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

Health section contributor John Briley and assistant editor Susan Morse were online Tuesday, Nov. 7, 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 Crewland! This is a fitness chat, so we won't spend TOO much valuable ether space badgering you to vote but a. you really should (don't you think?), and b. you could use it as an exercise opportunity - jogging to the polls, muscling past the propagandistas out front, shadow boxing and doing jumping jacks in line, and clenching your teeth (3 sets of 10!) when the machine malfunctions.

Like I said, not too much valuable space. So let's chat fitness, shall we?

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D.C.: I am recovering from injury and beginning my third month of physical therapy. I would like to find a personal trainer who will work with my physical therapist to get me back in shape, but where do I find one? Most trainers I have spoken with are not experienced with chronic pain/ injury.

Susan Morse: Hi D.C.,

Good question. At my gym, they post the credentials and backgrounds of their various trainers so members can pick a trainer who fits their needs -- a very helpful practice. If I were you, I'd speak to your gym manager and ask about training/experience of trainers there. If they don't have someone with background in rehab work, I'd think about finding another gym. Good luck.

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Dupont: So I am your classic over-exerciser, and, as I've been reading your columns and discussions, I have finally come to terms with it. The habit has evolved as I've lost weight and worked very, very hard to maintain it.

I'm at the point where I'd love to slow down to avoid injuries and get my energy levels back. But a holiday season of eating around the corner seems like a ripe formula for regaining lost weight. I know this doesn't seem like a big problem, but I'd love some thoughts/advice on jumping off the treadmill.

John Briley: Hi Dupont. I have some perspective and advice for you.

As you probably know (because I've whined about it incessantly in columns and chats) I tore a hamstring in May. My exercise dropped from six days a week of fairly to very intense workouts to nearly zero.

This went on for much of the summer -- with a few blips of creative exercise routines tossed in -- and I gained a grand total of...2 pounds during that entire time. Frankly I was shocked, and I attribute it to the fact that my body wasn't as hungry when I wasn't exercising. Of course, the weight alone doesn't mean I stayed in shape.

Which brings me to the advice: Exercise is good for you but, like anything, you can overdo it. So exercise enough to stay in good shape (or more if you're training for a race or competition), maintain a good diet (but allow yourself some latitude here as well) and enjoy life. Exercise is part of my identity -- I love it, I need it, I value that time. But the world doesn't stop if I (or you) take a break here and there, or allow myself a cycle of less-intense work for a week or month.

As we noted in a column a few weeks back, you should take a day off every week, and should (definitely) make at least one or two workouts per week LIGHT.

Lastly, here's an eating trick that helps me stay healthy: Faced with sinful food, I look at it, take a deep breath, then tell myself, "Eat something else now - something nutritional - then you can have a indulgent meal later." I even picture the cheeseburger I just 'earned' for later.

Then when the next meal comes around, I do it again. Next thing I know, a week has passed and I haven't given in.

Drop back for sally Squires's Lean Plate Club at 1 p.m. for more diet advice.

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Arlington, Va.: Went to my first yoga (ashtanga) class ever the other day -- and my muscles are SO SORE! Can I replace weight lifting with yoga as part of my fitness routine?

Susan Morse: Hi Arlington,

Lots of yoga poses involve supporting the body's weight on your arms (eg. the crow) or arms and feet (eg. downward dog, the plank). These certainly qualify as strength-training exercises. For a first-hand account of how yoga built one person's strength, see Jennifer Huget's recent story, "Who Me, Yogi?" on The Washington Post Web site. We'll post the link in a minute.

Good luck!

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Washington, D.C.: If I climb a mountain on the treadmill or elliptical machine -- that is a steep incline, moving slowly, for 40 minutes 6 days a week -- will that work my bum? I'm in pretty good shape, but my butt could use a little firming and I'm starting to notice some -- eek! -- saddle bags. Is this a good exercise for me? I run four miles six days a week and do yoga twice a week. I'm 30, female, 5-foot-5, and 120 pounds. Thanks!

John Briley: Yes those will both help BUT (ha!) you need to maintain good form - i.e., standing straight up, not leaning forward to far, and no bouncing.

Back when Stairmasters first became the rage a lot of women were on those things all day and their butts just got bigger and bigger because they were leaning too far forward and building all kinds of muscle.

