leg press is good for building quad strength, too. Good luck!

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Silver Spring, Md.: Hi there. I'm confused by some of the posters in my gym. One says that a heart rate in some specified range is for cardio training, while another range is for fat burning. Does that mean that if I'm working out within the cardio training range that I'm not burning fat? Thanks.

Craig Stoltz: Ah, one of my favorite fitness myths, Silver.

This is a finicky distinction based on what kind of fuel your body draws on during lighter and harder exercise. Yes, it draws more on fats when working out at a lower heart rate. But it just doesn't have practical value. You want to do two things with cardio workouts: burn calories and train your heart-lung-blood vessel industrial complex. Working out at higher intensity is better for both of those.

For those interested in max heart rate generally, the very-very rough formula is 200 minus your age. Take that result and multiply by .60; that's your low-end heart rate training zone. Multiply it by .80 (or, if you're buff as Briley, .85) and that's the top end of your cardio training zone.

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Arlington, Va.: What are some of the more-effective ways to rev up a workout routine? I'm, to use a past description of yours, a sorta-fit gym rat, who'd like to take it up a level.

John Briley: Intervals, my friend, intervals. During whatever you do for cardio - walk, elliptical, cycle, rowing, swimming - get warmed up, then every two minutes do 30 seconds of a "wow, I'm really pushing it" intensity (breathing hard, feeling that heart working harder). In between, maintain a steady pace - i.e., do not drop all the way back down to near-zero effort. Try to do that six times or so, then aim to boost it up to 10 times per cardio workout BUT only do that two times per week. Then vary your non-interval cardio sessions - longer and slower one day, a little higher steady pace but shorter another.

The intervals boost cardio endurance and accustom your body to moving oxygen to muscles more efficiently, and the variance in workouts throughout the week keep your body guessing.

Apply the same mix-it-approach to strength training also - you can do the same exercises (focus on large muscle groups) but use different gear to do it, or just straight-ahead push-ups, for example, and make some days more intense than others.

Last - and this, to me, is very meaningful - find activities in which you can APPLY all that training. Softball, soccer, kayaking, rock climbing, group bike tours of Vermont (cooool, no?), challenge your kid to a swim race, etc. etc. etc. There is so much out there. Once you get on a field, trail, diving board, whatever, you will want to keep getting in better shape to improve your ability to do whatever you like to do.

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Vienna, Austria: I am a reasonably fit, healthy 49-year-old woman who nearly every day either runs, plays singles tennis, or lifts at the gym. On and off for the past 10-15 years I get this "rash" around my ankles and slightly up the backs of my legs when I exercise in high heat/humidity. This has happened no matter where I exercise--D.C., Texas, Europe. The rash is always above the sock line and I'm never wearing anything that covers my lower legs, so it's definitely not a heat rash. It doesn't really itch and it goes away after a few days, but boy is it ugly, scary and red for those few days. Folks probably think I have some kind of tropical skin disease. I finally poked around the Internet and think it is "exercise induced vasculitis" or "golfer's vasculitis." One Web site mentioned something like this is common at multi-day walk-a-thons or even marathons. Have you had any experience with this--you or the chat readers--and do you have any suggestions about how to prevent/treat it? Thanks!

Craig Stoltz: Hi Vienna, when we get questions from Vienna around here, they are usually from the cozy suburb of Vienna, Va. Welcome from across the sea, and I hope you're having a pleasant evening!

Anyhow: Yes, I've heard this rash-on-lower-leg-with-exercise reported, and what you've found on the Internet is likely correct (inevitable disclaimer: I'm no doctor, and your doc is the authority on this stuff).

But this vasculitis is an inflammation of the blood vessels that is triggered by exercise; it is generally considered not serious and not (as far as I know, again as a non-doctor) connected to some other circulatory problem.

Reports I've read have even included the same observation about the rash not appearing underneath socks! Suggesting compression, even minor, has some effect on how the blood vessels are behaving.

Anyway: Fear not and get more info from your doctor. I'd recommend a sports doc. It's a fairly unusual condition and a GP may not be familiar with it.

