Fitness - Moving Crew

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

Health section editor Craig Stoltz and section contributor John Briley were online Tuesday, Aug. 29, 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: Hello Moving Crew!

Hope everyone is well today, and by 'well' I mean sufficiently exercised, toweled off, (hopefully) dressed and ready to get as rowdy and spirited as online communications laws allow us. Or, at least, to the extent that a fitness chat can get rowdy and spirited.

Anyway, no overriding theme today, just exercise, physical activity, working out and any other synonym you can come up for this jolly pursuit we call fitness (in fact, if you any good ones, please let me know. Sometimes I feel like a food columnist who has to invent a new way to say 'dinner' every week).

Enough about me, let's get into it...

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Not doing cardio: I have one of those odd-shaped bodies where I am very petite (not overweight) but shapeless and with a big belly pooch. My trainer suggested I do a fast paced weight lifting routine or power yoga three times a week. But she told me to cut out the cardio because I walk to work (about a mile round trip) and am active otherwise. She says that too much cardio will burn the muscle I build. This seems to go against everything I've heard about exercise, but does it make sense? I don't want to gain weight, but it would be nice to tone up.

John Briley: Great question, NDC, and one I might tackle in an upcoming column. The short answer: You would have to do A LOT of cardio to significantly deplete muscle gained from lifting, provided you have a balanced diet (to help replenish glycogen stores in those muscles and repair torn fibers).

A good mix of cardio and strength training will help you tone up. Also, be careful with "fast-paced weight lifting" as it raises your injury risk, especially if the weights are on the heavier side for you.

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Alexandria, Va.: Thanks for taking the question. I used to do all my exercise after work. It would consist of about 1.5 hours of cardio and about 30 mins of weights. But I found that I was just too exhausted after work to do two hours of exercising. So I now try to do an hour of cardio before work and a half and hour after work accompanied by some weights.

Is there a disadvantage to breaking up my workout over the day (either in terms of physical fitness or weight loss). Am I better to keep it all at one time? Thanks guys!

Craig Stoltz: Good morning, Alex, and thanks for joining the fray.

1. No, there is no meaningful difference in benefits between two sessions and one, assuming the same level of intensity and length of time. There are small physiological differences, but they are finicky and not relevant to basic fitness exercisers.

2. You didn't say how many days per week you work out, but 2 hours per session may be overdoing it, inviting injury or burnout. If you're doing it daily, that's certainly too much for anybody but a competitive athlete in training. So shifting from two total hours (one workout) to 1.5 hours per workout (two sessions) is probably healthier, and more likely to produce benefits with lower risk.

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Rockville, Md.: Hope you can answer this. Is there a recommended standard for the temperature inside a fitness facility? The gym I belong to is always way too hot (76 degrees yesterday with the outside temperature actually cooler). This discourages any kind of aerobic exercise.

Susan Morse: Hi Rockville,

I'm with you. Time to speak to the club manager. 76 is way too hot. Don't know of any set standard but sweating before you start working out would be a disincentive to me, too. Let us know how manager responds. This is a fairly common complaint we hear, and managers should be responsive to it --if they want to keep their members.

After all, there are other, cooler gyms....

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Silver Spring, Md.: Hey there. Love the chats. Two and a half weeks ago, my husband and I ran a half-marathon in Utah. However, we did all of our training here in Maryland. While I felt fine at the end of the race, my husband spent the next eight hours puking. Could it have been altitude sickness? (The race started at about 6,000 feet above sea level and ended around 4,500.) And if so, why didn't I feel sick at all? (I was maybe a little more tired and sore than usual, but I did run slightly faster than I did during training runs.) Another piece of the puzzle: I have lived more than half of my life at high altitudes whereas he was born and raised in the lowlands of Montgomery County; would that really make a difference seeing as though the past 1.5 years of my life have been here? Please help us solve this mystery before we start making up more medical diagnoses. Thanks!

John Briley: It is completely plausible that you'd have different reactions to altitude (and yes, his puking may well have been altitude related). Altitude tolerance varies by individual and is based largely on genetics. You can adjust that tolerance somewhat by training - including living in high country, as you once did - but I do not know the specifics of how much you can change your genetic predisposition.

I went to school in Colorado (don't ask how long ago; it's getting depressing) but live here now and have an easier time at altitude than my sea-level friends. Of course, I have not controlled that informal study for fitness level and other health markers, but I do attribute my alpine fitness at least in part to spending years at 6,000 feet.

Can't let you go without a lesson: Next time take a couple weekends out in West Virginia (beautiful in summer) and find some 3,000- to 4,000-foot training grounds. That will help you both prepare for the change.

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Washington, D.C.: My left bicep is significantly weaker than my right. Using the same size dumbbells, I struggle to complete 3 sets of curls on the left but can easily do 3 sets on the right. Is there anything I can do to even out this imbalance?

Craig Stoltz: Hi Washington,

Imbalances like this are common, and often exacerbated by using barbells, where the fact that one limb is carrying more of the load can easily be obscured. But you're using dumbbells--oddly, the recommendation many trainers make for correcting imbalances.

