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, Oct. 10, at 11:30 a.m. ET to talk with you throughout the hour.

As the Moving Crew, we specialize in helping beginners get started, regular exercisers reach the next level and everybody avoid injuries, stick with their programs and have fun.

And because the fitness world can be so intimidating to folks who are overweight and sedentary -- and since they can benefit so much from a fitness program -- we take special pride in helping them along the path to fitness.

--The Moving Crew

The Moving Crew will be online to take questions every other Tuesday at 11:30 a.m. ET.

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The transcript follows.

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John Briley: Howdy folks. Welcome to the Moving Crew fitness dude ranch. (Hey, I couldn't come up with anything snappier and we DID write about horses into today's column. So cut me some slack.)

Anyhoo, time to gather 'round the campfire of fitness wisdom and learn what's on your minds and ours. Hit us with questions, comments and observations on fitness - anything except a summons to appear in court! We're a little too busy for that these days.

Let's party...

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Annapolis, Md.: I walk once or twice a day. I've noticed that my feet land flat-footed. I know that I am to land heel first, but my feet can't stretch that far. What stretching can I do to land my feet properly?

Thanks.

John Briley: Interesting Q, Annapolis. Not sure I get what's happening here: Are your legs not extending far enough in front of you, or is your foot literally "locked" in a flat position?

I suggest some gentle Achilles stretches. Stand feet flat with one foot a little behind you and lean lightly against a wall. This is also a hamstring and calf stretch, depending on degree, but focus on your Achilles. Also do ankle rolls - lift your foot off the floor and roll your ankle in circles in one direction 10 or so times, then reverse.

Even if your ankle range-of-motion is limited, though, if you take a forward step on a flat surface your heel should hit the ground before the rest of your foot.

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Bethesda, Md.: If trying to lose weight, is it best to do cardio exercise on an empty stomach?

Craig Stoltz: Hi Bethesda,

You'll read a lot of baloney 9no significance to that food choice metaphor0 about this, but essentially in terms of weight loss it doesn't matter whether you eat before you work out or not. Either is safe -- you have enough stored energy (glucose/glycogen) in your body to get you through a 45-minute workout without drawing on anything in your belly. Having said that, if you can tolerate eating something light before a workout, do so; it's good to have that reserve available, especially if you work out long and/or hard.

But for weight loss, it's awfully simple: calories in vs. calories out.

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Washington, D.C.: When I work out, I usually tend to stick to cardio -- either running, using the elliptical or taking cardio boxing. I've read a few times that strength training is important to a good work. However, it seems daunting in the sense that with cardio, I don't put much thought into what I'm doing -- I just run for 30 minutes and keep trying to go longer every time. With weight training, I have to think about what muscles I need to work and in what order and which exercises to use, and it usually causes me to opt to just do more cardio instead of hitting the weight room. Is there any advice you can give me for starting out? Should I do cardio one day and lift the next or do both on the same day? Any other suggestions you can think of that will make it easier? Thanks!

Craig Stoltz: Hi, D.C.:

For intermediate to advanced fitnofolk, I always recommend dumbbells or other free weights. For a beginner, especially someone lacking in confidence and knowledge about strength training, I recommend starting with basic machines. It sounds like you belong to a club; nearly every club has a selection of what we used to call Nautilus machines that keep your joints stable and focus on specific muscles. Ask the trainer on staff to walk you through them.

In a few months you'll be a lot stronger and more confident. Then, if you feel like it, and want to think about it, you can advance to the stuff that's more intimidating to you now.

Do the strength training no more than twice a week to start. Once you enjoy it, do it three days a week. Alternate with cardio days.

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Crofton, Md.: What's with people choosing to jog in the street or the bike lane, when there is a perfectly good sidewalk available? I see this all the time in my neighborhood, and I can think of several dangers of running in the road, but no real benefit. Am I missing something?

Craig Stoltz: I don't have a clue what they're thinking. It seems to me pretentious and self-important. Anybody care to defend/comment on this running on a (busy) road phenomenon?

(By the way, running on quiet residential or rural roads with little traffic is not as much of a problem, in my opinion.)