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Laurel, Md.: Just a comment really to the poster on area colleges: UMD has the BEST POOL EVER. You don't have to be a member of the gym to join the Masters swimming there. Great people, great atmosphere. Don't be afraid of "Masters." There are some slow people there too.

Craig Stoltz: Thanks, Laurel, I've swum (swammed?) in that very pool, in my callow youth as a grad student at UMD, and agree fully.

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Arlington, Va.: Hi there -- Thanks for all the great advice!

Since the weather started warming up this spring I have been enjoying running outdoors. I know how important it is to do strength training in addition to cardio, but when faced with the option of going for a nice jog on a trail nearby and going to the gym to use all those leg curl/extension/etc. machines, I find it SO difficult to motivate. My boyfriend, on the other hand, really enjoys lifting and hates the treadmill. How do I get myself to enjoy it more so I don't avoid it?

Thanks!

Susan Morse: Hi Arlington,

There's no rule, you know, that strength training has to be done in a gym. Along some of the trails in Rock Creek Park, as you may have discovered, are pull-up bars and parallel bars and other equipment that lend themselves to a pretty good strength workout. Find a relatively soft piece of ground and you can add push-ups and planks (make like you're about to do a push-up and hold position, legs straight, weight on arms, belly sucked in).

Just a few suggestions. Your fellow chatters may have others. Good luck (Wait til it gets cooler to try this outdoors!)

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Falls Church, Va.: My question is about rest, and what that really means. I work out nearly everyday alternating upper body (weights, abs etc) with cardio (three to four mile jog). I only rest when I feel tired, usually once every 10 days or so when I'll skip a day--always the run day! Should I be resting on a more regular schedule? How can I tell if my body is getting the recovery it needs and whether or not I'm over-exercising myself?

Craig Stoltz: Hi FC,

Congrats on your commitment; it's an inspiration.

The general advice is to take a day off per week, just to let all those minor tweaks and tics heal. Some trainers refer to this as allowing your body to "consolidate its gains," meaning giving it a full day to replenish tissues and send proteins to muscles that are recovering from the microtears that occur with vigorous exercise.

I have no idea if that "once a week" is science-based or just a useful suggestion to help people organize their workout lives.

Runners talk about feeling "leg-weary," when they are just feeling heavy and sluggish despite regular training. The advice is almost universally to take a day or two off.

It's important to refuel after workouts, especially if your work out every day. Look for a good mix of healthy carbs and protein: a peanut butter roll up on a wheat tortilla, or a fruit smoothing with (my own vice) whey protein mixed in.

Always, if your body tells you it needs a rest, rest. Your body is a genius and has plenty to teach.

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For Washington, D.C.: Having lost a fair amount of weight myself, and taking a long time for the weight loss to get started, I realized there are two components to it: eating habits and exercise habits. Tackle one first, then the other.

1. It might be what you are eating. I ate healthy food. However, I had to buy a scale, weigh my food, bring my lunch and write down everything I ate before I saw where the calories I was consuming (before) were enough to keep my weight steady, even with exercise.

2. You might not be working out as intensely as you may need. Again with the tools, I got a heart rate monitor and found that, while I'd previously varied my workouts between weights and cardio, I was not getting as effective a cardio workout as I needed on a regular basis. And a weight lifting session doesn't generally burn that much; cardio is very helpful in getting the pounds to drop.

The weight started coming off when I combined eating 1800 calories per day with 300 calories burned per cardio session four times a week (plus one day of weights).

There is, of course, always the possibility that there is a medical issue, so be sure also that your MD has cleared you for exercise and health related issues (or discussed prescriptions you may take) that could slow weight loss.

Whatever happens, you never defeat yourself when you continue to exercise. Even if the weight isn't coming off, exercise still benefits your body - hang in there, keep being good to yourself and good luck!

Craig Stoltz: what a wonderful comment/inspiration; thanks much.