I recommend trying the following: Do the sets of curls one arm at a time. (Say) 8 reps with the left arm, 12 reps with the right arm, that would be one set. You likely will do fewer reps with your left; that's fine. Make sure it gets worked to near-failure in each set--that's what'll lead to muscle growth and improved strength.

Doing such imbalanced exercises has the added advantage of requiring other muscles to fire to keep you balanced--and you may also have imbalances there.

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Philadelphia University 8: I am a second year college student. With classes, school work, activities and the occasional time to sit down and relax, I hardly have time to work out. I was wondering what you think is the best and most efficient way for someone in my position to stay in shape without having to sacrifice too much of my time.

Susan Morse: No sympathy here, Philadelphia,

You're not gonna like hearing this, but in terms of balancing commitments and finding free time, this is probably the easiest you'll ever have it. Wait til you have kids, other family obligations, daily commute (okay, I don't know; you may have that now), etc. etc. (See, I knew you'd hate hearing that.) Bike to class--if your campus lends itself to that. Jod to class, if it doesn't. Bet your school has a decent gym or climbing gym or running track. Bet many of us here would be jealous. Failing that, walk, walk walk--to class, to job, to cafeteria, to everything you can. Keep telling yourself how lucky you are to be able to do that. Good luck!

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Arlington, Va.: I've been running through the summer heat, but today for some reason I felt worse than usual -- heavy, lethargic, slow, and plodding. Is that the humidity? Also, at the end of my relaxed 3-mile run, I could barely stand up -- my belly just felt all crampy and horrible. Is that dehydration or what? I had to sit down and put my head down! Ugh ... looking forward to fall! Thanks.

John Briley: Hi Arlington,

It could well be the humidity. The soupier the air the harder it is for our bodies to regulate temperature because sweat doesn't evaporate from our skin as quickly as in drier times. Imagine a dog trying to pant with its mouth half-closed: When sweat pools on your skin it obstructs the pathway of the heat trying to leave your body. So, on days like this you need to drink more water than usual, either before starting out or (ideally) as you cruise along - that helps your body regulate temp internally.

Not too sure about the stomach issue, but other potential factors for general malaise during exercise include diet and sleep. A good balanced diet of around 50/30/30 carbs/fat/protein should supply ample energy for typical recreational athletes, and at least 7 hours a night in the rack helps too (what you need, of course, may be a little higher or lower).

Humidity can really slow us down, even when the temperature isn't off the charts.

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Knee wary: Situation: "Older" knees -- sometimes fine, sometimes painful. No known major problem.

Goal: Keep them/me moving for another 40 years.

Questions: 1. Lunges are recommended for strengthening hamstrings. But it appears that the back leg has the knee bent and extended over the toes. Does this put too much pressure on the knee?

2. Any general thoughts on pros/cons of backpacking (35-40 pounds) on knees if legs are "in shape"?

Thanks!

Craig Stoltz: Hi Knee,

We are brothers (or sis-brother) in pain. I've been managing, and occasionally mismanaging, malcartilaginous (my coining; reuse with caution) knees for over 25 years.

The key with lunges is to prvent the *front* knee from extending beyond your toes. This prevents your weight from shifting too far forward and asking more of your knee that it prefers. I'm not aware of any risks involved with the back leg/knee with lunges properly done.

Drawing an inference from my own experience, and the fact that excess body weight contributes to knee arthritis, I'd think that the extra weight, carried for long distances, will not be good for touchy knees. I invite Crewsters of ill knee conditions to opine on that.

By the way, a great exercise for quads that does not carry much risk to knees is to do a half (or quarter) squat with your back against the wall, holding it until you weep uncontrollably or collapse to the floor (kidding: hold it until it becomes painful, no more). Repeat twice. That will really build those quad muscles, preparing them for dynamic strength and balance work that will protect your knees as the years, and the cartilege, wear on.

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Washington, D.C. - 20037: Re: Alexandria

I work full-time, and will be a part-time student, with my classes going til 9p.m. I have already made a plan that reads as follows:

M W F: Cardio after work

T Th: weights after class (aka at 10 p.m. when I get home).

Saturday: REST, or go for a walk (nothing too intense)

Sunday: weights at home.

It seems to be working for me, and I'm actually trying to lose weight with this plan. I feel like my body has enough time to rest between types of activity, and I'm not as tired as I was when I went to the gym for an hour of cardio every day.

Craig Stoltz: Thanks, 20037. That's a very well-designed program you have. Thanks for sharing it.

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Bellingham, Wash.: I was wondering just how long one should hold a stretch? My yoga instructor has us hold for 60 seconds or more ... Running friends say to hold 10 to 15 seconds... Instructors at the gym say 30 seconds... I am currently giving Active Isolated Stretching (AIS) a try.

Exercises

The Warton's recommend you hold thier series of stretches for 10 reps of 2 seconds or so, rather than one 30-second hold. The theory being that the muscle doesn't have time to protectively contract against the stretch. For the record I've been doing AIS for over a month now and feel pretty good out on the trail, on the bike and in the gym.

