Fitness - Moving Crew

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

Writer Vicky Hallett and personal trainer Lennie Magida joined the Health section's Susan Morse on Tuesday, Jan. 9, at 11:30 a.m. ET to take your questions about health and fitness.

A transcript follows.

Magida recently wrote about the importance of pacing yourself when you begin a new exercise routine.

This week, Hallett reviewed her favorite new fitness DVDs.

--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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Susan Morse:

Welcome back chatsters! Was that you I nearly bumped into in Rock Creek Park this glorious weekend? Hard to tell with all those cyclists, skaters, walkers, joggers out there. And who can blame them?. But stuff that bathing suit back in the drawer and get real. One swimsuit day does not a winter make-even a freakishly mild one like this. We're promised a taste of the cold, wet (maybe even white) stuff tonight.

Sounds like the perfect time to pop in an exercise DVD. Express writer Vicky Hallett is here with us today to talk about some of her new favorites -- featuring walking, dance and mixed workouts-- which she describes in today's Moving Crew column. Got some favorite fitness DVDs of your own? Tell us which ones and why: We're all ears. We're also joined by Lennie Magida, who wrote last week's column about starting a new exercise regimen. Lennie is a personal trainer certified by the American Council on Exercise.

So let's get started!

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Arlington, Va.: I finally purchased an elliptical machine over the holidays. I've canceled my gym membership, but I still want to keep up with weight training. I have an upper-body routine that I can do with dumbbells, but I am not sure how to work out my lower body without the weight machines at the gym. Can you recommend any exercises or fitness videos that will keep me challenged?

Vicky Hallett: Squats and lunges are a great way to get started on your own. You can even do those with your dumbbells to work out your upper and lower bodies at the same time. As for DVDs, I'm a fan of the Mari Winsor Pilates series. Some of them are directed at the lower body, which could be just what you're looking for.

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Washington, D.C.: Hi -- I've been exercising with Karen Voight's DVDs ("Energy Sprint" and "YogaSculpt/Core Essentials"). I love her stuff, especially "Energy Sprint." However, while I have reduced my belly fat since I started the workout last year, I can't seem to get rid of my belly "tire." It's my one remaining goal! Is there anything I can do? Or am I doing something wrong? I don't eat badly and have tried to eat healthier for the past year.

Vicky Hallett: Everyone wants to spot reduce, but the thing is, you can't. If you love Karen's DVDs, I say keep doing them. But if you've plateaued, think about shaking things up with a new DVD or kind of exercise.

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Lacey's Spring, Ala.: The use of exercise DVDs shouldn't be underestimated. They leave you with no excuses to avoid exercising, no excuse because it's raining, or it's too cold, or the traffic's too heavy, or you're just not in the mood. And after you've learned the routine that's on the DVD you can use it to review how you're doing and correct any sloppiness that has crept in to your performance. Also really good for learning something new, you can play it over and over until you get it right! For some of us that takes a while.

Vicky Hallett: So true! The replay option can be wonderful for both really hard DVDs (when you want to see the instructor go over something confusing again) or easy ones (when you want more reps to feel the burn a bit more).

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Arlington, Va.: Good morning,

I am 28-year-old woman who exercises daily. Lately, I've noticed when I circuit train with weights (typically three times a week) that once I get my heart rate going, my hearing becomes muted. It is kind of a weird feeling and generally if I take a walk over to water fountain and catch my breath my hearing will come back. This lose of hearing only comes when I am lifting weights. I am I doing something wrong? I don't think I am overdoing it because I am exercises at/about the same level for the past 7 months.

Thank you!

Lennie Magida: This is the kind of thing that should definitely be addressed by a doctor. Please do that!

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Rockville, Md.: In the past 5 years, I have lost more than 60 pounds. Lately, my weight has been consistent, between 135-140 for the past few months. I am 27 years old, 5 feet 7 with a large frame. I do cardio (elliptical trainer, Stairmaster, walking/running on treadmill) for about 50 minutes, 4-5 times a week, started taking a 50 minute spinning class once a week and I also engage in resistance training 2 to 3 times a week, for 30-40 minutes each. I eat a lot of fruits and vegetables, drink al ot of water, eat lean meats (tuna, turkey breast, chicken breast), and only whole wheat bread, sometimes indulging in white rice. I indulge once in a while in sweets (i.e., ice cream, chocolate, etc) and I have a weakness for cashews, peanuts and Brazilian nuts (I know they are high in fat and calories). I can't seem to lose anymore weight and I am trying very hard to tone my lower body (thighs, butt, etc). Any advice or hints as how to slim my thighs, tone my butt and how to lose more weight? I know the obvious, cutting back on the nuts, etc.

Thank you for your help.

