Fitness - Moving Crew

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

Sharon Sellers and Steve Basdavanos, trainers at Rock Creek Sports Club, joined the Health section's Susan Morse on Tuesday, Dec. 19, at 11:30 a.m. ET to take your questions about health and fitness.

A transcript follows

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

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Susan Morse:

Greetings, chatsters. If you spent the day in a mad blur of commute, work, rush-home-and-try-to-make-up-for-lost-time-in-the-holiday-planning-department, you may not want to read this, but hey, was that a glorious day yesterday or what? Can't do much about the bustling (keep moving and think of it as exercise), but this has got to be the weather to do it in.

Speaking of fitness, today's Health section has some ideas for giftable exercise gizmos for kids to grownups. And, for a funny story on grunters in the gym -- you know who you are  -- take a look at the Fit section in today's Express.

We're happy to be joined today by two guests from Rock Creek Sports Club in Silver Spring: Sharon Sellers, general manager and personal trainer

and Steve Basdavanos, fitness director and personal trainer. Fire away your questions to us on all things fitness. Let's get started.

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Bethesda, Md.: I am getting a little tired of parts of my workout routine. I have a trainer who I see every other week and I take two spinning classes per week -- that part is working great for me. However, for strength training on my own time, (which I would like to do two times a week) I am becoming less and less motivated to go to the gym and figure out what I need to do. Any advice?

Steve Basdavanos: Hello Bethesda,

Have you tried talking with your trainer? He or she should be able to show you new exercises that are challenging and fun. Try different equipment -- the stability ball, the bosu, medicine balls, plyometrics. There are so many fun exercises! Hopefully you are slightly sore the next day after each workout.

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Washington, D.C.: What is the best way to flatten a stomach that is still big years after giving birth?

Sharon Sellers: Pilates! Works the transverse abdominus, the muscle under the rectus abdominus (the fabled six-pack muscle), but supports the lower back. Any basic core program should help. Try the plank -- on a mat hover on elbows and toes, with the spine lined up in a neutral position. Make sure the head does not drop and the shoulders do not get tense. Draw the bellybutton to the ceiling as you hover.

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Washington, D.C.: Dear Sharon and Steve,

Thank you for taking our questions today!

I've been going to the gym religiously for the past four months and am really pleased with my results so far. I've dropped five men's pants sizes and cut my body fat 50 percent! For the first time in my life I actually enjoy getting exercise and don't see going to the gym as a chore.

My question to you is this: Although I've been working out a lot, I have not increased my caloric intake (although I take pains to ensure I get at least 1600 calories/day and that my diet consists of a variety of foods). My idea is that, if I want a fit, trim and defined body, I must first do a lot of weights and cardio to burn off the fat. When I reach my ideal body fat percentage (between 8-10% for a 31-year-old male), I will boost my caloric intake in order to build more muscle and gain some weight.

In your opinion, is this a healthy way to reach my goal of being lean, yet muscular? Is there a better way to approach this?

Steve Basdavanos: Awesome! Congratulations on the results of all your hard work. Sounds like a good plan. Just watch for signs of overtraining, such as excessive fatigue, trouble sleeping, depression, loss of motivation to workout. If you are tired during the day and having trouble concentrating you might want to increase your calories a little. Be sure to drink plenty of water!!

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Washington, D.C.: Is there any rule of thumb as to what percentage of a workout should be devoted to warming up or cooling down? Right now, I can only manage about 10 minutes of exercise at a time (recovering from knee surgery). I know from past experience I should be able to increase that steadily, so I'm looking for some guidelines so that I stay safe but still get the maximum workout in the time I can do.

The dance hoop workout sounds like a lot of fun!

Susan Morse: Hi Knee-man (or woman),

Good thinking. Yeah, keep working at it and you will get stronger. If you're not already going to rehab, think about doing that, too. As soon as you're strong enough, you'll probably want to increase the time of those exercise session. Don't know about percentages, but when I was recuperating from knee surgery, I began rehab sessions doing about 10 minutes of warmup on the stationary cycle, then went on to stretches and squats (weight over the heel, don't let your knee go past the line of your toes).

That 10 minutes warmup is a pretty standard recommendation. Good luck!

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Washington, D.C.: I'm having trouble keeping my girlfriend motivated to work out. I work out regularly, while she is off and on (mostly off). What could I do to help her stay motivated?