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Upstate N.Y.: Hi. I'm fat but otherwise healthy. I've got 45-60 minutes a day, five days a week, to devote to dropping weight and getting healthy and I want to know the best way to do so. I've got no medical issues to prevent total workouts.

I have a treadmill and hand weights in my basement. I'm thinking 35-40 minutes of treadmill five days a week, plus 10-20 minutes of weights three days a week (don't want more bulk, just tone and strength).

What other short but helpful exercises can I mix in to help out? Crunches? Modified push-ups? Thanks much.

John Briley: Few things, Upstate:

1. To optimize your treadmill time, make sure you are really working -- breathing hard, sweating a bit and, once you get comfortable with that level of effort, working in some intervals (boosting intensity markedly for 30 seconds at a time, then backing down for the next 90 seconds). Only do intervals a couple times a week (start with five or six per session and work up). Lots of people waste lots of times ambling along on the 'mill at too low an intensity without getting much fitness benefit.

2. I know you don't want bulk, but also make sure you are using a weight that challenges your muscles. This does NOT mean straining and huffing and puffing, but your target muscle should be tiring significantly by rep 15. Do one to two sets per muscle group, two to three times per week.

3. Any variety of ab exercises will help, plus an occasional back exercise. Crunches are good, as are leg lifts (lie on back, hands under butt, legs straight, and bring them up to 90 degrees, then back down and tap the floor with heels, then repeat. For overall core, planks are good. Modified push-ups too.

Sounds like you're well on track exercise-wise. I would focus on diet too. Tough, I know, but it's the complete wellness package that determines whether we lose weight or gain or flatline.

Good luck!

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Washington, D.C.: I'm a 28-year-old female and I tend to do an hour of cardiovascular activity every day of the week (I have a desk job). Typically, I try to swim two or three times a week and supplement the other days with spin class, cycling, or the elliptical machine. On the days that I am in the gym as opposed to the pool, I sometimes incorporate squats, push-ups, sit-ups, etc. but only rarely do I find time to lift weights these days. My question is, am I doing harm to my body by not officially taking a day off a week or is it fine since I switch up my workout sessions? I know I should incorporate more weight sessions, but I find cardio a much better stress release.

Thanks!

Craig Stoltz: The boilerplate response here is you should balance strength and cardio work, but it sounds like you have a system that works well for you.

IF you do not get injured from overdoing one activity -- and it sounds like you do enough different things that this is not likely to be a problem -- stick with what you're doing.

And the body-weight exercises you do -- squats, push-ups, crunches (better than sit-ups, by the way) -- do plenty of good. Just make sure your form is excellent and each rep slow and careful. And try to improve your number of reps/sets, and vary the exercises occasionally.

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HELP!: I am hoping you can help me or offer some suggestions on how I can kick-start my weight loss.

I am currently a 30-year-old female, 5-feet-1 and 150 pounds. For the past four to five weeks I have started going to the gym again (run three miles at a 5.1 pace and take one weightlifting class a week plus a seven or eight mile strenuous hike on weekends), and walking to work (two miles each way). I have also cut down on my food intake, making sure I bring healthy fruits and veggies for my lunch.

Since I have started doing this, I have lost NO weight. Well, I actually did lose 2 pounds, but gained it right back, even though I did not significantly increase my food intake. In fact, when I gained the weight, I actually ate less.

Any suggestions on what I can do?

John Briley: Hi HELP. Please see my answer to "Upstate" just above. Also, I know we live in an instant gratification culture, but give it a little more time before throwing up your hands (or throw up your hands a bunch of times in a row: That counts as exercise!).

Also, if you cut your calories intake TOO much your body gets worried and goes into conservation mode -- i.e., clinging to each precious calorie because it senses radical imbalance. So perhaps add a few calories back, and cut back more slowly.

Does this help?

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Mom: My mom walks about four miles every day, but recently said she wants to get into some strength training. I'm going to visit her in a few days and she asked me to show her some exercises she can do a couple of times a week.

She's not the gym-going or heavy weightlifting type. And honestly she doesn't have much patience for videos. Any suggestions? While I am a gym goer, I'm no expert so I'm not sure what to tell her. Maybe some squats, girl push-ups, biceps curls that sort of thing?

Craig Stoltz: Yes, your suggestion is a good one -- there are plenty of excellent exercises that can be done without weights or other serious equipment.