So who/what is right?

John Briley: I won't get into AIS here (chiefly because I haven't done all my homework on that yet) but will say two things:

1. Yoga is not the same as 'stretching' in the conventional sense. Yoga poses are designed to strengthen, stretch, promote balance, improve posture and help the practitioner achieve some inner calm. The physical idea is to heat the muscle, ligament, tendon, tissue, etc. up enough so that it will stretch more, but all of the above goals are incorporated into many poses.

2. If you have found a stretching program that works for you, stick with it (unless it hurts or calls for 'bouncing' to try to get a 'better' stretch - that is courting injury). I certainly use things I've learned in yoga during stretching, but I do not equate the two.

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Annapolis, Md.: Hi.

Here's my problem. I walk three times a week with my wife. When I do, I encourge her to walk, but do not get especially an aerobic workout, since I walk fast, and she -- slower. Can I change the way that I walk to up my heart rate and thus get a good workout?

Thanks.

Craig Stoltz: If you're flush, get his-and-her heart-rate monitors, which will (1) let you know if you're working "hard enough" to get an aerobic workout; (2) do the same for your wife.

Failing that, you can do heart-rate checks (fingers pressed against the fleshy part below your chin, right or left, counted for 15 second intervals and then multiplied by four).

When my kids were little, I'd walk with them, "sprint" ahead with a fast walk, then circle back to them. You walk farther and longer that way. Your wife may feel you're acting like a border collie. The alternative would be to have you step higher but at her pace, but then you'd look like a drum major. Choose your poison, I guess.

By the way, carrying light weights--there was a popular product called Heavy Hands that reigned for years--is now discouraged. It's believed to raise the risk of repetitive stress injury in the arms, hands, elbows, wrists, etc.

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Crystal City, Va.: Good morning and yes I'm a beginner. My question is, I have been drinking more water lately and find myself drinking way into the evening before I go to bed, and yes I have to go in the middle of the night. Is this healthy?

Craig Stoltz: If your pee is light yellow, you're doing fine. If it's colorless, you're overhydrating.

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Washington, D.C.: I don't know if it's just August or what, but I am having the HARDEST time motivating to get myself to the gym. While I am usually a 4-5x/weeker, nowadays I'm doing great if I'm there twice!

Any tips on motivating? Alternatively, anything I can do while I'm there to maximize my time?

Thanks Crew!

Susan Morse: Hey Washington,

Wait a few days, and you'll be able to say, I don't know if it's September or what, but I'm having the HARDEST time..... Yeah, we understand. Don't beat yourself up about it. The human body craves sunshine and fresh air, too. As long as you're moving, there's no reason why exercise has to be limited to the gym.

As far as motivating yourself to exercise--wherever you do it--here are some things that might help:

* plan for the same time daily, whether before work or after -- or on your lunch hour. Regular habits are easier to keep.

* Find an exercise buddy --someone you can count on to exercise with you at the same time most days. It's harder to turn over and go back to sleep when you know your bud's suited up and waiting on the corner for you.

* Set a modest, achievable goal (40 minutes walking a day for two weeks, say) and record your progress in an exercise log. Give yourself a reward (no, not a double slice of cheesecake.... might even be something outside the food category) when you get there.

Lots of luck. We'll stand by to hear the tips you find that work best for you!

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Oxford, MS: Hey y'all,

I broke my collarbone three weeks ago to the day. It appears to be healing well. X-rays look good and the pain has subsided though not altogether gone. I'm wearing a figure 8 brace for another 3 weeks.

My question:

What sort of exercize is safe for me? My orthopedic doctor isn't exactly a fitness buff. Before my accidnet I worked out 5-6 times a week, usually running or elliptical, plus weights on off days. I realize weights are out until I'm fully healed, but what do you recommend for cardio? I've been doing recumbent bike for a few days now, but it's boring. Any ideas?

John Briley: Have you consulted a physical therapist? To return to your old level of activity safely and healthily I strongly suggest physical therapy. That too will be boring - lots of movements with bog rubber bands and very light (or no) weight - but that is needed to regain full range-of-motion and get your musculature and skeletal structure re-acquainted with athletic movement.

Your doc should write you a scrip for physical therapy. Tell her/him you want it and why ("I am very active" should suffice). Otherwise stick with that bike, and toss a few nature walks in there. Yeah, yeah, sounds boring too, but it'll help clear your head and you can get a pretty good clip going without jarring your collarbone.

Good luck with the recovery!

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Arlington, Va.: Any suggestions for a pre-workout snack? I exercise first thing in the morning (out the door by 4:30 a.m.) and generally force myself to eat something. If I don't eat I find that I am lightheaded 3/4 through my workout so, I usually eat one of those Nature Valley Granola bars. But, I am afraid that this choice is too high in calories.