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Chicago, Ill.: Greetings from Chicago. I have a hamstring question. I run 25 miles a week, and for the past few weeks I've noticed a dull ache in one hamstring, though not while I'm running. It's a little tighter than the other when I stretch etc. and usually aches when I'm sitting in the office the office or driving. I've increased stretching time (on both legs), but it hasn't helped. Am I at increased risk of a pull? Any clue what it could be or how to fix it? Thanks.

John Briley: Hey Chicago - STOP NOW and listen: Man, do I wish I had heeded that very same warning my body was sending me in the spring. Same. Exact. Message. I ignored it, or thought that a little extra stretching would allow me to keep going. May 13, 2006: Sproing! Torn hammy. Two-and-a-half months later: Still in physical therapy.

So, what can you do? You almost certainly have a Grade 1 pull (look it up on the Web) which will heal if you do the following:

1. REST. That's right do VERY LITTLE with that leg until you feel a notable improvement in said tightness and discomfort.

2. Light stretching: Lie on floor at home with towel or strap over ball of foot, and pull straight leg up from ground to near 90-degree angle to floor. Keep your hip down (i.e., don't let your butt come off the floor). DO NOT pull this past the point of mild discomfort.

3. Ice after these stretching sessions.

4. Come back slowly. Really. Trust me on this. Do a few sessions where you just walk, with maybe a light short jog or two mixed in. ICE AFTER THESE TOO.

Once you can do that with NO tightness or discomfort, start to ramp back up.

5. Get into yoga. Find a good studio and go at least once a week, and practice at home on other days. This provides strength and flexibility, plus the bonus of balance and body awareness. Don't view this as sissy stuff. Lots of pro athletes do it, for good reason.

6. If none of the above works and you are getting impatient, get a few sports massages and/or see an orthopod.

This is - bar none - the worst injury I have ever had, simply due to its persistence. You still have time to save yourself. Good luck!

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Response to help riding up hill...: To the poster looking to get help riding up hill. The more time you spend on your bicycle riding up hills and doing specific workouts on the bike targeting your weaknesses...the better you'll get at them. I've been trying to get better at climbing this year too, so I've been going out to Military Rd in Arlington and just riding back and forth on those hills a couple of times a week.

Spend too much time in the gym and not on the bike and all you are doing is packing on some more baggage to carry up those hills..

John Briley: A valid perspective here...

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Indianapolis, Ind.: Hello. Could you please expand on your comment about the rowing machine being the best piece of equipment for the maximum workouts for your time? I like to use the rowing machine but would love tips on getting more out of it. Thanks!

John Briley: Hi Indy,

The ergometer (as it also called) engages more muscle mass per unit of perceived exertion than other gym gear. You use your legs, your upper back, your lower back, your core and your arms. Go to www.concept2.com for a tutorial on using the machine properly (technique counsel is on that site somewhere). One key caution, which I know is on the site: Do not lean back past 90 degrees as you pull through a stroke - that could cause lower back strain. People see pro rowers do this and try to imitate them, but most of us are not in the appropriate level of conditioning for that.

Good luck and have fun.

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Reforming Slug in Arlington, Va.: To "discouraged in DC" who has been working out since December .... DON'T DESPAIR! I'm a 6'1" woman with 210 (now 204) lbs on a small frame -- in my late 40s -- with a heart arrhythmia and moderately-well-controlled asthma. I joined a gym a YEAR ago because I was afraid I'd be wearing muumuus to work in a few months. I have only recently started losing any weight at all, although I have increased my upper and lower body strength immensely (e.g., leg press 260) and have lowered my (gerbil-like) heart rate considerably. It does take time. Don't give up. I feel much better even though I haven't dropped a size yet. I also became very stern with my diet ... I only eat things that "do" something for me (no empty calories because they taste good) and count calories (1200-1800/day mixing it up so my body doesn't think it's starving). I am a couch potato by nature and have always loathed exercise -- but I try to go to the gym every night after work. One of the trainers at the gym finally asked me if I lived there! He called me a gym rat (a compliment). It can be done ... take it from the last person who ever got picked for sports in elementary school (had a medical excuse for gym in high school). Keep going -- it DOES GET BETTER!

John Briley: Awesome post, Arlington. Thank you.

