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 assistant editor Susan Morse were online Tuesday, Sept. 12, at 11:30 a.m. ET to talk with you throughout the hour. Section contributor John Briley 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.

Browse the Archives:

Recent Columns | Discussions

The transcript follows.

____________________

Craig Stoltz: Good morning, Crew members, and welcome to today's chat about fitness, exercise, movement, recreational sports and bodily entertainment of all sorts.

John Briley, our usual Crew Chief, is on another one of his annoying active vacations somewhere like Hawaii, or Indonesia, or India, or some place really really far west. So it's me and Susan today to amaze, amuse and alarm you. Onward!

_______________________

Washington, D.C.: Hi -- I walk a lot around the city, sometimes as much as about two hours at a time. How long or how many miles do you think my cross-trainers are likely to be good for before they wear out? Also, how long are running shoes good for if you use them on a treadmill? I usually run four or five miles at a time on the treadmill. Thanks very much.

Susan Morse: Hi Washington,

Good for you, burning off all those calories by hoofing it around town! (Don't you wish more people would get out of their cars and join you? -- Well, okay, at least walk on the other side of the street?)

The general rule is to replace walking shoes every three to six months -- or every 300 to 500 miles. (Who knew you were putting on so many?) Don't go by the look of the shoes. They can look clean and new and you'd never know the internal support had weakened. But your feet will.

See you on the street.

_______________________

Van Ness: Hi, I have a nice gym in my apartment building but I would like to take some exercise classes...maybe spinning or Pilates. I don't want to pay a gym fee since I wouldn't use the gym for much besides the classes. Do you know of any gyms that offer classes to non-members? Bonus if they have beginner classes. Thanks!

Susan Morse: Good Q, Van Ness,

Results the Gym (Dupont Circle branch, 202-518-0001) offers -- or at least, used to offer -- some classes for nonmembers. Same thing for Sports Club LA (202-974-6600) and SOMAFIT Fitness Studio, on Wisconsin Ave. (202-965-2121), both of which offer Kukuwa dance workout classes open to nonmembers. They may offer others as well. Best to call and ask. Any class offered by a group from outside the gym is a good bet.

Other possibilities: Classes offered by area rec centers. One example, a DC Dept of Recreation fencing class offered at Chevy Chase Rec Center. For info, call 202-282-2204. Good luck!

_______________________

Asburn, Va.: If you only had 30 minutes a day to work out, how would you spend that 30 minutes? I am trying to lose weight.

Craig Stoltz: Hi Ashburn,

If you're just starting out, and belong to a health club, please, please, please: Start slow. The whole point of the first few weeks is to create a bodily foundation, and enthusiasm, that will ensure you're still at it six months, and ideally six years, from now. Start with brisk treadmill walking and a modest circuit of the health club strength training machines.

Having said that: 30 minutes a day is plenty. If you've gotten yourself to a level of basic fitness, do three days a week of cardio (best to alternate treadmill walk/run with biking, rowing and/or elliptical machines, in some combination, to prevent injury). Make one of those a harder, shorter workout, by doing intervals -- a few bursts of harder work for 30 seconds or a minute, followed by whatever time you need to recover to a comfort zone. Then repeat two or three times. Just do that interval workout once a week. Fifteen minutes, preceded by five minutes of warm-up walking, will be plenty.

On the other two days, continue with a circuit of machines, increasing your weight so you are able to do about eight reps with perfect form. Some will advise lower weights and more reps, but once you have a baseline of strength you'll get more weight-loss benefits (perhaps counterintuitively) from more demanding strength work. But the "perfect form" is vital: No heroic vein-popping with that final rep.

_______________________

McLean, Va.: I think I need help in losing weight, and I was thinking about a personal trainer. Is there anyone in the area that you would recommend?

Craig Stoltz: I was just lamenting the other day that I couldn't find a good database of personal trainers available in the area.

1. Any Crew members know of such a service, where you can input requirements and get a list of possible trainers? I mean one with enough trainers listed to be functional.

2. Any Crew members care to share their own favorite trainers?

3. I have a few I know, but would rather you drop us an e-mail at move@washpost.com for that info.

So: Anybody help this fellow traveler?