Craig Stoltz: A question I've pondered, researched and solved, at least for me:

I also work out the a.m., nearly every week day, and usually start with a whole wheat English muffin with peanut butter (about 200 cal), plus a small piece of fruit (50-100 cal).

After my workout I have yogurt (protein plus carbs) plus more fruit. It's important to eat protein and carbs very soon after a hard workout; that's when your body needs those things to have the raw materials to replenish and feed muscles.

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Washington, D.C.: Hi! I have been training for a half marathon for the past three months (my first) and got a little overzealous with my running (frequency plus miles) while I was on vacation in San Francisco because of the cool temps. As a result, I started to have substantial outer knee pain resulting from tightness in my IT Band (talked to a phys therapy friend of mine).

My question is -- my half marathon is in a week, and I haven't run in 2.5 weeks. Do I have any chance of running this thing?

Also, does anyone else out there have experience with IT Band issues and can share some wisdom?

Thanks!

Craig Stoltz: I"m no hard-core runner, so I don't know what it's like to have a long-term plan like that crushed. But: A knee is a terrible thing to waste. Your touchy IT band may result from overuse, bad shoes, lack of a properly fitted orthotic, or some act of god.

But, if it were me, I'd not subject a knee you've had to lay off for 2.5 weeks to the pounding of a half-m. My vote, worth everything you are paying for it, is to skip the event.

Any runners or orthopods out there think differently?

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Washington, D.C.: I know you're supposed to break up your routine every now and then to keep the muscles from getting too used to a certain exercise, but can you break it up too much? A trainer I work with every now and then introduced me to a handful of new abdominal exercises. Does it matter if I do a couple of them one day, then a couple others another time as the mood strikes me, without getting into any pattern? After all, they're all ab exercises. On the other hand, when I've noticed results from other exercises, it's been from repetition, not from a little here, a little there.

John Briley: Hi D.C.,

By and large I don't think you're doing anything bad by rotating around. Here's why: Most exercises will recruit the largest muscle in a given area first (in your case the rectus abdominis) then, depending on the movement, will use smaller muscles, like the internal obliques. Some exercises will focus on those non-dominant muscles but will also employ the bigger ones to some extent.

Same applies elsewhere in the body.

Of course, as we say often, if you find exercises you like, do them - that way you'll continue enjoying exercise. Just make sure you balance front and back-of-body exercises to avoid overdeveloping one hemisphere of your bod.

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Ann Arbor, Mich.: My best friend had successful surgery back in March and now is Ms. Runner! Although the bike is my drug-of-choice, I've sworn off a year to train for some half-marathon up the road that we can run together.

Saturday morning we ran a lifetime record 8 miles. It was great! A few blisters ... but then we spent the rest of the weekend being at loose ends. Like depression!

Is there a "mental letdown" when you've trained for something, accomplished it, and then ... well ...

???

Craig Stoltz: I'd like to hear from others, Ann, but this has always been the case for me. After every semester in college, the end of a big project at work--to use a mildly erotic metaphor, I've always thought of it as a form of what the French call post-love-making *tristesse.*

Any others, French speaking or not, care to weigh in on post-ex/post-goal-reaching letdown?

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Maryland: I know you can't lose weight in one spot only, but I'm becoming impatient. I do cardio and strength training 3 times per week, and I work on my feet (walking) 3 days per week. I eat a moderate diet, which I feel could be better, but everyone comments on how healthy I eat.

My waistline and thighs haven't taken a hit at all! I haven't noticed a change in my body at all over 4 months. I actually gained 4 lbs and while I know it could be muscle, I don't see it anywhere.

What can I do, when can I expect changes?

Craig Stoltz: Hi Mary,

The usual advice here is to jump-start your body with a fresh workout--something very different from what you're doing. You didn't specify your routine, but I know this is quite common among people who do moderate-intensity treadmilling and a samey circuit among the machines. That's pretty easy for a body to adapt to.

Ignore the scale; make sure to take measurements of your thighs, hips, other "trouble" spots, so you can track improvements that don't show up on your scale.

Anyone else similarly situated care to share thoughts?

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Washington, D.C.: Good morning, I recently joined a gym for the first time. I was very active in sports when I was younger and continue to play in some adult leagues, so it hasn't taken me too long to get back into decent shape. I am wondering how fast is too fast though to up my workout? After a month, I'm barely breaking a sweat with my cardio routine. And just in general, as I continue on, how often should I be changing or increasing my routine? Thanks!

John Briley: If you're barely breaking a sweat you're not working hard enough. Crank up the intensity - don't kill yourself but do achieve some heavy breathing and perspiration - and, after a week or so of that, increase time on treadmill (bike, elliptical, ergometer, etc.).

With weights, use a weight you can lift 8 to 12 times without breaking good form. If you could keep going up to 15 or 20 reps, that's too light. Once the 8-to-12 weight gets too easy, up it by 5 pounds and stick there for at least a week, usually two. Don;t get caught up trying to impress yourself with the actual weight: If you are topping out at around 8 to 12 reps, you will gain strength and tone.