Susan Morse: Hi Rockville,

What an accomplishment! That's really inspiring -- not just to have lost the weight but to have kept it off. Plus, it sounds like you've developed a regular exercise habit -- you know how we like that! -- and are conscious of what you eat. You're a role model.

Now, the tough part. You know, Sally Squires, who writes the Lean Plate Club, gets this question all the time from people who reach a plateau and get frustrated by that. The basic answer is to keep the faith, know it happens to nearly everyone, to watch portion sizes (maybe counting out a few less nuts --but don't cut them all out!) and knowing some of body build is genetic and you may have to settle for less than perfection -- along with all the rest of us "almost" beautiful people. I'll post a link to a story that may have some ideas.

Meanwhile, keep up the good work. And check out Sally's chat later today!

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P.G. County :

In my 20s, I gained and lost weight easily. I am now in my early 30s and I have a hard time finding time to exercise. Even if I do cardio for say, 20 to 45 minutes, 3 to 5 times a week, why is it so much harder to loose the weight. What can I do?

Thanks.

Lennie Magida: Like it or not, metabolism slows as we get older. The time and rate at which that happens is different for everyone. You don't say whether your eating habits have also changed since your 20s, but that's something you might want to look at. I'd also suggest trying to add extra walking to your day. You can do that easily by choosing where to park, when to take stairs, etc. Good luck!

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Fairfax, Va.: I appreciated the review of exercise DVDs. I am incredibly reliant on yoga DVDs ever since I realized there was no longer room for my regular class in my budget. I was wondering if you could recommend any yoga DVDs, not specifically designed for beginners (i.e. not overly instructional) that you love (or have heard others rave over) for me to add to my repertoire -- lately, I've been getting way too much Baron Baptiste and Rodney Yee. And I love 'em both. But it's hard to stay inspired when I've memorized the tapes, y'know? Thanks!

Vicky Hallett: If you're interested in trying something a little different, you might want to go for "Duncan Wong Yogic Arts Awakening Level." It blends in some martial arts moves (kinda like Budakon, which seems to be one of the next big exercise trends). And he does the instruction in voice over, so it's not too chatty.

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Washington, D.C.: Personal Trainer: Just joined a gym and have two complimentary sessions with a trainer. What do you recommend as a strategy to get the most out of these sessions? I am a reasonably athletic person and, for the most part, know my way around a gym. Would appreciate any insight you could lend!

Also, do you think women should work with women trainers as they are more likely to be attuned to a woman's body?

Many thanks.

Lennie Magida: First I'd suggest asking the gym manager or membership person to match you up with the best trainer for you -- do you want someone who really pushes or is more easy-going? Funny and friendly or more business-like? Better with beginners or seasoned exercisers? Everyone's different. Then tell the trainer your goals, as specifically as possible. Also tell her/him any concerns or restrictions you may have. As to whether it's better to work with someone of your own gender -- not necessarily. If the person is qualified, rapport is most important.

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Alexandria, Va.: WARNING! Please spread the word -- wear REFLECTIVE clothing if you are out running. Though running, at night, after a rainstorm, on the unlit side of the street is a little stupid. I was leaving the rec center and a runner ran right in front of my car. He was wearing black and dark grey clothing. The ONLY reason I saw him was a car's headlights outlined him. This a very busy intersection and he never hesitated to run in front of my car.

Lennie Magida: Thanks for that!!

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Boston: Hi,

I started a new job a few months ago and my new job dictates that I exercise in the evening instead of the morning. I was really struggling with this until I joined a capoeira group and now I am having more fun exercising than ever before. It is a blast and I highly recommend it to anyone looking for a fun, social way to get exercise. The trouble is that I come from class so charged that I have trouble winding down and going to sleep at night. Do you or any long-term evening exercisers have suggestions for how to exercise at night and still get to sleep at a reasonable time?

Thanks!

Vicky Hallett: It might sound strange to suggest another workout when you get home, but some people get great results using yoga to help them sleep. You obviously don't want to do anything too strenuous or quick, but it may help you wind down. Also look into yoga nidra CDs, which focus more on mediation than movement. You lie down on your back and follow the instructions of where to focus your attention and by the end, you'll hopefully be snoring.

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Washington, D.C.: You have said before that spot reduction is virtually impossible. But I'm thin (BMI=19), work out 3-plus times per week (cardio and weights), and still can't get the tone I want in my rear and thighs. I've done billions of lunges and squats, usually with weights. For cardio, I bike, run, and elliptical, including with intervals sometimes, mixing it up to avoid boredom. Any other ideas to get the bikini-baring results I want?

Lennie Magida: Well, you've said yourself what the pros say: spot reduction is virtually impossible. My guess is, without ever having seen or tested you, that you're quite fit by anyone's standard. We all have body types. Maybe you love your waist, abs and arms? I'd like to suggest that you appreciate and enjoy your health and fitness. But I'd also suggest asking a trainer for some NEW exercises just to give yourself and your muscles a new challenge.