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Re: Heart Rate: So I did your math (200-29=171 and 171-0.6=103 and 171-0.85=145), even though I'm not as buff as Briley. But only 145?! After a run, I'm usually at about 175; is that bad?

Craig Stoltz: Hey, thanks for the math!

The big asterisk--it's about the size of a 25-pound weight plate--is that there is enormous individual variation in maximum heart rate. Some folks naturally have HRs that are higher (and lower). This makes people think they are exercising "too hard" or "not hard enough."

Two suggestions for folks who find themselves off the charts:

1. Look up "Karvonen formula" on the Web. It's a way to get a better individual estimate of your max HR by taking into account your resting HR. It still doesn't explain all folks who are off the charts, but it resolves many folks' discrepancies.

2. Use the Borg Category Rating Scale (look that one up on the Web too), which asks you to self-rate how hard you're working on a scale that runs from six to 20. (It starts at six because Gunnar Borg thought it would sort-of correspond with heart rate, i.e., practically no exertion, a six, would be around 60 bpm for many people, and 20, as hard as you possibly can, would be close to 200 for many people. 11 to 13 is the slow-burn workout zone, 15-17 the butt-kick zone. The chart will help you self-rate with some precision.

On

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Arlington, Va.: Hi John,

Since this week is really not suited for exercising with 90+ temps. as I'm not. I thought I'd ask this question for those that insist on it. What exactly are the symptoms of Heat Exhaustion and Heat Stroke? I see people that will jog in any kind of crazy weather like today.

Susan Morse: Good question, Arlington. Hope you don't mind if I jump in for John.

I've had a little first-hand experience with the subject. It's easy to come by if you go backpacking on the Appalachian Trail on a 100-degree Code Red day in a drought. Even after my companion and I shucked off all non-essentials to carry more water, we ran low at midday after a climb. Lay down in the shade to wait before continuing hike to next water stop (probably the best health strategy, under the circumstances)and remember pretty vivid hallucinations. Makes for a good story, but not something you want to fool with. We were lucky.

Heat exhaustion, which can occur after too much exercise outdoors in a day like today and too little fluid, can produce nausea, faintness, dizziness, a rapid heartbeat, pale skin. Heat exhaustion, if not treated (get out of the sun, drink cool not cold fluids, lie down) can progress to heat stroke, which can be life-threatening. With the loss of the body's normal temperature control, a person can develop a high fever and become confused, disoriented, irritable. Call 911 or emergency medical help promptly.

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Washington, D.C.: I read all about how everyone needs to be in the gym to lose weight and supplement their cardio with weights and I think it's a sham put up by personal trainers to gain business.

Take two people that are the same and have one do 30 minutes on the stairmaster and 30 minutes of weights and compare the weight loss to the person going out and running every day for an hour and the smart money is on the runner. The more you run/bike/swim/walk fast/etc...the more you'll lose.

Simple, no?

Craig Stoltz: No.

1. Replace (say) five pounds of fat with five pounds of muscle, and your body burns more calories every day, just sitting around lookin' cool, than the runner's body will.

2. It's possible, and for many folks desirable, to do strength training in the form of circuits, i.e., one exercise after another with no rest in between. This makes your heart do the rhumba, giving you calorie burn while you strength train.

3. It's all about calories in/calories out. Intense stair/strength can burn more calories than a moderate steady state run or a slow jog.

Any trainers or ex. physiologists out there have comments?

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Alexandria, Va.: Heat, heat and more heat! I'm training for the MC Marathon and was on a rigid schedule that has worked for me in the past - most days are 5+ mile runs with one long run on Sunday. But this weather has thrown me off it. Time is running out and I feel like I'm falling behind with every 'code orange' day (and I suspect August will be filled with them). Any tips on how can I get to marathon fitness in this swamp?

Craig Stoltz: Run before 9 a.m.

Run after 8 p.m.

Do not, do not, do not do a long training run in this heat. You run serious risk of heat exhaustion or, far worse, heat stroke. If you feel you *have* to run in this midday heat, it might be time for a gut check: has a habit you've taken on to be healthy led you to risk your health? Not a good sign.