Back to cardio for a sec: Once you have a good baseline of cardio fitness (maybe another few weeks) start adding intervals - adding those sprints into your longer routine two times a week will help you get a kick-butt workout in 25 or 30 minutes. Over time, you can increase the time and number of intervals, but always throw a couple of gentler sessions into every week to give your body a break.

Stay in touch as you progress - we'd love to hear how it goes.

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Washington, D.C.: Good morning. Biking to work has given my legs some nice tone and definition. I'm still skinny, but at least I can see distinct muscles.

Is there an equivalent for upper body strength? I lifted last winter -when I'm not riding as much- and put on some muscle, but I find lifting to be boring.

Would doing longer (45 minutes plus) rower workouts be a satisfactory replacement for weights?

Thanks ...

Craig Stoltz: Hi biker,

Every time I say this the rowers jump up and down on my head, but rowing provides a decent upper-body workout, though that is not its primary benefit (the muscles engaged are largely below the belt).

But strength training need not be boring! If you tried the basic health-club machine circuit, yeah, that gets boring fast. And barbell/Smith machine work can be intimidating for newbies.

But I'm a big fan (regulars roll their eyes, here Stoltz goes again) of functional fitness exercises done with dumbbells. Some of the moves are nearly gymnastic, almost dance-like, and get your heart ramming like a jackhammer. See menshealth.com and womenshealthmag.com. Click on Fitness and you'll see the exercises I mean. Boring they are not.

Exercises with body weight (push-ups of various flavors, dips between chairs, tricep dips from a low bench, many more) can be challenging and fun.

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Eureka, Calif.: My question has to do with fitness at different elevations. I live part of the year at sea level in California, and I just bought a house in a town at 7,000' in central Mexico. At 7,000', am I getting any more fitness benefits exercising than at sea level? In other words, is an hour's exercise at a high elevation equivalent to an hour at sea level? I would think higher elevations would yield more benefits, but I wanted to check. Thanks.

Susan Morse: Hi Eureka,

Lucky you. When can we come visit?

When we leave sea-level Washington, DC, for the mountains, we notice the effect on performance and diet, too. In fact, my recent experience in the Tetons makes me want to launch a new foolproof diet plan. The High Altitude Diet would take people up to 7,000 or 8,000 ft for a week or so....Just as they begin to acclimatize and their appetites begin to return, we'd take them back down. Then up again. They'd never know where to call home, true, but effortlessly they'd lose weight. What do you think?

Oh but I digress.

Gabe Mirkin, a Maryland doc and exercise enthusiast with an online following, addressed your question recently and here, in essence, is what he said. Yeah, scientists have found that people who live high up, where the air is thinner, have higher than normal levels of blood oxygen-- an advantage in endurance. So why don't all participants in endurance sports events move to the mountains?

The problem is the relative lack of oxygen in the air makes training harder, slows you down. What about living high up and going down to train? In a study of 11 trained middle-distance runners published earlier this year in the Journal of Applied Physiology, this appeared to work. Says Mirkin, "The athletes who lived high and trained low had higher maximal oxygen uptakes, higher maximal aerobic power and lower resting heart rates than the control group," giving them an advantage in competition.

Now can we come visit?

I've got my calendar open.....Have fun.

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From Smokers to Runners: Hi there! My live-in boyfriend and I have made a commitment to quit smoking and focus our energies on training for a 5, then 10, k race. Despite my smoking, probably due to my youth, I have run 10k's in the past and currently do an hour of cardio 4-5 x a week. My boyfriend has never done any cardio. He eats healthy and he is very muscular and at a very healthy weight. My question is, how can we balance our fitness levels during our training? Early on, I will be faster and have more endurance, but I know from experience training with new male runners that it won't be long before the student will surpass the teacher. Thanks!

John Briley: This one doesn't always have a good solution, but I will tell you that I've run the Cherry Blossom 10-mile race three times now and there are a whole bunch of women who I'll never catch (and I'm not just talking about the bullet-train Kenyans or other pros). So don't sell yourself short just yet.

One obvious and not-so-creative solution is side-by-side treadmills: You can each set your own pace without leaving the other behind. Outdoors (and my wife and I do this sometimes) whoever is ahead can double back occasionally, run with the other one and repeat the cycle. Or run interval sprints and jog back to do the recovery periods with the other person.

We also sometimes to go to a high-school or college track to train together. Doesn't matter who's faster, all paths lead to the same place, and if one person wants to quit early you'll know where to find him.

Congrats on your effort to quit smoking, and good luck with the race!

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Alexandria, Va.: For the poster who wants to walk faster than his wife ... my spouse and I have been doing this for years. He runs much faster than me, but we still like to go out and at least get in a little exercise together. So, he runs ahead of me and then loops back and runs with me for a while. It actually helps us get in some interval training too (he sprints when he's not with me, slows down to run with me, and I run faster when I run with him and then plod along when he takes off).

John Briley: Hey look! Someone agrees with me!

