Fitness - Moving Crew

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. 15, at 11:30 a.m. ET to talk with you throughout the hour.

Submit your questions or comments before or during 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: Hello Crew!

We usually start the chat with some snappy, snide or borderline offensive remark about something or other fitness-related. But today, we're taking our own advice from the Moving Crew column and incorporating 'active rest' into our chat. But we still have plenty of fitness and exercise advice for you - and some of it undoubtedly will be snide - so let's dive right in...

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Washington, D.C.: Hello crew, I think I have plantar fasciitis. My arches hurt something fierce when I step out of bed in the morning, as well as by the end of days that involve periods of standing. I've started doing the stretching exercises I've found online to relieve this, and eliminated jogging intervals on the treadmill at the gym (focusing more on brisk walks and elliptical), but sometimes I feel like I'm only making things worse. The pain has only started recently. Any tips on how long it takes to get some relief? Many thanks.

John Briley: Hi D.C. - Sounds like you've correctly self-diagnosed. We are re-posting a column I wrote last winter on this, and hopefully that will help. I know it's frustrating (how? because I too had P.F. at one point) but *REST* is your best friend right now, plus icing the foot (feet) during periods or acute pain. Read the column for more detail.

Good luck -

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washingtonpost.com: Plantar Fasciitis: Trouble Afoot , ( Post, Feb. 28, 2006 )

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Chicago, Ill.: My company moved from the city to the suburbs two years ago. As a result, we left a building that had a free health club that I used, and my commute went from 45 minutes to 1.5 hours. I can't afford to join an expensive club, and I don't have a lot of free time to exercise when I get home from work. I also don't feel safe exercising alone at night. I can't run due to bad knees, and walking isn't much of a workout when you live in a totally flat city. Help! What kind of an outdoors workout can you recommend for me?

Susan Morse: Hey Chicago, we feel for you. An hour and a half commute --ouch! -- ain't no fun, no matter how you slice it. If exercising before work isn't an alternative, you may have to look at your building space more creatively. Hoof it up and down the stairs a couple of times a day. That'll go a ways toward supplementing those longer lunchtime walks you should still take--flat or no. You might see if there are cheaper university athletic facilities nearby you can take advantage of. Back home, at night, you can make up for lost time indoors with simple equipment like an inflatable ball, stretch bands and hand weights. Remember, you don't have to do activity all at once for it to count. Good luck. Let us know what works.... Oh, and check out Sally Squires's Lean Plate Club column in today's paper on "driving yourself to fitness"-- meaning, some exercises you can do (yes, you can) in the car!

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Dayton, Ohio: I started an exercise program in 1996 when I was 43 and in perimenopause. Since then, my options for exercise have been whittled away by various injuries. I had a good, conservative trainer, but developed bursitis in my hips, knee, and shoulder; sciatica, neck muscle spasms, and various cartilage inflammations. (Is there something about menopause that predisposes a woman to joint injuries?) Weight lifting now hurts my neck and hip; elliptical trainers and bikes aggravate the sciatica; swimming gives me ear infections no matter how well-protected the ears. All I do is walk and it gets old after a while, not to mention losing its effectiveness. Any suggestions? I do play golf twice a week despite the neck issue. Thanks!

John Briley: Hi Dayton,

Menopause is accompanied by a drop in bone density, but that alone would not explain your pantheon of minor ills. Also, as we age, fluid content in our joints goes down, which would contribute to some of what you describe.

Have you tried yoga? You could get into a mellow class that does not aggravate any of your pains (tell the tech your issues; he/she can help you avoid painful poses) then progress from there. Also drink ample water to help keep joints hydrated.

Avoid high-impact exercise until you get some of these things under control. If you find you cannot, consider seeing a physical therapist for the more nettlesome issues.

Check back periodically and let us know how you're doing.

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Washington, D.C.: I read some of your archived articles and there was one where a trainer suggested only doing one set when lifting weights. I always try to do three sets or until I lose form. Do you need to do more than one set?

John Briley: Hey, I'm glad someone besides me goes back and reads those things! No, you don't need to do three sets. Two options:

1. Do two sets like you are now, choosing a weight that brings you to near failure after 8 to 12 reps.

2. Do one set of s-l-o-w reps - three seconds up, pause, four seconds down - with a weight that approaches failure after 10 to 15 reps.

With the type of lifting you do now (i.e., #1 above) studies have shown one set good, two sets fairly significantly better, three sets better but not by as wide a margin.