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College Park, Md.: Relevant to the heat: I've gone from running my 1-hour training runs outside to running them on an indoor track. The only problem is that the track is only 1/10 of a mile, so I'm making a lot of turns. I wonder, will the tighter turns make me more prone to injury (I have a slight history of bursitis), or will the softer surface (I'm usually on asphalt -- Bad runner!) be better for that?

For the record, I've finally broken down and ordered an mp3 player for when I run inside, to break up the monotony...

Craig Stoltz: Any runners have advice on this?

I know I used to run on the indoor track at the downtown YMCA and each day they reversed the direction of the run in order to make sure people didn't develop a one-way "lean" into all-left or all-right turns.

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Waitressing: Hey Moving Crew, does waitressing count as my activity for the day? I've become very busy over the last month, working full time and going to school full time that I've been using waitressing as my source of exercise. I really don't have time to get the gym as I had been before I went back to school and working full time, so could you please tell me if this counts? Or are there some other quick exercises I can do to supplement this activity so that I'm not missing anything? Thanks!

Craig Stoltz: Wear a pedometer; if you're taking 10,000 steps per day you're sufficiently active to remain healthy. Not fit, mind you, but healthy. Which ain't bad, of course.

And all you Crew members: Be sure to take care of all those waitresses out there. They're working hard to make your meal pleasant. (Ding! Ding!)

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In response to running and rest...: I heard some great advice once from a pro about rest:

"The worst thing you can do is work too hard on their rest days and not hard enough on days when its supposed to count."

Now that's for someone running everyday, but it applies in that you could run less days, say three or four days a week, but make those days count. Run faster, farther, and at a greater effort level. And then on the days that you don't run...stay off your feet and really rest. You'll see better gains all around.

Craig Stoltz: superb advice, Crewster. Thanks much.

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Silver Spring, Md.: Hi there! Love the chats. I have a motivation problem - developed plantar fasciitis a few months back while training for and; running a 10K. I saw a doc and am cleared for running now, but am having a hard time getting motivated. Due to work/family constraints, the only time to work out is in the morning. Any tips on getting myself back in the habit of getting out of bed early? What motivates you?

John Briley: What motivates me? Pull up a spinning bike and stay a while, Silver Spring, it's a long answer. My love of sports, for one thing - basketball, tennis, mountain biking, skiing, kayaking, trail running, Frisbee, etc...

Being in a modicum of shape allows me to keep up with my friends and enjoy these things without conking. Also, it's the knowledge that I almost always (except when I've injured myself!) feel better after a workout than before. The blood flow, knowing I did something good for my body, the clearer head (lots of science on this, though no study yet has concluded precisely why this happens) - it all adds up to a happier me post-workout.

And, of course, regular exercise gives me a little dietary leeway. Not to eat junk, but to have that third beer on a given night, or (what the heck?) add the melted swiss on the turkey sandwich. Of course, we all have our vanity and the better I look (usually) the better I feel.

Now, to Part 1 of your question: Try getting up just 10 or 15 minutes early for a week or so and taking a light jog or brisk walk. Not sure where you live, but most neighborhoods - urban and suburban - should allow for this. If that habit takes, you can start to tack on an extra five minutes a week or every two weeks, so that eventually you've got 45 minutes for a jog in the a.m.

Do allow yourself a little extra warm up time in the morning, especially when (IF) the temps ever cool down. So maybe start with a fast walk then break into a jog after a few minutes.

Drop back here for added motivation anytime.

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Washington, D.C.: Hi! Thanks so much for your always sage advice.

So, I wasn't exercising at all - nothing, nada, zip. I hurt my knees awhile back and let it keep me from working out. For the past six weeks, I've gone to the gym four to six times a week. Weekly, I'd say I'm averaging three to four hours elliptical (need low impact b/c bad joints), 2.5 hours challenging yoga, and two hours weight training. Oh, and lots of stretching. I'm challenging myself but being careful not to kill myself at the gym - in the past, I've either injured myself or pushed to the point of extreme soreness, both kept me from returning to the gym.