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Washington, D.C.: A little history before my question: I have always had a hard time sticking to lifting weights so I have given up, because at my age with weight being harder to keep off (37) I really feel like what is important is an exercise I will stick with.

I have absolutely fallen in love with aqua aerobics and take classes Tuesday and Thursday nights, but totally realize I need something else. Unfortunatetly I can't run anymore; arthoscopy on my left knee ended that venture.

I like walking but never saw the results even though I was walking up to 5 miles a day. I work in around 12 and K/New York Avenue. Is there anywhere around my office that I can walk UPHILL, so I can really get a double work out on my butt and thighs (1 from the aqua aerobics, 2 from the walking) I don't have to be to work until 9:00 so I can come in as early at 7:00 to walk for 2 hours if necessary.

Thanks.

Craig Stoltz: Boy, an uphill in L'Enfant Village is hard to come by. (Post HQ is at 15th and L--wave out the window!) There is a mild rise as you move north along the numbered streets; the topography tapers slighly toward the river.

That's all I got. Any downtowners aware of a black-diamond walk suitable for lunch?

(By the way, half a hour of intense walking will do much better for your heart-lung machine, and your weight, and capacity for work, than 2 hours done slow.)

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Washington, D.C.: Re: Half Marathoner with IT band problem -- Endurance-wise, this person should have very little problem finishing the half-marathon. In fact, the injury has allowed them a decent length taper that will leave the lungs and legs rested and refreshed. Biomechanically, it's always good to check with a doctor. As a runner, I understand the pull of completing a goal race. One suggestion is to start the race , acknowledging that you will stop if things start bad or go downhill. An option is to walk for 30 seconds at each water stop to provide some mid-race rest -- there are actually running books based on this method, which is geared toward heavier/older runners with bad joints.

Craig Stoltz: Ah, I figured a veteran sidewalk-pounder would feel this way. Thanks for the response, D.C.

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Washington, D.C.: I work out about 4 or 5 days a week (2 days cardio, 2 days weights, one day split or a long walk on the Mall), and have been since February. I've put on about 10 lbs since then, resulting in a BMI that's about 28.5. I'm pretty sure it's muscle, since my clothes fit fine. Is there a better measure for those of us who have gained muscle weight?

Craig Stoltz: Use a measuring tape to record all relevant body circumferences: waist, thighs, triceps, calves, skull (kidding), whatever. Those measurements mean far more than the number the scale shows.

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Reston, Va.: Something I do for fitness is get off the subway 1 stop earlier and walk an extra half-mile or so home.

Craig Stoltz: That's a great idea, Reston--you can sneak some exercise into your day easily.

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S. Rockville, Md.: Are any of you familiar with kettlebells? If so, what do you think of them?

Craig Stoltz: As it happens, I was in a gym in Michigan over my vacation and witnessed a kettlebell class, and talked to the teacher afterward. He was built like a bison. The bottom line: You need a teacher; you can really hurt yourself, or a bystander, with those things (for the unitiated: they are like cannonballs with handles). They are tremendous for building dynamic, flexible strength. Many of his students were women, who use (light) 'bells as a method of toning/body sculpting. I wanted to try it, but haven't. I believe Senor Briley has, and has done a column on them. Care to weigh, in, Senor?

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Re: Heart Rate: Have been trying to work with heart rate zones and am confused. The Karnoven and good old 220-age get me to roughly the same place -- max is 182-185. However, I seem to "max out" closer to 90 percent of that rate -- rarely above 163-166 for short periods (2 minutes is all I can sustain). How do I gauge whether I am working sufficiently when my interval workout calls for going to max? Shoudl I be working to increase my ability to hold out longer time at my 90 percent zone? Thanks.

John Briley: No - if you are 'maxing out' your body is telling you something. There can be significant individual variance from those formulas in real live human beings, so trust your ticker over the generalized math equations.

Even when an interval workout says "go all out" it doesn't mean 100 percent of max heart rate. It really means 85 to 90 percent of max (and, sure, you might push that to 95 for a brief period).

That performance zone is known as anaerobic exercise and very very few people can sustain that for more than a couple minutes, at most.

Measure your progress by whether you are getting faster at, say, 65 percent of your (supposed) max rate, or whether you can hold an interval longer than in the past (or add a couple intervals).

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For the college student: For the college student trying to fit in fitness ... there's a good chance your college has fitness facilities with great rates for students and classes on schedules geared to students. Sign up for an aerobics or strength training class, or better yet, try something different, like trampoline or archery or ballroom dancing! If it's on your schedule like the classes you take for college credit, you'll be more likely to get there. Or join an intramural team (frisbee, running club, biking club, masters swim). In college, you have a chance to try activities that will less readily available later in life.

Craig Stoltz: Great advice. In many ways, college is a good opportunity to experience stuff at low risk (some of it is higher risk but we don't have to get into my life at Kent State University 1975-1980).

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Silver Spring, Md.: Dear Crew,

In resp-onse to the runner who was having a hard time with the humidity. S/he sates trouble for the first time today after running through the heat and humidity all summer. Don't know their age, but if this is a first time occurrence, and it happens again, a trip to the doc for a small check up may be in order. Just a thought ... keep up the great work! You all keep me motivated whne I'm in a slump. It's good to know I'm not the only one.