Also, break up your running routine - different distances and intensities, even different terrain, on different days - to give your body some variety. This will help keep calorie burning high and prevent your body from becoming too used to the same run every day.

Oh, and have fun out there!

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washingtonpost.com: Who, Me? A Yogi? (Post, Oct. 3)

Susan Morse: Here's that link to the story on yoga and strength training.

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RE: Personal Trainer: The person asking about a personal trainer to help them get back in shape during rehab might want to ask their rehab person for recommendations. My personal trainer actually does rehab for a doctor and that's how we found her. She's great and she always knows what the doctor thinks I should be doing or not doing.

John Briley: Good advice, thanks!

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Philadelphia: I really enjoy your columns and Q&A and find them very motivating. I have spent the past year getting in shape. I have lost 60 pounds (30 more to go) through healthy eating, exercise and weight training. My primary exercise is now biking (avoiding achy knees) and as a reward and a celebration of my 60th birthday I am going on a bike trip around the Big Island in Hawaii. As biking may be limited through the winter, can you suggest an indoor routine to keep me in shape for this trip? thanks

John Briley: Hi Philly - Fantastic for you on your progress - VERY inspiring!

As we've written before, focus a bit more on your core -- crunches, bridges, planks, etc. (you can look them all up on the Web for good form) -- which will really help power your legs on that ride.

Also (and I'm assuming you don't belong to a gym since you did not mention indoor cycling as an option) get a stability ball and do standing squats against a wall: put ball between your lower back and the wall and drop down until your thighs are parallel to the floor. Legs should form right angle - i.e., make sure your knees do not extend out beyond your toes. Hold that for 30 seconds (if you can -- it gets hard!) and do three or four. Increase time and number as you get stronger.

That's great for the quads.

Also, calf raises on the stairs -- 2 sets of 20 (or 15 or 10 - whatever feels right) once a day.

Do whatever you can for cardio, even brisk walking; you'll need to maintain that base as well. Try to find hills to walk so you can prepare your body for pushing through long sections of road.

Big Island is BEAUTIFUL. Be ready for all kinds of weather, and have a blast. Happy Birthday!

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Arlington, Va.: Hey! I jogged to the polls this morning. Well, it was part of a wider loop. I showed up in shorts and sneaks, waving pamphlets in front of my face and saying "whoo, it's HOT!" The volunteers there just laughed and said "You're the only one who's been complaining about THAT this morning." But seriously. Civic participation really gets me motivated. I sprinted the .5 mile home.

John Briley: Good for you Arlington!

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Baltimore: Going to yoga tonight at 8. Any problem if I do 30 minutes of light cardio beforehand? I was thinking I'd just walk on the treadmill at a 3.0-3.3 mph pace. I may only get to the Y twice this week, so need to maximize my time there. Thanks.

John Briley: Charm City - That should be okay. Do you go to yoga a lot? Does it typically leave you sore? If "yes" to question 1 and "no" to 2, then go for it.

A big part of many yoga forms (as you probably know) is about warming up the body and using that warmth to achieve deeper stretches. So a little cardio warm up should help. Just don't push it, and make sure you hydrate between activities.

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Washington, D.C.: Moving Crew, I need basics! Can you recommend a Web site or book that will help me come up with some good workouts? I just got a job with a gym in the basement, and while I've used a gym sporadically in the past, I'd really like to structure my time to maximize the hour a day I can spend there. (Not looking for weight loss, just general improved physical condition at minimal cost.)

Susan Morse: Hey D.C.,

Lucky you. I know people who'd kill for a gym at their workplace. (Of course, you know, there's a downside: Now that old reliable "can't get away from my desk" excuse isn't going to fly so well. Small cost.)

Basically, you're looking for a routine that includes some cardio work, some strength work and some stretching. What you end up liking best may depend on whether you're male or female (you don't say), in overall good physical shape or not so (ditto), barely out of high school or nursing a growing list of sore parts, and other such factors. But here are some possible starting points.

The President's Council on Physical Fitness (the site's at fitness.gov) describes a basic workout you might try. Another site worth exploring for basic fitness routines is called exRx.net, recommended by the American Council on Sports Medicine.