Form is EXTREMELY important for someone just starting things like squats and push-ups. I recommend a visit to www.womenshealthmag.com, which has an excellent section that demonstrates exercise form.

Two favorite beginners exercises:

1. Wall squat: back to wall, step both feet about 18 inches from wall, bend knees to partial squat and hold for as long as possible. Great way to build quad strength without risking poor form, knee damage, etc.

2. Planks: Push-up position, but balanced on toes and elbows. Back is plank-straight. Hold it as long as possible. No camel-hump or horse-sway on the back.

Those two are fun and don't risk movement injuries. Add others carefully.

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Silver Spring, Md.: I need a figurative kick in the butt. I have taken a forced month off from the gym due to massive home renovations. Help me get my butt back to the gym.

John Briley: OK, SilSprg: At the gym, there are lots and lots of people in really silly outfits running on treadmills while wearing headphones and signing out loud without realizing it. For entertainment value, that beats the heck out of spackle, grout and drywall, don't you think?

Oh, and after Halloween the HOLIDAYS start, meaning you will be required to tour boring office parties and other events eating health-less food. It's nice to be fit for that stretch.

Need more?

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Falls Church, Va.: I know you have probably answered this question before, but I am new to this chat. Whenever I run I have pain in the arches of both feet. I have tried different shoes, but no luck. Do you have any suggestions? Thank you for your help.

Craig Stoltz: Two words for you: orthotics.

Oh, sorry, that's one word. Get thee to a podiatrist, and your life will change for the better. I speak from experience.

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Adding Strength Training to Workouts: To the person who does all cardio and is not sure how to build into strength training -- does your health club offer group exercise classes that focus on strength training (e.g., Sculpt classes, "BodyPump", "RepReebok", etc.)? That's the great place to start. I'm a group exercise instructor that teaches these formats, and it takes the "thinking" out of it for you.

Craig Stoltz: Great suggestion, and thanks for the professional input. I know a bunch of people -- including guys -- who are nearly addicted to the cardio-plus-muscle-pump effect of these classes.

My wife takes one and she's gettin' strong! And thin. And beautiful as always. [Pam, you there?]

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Running on the road is dangerous, period: it's just as dangerous to run in rural roads/residential roads -- if I'm driving a car on these roads, I can hit you by accident, rural or not (especially if I'm not expecting you, or it's dark, or I've turned a corner). I don't drive on the sidewalk -- please don't run in the road.

Craig Stoltz: Another opinion on this matter. Thanks much.

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Gaithersburg, Md.: I'm recovering from knee surgery (one week ago) and my cardio exercise for the next six weeks is limited to gradual increases in stationary bike riding. So, other than lifting weights, do you have any recommendations for how I can focus on cardio exercises that don't utilize my lower body?

Thanks.

John Briley: Good day, G'Burg: Swimming is about the best I can offer. also, get a little creative with sit-ups, MAYBE push-ups if you can do them one-legged or without putting much pressure on that bad leg, and similar exercises. Done fast enough these can get heart rate up, though of course nothing like a jog.

I recently went through same with hamstring and it's hard, but you'll get through it. The worst you can do is try to get too ambitious - one-legged pogo-sticking! - and re-injure yourself.

Any other kneebies out there with advice for Gaithersburg?

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Alexandria, Va.: I'm in the process of taking off my weight. Exercise has become essential but I have a different opinion of what exactly counts as a exercise. For example, on Friday we tramped around the Waterford Craft Festival. It was muddy and rainy and we never sat down for hours. My friends say that constitutes exercise -- I was tired and cold at the end of the day. I don't really think it counts -- it is better than sitting at my desk but not really exercise. Did I get any benefit? Do I have to have sweat to get exercise?

Craig Stoltz: Moving is always better than sitting.

There are two kinds of exercise (here I quote one of my favorite recent science nerd authors, Harvey Simon, "The No Sweat Exercise Plan"): fitness exercise and health exercise.

The kind of walking you describe has health benefits -- circulation, keeping joints limber, burning some calories, etc.

But to improve your fitness -- specifically that all-important heart-lung apparatus which sustains us all -- you need to elevate your heart rate to around 60 to 80 percent of your age-adjusted maximum (roughly: 220-your age x .6 or .8) for 20 minutes or so (it can be broken into shorter sessions).