Steve Basdavanos: At the risk of sounding self-promoting, training sessions could be the answer for her. Buy her some training as a gift. She will learn the proper form and variations of exercises that make working out fun and challenging.

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Washington, D.C.: So I'm trying to get my weight down to about 180 (am at about 195 right now) in order to start my marathon training. I've run marathons in the past, but this time, I want to incorporate more cross training and weight lifting into my program, since in the past, I've felt that my overall fitness has actually suffered in order to focus on my long distance training. My question may seem basic but I always hear different answers: should I do my cardio first, and then lift weights, or visa versa, or should I do them on completely separate days? Thanks!

Sharon Sellers: We know several runners who feel their running has improved because of strength training. The latest research indicates that it is best to do your cardio and strength training on separate days. Your body reacts to each type of workout differently.

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Washington: There is an article in today's New York Times about the importance of exercise for those over 40, but also of flexibility and strength. Do exercises like yoga or Pilates provide these types of benefits? Or does it have to be weight training?

Susan Morse: Hey Washington,

Now what are you reading those guys for? (Just joking.) Absolutely, yoga and Pilates provide flexibility and strength benefits. Writer Jennifer Huget wrote a great story recently on the strength gains she saw from her yoga practice. We'll post a link.

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Washington, D.C.: I'm 23 years old, about 6-foot-1, and about 175 pounds, and I've always had the goal of being 200 pounds but can never seem to get there. The closest I ever got was 185 and that was two years ago. I've been back at the gym for the last three months and haven't gained a pound though I can tell I've lost body fat and gained muscle. I know I need to eat more to gain weight but I'm worried I'll get fat in the process and nobody wants to get fat, especially while they spend five days a week at the gym. Is my goal attainable or unrealistic? Any advice on how to reach it?

Sharon Sellers: You are limited by your genetics! The results of your workout program sounds good. Be sure to eat the right mix of proteins, carbs and fats. The most frequently recommended mix is 55-60% carbs, 15-20% fat, 15-20% protein.

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Arlington, Va.: I'm a 32-year-old male who eats sensibly and exercises frequently, but I can't seem to get rid of my midsection fat, no matter how hard I work out or how many high-carb/high-fat foods I avoid. Can you offer any tricks or tips to burn off that stubborn midsection fat common in a lot of guys.

Sharon Sellers: A trainer might be able to evaluate your workout program and restructure it to make the best use of your exercise program. The mid-section is a tough area! It takes a lot of discipline, but again you may be fighting genetics. Sorry to say, it will get harder as you get older. Not to be discouraging, stay with it.

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Washington, D.C.: I'm a high school football coach that has been told not to provide any supplements to my kids for building muscle mass, what kind of suggestions can I provide to parents to help them identify products that will safely increase their child's muscle mass and weight?

Steve Basdavanos: You got good advice! A well-balanced diet is the way to go for kids.

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Forestville, Md.: I guess I am at that age where all those years of aerobics and running have done a number on my knees.

Since the winter is approaching, beside, swimming and biking, what exercises can I do so that produce sweat, that don't put a lot of pressure on my knees? I don't feel as though I am working out if I don't sweat.

I am trying to lose another 20 pounds and not being able to run/bike/swim is just killing me.

Susan Morse: Hi Forestville,

For aerobic exercise, if you have access to a gym, the elliptical trainer offers a good low-impact (read, easy on your knees) workout. Some people who don't enjoy vigorous walking or jogging on asphalt find a treadmill is much easier on the joints. And of course there are stationary cycles. It's been so mild though, you don't have to go indoors to enjoy cycling. Get the bike out of the garage, pump up the tires and hit the trails.

And why give up on swimming 'cause it's winter. Check the Y and county facilities for open pools. I just joined a community college's pool so I can get some early swims in. I'm with you. Nothing like it. Let us know how it goes.

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Arlington, Va.: I need a new challenge to my work out. I mainly do cardio such as running or elliptical workouts. But lately, I have been bored and tired of the routine. Can you suggest any other activities that will help me maintain my lean body but challenge me so I won't get bored? Thanks.

Steve Basdavanos: First, you need to add strength training to your workout routine. You may look lean with just running, but in order to truly maintain a lean body, you need to maintain muscle with strength training. Also, you may want to try more cross-training in your cardio workouts - try a spin class!