Craig Stoltz: Sage advice from Silver.

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12th and K: For the walker at 12th and K: I live in that area and do my hill intervals (not fun, but really get the heart moving) running from N.Y. Ave. to K St. on 13th, jogging back down the hill and repeating. It's a nice long stretch of hill that will get your heart pumping extra fast!

Craig Stoltz: Well there we go: a more complete topographic map of L'Enfantland!

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Black toe nails: I just started increasing my running and two of my toenails have turned black and fallen off. There is a new nail coming through. Is this common? Should I be alarmed?

Susan Morse: Dear black toe,

Get a bigger size running shoe--long enough so your toes don't hit the front of the shoe when you run. Ignore the size--it may be bigger than that of your street shoes. Buy running shoes at the end of the day, when your feet are a little bigger--your feet may swell still more when you're running--hitting the ground with force something like 800 times per mile.

The same thing happens with hiking boots, incidentally. That's why good outdoors shops have you tromp down slant boards wearing new boots before you buy them. If your toe reaches the front of boot, the shoe's too small.

Good luck. If you're going to wear sandals meanwhile, I hear black nail polish is all the rage. (Joking)

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Slowville: I'm trying to decrease my mile time from 9:30 to 7:30. Tips on how to get there? There aren't any tracks out where I live, so I'm relegated to treadmills.

John Briley: Intervals, two times a week, plus GRADUALLY increase the speed of your quick-but-steady run (should do at least one of these per week) and gradually add distance to your longer, slower run. Check out the book Chi Running by Danny Dreyer for more detail on this. He has great advice on form (forward lean, from ankles not hips, so maintaining straight line from shoulders to ankles).

Also, strength training to further boost muscular capacity, which can help add speed.

Have to be brief 'cause we're short on time but the above really will help. Good luck!

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Washington, D.C.: I've started biking to work, about 35 minutes in the morning and 45 minutes going home. Morning is downhill and early before traffic. I then do a Nautilus weight training routine at a local club. I've had a little friendly disagreement with the trainer I've been working with about pain. Yes I know "No Pain, No Gain" but I argue, "Too much Pain and I quit." Personally and I know others who have found too much pain has driven them out of their resolve to get fit back to sloth. How much of the pain issue is just macho nonsense, and how much should you really expect if you are just getting fit, not trying to impress others with your abs and pecs.

Craig Stoltz: Fire the trainer. If you don't like what you're doing, whether it's due to pain or something else, you won't stick with it and won't enjoy the long-term benefits of exercise.

Working your muscle to near-failure--to the point where you can (hardly) do the last rep--is the usual rx for muscle gain. But it need not hurt.

And there is *much* you can do that will make you strong, limber, better balanced, more athletic, more fun at parties, etc. with lighter weights. See my post above about functional fitness.

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Indianapolis, Ind.: I injured my thigh (groin to knee) and it took a month to heal. It was extremely painful. I've noticed that the muscle (quadricep? adductor?) on the front side of the other thigh is a firm oval bulge but that's not the case with the injured thigh -- it's like a deflated balloon. What happened, is this a serious problem? What to do? For exercise, I've power walked daily for years.

Craig Stoltz: Yikes--hie thee to a sports doc. Not an internist, not an orthopedist, a sports doc.

(Hie thee?)

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John Briley: Re Kettlebells: Pretty much agree with Craig, and not just because he's my boss. You probably could use them unsupervised but if you do, start conservatively, just mimicking dumbbell moves.

Another way to get a strength workout but no magic bullet: You still have to do the lifting.

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Silver Spring, Md.: I just got back from two weeks in New England where I did a lot of kayaking. My goodness I feel great! My arms, shoulders AND tummy all feel tight and toned.

Silver Spring isn't all that near the Potomac, and I don't own a kayak anyway. What can I do at the gym that will approximate the shoulder and waist/core toning that the paddling action of kayaking provides?

Susan Morse: Hi Silver Spring,

I don't really have an answer for what you can do in the gym to substitute. (Others? Please chime in)

But might have an even better idea. You know you can rent kayaks in a bunch of places around here, including Fletcher's Boat House and Jack's Boat House, and take them out by the hour or the day on the canal or the Potomac.

Rental hours make it tough to do this after work weekdays. (Last rentals have to be back well before sunset.) But there's the weekend. See you out there!

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Washington, D.C.: I'm looking to build stronger arms and shoulders. There are hand weights in the gym in the basement of my building, any suggestions for a lunch hour training regime? Bonus points if it doesn't get me all sweaty!

John Briley: Bicep curls, triceps extensions and shoulder presses all will help, but do ensure you have a strong core before your get to aggressive. Building the outer muscles without solidifying your torso will leave you vulnerable to injury.

Hopefully the hand weights are heavy enough to give you two sets per exercise in which your arms/shoulders tire after around 10 reps in good form. No promises on sweat (sorry).