And to lose weight, you need to burn more calories than you take in, period. So the more intense your activity -- even brisker walking -- the more calories you'll torch and the more fat will (gradually, healthfully) melt away.

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Running on the Road: I run on the road in my neighborhood -- the sidewalks are cracked, uneven, and sometimes disappear. I stay alert to the cars, don't listen to music, and jump onto the sidewalk (if possible) when I see cars coming - don't see what the problem is here. Plus, asphalt is a slightly softer surface than concrete.

Craig Stoltz: I knew we were going to hear this. Thanks, runner, for the feedback.

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Vienna, Va.: In response to the question about running in the street vs. on the sidewalk. It may be a surprise to learn that asphalt is a softer running surface than concrete sidewalks...and much easier on the knees and the rest of our bodies.

Craig Stoltz: And more!

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Running on roads pt 3: Sorry, but if I'm on the shoulder or side of a road a driver is more likely to see me rather than if I pop out between cars at a sidewalk. The only near misses I've had in 17 years of running have been with drivers making a right turn into me as I move from sidewalk to crosswalk.

Craig Stoltz: The conversation continues (safely, respectfully).

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Running on roads 2: Also, in urban areas, doorways from shops, residences, and offices open onto the sidewalk, increasing the chance of a collision.

Craig Stoltz: More!

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Running on roads: Sidewalks tend to be paved with concrete, rather than more forgiving asphalt. Sidewalks are often cracked or uneven, not to mention crowded with pedestrians with dogs on trip-inducing leashes or baby strollers. In the evenings, roads tend to have better lighting than shaded sidewalks.

Craig Stoltz: Okay, I'm feeling bad about that "self-important" crack. Is it too late to modify it to "this can be problematic for drivers, but there are several good reasons why runners might want to do this?"

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I know the answer: "What's with people choosing to jog in the street or the bike lane, when there is a perfectly good sidewalk available?"

Because the asphalt is much softer and caused less impact on the spine and knees. Concrete is much harder on the knees and joints.

John Briley: Two things:

1. Good point about asphalt vs. concrete.

2. We have an increasing number of humanoids on a planet with finite terra firma. Solution? SHARE, people. Folks who live/work in urban areas often do not have easily accessible parkland in which to run. Granted, they are at their own peril if they choose, say, the Whitehurst Freeway for a rush-hour scamper, but all of us -- cyclists, joggers, Rollerbladers, drivers, unicyclists, turtle herders and everyone else -- should view public space as space for use by the public.

Okay, back to our regularly scheduled fitness chat.

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Indianapolis: Hi. I'm hoping you can give me some suggestions. I'm 31, female, in pretty good shape, work out regularly, etc. However, there are a couple areas that I can't seem to fix, despite eating well and exercising. I know you can't spot-reduce problem areas, but do you have any ideas about what I can do to get rid of hip fat and outer-leg ("saddle") fat? I like the way I look except for those areas, and I don't know what to try. Should I up my cardio? Lift more? Accept it as the new me? These areas are new since having a baby two years ago, and it is driving me crazy that, despite having long since lost the weight and gotten back into shape, I can't get rid of these pockets of fat. Thanks for any suggestions!

Craig Stoltz: Our Moving Crew columnist, one John Briley, has written on the sad fact that some people collect fat in certain places (for women, moreso the hips; for men, moreso the belly) and there ain't much to do about it.

Up your cardio by doing intervals -- brief periods of greater intensity, followed by recovery periods. That'll up your calorie burn and extend that burn longer after your workout.

As for the nether regions: I wrote a column about what the American Council on Exercise declared the best butt exercise. Look up "donkey kicks," "butt blasters" (!) and (slightly different, but still good for hips) "fire hydrants" on the Web and you'll see examples.

Also, as usual: www.womenshealthmag.com. They have exercises that target certain areas. But remember: all you can do is strengthen muscles beneath the fat, not remove the fat itself with those targeted exercises.

Oh, yes, and your suggestion about "accept it as the new me?" Always a great idea, and one of the most important. Godspeed, Indianapolis!