Books? Depends what you want. On my desk, at the moment, is a handy little guide called "One Hundred Strength Exercises," by Ed McNeely. Also one called "Straighter, Stronger, Leaner, Longer," by Renee Daniels that focuses on strengthening and stretching. Good luck. Let us know what you find that you like!

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Falls Church, Va.: Hi all. Love the chats.

On the topic of overtraining -- every week, this is my typical routine:

M: one hour of interval training (medium intensity)

T: one hour of power yoga (high intensity)

W: Day off

Th: one hour of power yoga (high intensity)

F: one hour boot camp (very high intensity)

S: one hour kickboxing (very high intensity)

Su: 20 minutes super-slow weight training (high intensity, but brief)

Am I overtraining? I feel that if I mix up the types of exercise I do, I can get away with only one day off. It's true I'm kind of sore most of the time, but it's not an unpleasant soreness. So far, my only complaint is occasional low-grade shoulder pain (probably from too many downward-facing dogs), but when that flares up, I cut back to yoga once a week and it goes away.

What do you think? Is this too much?

For what it's worth, I'm a 43-year-old female in very good shape, but I've only been exercising at this intensity level for about two years. (My goal is to be fit and healthy -- and injury-free -- well into a ripe old age.)

Thanks!

John Briley: Alright, Falls Church, you can kick my tail! But if you really are "kind of sore most of the time" you should dial back something. Maybe make Sunday a bit of an off day too, with perhaps just a walk around the neighborhood.

You really don't need more that 2 days a week of strength training, and you're probably getting that with the power yoga and (even a little more) with the boot camp). Doing boot camp and kick boxing on consecutive days is pushing it a bit too -- your body NEEDS to recover from the boot camp.

I know this stuff is addictive (believe me, I know) and I know you're hooked, but try to cut back to the point where you're NOT sore more often than not. You should go into the boot camp feeling spry, limber and fired up, like it's the big game of the week.

Maybe -- as you sort of suggest -cut back the power yoga to once a week, and sub in some light yoga.

I am shot-gunning ideas here, so make your own call on specific adjustments, but the bottom line is I do think you are over training. Impressive, but more than is good for you right now.

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Washington, D.C.: I understand the not bouncing thing on the elliptical/treadmill, but how can you NOT lean forward when going up an incline. It just seems natural do that. How do you stand straight up when going up hill? I'm the girl who wrote in with the sad bum...

John Briley: I was trying to say don't lean forward TOO much. With every step, try to push through your heels. That's what I was taught last spring on the elliptical and it completely changed my impression of those machines. I started getting much better, more balanced workouts.

I don't want you toppling over backward, just don't lean too far in.

That help?

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Susan Morse: Long voting lines getting you down? (Took me 45 minutes to vote this morning.) Don't just stand there and stew. Bypass the donuts (hard, I know)and think about what you else you can do in line besides eat: Squats, toe touches, calf stretches, anyone?

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New to running: Thanks for taking my question. I've started running at the gym on a treadmill but I have trouble running longer than 10 minutes. I don't think I'm out of shape as I play tennis and volleyball 3-4 times a week for at least two hours. What would you recommend I do or change to help build my stamina? And how long does that take a fairly active person to build? I'm not aiming to run any marathons, but I would like to eventually be able to do a 45 minute to one hour run on the treadmill.

John Briley: Hi NTR,

Sounds like you're making a classic early mistake of going too hard out of the gate. Try this:

1. Warm up for 5 to 10 minutes at a pace that feels barely challenging. You're just getting some blood flowing here, not trying to impress everyone around you.

2. Spend the next 10 to 15 minutes GRADUALLY increasing pace so that you're breathing hard but not doubled-over panting.

3. If at any point it starts to feel like you're getting bludgeoned, back off, even to the point of a fast walk, to recover, then build back up again.

4. Go hard for five minutes - not all-out sprint, but breathing increasingly hard - or whatever you can sustain, then,

5. Cool down at your warm-up pace or even a little slower for the last five minutes.

Adjust these times as needed and be patient. You will build up over time, but this particular activity is new to your body and, while it may seem just like tennis or volleyball, it's not. If it helps (and it probably doesn't) I had the same issue when I got into running years ago. I was into other sports and went out for a sprint. After two blocks I couldn't imagine that anyone would - or could - do this for an hour straight. Then I recalibrated and have been a sometime-runner ever since.

Good luck!