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Washington, D.C.: What is the deal with the lap pool at Hains Point? Can you go and swim laps (not just wade around) even if you do not belong to a master's swim team?

John Briley: Hmmm, I don't know. I would imagine so since that is a public facility. Any other Crewingtons have any insight?

If not, try calling the pool (or, of you can't find a #, call the golf course and asked to be transferred).

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Washington, D.C.: I'm looking to add swimming to my routine, but my gym doesn't have a pool. Are there any universities or community centers in the area that would allow me to swim for a (relatively) small fee? Must be Metro accessible. Thanks!

Susan Morse: Hi Washington,

Good question, and one that keeps popping up. Because I'm sure there are such facilities, but I've lost track of where they are and which ones are open to the public (I've heard that's true of the Takoma Park campus of Montgomery County Community College and the old Gallaudet campus in NW, but haven't checked lately), I'm gonna turn this one loose to other chatsters.

Fellow swimmers, what say you? Where are those less costly swim lanes hiding?

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Madison, Wis.: Greetings from the Midwest!

My question is regarding proper nutrition for exercise. I'm a runner - I've completed a marathon, do 30-35 miles a week, and am now working on building speed (I also include weights in my routine, and cross-train a bit as well). Despite this activity, I could stand to lose about 10 pounds (and yes, it really does need to come off). So I'm doing the South Beach diet and have one week left of the no-carbs, no fruit Phase I. I've noticed a definite decline in my running performance, but I figure it will help my running in the long run if I can take off some weight. My question is, will rigorous training during this diet put me at risk for injury? Thanks for your help.

John Briley: I am not familiar with that diet, but if you're body is telling you to back off you should either listen to it or recalibrate your diet to get your old spark back.

Yes, even a few added pounds puts significant extra pressure on knees, ankles, etc. but you should be able to find a safe, healthy way to lose weight without a major drop in energy.

Is all else stable in your life - sleep, job stress, family, etc.? External stressors can drain our energy as well.

If you want to stick with this particular diet for a while, make some minor adjustments in your running program until you feel as good about your training as you used to. And - to finally answer your question - exercising hard while fatigued does increase your risk of injury.

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Gaithersburg, Md.: Post-menopausal exerciser, here. Several years ago, when I began moving from a fat slug to a thin "adult onset" athlete, I had periodic flare-ups of knee inflammation. Those went away entirely (as did considerable knee pain) when I started taking glucosamine and chondroitin. I have been taking these supplements for 4 years now, and have had -0- flare-ups. Anecdotal evidence, I know, but maybe it would work for the peri-meno poster.

I've had my share of other injuries: ruptured lumbar disc, calcified biceps tendon. What I've done is get patched up, when necessary, and modify my workouts to work around the affected body part, until it is stronger and able to take a little more of a (still conservative) workout. I also pay attention to stretches and warm-ups . . . very important, as older connective tissue is more fragile.

At 53, I consider myself to be in the "body part management" business!

John Briley: Thanks G-burg! Good post. Studies vary in their conclusions on the effects of gluco-chon, but it really does seem to work for many people, based on reports, especially as we age. Keep up the good work!

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Gym equipment: Hi, I generally get my exercise through sports or other outdoor activity, but sometimes I hit the gym. I'm really bored with the aerobic machines, so end up switching to another type within about 10-15 min. Assuming I keep my heart rate up, is there a drawback to moving from the elliptical to rowing machine, bike, and/or treadmill throughout my allotted cardiovascular training time?

John Briley: No drawback at all, and in fact this is a great way to approach training: Keep your body guessing, work different muscles, avoid boredom (or at least try to fight it) and keep your heart rate up. Excellent.

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London, U.K.: Love the chat, Crew, just wish the time difference wasn't so great (hence me posting early).

I've got a question about weightlifting. Roughly, how long should you lift at one weight for? How do you know when you're ready to move up to a higher weight? I'm a 25-year-old male who does a mix of cardio and lifting a couple times a week. I'm not looking for Schwarzenegger-type guns, but I would like to build a bit of muscle and keep my body from getting too used to things.

Thanks!

John Briley: Hi London and thanks for playing today. You should look to progress when you are no longer challenged by 12 to 15 reps of a given weight. Go up by 5 pounds (or 2 kg, if that's what you're working with) and see how that feels.

See my above post on number of sets - some good intelligence there for you.

Also, try to get cardio on more than a couple days a week - shoot for four to five - and keep lifting two to three times a week.