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Running on the road: Okay, it IS dangerous, but the surface of roads, sadly, is more forgiving to legs than most sidewalks. For me, sidewalks are much more likely to cause shin splints, and this was backed up in Runners' World a long time back. (Although roads are more likely to contribute to IT band problems, because they're slanted.) Of course, running on the road IS dangerous so I run on the grassy surface next to the sidewalk -- which is the most forgiving surface, but also means dodging obstacles all the time, posts and hydrants and the like. I did want to chime in though and say that there might be a sensible reason -- not just stupid arrogance -- that runners choose the risky option of running on the street...the surface is more forgiving to our legs than sidewalks.

Craig Stoltz: A solemn call for peace. . .

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Prince George's County, Md.: I've got a new(ish) job, new commute, longer hours, and less time to exercise. So, I'm putting on the pounds.

I changed my commute slightly by getting off at an earlier Metro stop. I get a mile and a half or so walk at each end of my commute, which only costs me about 15 minutes each way (I save time by not switching trains and doing the loop back up).

I feel positive about it, but am I kidding myself? Is three miles of walking (on top of a sedentary job) going to do anything for me?

If not, how much walking does one need to do to make a dent? I'm 45 if it matters.

Thanks!

John Briley: Great question PGCO,

Walking helps to an extent and is more beneficial for less-fit people. So. yes, it does burn calories and is nice way to get around, but walking 3 miles a day - and doing only that - will not keep you in shape long term.

Try to work some little breaks into your day to huff up and down stairs and/or get some hand weights and stability ball (AKA fitball) for front-of-TV exercises at home at night.

Also, try to squeeze some more intense activity into those weekend hours. One caution: If you sit all week, make sure you warm up properly before trying to crank out a big workout on a Saturday. Our bodies get pretty creaky when chained to a desk for 50 hours a week. (To that point, you can also do some stretches and little exercises AT YOUR DESK. Do a Google search on this and see what you find.)

Don't give up! There are people much busier than you and me who manage to find exercise time. If they can do it, we can too!

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Bethesda, MD: I'm getting rather close to my goal weight (about 5-10 pounds left). What is the best cardio? I like running, the elliptical and even the bike, but I'm not sure which provides the best burn.

Also is there any ab recommendation to tighten my now visible waist line

Craig Stoltz: Do whichever one you like, but turn up the calorie burn by doing intervals--periods of "sprint" or more intense running/ellipitificating/biking with periods (ideally a bit shorter) of recovery. That'll boost calorie burn. (Say, didn't I already type this answer today?)

For your visible belly: There are about a dozen flavors of crunches I know of -- I like the frog crunch, the reverse crunch, the medicine ball crunch, the bicycle crunch, look 'em up at menshealth.com. But get one of those big stability balls. Do what's called the Ab Roll-Out or the Roll-in or, if you're feeling brave, the Pike. Also plank-on-the-ball. Those will really build core strength.

Perfect form is vital to protecting your back!

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Fairfax, Va.: I am super frustrated. I have been trying to lose the last 6 pounds to get to my goal weight for about six months now and I get to 3 pounds within it and then gain it back. I am seriously stuck. I have tried shaking up my routine and changing my eating habits by cutting back my calories. Is there something I am missing?

Craig Stoltz: This is God's way of telling you you are fit, healthy and great-looking. Don't kill yourself over a handful of pounds. Bask in your accomplishments, enjoy your good health, and keep with a program you enjoy.

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Downtown D.C.: When I was in college I participated in an NCAA sport and was very athletic and fit -- working out several hours a day. It's been about 10 years since I graduated and I just can't seem to get a "normal" routine into my life. I tend to work out sporadically in strong bursts for a week or two at a time, then I'll lose momentum because I feel so out of shape. I'm really struggling with trying to create a realistic approach to something that used to be so second nature in my life. Any suggestions?

John Briley: Ah, D.C., a common issue, and I will re-post an answer I gave last chat to a similar question:

Your (very natural) reaction is based on the fear, conscious or otherwise, that you'll never replicate your old glory so why bother even going for it?

Here's my take: We've got 80 or 90 years here if we're lucky, and physical play is just too damn fun to relegate to only a brief period of life. So while you might not set 50-meter sprint or high-jump records in your 30s, 40s or 50s, you can still find a tennis match, basketball game, bike ride, etc. to release some tension and get your thrills.