_______________________

Washington D.C.: What benefits does one get from jumping rope? Any harm that can come from it?

I once did it every night, for 30 minutes, for two weeks. Every night I ended it tired with a sweat-soaked T-shirt. I think I may have lost some weight doing that.

Craig Stoltz: It's a great exercise, as any boxer in training (or kickboxer fitness person taking a class that mimics "real" boxing training) can tell you.

Only contraindication for rope jumping is chronic ankle problems (like an old recurring sprain) or lousy knees. Otherwise, go for it.

And yeah, it'll torch calories just like any other aerobic activity. Not sure "double dutch" increases benefits.

_______________________

N.Y.: When you are on the elliptical machine, it is easy and natural to "bounce up and down" as you go. This is bad form?

Craig Stoltz: Yup, bad form. If you are in a place with mirrors, watch your head. It should say in approximately the same place the whole time. Also look at it from the side, to see whether you're leaning forward or back.

The more neutral your posture while ellipicizing, the more benefits you get in legs, hips. Also the less likely you are to injure. When pressing hard, i.e. a sprint or interval, slight forward lean is fine. But return to the neutral position when you can.

_______________________

Downtown, D.C.: I work downtown and usually go running after work back in Va. on trails I know. Tonight I am going out at 8 in the city so I need a route I can do near where I am now.

Do any of the chatters have any suggestions? I'm kinda near the White House. I want to go four miles. It'd be great to end up at the Golds Gym in downtown, so that I can shower.

Craig Stoltz: Crewsters?

Moving Crew World Headquarters is at 15th and L Street (we let the rest of the Washington Post journalists work here too), so I'm pretty familiar. On the few times I've run, I've gone down to the Mall, where the dirt-stone paths are kinder to my knees.

But that's just me. Anyone?

_______________________

Arlington, Va.: I'm about two and a half weeks away from my first half marathon. Last January I could barely run a half mile and now I've worked my way up. The bad news -- I'm beginning to realize I should have bought a new pair of running shoes a month or more ago.

Is it too late to break in a new pair of shoes before the race? My current shoes have new gel inserts with good support, but the shoes themselves are worn through the sole on the heal and have holes on the padding inside.

Do I risk blisters by changing now? I'm running 30-plus miles a week.

Craig Stoltz: Runners have advice? I know only what I read, since I'm not an outside-runner, but worn shoes are regularly blamed for all sorts of bodily degradations -- knees, hips, ankles, premature aging of the hippocampus, etc. That observation would suggest you get a new pair tonight, as break-in is usually less than a week.

But I turn to our experts. Runners?

_______________________

Arlington, Va.: OK, so I've read recommendations that by the time you can SEE wear on your running shoes, they're worn out and you should have bought new ones already. But...I can see wear on my running shoes only ONE MONTH after buying them. Is my stride horrible? Am I doing something wrong? I must point out that I'm not a super athlete, I go no more than 25 miles a week...and I buy shoes designed for my kind of feet (high arches, don't overpronate). What gives? Do I need to buy new shoes monthly?

Craig Stoltz: Another one to turn over to our community of runners.

My non-expert advice would be to get thee to a podiatrist, and bring the shoes so he/she can examine the wear. You may need an orthotic. Or someone at a real runner's shoe store can perhaps advise you about shoes with super resilient soles.

_______________________

Silver Spring, Md.: I have been really burned out at my job and so I'm so exhausted and flat (emotionally) that I stopped working out an a regular basis. I'd sometimes walk a little extra, go for a run every month or so and maybe go to the gym once or twice a month. But now I'm leaving this job -- I've got a new one that I'm very excited about. I start in three weeks (with a week off in between). I have a lot more energy now that I've given my notice, but have also packed on about 15 pounds of flab (emotional eating on top of not working out). I want to get into a routine and have it set for when I start my new job and I'm really motivated right now, but I'm also overwhelmed. Where do I start? I have a gym in my apartment building, so access is not problem.

Susan Morse: Hi Silver Spring, or should I say, flat no more.

First, congrats on your job move. Sounds like that much-needed change was a long time coming. And congrats as well for taking stock and deciding to establish a healthier new routine.