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Washington, D.C.: Hello Moving Crew! So, I loathe cardio. As a result, I've developed a routine where I only work out on the cardio machines at my gym one day per week. For the rest of the week, I take group exercise classes (body conditioning, yoga, Pilates, etc.), which I infinitely prefer. Is it defeating the purpose of doing cardio at all if I only do it once a week? (I'm not trying to lose weight, just get toned.)

Craig Stoltz: The body conditoning classes (along with those marketed as kickboxing, body pump, body sculpt, tone 'n' trim, etc. etc. etc.) provide great cardio benefits.

Yoga and Pilates provide little cardio challenge.

If you have cardio goals--and for good health, you should tend to that whole lovely and vital aparatus between your collabones and solar plexus--you should add those active toning/strength classes to your routine.

Once a week cardio is better than none, but the preponderance of evidence shows meaningful benefits associated with 3 days of at least moderate cardio work.

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Washington, D.C.: I am 5'1 and 147 lbs ... so yes I realize I am obese. I want to start trying to get into running and try to get ready to run a few 5k - 10k races in the spring. I am not sure the best way to start this, or even what the best schedule for running would be. Should I plan to run everyday? Every other day?

Thank you!

Craig Stoltz: Start with a daily walk, and increase distance and intensity before you begin to run. Excess body weight while running can result in injury to joints, and can make running discouraging as heck. Use walking to build up your joints and muscles and heart-lung thing, and cut a few pounds. Then you'll be ready for a running program.

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Nassau, Bahamas: How do I start a running program to enable me to run a half marathon by January or February next year?

John Briley: Tough question, Nassau, knowing nothing about your baseline fitness. If you are starting from zero, get a walking program going to acclimate your legs to movement. Then move up to light jogging, but incorporate strength and stretching exercises as well. Like I told someone above, go buy the book Chi Running (Danny Dreyer) which has great wisdom on form, training, progression, etc.

Just don't try to push it too fast/far too soon. Many, many people I know developed plantar fasciitis, knee issues, shin splints, hip problems, etc. etc. from hitting the running program too hard. So if you get signals from your body, pay attention and back down or lay off your training.

A good mix of strength and cardio - obviously focusing on running but tossing in the occasional swim, bike, elliptical or ergometer - will get you there.

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Manhattan Beach, Calif.: I am a man in my mid-30's and I seem to have hit a wall with my exercise regimen. Three days a week I do one hour of weight training and 2 days a week I do 30 minutes of cardio. (I have maintained this habit for about 2 years)

I have dropped 4 inches off my waist and improved my muscle tone, but I have not been able to recapture the waist size and muscle definition I had in college. Is that an unreasonable goal, or should I change my training practices?

Craig Stoltz: As a guy who graduated from college at 155 (I'm 5'8" soaking wet), and who (this morning) weighed 172, I'm inclined to tell you college weight isn't a realistic goal for most of us. You can make up for the slower metabolism that comes with an excess of birthdays--to say nothing of the inert life of a desk-slave--but you'll have to work out like a real athlete to do that. Most folks would rather not spend so much time pursuing that goal.

Having said that: the old periodization advice can help you off a plateau. Jazz up your workout with new types of cardio and strength work. This will startle your body into new levels of fitness. Increased intensity always helps too.

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Washington, D.C., formerly Paris, France: I laughed so hard when I read the post complaining about the gym being too hot at 76 degrees. I lived in Paris a couple years and the gyms there typically don't have air conditioning. They open the windows and if you're lucky there's a fan to circulate the hot air. Late summer workouts when the gym was full and the temperature reached the 90's were absolutely brutal. Plus gyms don't supply towels and many people don't bother to bring one, so the machines are covered with sweat. Really gross. Americans don't realize how good they have it when it comes to workout facilities.

John Briley: A valid perspective, but remember that we are a nation of spoiled brats. My only question: Did you laugh in French? Because that would be funny and would REALLY tick off that person.

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Ashburn, Va.: Hello,

Currently I have 13 percent body fat. I do cardio for 1 hr 4-5 days a week and lift 4-5 days a week as well. My diet is based around weight watchers. How can I trim my body fat down to the 10 percent level. I've been stuck at around 13 percent for the past 4 months.

Thanks.

John Briley: Sorry, Ashburn, but back to basic math: Calories out must exceed calories in. Then your body will burn excess fat. Also, the TYPE of calories can help you more, so eat fresh produce, high-fiber grains, lean protein and fats that are low in trans- and saturated fat.

Try to run a 300 calorie-per-day deficit. This might entail the nerdy and annoying task of writing down everything you eat (including amount) for a week or so to get a real sense of calorie consumption. We all tend to cut ourselves breaks in the snack department and "forget" we ate them later when we're wondering why we haven't dropped fat.

Good luck though. You'll get there.

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John Briley: We are out of time everyone. Thanks for chiming in today. We hope you had as much fun as we did. Until next time,

M.C. from the W.P. in D.C.

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