If college was 10 years ago, you're still young enough that maybe you WILL set some records once you return to shape.

Now, to the workout part: Start slow, with no preconceptions or lofty expectations, and make it fun. Gyms are boring to a lot of us, so maybe take your jog up to a park or a trail. Join a local team. This area has so many rec leagues -- flag football, ultimate Frisbee, softball, rowing, etc. etc. -- and most are friendly with lots of roster space for former college athletes. Getting back into a competitive setting, however informal, will help re-motivate you.

Set realistic goals -- like "run a 10K by March" -- and train for it. DO NOT expect to be running marathons in 3 months. That will lead to disappointment.

Just establish an exercise habit, without focusing on immediate physical results, and build from there.

Does this help?

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Arlington, Va.: Quick question -- I love yoga but am having a hard time fitting it in my schedule. The only yoga class at the gym that I can possibly go to is immediately after my group weight training class. A few weeks ago, I stayed and did the yoga class after my weights class, thinking it would be a good stretch for my arms and legs. However, I noticed that in the beginning of the class, my arms, in particular, were sore and it was hard for me to do some of the poses that normally I could do with no problem. I figured this was not a good sign and have stopped going to the yoga class after my group weight training class for fear of hurting anything. Is this a good assumption? Or is it okay to do yoga after an hour of weight training? Thanks guys! You're awesome!!!!

John Briley: Your body, ever wise, is on to something. A major component of yoga is strength training, so you are essentially telling your muscles, "Hey kids! Today we're going to weight train and then weight train!" And your muscles are saying, "Can we get a new owner?"

If you love yoga, skip the weight class and lift on your own another day of the week (at least 36 hours before or after yoga). A tough call, we know, and it sounds like you gravitate to fitness classes. But I'd say it's easier to learn how to lift safely and effectively on your own than to do the same for yoga.

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Woodbridge, Va.: How does pulse rate affect exercise and results? I am 49 and alternate days on a treadmill with days on the elliptical. On the treadmill, I hit and maintain a heart rate between 155-160 for 45 minutes, but the screen says I am only hitting 3-4 METS. On the elliptical, my heart rate averages about 135 but I am doing 7-8 METS. Why is this? Which is better for weight loss?

Craig Stoltz: The machines are vicious, shameless liars.

Short version: heart rate trumps other measures (in practical applications), including METs (which stands for metabolic equivalents, a kind of measure of how many times harder than doing nothing you're working).

The best way to know your heart rate is to use a heart-rate monitor ($40 to $200 plus). Polar's a good company. The grab-the-handles heart-rate readouts on machines can be inaccurate, and in running-walking cause you to slow down to get the measure.

I'm also 49; I work out hard and rarely can sustain 155-160 bpm for more than a couple of minutes. You're training at what's considered athletic levels. (Assuming your heart rate is "normal," always a risky assumption.)

I also have a hard time sustaining very high heart rates on the elliptical. But at 135 bpm you're still training solidly in your cardio zone.

As for which is better for weight loss: whichever burns more total calories, and again the best way to estimate that is with a heart rate monitor, not the machine's estimate.

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Richmond, Va.: All this talk about the danger of running in the roads is a golden opportunity to support more parks, paths, trails and greenways!

If all your readers who run in the roads committed to helping turn abandoned railways into paths, we could see some real changes soon! Lobby your representatives!

Craig Stoltz: Ah, the political angle! What a great conversation.

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Washington, D.C.: Crossing my fingers on this one...Any chance that working out on a rowing machine provides both cardio and strength training? I sure am building up a bulky set of arm muscles from that machine. Thanks, and love these chats.

John Briley: Huge thumbs up for these D.C.

Great, all-body workouts -- arms, back, legs, core, cardio...

Here's a link to a column I did last year on this:

Moving Crew rowing column

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Arlington, Va.: I have the opportunity to buy a used elliptical at a very reduced price (a friend of a friend is moving and needs to unload it). It's about 5 years old and has been used lightly. Do you think it's a good idea to buy second-hand equipment, or would it be worth it to spend a bit more for something that's covered by a warranty?