You're off to a great start. You have two of the biggest ingredients right off: motivation and easy access to a gym. Some people would kill for the latter. The key to starting a new routine and sticking to it is going slow at the start, especially if you're out of shape, and building up gradually. That might mean as little as 10 minutes a day on the treadmill or walking briskly to start and adding five minutes more each week. You'll want to gradually add in some strength and flexibility exercises, too, and maybe look for a fun activity -- rollerblading? cycling? b-ball? -- for occasional spice. Good luck!

_______________________

Herndon, Va.: I've been working out at the YMCA for about a month now. I am interested in trimming down my waist size. About how many pounds must one lose in order to lose an inch off the waist? I'm a 5-foot-7, 130-pound female if that helps.

Craig Stoltz: We wish it were that easy. As we've written, as you lose weight your body loses it preferentially from different zones, based largely on heredity. For instance, when I gain weight, it shows in my cheeks immediately, then my waist. Not a pretty picture, I know. Some folks see weight add and drop first from their arms, legs, butt, etc.

So there's no way to say how much weight you'll need to lose an inch from a particular place.

Lose no more than a pound a week; a faster pace sets you up for failure. Try to run a calorie deficit of 500 calories per day, by adding 250 calories of exercise and subtracting 250 calories from your eating. 500 calories per day deficit yields 3500 calories per week, which is a pound. Repeat for five weeks, you're down five pounds!

Let us know how it goes.

_______________________

Alexandria, Va.: My foot size changed as I am losing weight -- mostly width -- but now I have a totally different shoe. Who knew? I walk, treadmill and bike (trying very hard not to get bored with exercise). I tried an elliptical last night. How long of a work out should I have on the elliptical? Besides swimming what else should I try? I still have more than a little weight to lose but I feel great and am getting strength and stamina.

Craig Stoltz: Fascinating -- losing weight in your feet! Never heard that one before.

If you're capable of doing 25 minutes on each of these machines, don't add time, add intensity by using the interval workout I am always yammering about at least once a week, and ginning up the intensity generally on your other workouts. Or push really hard on one machine that agrees with you and go steady on the other ones.

I like a rowing machine as a boredom reliever. Other folks have ideas for cardio diversity?

_______________________

NYC: You actually just answered my question about the elliptical machine. thank you! Another thought: I am a very fitness-minded female. Lately I have started browsing magazines/Web sites that are fitness-geared toward men. Is there really any difference? Been looking for different kinds of weight training to shake things up.

Craig Stoltz: Hi NYC, menshealth.com is a wonderful site for men, but works for women too because it's not for vein-poppers (TM) but for guys who want to be more generally fit. Their Abs Diet Workouts picture women doing lots of the exercises.

Having said that: the same folks recently launched womensfitnessmag.com, which has the same sort of smart, frisky, but well-informed attitude. Its exercise regimens are also very good -- should help you freshen up.

_______________________

For the runners:: Here's a database of routes: http://www.usatf.org/routes/search/

For the aspiring half-marathoner, go buy new shoes tonight. Train in them for two weeks. If they don't feel right, there's no reason you can't go back to the other shoes. Just be careful to watch for new pains (not to be confused with soreness) or for hot-spotting and blisters. If something ain't right, alternate shoes while training and race in your old shoes.

Craig Stoltz: Ah, a great note from the Crew's vast Department of Clue Procurement. Thanks much.

_______________________

Takoma Park, Md.: Ellipticizing? Ellipticalling? Ellipting? Ellipticallizing?

Susan Morse: Webster's is behind the times, as usual.

_______________________

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

_______________________

RE: Personal Trainer: The person looking might want to try talking to friends or their doctor. I found mine because she works for my husband's chiropractor. I love her! She's nice and patient but she still pushes me. I've been working with her for about six weeks and have dropped about 6 percent body fat. However, she's in Columbia, Md. so probably not an option for the person in McLean, VA.

Craig Stoltz: Wow, 6 percent body fat loss in six weeks! That's incredible. Hope it's not too much too fast.

Yes, great advice to talk to fitness-aware docs. They wouldn't recommend bozos. Or vein-poppers (TM).