Last note: Make sure you work muscles in the back - hamstrings, calf, lower and upper back, etc. - to ensure your body is balanced. You don't always see those muscles in the mirror but neglecting them will throw you off center and increase your injury risk.

Good luck.

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Washington, D.C.: Hello! My friend is in his early 20s and he has a very busy and unpredictable work schedule yet really wants to get back into a fitness routine. The problem is-that he will not go to the gym alone due to lack of motivation and insists on my attending with him. However, our schedules do not match well. What advice/motivation can I give him to help him go about it himself--time management and lack of motivation being his problems--that are not cliched and entirely predictable?

Susan Morse: Oh, Washington....Carolyn Hax would have a ball with this question...and your friend's demand. Is this friendship or indentured servitude? Okay, okay, you want to help him, and it's true that exercising with a pal is one of the best motivators there is to keep at it. But sounds to me like either he has to commit to a regular time you can plan for--say, before the craziness of the workday begins--or he'll have to look for other methods of behavior reinforcement. Like keeping an exercise diary and aiming to get a daily hour of exercise in one way or another.. rewarding himself with some treat (not food) for every week accomplished. He might get some other ideas from a Sally Squires column titled "Holding Fast for a Change." We'll post the link.

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washingtonpost.com: Holding Fast for a Change , ( Post, Jan. 21, 2003 )

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washingtonpost.com: Today's column: Even Bruno Believes in Holidays , ( Post, Aug. 15, 2006 )

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Yokohama, Japan: Dear Moving Crew,

I am a 35 year-old man and I've been exercising for a year to get my weight down and reduce my body fat percentage. I am 6-1 and a year ago I weighed 230 lbs, which I've since reduced to 195. My primary goal in exercising is to reduce my body fat percentage, which is at about 18% now. I've kind of hit a plateau recently. I'd like to get my body fat down to at least 12%, so should I be trying to lose weight to do that, or can I reduce my body fat without losing weight? Should I go through phases of "bulking "and "cutting" like bodybuilders apparently do? Lately I've been jogging about 5 days a week in the morning for 30 minutes and lifting weights in the gym about 2 or 3 days per week. I read one article that suggested that for burning fat, the jogging should be low intensity because high intensity running burns carbs instead of fat. Is this correct? I had been doing fairly high intensity running for part of my run.

John Briley: Wow, we're big time here - London, Japan, Dayton...this is great! Okay, a few things:

1. The advice on jogging intensity is misleading. While your body does access fat stores for energy more readily at low intensities, you will still burn more fat overall at higher intensities simply because you're burning more energy overall. No problem throwing in a couple mellow days of running per week (see our Moving Crew column today), but don't be fooled by the low-intensity hype.

2. Perhaps your fat reduction has plateaued because your workout has gotten stale? Mix it up - do different things for cardio, work in intervals one or two days a week, mix up your strength training (you can work the same muscles with push-ups, bench presses, machines, medicine balls, exercise bands, etc.). Once your body gets too used to routine it gets more efficient and begins expending fewer calories to accomplish the same tasks.

3. You can reduce fat without dropping weight, if you are adding muscle. You *cannot* "turn fat into muscle* but by burning more calories than you consume you will lose fat, and by challenging your muscles with strength training you will gain muscle mass.

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Fairfax, Va.: Hi, I'm turning 50 and used to work out on a regular basis.... I have since lost interest in working out and am going through menopause... and have gained 25 pounds. I really would like to get back into working out. Please help me!!

Susan Morse: Hi Fairfax,

Walk walk walk walk. No, you don't have to stop there, but, especially if you've let your exercise regimen, um, slip, don't underestimate the ability of that simple activity to help burn off calories and start getting you back in shape.

Basically, you want to start slow, in whatever you do, and build up over several weeks to 40 mins. a day.

We've got a column for you that may help. Look for the link to "Just Starting Out? Not So Fast."

Good luck!

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Arlington, Va.: Hi Moving Crew!

Could you help me in giving advice to a friend who wants to work out (and pays for a gym) but won't go by himself because of lack of motivation and has difficulty with time management as he works about 50+ hours a week with a rotating and unpredictable schedule. I can't help get him motivated-- without me going with him which is difficult because of conflicting schedules. Please help!

John Briley: How can we be sure he's reading this? Do you have him pinned in a half-nelson right now in front of the computer? In that case I'll be quick in case he breaks free:

Find some form of exercise he enjoys and focus on that for now. There are many many options for getting a workout outside the gym. Can you meet for lunchtime walks? No? Maybe sign up for a rock-climbing or kayaking class out by Great Falls.