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Chicago: To to the woman looking to firm up her butt, how about a spinning class? I spin a a few days a week and that helped me.

John Briley: Thanks Chicago!

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Davidsonville, Md.: I'm a few weeks late chiming in on this, but I thought one of my brethren would beat me to it. It concerns your column from a few weeks ago about the bouncing machine that's supposed to simulate horse riding.

I don't disagree that the machine is weird and seems of little use. But I do object (strenuously - does strenuous objection burn more calories?) that horse riding is a leisure activity, and not actual exercise.

There is riding, and there is being a passenger, just like there is real exercise versus just hanging out at the gym. Those of us who do ride can attest to the sweating, increased respiratory rate, and muscle aches that come from real riding. Like with so many other forms of exercise these days, the emphasis now is on using core muscles, and cross training to increase strength and stamina to improve one's riding.

Is riding an equivalent workout to mountain biking or running? No, it isn't. But is it exercise? Heh. Using your body to influence the movement of a 1200-pound animal isn't easy.

washingtonpost.com: A Core Workout -- or Just Horsing Around? (Post, Oct. 10)

Susan Morse: Hi Davidsonville,

Point well taken--especially about the core muscles. That's one reason why there are even special horseback riding programs for people with muscular or neurological disabilities: The motion of the horse stimulates and strengthens muscles in the abdomen and lower back that they would otherwise be unable to exercise.

Thanks for writing. Happy riding.

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Rise over Run: I'm about 20 pounds overweight (female: 5-foot-6, 170 pounds) and I use a treadmill during my lunch hour supplemented with at-home workout tapes and weights. On the treadmill, I try to do some incline and speed combinations with intervals. Which combo would maximize weight loss? Should I go for more speed, lower incline or higher incline with lower speed (I can't go full gusto with both yet!).

John Briley: There are a few variables here but, in general, whichever pace/resistance gets and keeps your heart rate up for the longest sustained time will burn the most calories.

So if you're cruising along at 70 percent of max heart rate and you crank an interval up to 85 percent for 30 seconds, recover for 60 seconds, and do it again 6 times, you'll burn the calories regardless of whether you do that with resistance or speed.

If you try this with resistance, then are so conked out that you can't continue the workout (or have to drop down to 40 percent heart rate max to recover), that's probably too much resistance for you right now.

To gain cardio and strength benefit, stick with a mix of both. Your body accelerates calorie burn when it is forced to work harder to get oxygen to muscles (including your heart).

The other part of the equation, of course: consume fewer calories than you burn (by about 300 calories per day) - and choose healthy calories over trans or saturated fats - and the weight will continue to come off.

Keep up the good work!

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Re. Winter biking: How could you forget to mention spinning classes! Almost as good as the real thing. It will definitely keep her in shape and ready for her bike trip.

John Briley: I didn't forget. The questioner implied no gym access by stating that winter cycling options would be limited.

I agree these are ideal training for a long bike ride, provided one has access.

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Logan Circle, D.C.: Hi guys,

I'm desperately looking for a kickboxing class in the district that I can start to shake up my workout routine. I've been running and lifting for the past year and while I'm seeing lots of results, I want to try something new to keep things interesting. I love the idea of learning some good self defense techniques too. Please help! All I can find are cardio kickboxing classes, where can I get the real deal?

John Briley: Great question L.C., but I must profess ignorance on this one. Anyone out there who knows of REAL kickboxing classes?

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Washington, D.C.: If there's still time, I'll add some specifics to my gym basics question.

I'm a female, 24 years old, 5-foot-6/145 pounds. For the last few weeks I've been going to the gym three to four times a week, spending a little over an hour there each time. Usually I'll do a 20-minute cardio workout (alternating the machine depending on my mood), then pick ]four or five strength machines and spend some time on those. I stretch at the beginning and end of the workout. I'm a planner though, and this all feels too vague. Is that okay, or would I be better off with something more structured?

Susan Morse: Hey Washington,

If you're not bored or hurting, sounds like you're doing just fine. You've got the basic concept. Make sure you warm up 5 or 10 minutes before you stretch at the beginning of each session. (Stretching cold muscles won't do much... and might invite injury.)

Good to shake things up periodically and add variety so you don't get bored. You might just surprise a few neglected muscles by trading exercises now and then, too.