_______________________

Jacksonville, Fla.: Why do I not sweat much while running? Many of my running group members said it was not normal. I ran 10 miles this morning at a nine-minute pace and had a glow, where as most in my group were dripping with sweat.

Craig Stoltz: Sweat production can vary considerably by personal constitution, and can also be affected (somewhat) by drugs, supplements, etc.

If you do not overheat -- that is, if you don't find yourself feeling very fatigued, getting light-headed, etc. -- I wouldn't worry about it. I sweat like Jurgis in the meat factory (weird allusion), and also have been queried by others if that's a health problem. It's not, though I have to hydrate more.

_______________________

White Plains, Md.: Hi John:

I love these chats and am so glad to hear that your hamstring tear has mended. My question is about weighted ab machines. My gym has several different types. Do you recommend weighted ab work along with working the core? Could you please give those exercises for working the core that you posted a few weeks ago? Again, thank you for your help.

washingtonpost.com: The Back Story, Revisited (Post, Aug. 8, 2006)

Craig Stoltz: Hi White Plains. Briley is away this week sunning himself from a hang-glider or something like that, but I will accept the compliments and good wishes on his behalf.

Weighted ab work is generally fine, but ask a staff trainer to make sure it's fit properly for you. Depending on the machine, mis-aligned hips, back, neck, etc. can mess you up. Usually seat adjustment can make it safe and effective.

Once you have done that for a while, however, it's time to hit the mat for various flavors of crunches, bird-dogs, medince ball turns, and other things that prepare your core for real life. Life happens in three dimensions, and require you to control movement through multiple planes (listen to that: fitness advice from Pythagoras?). Machines don't prepare you for that.

_______________________

McLean, Va.: What do you think about the Ab Lounge? My husband is 49, 5 feet 6, 175 pounds. He works on the Ab Lounge 150 reps a day, five days a week. About once a week, he rides a bicycle around the neighborhood for 30 minutes or in the park for two hours. He said his workout regimen is good enough because the Ab Lounge makes him work the whole body (ab, arms, legs). I said he needs to do at least 45 minutes of medium- or high- intensity cardio (treadmill, brisk walking) and some weight training in addition to what he is doing. By the way, he is keeping a pretty healthy diet.

What do you think he needs to do in order to be healthy, lose some weight, and stay in shape? Thank you for taking my question.

Susan Morse: Hi there McLean,

I don't know about you, but I'm immediately suspicious of any purported piece of exercise equipment that incorporates the word "lounge" in it. What device is that? Some late-night TV-advertised product? -- Why yes, so it is. How did we know?

Okay, okay, I've never used that particular product. But it's been clearly established that the only way you're going to tighten your abs is the hard way.

Your hubby's healthy diet is in his favor. I'm with you that a daily habit of brisk walking--starting out at maybe 20 minutes and working up to 45 mins or an hour--would be good.

_______________________

Silver Spring, Md.: To follow up from the question about 30 minutes a day... if we just have 30 minutes, which muscles/machines should we focus on for a circuit session?

Craig Stoltz: Focus on the big muscles--quads, hamstrings, shoulders, lats, butt cheeks (oops, "glutes." Sorry). Not the puny ones--biceps, triceps, forarms, calves, etc.

You'll get more metabolic buck-bang working big muscles rather than small ones.

Do the leg extensions and curls; do the pec deck (or lat machine); do bench and overhead press. Basic, but effective. Two sets of each, using weight you can do WITH PERFECT FORM 8 or 10 times.

_______________________

Arlington, Va.: What is a great hamstring stretch? My right hamstring is tighter/more sore than my left, yet I'm stretching them the same way I always have. I need to get my flexibility evened out again. What should I do?

Susan Morse: Hi Arlington,

While standing, rest your foot on a step or chair that's hip height. Straighten your raised leg, flex your foot, bend forward straight-backed from the waist. Reach your arms toward your ankle. Hold for 30 to 60 seconds. Switch legs. Repeat.

_______________________

Arlington, Va.: Hi, I really enjoy your chats. What do you think of this statement, from a trainer: "Women need to be concerned about bone density loss, and only weight training will help. High impact activities like running won't help prevent or correct bone density loss." I agree that women should be concerned about bone density loss, but I thought high impact activities were the only things that would help. What's the truth? Thanks!