Maybe rent bikes and ride the bike path to Mt. Vernon.

I know these are ideas, not motivation per se, but I'm trying to shift your thinking on this. One maxim of exercise is that people will not do it if they hate it. If he hates the gym, forget it.

As for real motivation, tell him to take a few minutes out of his busy schedule to read about the ills associated with (or exacerbated by) poor fitness - obesity, diabetes, arthritis, heart disease, poor mobility, etc.

Keep it fun and incremental. I inadvertently turned numerous people OFF from mountain biking by taking them on hard trails too early. They invariably thought, 'Wow, this sucks,' and never wanted to do it again.

Pop back in here occasionally for more ideas.

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washingtonpost.com: Just Starting Out? Not So Fast , ( Post, Jan. 25, 2005 )

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Washington, D.C.: Here's the thing: I've found if I don't have a snack before I work out, I can't last nearly as long. That means adding calories. On the other hand, a big reason I work out is to lose weight. That means burning more calories than I take in. How do I find the balance?

John Briley: You're close D.C. Just account for those calories and trim your intake elsewhere. And make sure you eat good calories - low in trans and saturated fats, high in fiber and vitamins and minerals (do I sound like a cereal commercial? sorry).

I know we say that to lose weight calories out need to exceed calories in, but obsessing over every single calorie can drag you down. If you're getting good workouts throughout the week, have enough energy and feel good about yourself - then that's a great start. Exercise has many benefits beyond a slimmer you.

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For Washington, D.C.: Residents can swim for free in lots of D.C.'s pools. Go to the DC government site and look under parks and recreation. There's free swimming at Marie Reed and the Takoma Community Center, for example.

John Briley: Thanks! Good intelligence.

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Falls Church, Va.: Hi Crew, you were talking about joint fluid decreasing as we age. I've also heard that people who have low body fat can have decreased joint fluid, making them more likely to get (or maybe just aggravate) injuries.

I'm female, 48, and my body fat is in the range of 11 to 12 % now (on the very low side for a woman). A couple of years ago, and for many years, it was around 50%, so I know my knees took a real pounding then. I've been doing a lot of running, biking, and swimming while training for a couple of short triathlons (my first time), and I've started feeling some pain in one knee. It keeps moving around a bit to different spots around it - kind of weird. I'm not aware of having done anything specific to injure it. I think it's just overuse. I also do a couple of hours of weight training each week.

I'm wondering if this joint fluid issue might be factoring into it. Do I need to be more careful? I do take glucosamine and chondroitin, and have the last couple of years. That seems to help, but not enough with this now. Maybe I need to take a more extended rest?

Thanks.

Susan Morse: Hi Falls Church,

Before blaming low body fat for middle age (sorry) knee pain, I'd be more inclined to consider joint abuse and trauma (think, jogging, falls off skis & bikes), genetics (in animals studies, at least, scientists have found genes that seem predictive of arthritis), age, and body weight. One of the first things an orthopedist will recommend for knee pain is losing weight--to relieve the amount of pressure on that tricky joint.

Speaking of orthopedists, it might be time to see one, if you haven't already. Knee pain can take so many forms and have so many causes. Best to have it diagnosed and get a more definitive answer on how to treat it. In the meantime, I'd ease up a bit and see if that helps. Good luck.

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Washington, D.C.: Any suggestions for good core excursuses that I can do at home with no equipment?

John Briley: Yes, yes, yes. Start with crunches - lie on back, knees bent and together, feet flat on floor, arms across chest, and roll up until your shoulders and upper back are off the floor. Give me two to three sets of 15.

Then the plank (see

www.sportsinjurybulletin.com/archive/core-stability-exercises.htm

for this and some of the ones that follow). Then push-ups - yes, push-ups: If you do them right you will engage your core (ab and back muscles) to your everlasting benefit. Then bridges. Then side bridges.

Consider investing in a stability ball (about $25), those big air-filled orbs that look like they escaped from an astronomy book. Lots of good core exercises on those, from basic crunches to advanced balance moves.

Last idea: www.push.tv has great DVDs with a variety of no-gear at-home core exercises.

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Alexandria, Va.: Fairfax Co. has great public pools! Costs less for residents, but open to all. Check out: Fairfax County Parks

Susan Morse: Thanks, Alexandria. Montgomery County, too. Mont Co Aquatic Center in Bethesda is terrific.