I feel more energetic and stronger. However, the scale hasn't budged, not even a bit. I thought that by going from no exercise to a fair amount of exercise, I'd lose some weight or at least slim down.

Do I absolutely need to change my diet? I don't have the best diet in the world, but I drink loads of water, eat nonfat dairy products, try to avoid preservatives, fried foods, corn syrup, etc. I also eat a ton of raw veggies and not much meat. And, when I'm really hungry, I eat something healthy like carrots or Kashi cereal. I'd give myself a B+ on the food (weaknesses include French bread and pasta).

I was really hoping I could just increase the exercise without changing the diet. Do I just need to be more patient and wait for results?

Thanks so much for your help! Please assist this exercise newbie in finding the right path.

Craig Stoltz: Take heart, newbie. First, see the answer I gave to a similar question above. But, in addition, you need to take a good look at your eating. As a Crewter above said in a very useful response, you need to log your food for at least a few days and estimate calories in. It *almost always* turns out people are consuming more calories than they thought, and that accounts for the lack of weight loss.

So it may not be the quality of food (I'm a B+ on my *best* days), but the quantity. Give it a try and see what happens. Let us know.

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New York, N.Y.: Any suggestions for a good DVD on stretching? I'm not so into yoga, but I'd like to work on my flexibility.

Susan Morse: Hi New York,

Because there are so many fitness videos out there of such varying quality and because exercisers too come in so many different conditions, sizes, needs, from time to time, we like to ask chatters to share their recommendations for favorites. Your question reminds me that I think it's time to do that again.

In a previous chat, one writer was enthusiastic about videos by Cathe Friedrich. She's got one called Total Body Stretch--but can't say I've tried it. Collage Video is a good place to look for suggestions in general. But let's put question to others.

Suggestions for a good stretch video, chatters?

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Omaha, Neb.: Can you suggest the best way to get a strong glute workout on a stair machine? The different settings ("cardio" "fat burner" "cross country") are pretty vague. I usually do speed intervals, which is a great cardio workout, but I seem to be relying on my calves and quads. Thanks, as always, for doing this chat!

John Briley: Hi Omaha,

Your glutes will engage during most settings on those machines but (it seems to me) work harder at higher step settings. You lower settings work your calfs and lower leg muscles more. As you go up, you get more into quads and glutes.

Also, keep your upper body "quiet" on the machine, focusing your effort and movement on the lower half. Try not to bounce or lean on the handles.

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Heart rate formula: I've always read/heard that the formula for determining your max heart rate is 220 minus age, not 200. Then the previous 29-year-old poster who is exercising at 175 (above his "max") is still working hard, but not above his (220-age) max.

Craig Stoltz: Ah, I didn't check the poster's math. Thanks much for this correction.

Yes, it's 220 minus your age. Never mind! (Though the K. formula and the Borg chart are indeed useful for folks who find their HR falls outside the norm.)

Did I mention that I was an English major in college?

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Downtown D.C.: Dear Moving Crew,

I walk a lot and I walk fast. I walk about three to five miles several times a week at a clip that many people have a hard time keeping up with (I'm a native New Yorker so it comes naturally). While the pace is fast, my heart rate never gets that high - I stay well below the 65 percent threshold. The only way for me to get it higher is to jog. My question is am I getting any health benefits from the walking if it isn't getting my heart rate up high enough? Or, should I just jog instead. I should note that when I jog my heart rate goes way up and I am usually above 85 percent. What to do?

Craig Stoltz: DDC via NYC:

It sounds like you are in quite good cardio shape, and that the walking doesn't challenge you sufficiently to keep improving your heart-lung machine.

If jogging is unpleasant (it is for me), try to walk with 30- to 60-second intervals of jogging in between. Good things will happen to your HR--it'll vary from the 60 to 80 percent max HR most folks want to be in -- without the tedium of a jog.