Craig Stoltz: There are two mechanisms by which bone density is increased: Any strength work (upright press, for example) that makes the muscle pull against bone. That stress alone provokes bone growth. But light repeated impacts (running as opposed to swimming, but things like tennis and jump-rope also provide light impact that's beneficial) also yields benefits. So ideally, you'll get exercise that involves both strength work and some (light!) impact.

Lots of folks just can't run due to joint problems; they shouldn't try. If running hurts your joints, don't force yourself in order to build your bones. Sort of counterproductive.

_______________________

re: 4-mile White House run: For the runner looking for a four-mile run tonight, check out this Web site: http://www.gmap-pedometer.com/. You can map your run and get the mileage for it. I certainly can't vouch for its accuracy, but looks alright.

Susan Morse: Thanks for that suggestion!

_______________________

Chicago: I'm in training for a fall marathon, and everything is going along fine... but I wish I could lose some weight. I'm carrying around ten extra pounds, and I know that if I lost them, it would increase my speed and time in the race.

The question is: how can you lose weight while training? Isn't the priority to increase caloric intake to fuel all the training? My philosophy has been so far: eat what I want, as long as its a variety of foods, with few extra fats and sweets. Is there anything else I can do?

Craig Stoltz: Runnersworld.com has a great training program; one of the principles is adding tempo (faster pace, shorter distance) workouts and even some intervals. This sounds like it's not wise when you're training for such long runs conducted at a stable pace, but trainers find it's more effective.

But back to your question: That sort of higher-intensity training will also result in more weight loss.

_______________________

Washington, D.C.: Five-feet-seven, 130 pounds, and you're giving advice on running calorie deficits to lose weight? She is at a perfectly healthy weight, even on the slim side. I'd encourage her to focus on health and strength benefits from exercise, not weight loss at her size!

Craig Stoltz: You know what, you're right. I wasn't focusing on her numbers, just for advice on weight loss. Thanks for catching me on that.

_______________________

Whoah Herndon: Maybe it's just me, but to be 5 feet 7 and weigh only 130 pounds seems a goal in itself. Would it really be healthy or beneficial to lose more weight? I'm only 5 feet 3 and I weigh 128 and also work out pretty frequently, but I worry that I'm losing too much weight. I'm already pretty fit and slim and can't imagine wanting to lose more. Or is this really a case of different body types?

Craig Stoltz: Wow, you guys are good. Thanks.

_______________________

Silver Spring, Md.: My self-diagnosis is that I have a weak core. I sit at a desk all day and have a tendency to slump while sitting here. Are there exercises to do at my desk to strengthen my core? And would your recommend yoga or Pilates as a better class for strength and flexibility and core strengthening?

Craig Stoltz: It on a big exercise ball instead of a chair at work. Your colleagues will eye you suspiciously but then envy you. It requires you to sit upright, which challenges your core. You'll know this because you'll find it tiring to sustain.

So just use it for a few minutes, few hours, etc. until you get used to it.

Make sure you check your ergonomics so that the change in height between ball-chair doesn't result in the sort of misalignments that lead to carpal tunnel syndrome.

_______________________

Triangle, Va.: I've tried to get into a routine for exercise, but I get bad back pain every time. I feel as though I'm in a Catch-22, since the back strain is probably partly due to the weight added to my stomach.

Any suggestions?

Susan Morse: Get thee to an orthopedist or physical therapist and ask for help in establishing a back-healthy routine. Back problems are too many and varied for you -- or us -- to guess what could be the problem. Go to the folks who know. They devise individualized back-safe routines all the time.

And you're right,losing weight through diet and exercise would be a smart move to relieve back pain as well as improve overall health. Best of luck.

_______________________

Capitol Hill, D.C.: Hi -- Training for Marine Corps and all was going well until I started experiencing tightness and swelling in my right ankle. Could it be tendonitis? Any tips on treatment and prevention? How long should I stay off of it? Thanks!

Craig Stoltz: That's beyond our ken. (Do we have a ken? And what does that mean, anyhow?) Get thee to a sports doc -- not an internist or even an osteopath. Sports docs understand how these maladies relate to exercise. Not all osteopaths have that sort of insight.