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

Susan Morse: Here's that link to that great yoga for strength story I promised.

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Corpus Christi, Tex.: I am 55. The literature says my maximum heart-rate during exercise should be .85 x (220 - 55) = 140 bpm. However, I ride a stationary bike for 40 min every morning and sustain an average heart rate of 160-165 bpm. Should I be concerned?

Sharon Sellers: The heart-rate formulas are just ball-park figures. If you can talk in short sentences while working out and you feel okay, then the heart rate is probably okay - 160 may be your working heart rate. If you are still concerned you should ask your doctor.

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Alexandria, Va.: A friend and I both belong to the same gym, but see different personal trainers there. We're both 24-year-old females; I'm trying to lose weight and flab, she's trying to tone up (we have very different body types).

Her trainer told her to do three sets of weight exercises, with the first set being 12 reps, second set being 10 reps, third set being 8 reps, all in decreasing weights. Mine told me to do three sets of 12, all at the same weight.

Is one of us doing it more correctly (and getting more benefits) than the other?

Sharon Sellers: The recommended number of sets and reps does depend on the goals of the workout. For toning usually 1-3 sets of 8-12. For weight loss, usually 2-3 sets of 12-15 reps. The key to seeing changes in a strength program is to do all sets to failure. Sometimes, we get caught up in counting reps -- the numbers, again, are guidelines. Sometimes, for a weight loss program it can be fun to do a push/pull routine that will help keep the heart rate elevated during the workout. An example would be a dumbbell chest press, followed immediately by a pull up. Then a cable fly immediately followed by a seated row.

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Washington, D.C.: I love to workout (run, swim, row, hike, weight train, Pilates) and would really enjoy going to see a personal trainer -- however it is a substantial financial investment. Can you recommend some good student trainer groups or discount programs that us non-profit sector folks could try.

Thanks.

Susan Morse: Hi Washington,

A couple of thoughts. One possibility: Pay for just a few initial sessions with a trainer -- enough to lay out a program for what you want to accomplish and show you the right form. The rest you can do on your own, until you're ready for change. With apologies to Sharon and Steve, you really don't need to pay someone to stand over you and look at their watch and say, "Two more. Come on, you can do it."

Another thought: Some gyms let you share a trainer session with a friend as a way to cut costs. Can't hurt to ask.

Sharon and Steve may have more ideas.

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Blue Bell, Pa.: Hi,

I find push ups very helpful to my toning, etc. I use push up bars or handles. I very slowly go down to about 2 inches from the ground and then go up. Someone told me that push ups can be harmful to your shoulder or rotator cuff. Your thoughts on that please?

Sharon Sellers: I love push ups! My favorite exercise. It is true that over time coming past the 90 degree point of the elbow can strain the shoulder and rotator cuff muscles. Your range of motion sounds safe. Watch the width of your hand placement (don't be too far out from the shoulders) and point your elbows slightly back as opposed to straight out.

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Lexington Park, Md.: Everyone will tell you that your metabolism slows as you age. But isn't it true that there's no real biological reason for that -- our metabolisms slow because we tend to put in less activity and at the same time don't preserve the muscle and the bone density we already have? So if we increase activity (intensity and frequency) as we age, as well as strive to preserve muscle, we will effectively eliminate that excuse?

Sharon Sellers: There is a biological reason for a slowing metabolism -- we lose muscle mass as we age and body composition affects your metabolism. It is true that strength training will slow down muscle mass and loss of bone density, but there will still be loss over time, therefore a slow down of metabolism. The latest, we lose 8% of muscle mass for every ten years after age 35, in general.

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Bowie, Md.: Sorry if this is a duplicate -- my first submission seemed to get lost in cyberspace.

I am a nearly 45-year-old female, an on-and-off exerciser for many years, but a daily exerciser for the past three months. As a present to me, I'm starting some personal training sessions next week. My concern -- I get terrible muscle-tension knots in my neck and upper back, and I'm afraid that kicking up my strength training will bring them out. Any advice on how to avoid this and what my trainer should be doing to help?

Steve Basdavanos: Mention this to your trainer. The tension in your shoulders is probably due to postural issues and your trainer should be able to guide you so that you do not aggravate this problem. The trainer should watch that your shoulders do not creep up during exercises and that you maintain proper form throughout your workout.