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Washington, D.C.: Hi...I'm registered for my third Marathon, but I'm having A LOT of trouble getting motivated to run. I play soccer regularly, and work out on an elliptical machine at the gym. I've got no problem maintaining about 150-160 heart rate for an hour (I'm 40), but somehow I can't bring myself to run. By the way, I have a BMI of 33, but was a "clydesdale" in both previous Marathons. Do you know of a beginning running group that might motivate me? Or any other ideas?

John Briley: Maybe you should find another competitive exercise outlet? Of course, training for a huge race requires many episodes of "man, I don't want to do this today" but if you're really hating it, perhaps you should move on to cycling or something else? If you hate it and keep doing it anyway, you eventually will leave it for an extended period, probably with some level of ill will.

That said, check out the road runner clubs in and around D.C. (just search "D.C. Road Runners", with the quotes, on the Web). They have groups at many levels. Also, Potomac River Runners is a good group, and skews to the more serious runner (and, admit it, you HAVE done two prior marathons).

Good luck with this. I am NOT trying to talk you out of a good habit, but there's no reason you be kicking dust all day/week/month just to try to prove something that you've already proven twice!

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Fairfax Station, Va.: Do we burn more calories exercising outside in this heat? Sure feels like it ...

Craig Stoltz: I don't know, but nobody should do it for that reason. Nobody should be outside running right now, or until close to dusk.

If you see anybody out there, report it to Briley, who travels the D.C. area with a mobile "cooling van." He wrestles disobedient runners into the back and covers them with ice and lectures them about the dangers of heat stroke. It's a strange practice, and probably illegal, but Briley's heart is in the right place.

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Silver Spring, Md.: Crew, thanks for your time. I'm in my mid-20s and not in bad shape but I'd like to get into good shape. Here's the catch: I don't want the expense and hassle of a gym. I can jog outside (carefully on days like this) but what can I do to set up a workable, not-too-expensive home gym? Any options short of buying a Bowflex?

Susan Morse: The secret's out: You can train at home with some pretty simple, inexpensive equipment. The basics usually include rubber tubing, one of those big, air-filled stability balls (from about $16 to $30), a gym mat and some hand weights or medicine balls (about $20). You're not a wuss for doing so. Some personal trainers use basic equipment like this for training clients in their homes. Physical therapists often use little more than such equipment, too.

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Washington, D.C.: Hi. I was hoping you could give me some feedback about my current fitness routine and whether or not it will help me achieve my goals. I'm 38, 5'7" 160lb, and would like to lose 20 pounds. For cardio, I walk about 60 minutes, six days a week (this is in addition to the normal walking of a city dweller). I am also lifting 4xweek (this is in a good week, although it's never less than 2xweek) split between lower and upper body work.

I've been doing this for about six weeks now, although some weeks have not been as active as what I described above. But even in a "slow" week I probably walk 4x and lift 2x. I've lost about 5 pounds and have seen an improvement in strength. This is not my first time working with weights, but it's been a few years. Is this good progress? Is there anything you'd recommend that I change? Thanks! Oh, and yes, this is combined with healthy eating!

Craig Stoltz: This is a great program and fantastic progress. Anything more than a pound (to, all right, 1.5 pounds) of weight loss per week suggests a program that's unsustainable (and therefore likely to fail in the long term).

As you progress: freshen your workout with new exercises (or different reps, sets, etc.) every six to eight weeks. And I'd recommend getting a heart-rate monitor to make sure that as your fitness improves, you are challenging your heart-lungs with enough intensity to keep improving as your body adapts to your level of activity.

Congrats on a great program and progress! Let us know how you're doing a month from now.

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Boston, Mass.: Hi there. I sprained my ankle pretty badly about a month ago. I had some laser therapy a few weeks ago to help with the healing, and I think its come along quite well. I set a date of August 1 to start running again (although, given the heat wave looks like its going to be a few days later). What can I do to make sure that I work back into my running routine without injuring the area again?

John Briley: See my post somewhere above about coming back slowly. While it does not apply directly to an ankle injury, the principle is the same: Come back slowly, testing the ankle with definitely-less-than-you-used-to-do workouts, and closely monitor how it feels afterward. Do the stretches and icing your doc recommends and, if you feel any notable pain (beyond the generalized discomfort that comes from reintroducing a healed injury to exercise), back off.