Until then, the standard RICE diet for you: Rest, Ice, Compress (ACE bandage type thing) and Elevate.

I believe the MC marathon has consulting docs who can advise on this sort of thing too. Check with the MC staff or veteran runners.

_______________________

Arlington, Va.: About a month and a half ago, I purchased a bike to commute to work (about 7.5 miles total) about three times a week. On top of that I go to the gym very regularly, mixing Pilates, light weight training, and cardio (spinning, cardio equipment, running). I do about 30-40 minutes of cardio sometimes on top of my bike commute every day. I am relatively petite, 5 feet 3 and around 130 lbs. I have put on unwanted muscle and CANNOT lose weight. I thought that I would be losing weight, instead I have been gaining. My clothes fit differently, and I am finding myself hungry all of the time. I eat very well, lots of vegetables and I have been increasing my protein. Any words of wisdom, will the weight eventually come off ... what am I doing wrong?

Craig Stoltz: Forget weight. Take key measurements--hips, abdomen, thighs, arms, neck if you like--and see how they change with exercise. If you're strong and you look good--and exercise makes everybody look good, all pink and aerated and full of vim (vim?)--what does it matter what the scale says?

_______________________

Ashburn, Va.: A related shoe question. So what kind of shoe should I wear to work out in? At the gym I'll do cardio, including running on a treadmill, along with weights. Is a running shoe acceptable to use lifting weights?

Craig Stoltz: I wonder this question myself, and have been told various things. Usual recommendation is cross-trainers (flat, stable bottom), but that can be lousy for treadmill running.

For what it's worth, I work out in running shoes, but they have a stable sole. As anyone who has worn Serious Running Shoes just hacking around the house can tell you, they are often not stable enough for off-balance stuff. I've twisted an ankle a few times while just hacking around in Serious Running Shoes myself.

_______________________

Carlisle, Pa.: I have been training for the Marine Marathon all summer and have a strategy for keeping hydrated during my run that seems to work for me.

Now that the weather is cooling down, do you have some rules of thumb for reducing intake based on lower temperatures? It seems to me that I should be able to reduce my intake with no adverse affects.

Craig Stoltz: Use the yellow-pee test. If your urine is light yellow, you're sufficiently hydrated. More yellow, you're too dry. Pure white, you're overhydrating.

I'm not suggesting you pee while you run, of course.

_______________________

Confused in D.C.: Sometime between yesterday and this morning, what I guess is my right hamstring suddenly started feeling sore (despite my doing nothing more physically demanding than running down the escalator to catch Metro). When I tried running for a block this morning -- no go. It just feels way too tight. What's that sound like, and how long should I expect to sit around let it heal?

Craig Stoltz: Almost out of time, so I gotta say this fast: It's a strained (but likely not torn) hamstring. Stay the heck off it. RICE treatment as recommended above, and don't return to exercise until it's fully healed. And don't try to stretch it until it's healed!

As Briley, who is somewhere in the Indonesian rain forest with a vine tied to his ankle, will tell you, a hamstring is a terrible thing to waste. It can keep you on the sidelines for weeks, even months, if not properly handled.

_______________________

Silver Spring, Md.: I have a bad back (previous surgery on a herniated disk) and have been advised to start Pilates to strengthen my core for a future pregnancy. My question is: can a big gym (like Wash Sports Clubs or something like that) give me enough personal attention in a group class for me to stay safe back-wise, or should I join a smaller gym focused solely on Pilates and yoga (like Willow St. or similar)?

Craig Stoltz: Given that you're pregnant, I wouldn't mess with a class at Fitness Barn, or whatever. Also, this is vital: When you call a smaller studio, ask specifically which of their teachers is trained in pregnant Pilates (this goes for yoga too). It's great, safe exercise for pregnancy, but only if properly modified.

Good luck with the baby! Having a fit mom will serve him/her well. And you.

_______________________

Reston, Va.: Do you find the calories burned on an elliptical are overstated versus the calories burned on a treadmill in the same amount of time?

Craig Stoltz: Yes, those cal-burned statements on an elliptical are fiction. Use them to compare elliptical workouts day to day, but not to compare burn on different machines.