John Briley: Great question and I have NO answer, other to say use it, then go use a new one at a gym (or vice versa) and compare performance, then *IMPORTANT* contact the manufacturer and ask the same question. Sure, they have an interest in selling you a new one but you should be able to find someone who can talk straight.

Oooh, here's an idea: Either you or your friend call the maker and say, hey, I've got this 5-year-old machine, seems to be working fine, do I need to worry about a 30,000-mile tune up or other parts replacements? See what they say to that.

Anyone out there with second-hand gear experience?

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Alexandria, Va.: I really should do more interval training when I walk on the treadmill, but running gives me arch and shin problems. So could my intervals be to increase the incline (and possibly decrease my speed so I don't fall off?!), and if so, what sort of incline? Are we talking 5 percent or, like, 15 percent? It just seems like it takes so long to go up or down, I've wasted half the interval adjusting the treadmill.

John Briley: 1. Yes, speed and incline adjustments count as intervals.

2. Punch in the change, then wait until the machine gets all the way there before starting to "count" your interval. Just view the added effort on the way up as a bonus!

3. Not sure how your treadmill does it, but I will go up, say, from zero to 3 on the ones in my gym, and that seems to provide notably harder incline. If not, keep going up. If too much, back it down a tad.

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Arlington, Va.: Hey guys - really enjoy your chats. I've been learning a lot!

I joined a gym about 2 months ago and have so far been taking it slow and steady -- I've gotten too excited too soon in the past and flamed out dramatically. It's a 2-year membership though -- for me, it's a real commitment. I want my time at the gym to be focused and useful. Too many people go to the gym and don't seem to see results!

My question is this: as much as I read about health and understand it, I don't know much about exercise physiology. (For example, I don't really understand the difference between "cardio" and "fat burn" target heart rates.) Do you have any reading suggestions that could help me understand my body while exercising?

Thanks!

Craig Stoltz: Hi Arlington, congrats on making a commitment to healthier living. And for realizing slow-and-steady is the way to start. Your body will tell you when it's time to turn the dial up.

As to your specific question: ignore the finicky-and-not-practical distinction the machines make between "fat burn" and "cardio." Yes, there is a physiological difference in kind of fuel use at different intensities, but to most of us civilians, it don't mean squat.

A very basic book on health fitness is called the ACSM Fitness Book, by the American College of Sports Medicine. Flip through it at Borders to see if it looks too basic.

If you're looking for something a little more informative, believe it or not the "Fitness for Dummies" book is really pretty good -- all the basics, easily presented. Many, many fitness books on the shelves are very specialized (Exercises for Osteoporosis) or, more commonly, those lousy "20-minutes-six-weeks-to-a-beautiful-body-BS" titles. Making false claims seems to be the only way to get a fitness book published these days.

And pick up a couple of copies of Women's Fitness magazine. Very solid yet entertainingly written.

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Silver Spring, Md.: Hi... Thanks for taking my question

I've been trying to get back into shape after taking time off. Because of bad knees from high school football, I have been avoiding treadmill and running on the street by working out on the elliptical 30-40 min five days a week. I've been doing this for a month.

I lost weight in the beginning but now have not lost any, however I look ( and feel) skinnier. What gives? Why am I not losing actual poundage, but my gut is going away and my face looks thinner?

John Briley: You are probably adding some muscle as well as losing fat. Focus on how you look and feel more than the scale. according to my body-mass-index, I am squarely overweight. But that's just body type. Sure, I've got a couple pounds to lose but even after that my BMI still call me 'fatso'.

Sounds like you're doing great! Keep it going.

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Germantown, Md.: I'm 30 and just had shoulder surgery last summer. I have been trying to keep up with my cardio. But, what light lifting can I do for chest and arms to at least keep things steady while the shoulder continues to heal?

Push-ups feel fine, but bench pressing, especially decline, is still uncomfortable.

Craig Stoltz: Very, very light dumbbells; consult with your orthopod on what exercises to do. Messed up shoulders can become a life-long problem if not healed fully. Don't mess with 'em.

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College Park, Md.: Hello!