Be patient, stay slow for a week, then GRADUALLY ramp back up. When this goes well, you will finish workouts feeling good, not like you're on or over the brink of re-injury.

Aside from the laser work, I hope you did all those range-of-motion exercises with the stretchy bands? Those are crucial for ankles.

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Washington, D.C.: Thanks for taking my question. I've been working out in the gym since April. I'm relatively new to this kind of thing. I've been circuit-weight training plus 20/30 minutes on elliptical three days a week (thanks for the great article by the way. It made a huge difference in my technique). Two days a week I walk on the treadmill for one hour at an incline and pace of 3.5 miles per hour. The last two times I've been on the treadmill my left-foot went completely numb. I loosen my shoe but that doesn't seem to be the issue. Should I be concerned or is this something that happens. I should say I've never had this happen on long walks outside the gym in the past. Thanks.

Craig Stoltz: We get this one fairly frequently; it's happened to me. The advice from trainers is usually to switch your cardio workout--a version of the old "if it hurts, cut it out" advice. Some folks have said that after a layoff they have returned to the offending machine and have not had the problem recur.

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15K: So I joined a half-marathon training program, all psyched up about it, until I wanted my Saturday mornings back...and now it starts at 6 a.m.. The hubby and I haven't officially quit yet, but I don't want to do it anymore, and I feel guilty about being a 'quitter.' The thing is, I HATE running. I like the feeling of accomplishment after a run, but when I was growing up my main form of exercise was dance classes of all shapes and sizes, and so I'm used to exercise that engages all of your muscles, most importantly my brain. I get so bored while running and I miss the mental engagement. But, my concern is this: do aerobic DVDs (like tae bo and others) match the fitness benefit of running?

John Briley: You can match the fitness benefits of running if you achieve similar intensity in those other activities. See my prior post on running and the love (or lack thereof) of the sport.

You joined the program with good intentions. If you are quitting for the reasons you cited, that seems completely valid to me. Don't beat yourself up over it. Find what you love and pursue that.

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Washington, D.C.: I ran a marathon five years ago. I weighed 180 pounds when I crossed the finish line (I'm a female). Since then, I have gained 40 pounds. I would like to begin running again, but it's too hard (plus, if I can be frank, I can't find a supportive enough sports bra). I've been just walking but isn't cutting it. Other exercises don't appeal to me. What should I do?

Craig Stoltz: Hi Washington, congrats for having the motivation to return to exercise. My weight has increased seven pounds in the last six months (hey, even Crew Dudes have setbacks, bad habits, etc.), and I can tell how much harder it is to run, walk hard, even do daily activities with that extra poundage. So you should expect things will be tougher with 40 more lbs.

I'd recommend walking, but getting a heart-rate monitor and making sure your HR is within the 65-80 percent of HR max when you're walking. Walking at the proper intensity is plenty of challenge for almost anyone. And for people carrying more weight than they'd like, much easier on the joints, self-esteem, etc.

Good luck, and let us know how it goes.

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Arlington, Va.: I have been seeing a personal trainer for a month. I just wanted to get your opinion. My weight is going up and down a bit - in the 5 pound range. Also, I feel bloated a lot and don't feel much in the way of changes.

I do think he's a great trainer and he's pushing me hard, and I haven't done this much weightlifting before. We meet once a week. My goal is to get more tone, and he's doing high reps/low weight for that. Do you have any perspective on when I might see some changes, and on the weight yo-yo? Thanks!

John Briley: Have you clearly stated your goals to him? Most trainers I've worked with focus on strength because they can stay engaged with you throughout the workout (and, of course, because it IS good for you). But you still need cardio - are you getting enough on your own, or has the trainer advised a certain level every week?

Focus on that, and on diet, and make sure your trainer knows what you're after.

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John Briley: We are out of time folks. Thanks, as always, for the lively participation. We'll be back in two weeks, sweat-absorbent towels draped over our necks. Meantime, grab some lemonade and take it easy.

- The Cooling Crew

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