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Ashburn, Va.: Good morning! I don't need to lose weight, my BMI is in the healthy range. But I would like to lose my belly. I'm a 20-something female with fibromyalgia, so working out is usually pretty painful for me. I've done yoga, but I haven't noticed any difference in my tone, so I was really hoping the Moving Crew could give me some suggestions. Thank you SO much!

John Briley: Hello Ashburn. You cannot "spot-reduce" fat - your body will decide where to trim the edges as you burn excess calories - but you can firm up your core muscles with specific exercises.

I don't know how limited you are with that condition, but if you can do yoga perhaps you can also do Pilates? The discipline focuses on core strength and, like yoga, can help you burn calories if you do it intensely enough.

Plus many Pilates classes still involve equipment that serves as a physical aid, which could help work around your fibromyalgia (again, apologies for my ignorance on the condition; I knew someone who had it a few years back, but I forget all the symptoms). If you shop for classes, ask if they are "mat only" or include the equipment. Don't be shy about explaining your condition and limitations.

Implied above: Can you tolerate a higher intensity of yoga? That could help as well.

Last suggestion would be swimming. No weight bearing at all, and you can get your heart rate up and develop strength if you push it.

Best of luck to you!

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For Logan Circle: For the Logan Circler looking for real KB classes in the district, I recommend Krav Maga as an alternative. I used to take classes out in Falls Church, and it's not only a kick-butt cardio workout, it's also an excellent self-defense system. Try Krav Maga DC (http://www.kravmagadc.com)... I hear they're good.

John Briley: One idea for the aspiring kick boxer...

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Washington, D.C.: Hi Crew!

My question is about cross training. My preferred sport is cycling, and I go to spin classes during the week when it's too dark to bike. However, in an effort to balance my training over the winter, I have added some weights classes and running. My problem comes when I go for a run and am really sore for a few days afterwards.

I know I should continue to cross train, but the two-day rest I have to take really bothers me. Any advice?

Susan Morse: Sore runner,

Hard to advise without knowing more. If soreness is muscular, consider buying new running shoes (most people don't change them often enough) or running on gym treadmill or dirt path (easier on the joints) instead of concrete or asphalt. Might also consult a book we've plugged before in this space: "Chi Running." The author, Danny Dreyer, describes good running form and how to achieve it. Bad form can contribute to aches and pains.

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Largo, Md.: I have high blood pressure, high cholesterol and am 170 pounds on a 5-foot-3 frame. I lost 30 pounds two years ago on Weight Watchers, but gained it back. I am depressed and can't seem to get motivated now. I need to get started, any suggestions on where to begin where I can see some benefits quickly to stay motivated?

John Briley: Start with walking, Largo. I know it sounds boring but you will feel the psychological benefit soon - even after just a few days. Present it as a challenge to yourself - no weather, no schedule, no boss or ringing phone will stand in the way of your daily walk!

Try 10 or 15 minutes at first, then build up. And lest you feel like there's no way you could ever get over the mountain, here's a great thing to keep in mind: EVERYONE - that includes me, Mr. Universe, Lance Armstrong, the butcher, baker, paper boy and Donald Trump - everyone has bad days and slips off of their diet and exercise plans.

The people who end up succeeding are the ones who view those slip-ups as a NATURAL part of being human. Those who fail, look at the blips as proof that they are failures, then they get depressed and decide not to try again.

You, you're better than that. You KNOW there's someone in there who can do it - hey, you lost 30 pounds two years ago! So stick with it. You will stumble, you will slip, but approach it methodically, establish realistic near-term goals ("will walk 30 minutes straight by Dec. 1") and don't let anything derail your mission. Over time you can build up the stamina and advance the actual exercises - including strength and more cardio.

Lastly: Enjoy every minute of it. We're here a short time; let's make the most of it.

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John Briley: Folks, we are out of time (sigh). I know we didn't hit every question, and apologies for that, but I leave with this overarching thought:

Exercise should not be a drag, an obligation, an obsession or a dreaded pain. Some days will feel like one or more of those, but overall fitness should be something we all strive to pursue, maintain and cherish throughout our lives.

As with anything - family, relationships, job, revelry, vacations -- the more fun you make it, the better it will be for you and all around you. So get out there and enjoy! Oh, and vote too.

Moving Crew (I - D.C.)

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