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No excuses from Silver Spring: I am a man 56 years old and 100 pounds overweight with hypertension and diabetes. I am feeling motivated to go back to the gym for the first time in 30 years. What steps or program can you suggest so that I won't injure myself and will continue for more than a month?

Steve Basdavanos: Hire a trainer and join Weight Watchers. Both will guide you properly and keep you motivated. Your trainer will evaluate you and recommend a safe starting point and a progression of exercises. Weight Watchers will guide you on portion sizes without eliminating particular foods. It is a good starting point.

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Bowie, Md.: This year, I lost 45 pounds through diet and exercise, but then I hit a block and have not lost any more weight. It's been three months since my last weight loss. I have been doing the same diet and exercise. What can I do to lose additional weight (I still have 50 pounds to go)?

Susan Morse: Congratulations, Bowie! What a terrific accomplishment, and I bet you're feeling (and looking) better for it.

Don't lose heart. The "plateau-ing" complaint is one we hear all the time from people who've had great success, as you have, in dropping weight by developing new healthier eating and fitness habits. The key is to maintain those habits and look for easy ways to incorporate more fitness into your day. You know the drill. A lunchtime constitutional? A hike up the stairs at work. A little strength training, starting with something as light as 5 pounds if you haven't done it before.

What else? A workout buddy to keep you honest. A workout diary to do the same and plot your progress. And maybe, if you're getting bored, a change to your workout routine to keep things interesting. Keep up the good work!

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Boston: I have been thin/fit my whole life (good genes and athletic) but I have never had flat firm tight abs. I am an off/on as far as solidly working out but that will change soon. My overall goal is to be more tone (think Venus Williams). I think that is doable except for my abs. Please help. I saw your post about Pilates. I was thinking of doing boxing or swimming. Are there some people out there who cannot get flat abs? I think that is where I store fat.

Steve Basdavanos: Yes, there are people out there who may not be able to get a six-pack look for the life of them! But boxing is a great cardio workout and will help keep you lean, giving you a better chance of showing off muscle definition. Also, try core training. Add a stability ball to your workouts -- for example, move your dumbbell chest press to the ball!

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Washington, D.C.: I am looking for a place, preferably in D.C., for kickboxing where I can pay for individual classes. I want to be able to work on the bag (and not necessarily hitting someone else). I hate the classes where you just go through the motions and don't actually punch or kick the bag! There used to be a place in Woodley Park years ago called Powertek studio that offered the best kickboxing ever, don't know what happened to them...

Sharon Sellers: Again, hiring a trainer can solve this. At Rock Creek we have several trainers with martial arts backgrounds that incorporate kickboxing into their sessions. This would include the heavy bag, pads and gloves. Clients tend to love it.

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washingtonpost.com: Successful Losers (Post, July 26, 2005)

Susan Morse: Back to you, Bowie,

Here's an article by Lean Plate Club host Sally Squires that might give you encouragement (and some ideas) in fighting that weight-loss plateau.

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Cedar Grove, Md.: Thanks to all of you for taking our questions.

This is probably a silly question, but what exercises does one do to strengthen a back? I just tore my back up, never had back troubles in my life (I'm 42, male), but now it's excruciating to drive and I have a 55 mile round trip commute. Sitting is agony as well. I've led a sedentary life, which explains my cluelessness, and I've resolved to hit the gym four times weekly. Any help you can provide would be greatly appreciated.

Thanks!

Sharon Sellers: We are assuming you mean the lower back. You first need to see a doctor. He will determine the extent of your injury and whether you need physical therapy. That can then progress to training. Most workouts for strengthening the back involve core work, abdominal work and lower back work. Also, Pilates is great for strengthening the core and relieving back pain.

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Suitland, Md.: I fractured a metatarsal bone in my foot in early Nov. and have been waiting for it to heal. In the meantime, haven't even done much walking, much less the tri-sport activities I was doing prior. Three questions: How long should I continue to abstain from activity? Is there anything I can do to help spur healing? Also, what do you recommend starting with when returning back to a more active state? I wanted to really get into tennis and soccer next spring but feel like it might be too high impact?

Many thanks in advance!

Steve Basdavanos: Your doctor will give you the clearance to exercise.

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Washington, D.C.: What's the best way to increase muscle tone in the upper body? I have relatively toned legs because of all the cardio and lower-body toning exercises (squats, lunges) I do, but there is much room for improvement of my arms and back.