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To the people with unmotivated friends:: Get new friends. Sorry, that's harsh, but come on. No one can do the work for anyone else. If someone is not motivated themselves, why should you break your neck to find ways to inspire them? I just think this is a huge red flag.

Susan Morse: Another vote for independence. Thanks.

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Roselle, Ill.: Thanks for taking my question. I run 30 - 40 miles a week and have been running for a long time...18 years. My question is: When I do my long runs 10 - 12 miles, I hardly get three- four hours sleep. Does extended exercise adversely affect sleep? Thanks.

John Briley: I have heard this from other chat participants, Roselle. I do not have a scientifically sound answer for you now but will look into and perhaps write a future column about it.

If you have not done so already, check with your doctor about this. Extended exercise of course elevates your heart rate but if you're in good fitness (and it sounds like you are) your HR should drop to near normal within 30 to 40 minutes at most, even after a 10- to 12-mile run.

Email me at move@washpost.com and I will try to get you a complete answer.

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Washington, D.C.: If you have a DC driver's license or residency, you can swim at any of the public pools for free. The outdoor ones are open from Memorial Day to Labor Day, and the indoor ones are open all year round. Go to this website for more details: D.C. Swimming Pools

John Briley: Excellent - more details for the aquatically inclined! Thanks D.C.

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Maryland: I've been working out twice a day recently. I've been getting plenty of water, etc.. Usually cardio in the morning and cardio and lifting in the evening. My muscles feel fine but wanted to get your opinion -- is there such a thing as too much cardio (2-3 hours a day?)

John Briley: See today's column on rest, Maryland (posted above). You do want to take at least one day off per week. Beyond that, your body should tell you what's going on. If you have any pains - chronic or acute - or persistent fatigue, or simply wake up one night at 3:30 a.m. and find yourself jogging along 15 miles out on the C and O tow path in your PJ's, maybe you're cardioing too much.

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Alexandria, Va.: Lots of motivation Qs today...over the last 1.5 years I have lost 72 pounds, started running again, and am trying to complete 3 half marathons in Sept. as my goal for the year.

My husband started a new job in March, works 12 to 14 hour days, and has gained 20 pounds since starting the job. He complains about feeling bad, fat, etc., but it is hard to motivate when you are up at 6:30, at work by 7:30, get home at 8, eat dinner at 9:00...what can I tell him? We were playing tennis, but he has carpal tunnel so must lay off that and the rock climbing he was enjoying...I am trying to help, in both eating and exercise, but I know he has to come to it on his own.

Any thoughts, ideas, motivations, or inspirations that I can pass on?

Susan Morse: Gee, this sounds familiar. Some crazy way we live, huh? I know we begin to sound like a broken record, but one simple thing that might help, mentally and physically: the postprandial stroll. Meaning, walk after dinner, just the two of you, to reconnect, unwind and --without hardly trying -- get some exercise. Much more strenuous activity may have to wait until the carpal tunnel heals some. Sounds like, given his past activities, he'll be ready to get back in the action then.

And congrats to you on those major accomplishments of the last year and a half. Way to go!

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Farmington Hills, Mich.: I seem to be prone to ankle sprains - it happens about one or twice a year, usually during a soccer game, but the last one was during a step class. Everything I've read has suggested that I strengthen the muscles around the ankle.

Could you recommend some specific exercises that would help? Thanks.

John Briley: Yes, exercises good, but there's more. First the exercises: Get one of those balloon-material bands (probably sold online, plus every physical therapist has lots), make a stirrup, hold ends with your hands and put foot in the stirrup. Do 3 x 15 to 20 reps up and down, plus out to each side. Also, classic calf raises while standing on a ledge.

Other: Work on balance (yoga good) and agility (like running drills with cones or that classic high-stepping through tires laid on the ground - improvise if you don't have access to these things). Also make sure you are wearing the right shoes and are not playing sports while tired (I sprained numerous ankles due to this). Good luck!

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Arlington, Va.: I went running yesterday morning for the first time in a few months (yeah, yeah, but it was sooo hot this summer). I've been going to the gym semi-regularly. But I had to stop running after 15 minutes -- my muscles were fine, but I really couldn't breathe. Did my lungs get weak or something?

John Briley: You probably tried to blast right back into it where you left off. It takes a while to return to form - experts say it will take the same amount of time that you were dormant, so if you didn't run for five weeks it will take that long to get all the way back.

Don't get alarmed - you will probably get back to near-top form much quicker than that, just start a little slower, intersperse some walking with your jogging if needed and be patient with yourself.