I'm working on getting in shape and a healthy weight. Last spring I found that my ankles were getting sore when I walked more than 20-30 minutes. I got new shoes and switched to swimming and yoga for the summer, and I've lost about 10 pounds. This fall I'm trying out the elliptical trainer, but I'm still having soreness in my ankles and I keep pulling a muscle/ligament in my side right on top of my pelvic bone.

What is a good exercise to improve strength in my ankles? Does this sound like something might be out of alignment or do these type injuries just take a long time to heal?

Thanks!

Craig Stoltz: I'd go to a podiatrist or a sports doc for what's called a "gait analysis."

They can tell you whether you have alignment problems, chronic compensations that lead to overuse injuries, etc. Sports docs tend to be very good at this; a sports podiatrist even more so.

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Mount Airy, Md.: Just wanted to say horseback riding is exercise! Just get up on one and trot around for five minutes! You will see!

Craig Stoltz: Whether horseback riding on the side of the road is a good idea is something we can take up next time. . .

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Indianapolis, Ind.: Which is the greater aerobic workout - to power walk 3 miles in 30 minutes OR to do 5 miles in 60 minutes?

John Briley: What is this, the SATs? Seriously, Indy, the answer is complex, but the short version is this: The further you go, the greater the calorie burn, but the harder you push your cardio system (i.e., your heart and its ability to move oxygen to your muscles) the more quickly you will boost your aerobic capacity.

So: If, for example, the 30-minute hustle gets your heart rate up to 75 percent to 80 percent of max for 15 minutes or so, while the 60 minute walk keeps you in the 60 percent to 70 percent range, then the shorter, more-intense session will have better strict "aerobic" benefit.

There are other variables but that's the crux of it, plus we are short on time here. Hope this helps.

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Richmond, Va.: I have a herniated disc, can you recommend exercises that will not irritate that? Aerobics, yoga and jogging are all out now, and I've gained so much weight since I injured my back since I can't do the exercises I used to do.

John Briley: How about swimming? We got this question last week, Richmond, suggesting I should do a column on it soon. Keep an eye on the Moving Crew column on Washingtonpost.com in coming weeks.

Sorry I don't have better counsel now. Back injuries are tricky because it is tough to do anything weight-bearing without impacting the back. Hang in there, and I'll do some research on my end.

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Alexandria, Va.: About a year ago, I switched from using Nautilus-type machines to lifting 8-10 pound handheld weights, 2-3 sets of 12 reps, for my half hour arm workout that I do three times a week. My arms seem to have gotten bigger, and I can see muscle, but the flab is still there too. The point of my arm workout was to keep my arms the same size, but tone them. What am I doing wrong? PS -- I'm a 27-year-old female with a BMI in the healthy range.

Craig Stoltz: 1. Take your arm measurements now so you can know if they are really getting bigger or not.

2. Try more reps, lower weight, only two sets.

3. A great exercise is curl-to-press. Stand holding two light dumbbells, curl them your shoulders, then flip your hands around and do presses. At the top of the press, rise up on your toes. Then reverse. That'll spread the benefits around your arms and shoulders -- and get a bit of calf work in too -- not just focus on biceps.

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SoMD: Hi -- I hope you take this question because I need your HELP! DH has booked a family vacation over the holidays. We will travel to Utah to SKI. Sounds fun but I've never done it! As a 45-year-old "relatively" active female, how do I prep for this? I exercise when I can but not routinely. I sure don't want to end up with a broken bone, torn ligament, whatever. Help! Thanks.

John Briley: Hey SoMD,

Here's the easy way out: You stay here and I go to Utah with DH! Kidding! Not really!

Seriously, squats, lunges, hamstring extensions, calf raises and STRETCHING -- yoga is GREAT for skiing, if you can get in a class -- all will help. When you get out there, warm up in the a.m. before hitting the slopes and stretch after the first couple runs and after skiing. You almost certainly will be sore, but if you focus on the above muscle groups and flexibility you'll do fine.

An important concept in skiing, as in most sports (and other aspects of life): Stay loose on the hill and focus on achieving things ("I'm going to ski this line in five turns, then stop.") NOT on avoiding mistakes. A loose attitude and positive frame of mind will help you avoid injury.

Have fun!

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John Briley: We are out of time, crew. Thanks for playing today. We're back in two weeks for another go. Stay well,

Moving Along Little Doggie Crew

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