_______________________

Centreville, Va.: Here's a classic question that I just can't remember the answer to: If the goal is weight loss, is it better to do shorter (30 minutes) bouts of high-intensity, dripping-sweat, breathing-hard cardio, or longer (hour-plus) sweating-but-not-dripping, breathing-but-able-to-talk moderate cardio. I know intervals is the actual answer, but sometimes I want to "relax" and go at a moderate pace for longer -- is that OK or is it not productive enough and I should suck it up and do the high intensity or intervals all the time?

Craig Stoltz: No, don't do intervals all the time! You can hurt yourself, burn yourself out, and experience boredom!

You're fine if you do one interval workout per week. Two's great. Any more than that should be left to folks training for athletic performance, or who are extraordinarily fit and do not fear injury.

Remember, any exercise that's aversive to you isn't going to last. Add those relaxing sessions. They're good for body and mind.

_______________________

Squats: I have a question about squats. How many should I do and what are their benefits. My work out routine is running/elliptical for three-times a week. I do some strength training in the gym.

Susan Morse: Gotta have squats,

In order: two sets of 15. Strengthens your quadriceps, takes pressure off your knees, improves stability. Form is important. Keep weight on your heels. Don't let your knees go past your toes when you go down. Stand on a teeter board and add weights to make exercise harder, get more benefit.

_______________________

Washington, D.C.: For the pregna-Pilates: try calling local hospitals, too. Many offer special classes.

Susan Morse: Thanks, Washington!

_______________________

Exceeding max heart rate?: Sometimes when I run, my heart rate gets up to 103 percent. I'm a 30-year old woman. I don't feel overly exhausted but am definitely unable to carry a conversation at that level. Is this a problem?

Craig Stoltz: Heart rate varies considerably between individuals. If you are not hurting and if you are healthy, feel free to ignore what the formula says is your maximum.

Having said that, periods where you can't hold a conversation should not be sustained unless you are well conditioned. The Talk Test -- you should be able to talk, at least with Pledge-of-Allegiance-style pauses -- is a reliable guide to proper intensity.

_______________________

Not pregnant yet!: Whoops, I was unclear. I'm not pregnant yet, but need to get the core strength for when it happens. Does that change your answer at all for whether I will get enough personal attention at a big gym to stay safe, given that I have previous back problems?

Thanks!

Craig Stoltz: If you can afford it, go with the studio, where you'll get personal attention. If not, and if you are not yet pregnant, the Big Box gym should be okay, assuming the teacher is *Pilates* certified. Many are group exercise certified by haven't really studied Pilates enough to get certification or at least advanced study. Ask about credentials.

_______________________

Largo, Md.: Hi, Moving Crew,

What muscles do you work when you keep your upper arms close to your body and pull down on a resistance band? My gym just got one of those machines where you can adjust the handle heights/weight apparatus. I'm hoping this is a triceps exercise, but unfortunately, I really can't tell!

Craig Stoltz: Yes, that exercise is designed to train your triceps (if I know the one you're talking about). But if you can feel it's not challenging them, it ain't working. If some other muscle fails first, then you know your form is not correct. (Or the band may not provide the right amount of resistance for that exercise.)

_______________________

Silver Spring, Md.: I go to Pilates at Washington Sports Club in Silver Spring. The teacher I go to had a baby earlier this year and continued to teach until a couple of weeks until she delivered and then was back about a month later. She routinely walks around the room and makes adjustments to people and talks to them and answers questions. I think it really depends on the teacher and the size of the class and you may not know until you go check them out.

Craig Stoltz: There you have it. Thanks, Silver!

_______________________

Craig Stoltz: And with that, it's time to sign off. Thanks as always for joining the fun, and as always send follow-up comments, questions, advice, incredulous responses, etc. to move@washpost.com, which your loyal servants of the Moving Crew monitor regularly.

Have a great two weeks, don't get hurt, and keep that vim.

Vim?

_______________________

Editor's Note: washingtonpost.com moderators retain editorial control over Live Online discussions and choose the most relevant questions for guests and hosts; guests and hosts can decline to answer questions. washingtonpost.com is not responsible for any content posted by third parties.