I have been off for much of the summer due to hamstring injury. I expect my return to be pretty ugly.

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Washington, D.C.: Hi:

I've started and stopped running a bunch of times this year because of shin splints. I only run indoors on a treadmill and not very long distances. I've been told it's good to lay off if there is pain, but I do that for a few weeks, start again and there's still pain in my shins. Any advice? Is it stretching? That I need new shoes (mine are six months old)? Some other kind of shin exercise?

Susan Morse: Hi Washington,

It wouldn't be a bad idea to replace the shoes, and yes, exercise is a good idea.

Danny Dreyer, author of "Chi Running," a book we like a lot, recommends taking time off to heal, then doing exercises to strengthen the anterior tibialis (or shin muscle) by walking on your heals. The primary cause of the problem, he says, is bad form--pushing off with your toes. The idea is to learn to land on your mid-foot, instead, and relax your calves.

While you're healing--or learning, stay off hills; they force you onto your toes. You might want to check out his book. Good luck.

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Arlington, Va: I am severely overweight and want to slim down. What exercises are best for overall toning and slimming?

John Briley: Hi Arlington - good for you for confronting this. Start with walking. I know it sounds boring but that will establish the building blocks your body needs to progress to more intense exercise.

Find a pleasant space - local park, neighborhood, even a mall, anywhere you feel comfortable - and start with 15 or 20 minutes a day. You'll want to feel your heart rate go up a bit, but you shouldn't be pushing it too hard to start. Shoot for 3 or 4 days a week to start, then edge up to 5.

Once that gets *easy*, pick up the pace and add a few minutes a day, so that you're breaking a sweat during these walks and breathing hard enough that carrying on a conversation would be tough. Vary the pace and route as needed to keep yourself interested.

A month or two down the road we can add light strength training, so check back.

And if the walking suggestion is really a non-starter, for whatever reason, try cycling or swimming. You won't see pounds vanish in the early going but - trust me - this is how you need to start and that weight will fade over time.

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Va.: My toes start to get numb after a while on the elliptical. Is this weird, is something wrong? I just bought new shoes but it still happens. I try to wiggle my toes around and it helps a little. Any other tricks or something that I should be worried about?

John Briley: We get this one periodically and have been assured by docs that in almost all cases it is not a serious issue. Something about the way many people stand on the elliptical. Try to keep your heels down and spread the load out over your foot, not just ride on the balls of the feet all the time. Also vary your upper-body positioning so that you're not leaning forward the whole time (good elliptical positioning is more straight up and down anyway).

See if these adjustments help. Check back next time and let us know.

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Bethesda, Md.: Hey Guys love your chat. I am training to do a century ride in the beginning of October so I been riding about 100 to 150 miles a week. What other excercises should I be doing to cross train.

John Briley: Quads, calfs and core, plus back exercises. Make sure you do stretches to open up your chest - lots of biking tends to tighten all that infrastructure.

Calf and quad is obvious, but you also need the core because that's where a lot of cycle power originates.

And keep leg muscles loose with stretching. Good for you on that ride! Sounds great.

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Alexandria, Va.: What exercises do you recommend to overcome sciatica?

Susan Morse: Hi Alexandria,

Ow. So very sorry...and hope you heal fast.

You're right. Exercise to strengthen the abs and back muscles can speed recovery from the painful spinal condition. But...We have to beg off on this one. Because there can be so many causes of sciatica, and because some of these may require further medical attention, it's best if you see your doctor about recommendations for specific exercises. Heal quickly!

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Slightly odd question: This may sound odd -- and even embarrassing -- but it is an issue I am contending with as I work toward a healthy weight and a regular exercise routine. That is, how does one account for being a generously endowed woman? I have wrestled my way through the sports bra issues, and since I don't run, that is somewhat manageable. But how do I account for healthy weight? And how can I strengthen my core so that the "forward tilt" doesn't become problematic as I age (I am 37 now).

Thanks. (Not a question you can ask just anyone!)

John Briley: Keep your core strong to help support the rest of your torso (it has other benefits, but trying to stay on topic here).

And don't focus so much on what some chart says is a healthy weight for you. My BMI says I am way overweight and, well, I'm not. Just built like a fireplug.

Keep working out, watching what you eat and living a good, healthy lifestyle (with enough fun to remind you why you're alive in the first place) and the rest of it will take care of itself.

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John Briley: OK, team, we are out of time. Great chat today. We couldn't do it without you, so please come back (and bring your friends!) in 2 weeks for more fun.

Moving Crew

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