Thanks!

Sharon Sellers: Push-ups! There are so many variations of push-ups that the exercise can always stay fresh and fun. Also, balance the upper body workout with pull-ups and rows.

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Philadelphia: I am a 52-year-old woman who has been weight training for the past six years with a trainer. Within the past two years, I have suffered too many weight-training related muscle strains. I just fired my trainer because I blame his aggressive training for my injuries. When I hire a new trainer, how can I prevent myself from being injured again during training? Thank you.

Sharon Sellers: Look for a trainer who specializes in functional training, a buzz word in the industry these days. Functional training trains movement as opposed to muscle groups. It can be a very fun way to workout.

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Washington, D.C.: Hi Crew,

I developed some Achilles tendinitis after a run. It's definitely on the mend. I only feel it now if I run. I haven't seen an orthopedist yet, but if I stay off the running for now and apply heat and stretch, shouldn't it just heal on its own? I'd rather not deal with a doctor, as my experience has been that they would just send me for an x-ray, MRI, etc. and then recommend physical therapy where I will have to load up my schedule to have someone watch me do leg raises (such has been my experience and I have no time for schlepping around to doctors). I'd rather just do stretching myself. Please excuse the crassness, I just hate being injured! (Especially because I stretch.) Do you think a personal trainer could help me instead? Thanks a bunch!

Steve Basdavanos: If that is what it is then certainly rest could help. But we could not recommend seeing a trainer before a doctor for an injury.

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Ballston: Thanks for the chats, crew. Do you think that high-tech workout clothing is worth it? Any gear that you can't work out without? I sweat profusely when I work out, but have been using just plain ol' cotton. Is it worth the extra funds for some fancy T-shirts, shorts, underwear? Any brand/store recommendations without spending a fortune or looking as buff as the guy from the UnderArmour commercials?

Susan Morse: Hi Ballston,

Definitely worth it for high-energy outdoor winter sports like skiing and skating --in which you need to wick moisture away from your body to stay warm and comfortable. Not particularly valuable for the gym, I'd say, unless you just don't like the feel of sweat next to your skin.

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New York, N.Y.: Hi, thanks for taking my question. I'm a 25-year-old female who's looking to lose a few extra pounds and tone up. I currently do the elliptical for 30 minutes a day, 4-5 days a week. I also do about 10 minutes on the treadmill or bike, and take a weight class once a week for 45 minutes. I'm thinking of adding Pilates or yoga to my workout - would it be okay to replace one of my cardio workouts with that, or should I do it in addition to? Thanks!

Sharon Sellers: Yes, to substituting a cardio day with yoga or Pilates. But you might want to add another strength training day.

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Alexandria, Va.: I have been seeking a natural energy source to get me over the temptation of sitting on the couch versus going to the gym and working out. I've tried caffeine (liquids and energy gels), "energy" foods like pasta and oranges, but I've yet to find a consistent source of dietary motivation. Any ideas?

Steve Basdavanos: No easy answer - get up and go to the gym. At least, go for a walk. Working out IS a natural energy source.

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Bowie, Md.: I'm inactive but not obese, mid 30s. Would like to purchase a (low-end) piece of exercise equipment to get a little more active (I'm not a gym or outdoors person, so at home seems my best bet) -- either an exercise bike, treadmill or elliptical. As someone who knows nothing about exercise equipment, where do I start my research? Is one of those likely more right/wrong for me?

Susan Morse: Hi Bowie,

Consumer Reports ran a good piece on this a few years back. And said, basically, too many big pieces of home equipment, bought with the best intentions, end up sitting around as expensive clothes hangers. That said, they offer suggestions. You might have as good luck with some cheaper alternatives like an inflatable ball, stretch cords and maybe a few sets of weights. I'll post a link to a story we ran on that subject.

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washingtonpost.com: Bringing the Gym Home (Post, Jan. 4, 2004)

Susan Morse: And here's the link.

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Susan Morse: Well, that's all we have time for today, chatsters. Thanks for all those great questions. And thanks to Sharon and Steve for sharing their time and expertise with us.

Enjoy the holidays -- and be sure to save yourself some time for working off all those sweets. Join us again on Tuesday, Jan. 2, for the next Moving Crew chat!!

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