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Washington, D.C.: I am interested in recommendations for (1) Bosu workouts, and (2) workouts for those with sensitive knees.

Lennie Magida: I think the Bosu can be a great tool. And because of the demands it puts on your legs, it can really benefit the muscles that support your knees. However, I'd like to know that a doctor and/or physical therapist has told you that Bosu work is okay for your particular knee condition.

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Downtown D.C.: If it's not one thing it's another. I hurt my shoulder early in December. It wasn't a big deal, but sore enough that I thought I ought to treat it with rest and ice and ibuprofen until the pain went away, which was more than a week. Then, as soon as that healed, I pulled a muscle in my lower back. Again, no big deal, but I always had heard that if something hurts, don't work it, and I can't think of any way to exercise that doesn't involve my lower back. Altogether it means I haven't been to the gym or the pool for about a month. So is that true? Should I hold off on exercising if I'm in pain, even if I know it's not something structural like a slipped disk? And how about "flesh wounds"? Now that the back is no longer hurting, I've got a burn that requires a bandage. I suppose that should stay out of the water until it's healed over? (Which seems to be taking FOREVER.....) And no, this is not an attempt to find an excuse to keep from working out, though I do wonder if this is just what happens after you hit 40 and I should expect more of the same as the years go on.

Susan Morse: Hi Downtown,

Ah, middle age. Sometimes it seems as though it's all about discovering parts you hardly knew were there before -- and would just as soon keep it that way. We here in Moving Crew central empathize.

But, no where in your lament do you mention the word d-o-c-t-o-r. Before you can know whether rest or exercise is indicated (it's rarely complete rest), and what kind of exercise will help, not hurt, you gotta know just what kind of injury you're dealing with.

If that sore shoulder was a rotator cuff injury (common to swimmers, pitchers, rowers & lots of other folks), some specific stretches would help. For most lower back injuries --ow, that hurts--cat stretches and pelvic tilts and other movements can speed healing and strengthen core muscles to prevent re-injury. And a flesh wound--I won't even start. Get thee to a doctor...Then if it still hurts, find a trainer at your gym (one trained in rehab) to show you some moves to help. Good luck!

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Expecting baby No. 2: Hello, MC, and happy new year! I am about nine weeks pregnant with baby No. 2. Under normal circumstances, I work about 5-6 times a week. With my first pregnancy, I was able to keep up that workout schedule for the entire pregnancy, rarely missing a workout during the entire 9 months. I was even still spinning the week before I gave birth. This time around, my morning sickness has been much worse and I am very tired all the time. I'm trying to continue with the workouts, though, because I know that the morning sickness seems to be less severe when I exercise. There are many mornings were I end up turning off my alarm and sleeping through my workout because I feel like I need to listen to my body and sleep if I feel tired. Then I spend the rest of the day beating myself up over the fact that I didn't get to the gym. Intuitively I know that missing a few workouts won't have a long-term effect on my fitness level, but how do I know what is the right balance? Do I just need to give myself a break and workout when I can during the first trimester, and then get back into my normal routine after the morning sickness and tiredness have passed?

Lennie Magida: I think you intuitively know that you've answered your own question! A healthy pregnancy is immeasurably more important than missing a few workouts. Your desire to remain fit through your pregnancy is not only laudable but important. However -- and it's clear that you know this -- you're not going to become suddenly and completely unfit by easing up through your first trimester! Perhaps you can make yourself more comfortable both physically and mentally by replacing some of your usual workouts with gentle yoga, stretching or Pilates-type exercises -- but check with your doctor.

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Arlington, Va.: There are always some sort of snacks in my office, and usually at least one cake celebration a week. How can I enjoy such treats and stay fit?

Vicky Hallett: Keep your slice small! And you can always add 10 minutes to your workout the next day if you decide you really need the extra frosting...

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Resting Time: What is the recommended time between working out muscles? My body feels better if I give it 1 1/2 - 2 weeks between major workouts while still doing yoga or running 10-15 minutes everyday. I'm trying to gain weight and it seems my muscles take longer than two days to heal in between workouts.

Lennie Magida: Without knowing what you mean by a major workout, it's hard to say. The interval you mention sounds awfully long. If you really feel you need that, you may be overdoing the strength work or there may be some underlying medical issue. I'm glad to hear, though, that you're able to continue other exercises in between.

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Burke, Va.: Hey Crew,

My wife religiously goes to Curves 3-4 times a week. What kind of workout is she getting, from your perspective? Is their structured circuit approach based on sound fitness principles?

Lennie Magida: I know people who have gotten great results from Curves and are absolutely devoted to it. And yes, circuit-type training is well-founded in fitness science. Curves tends to appeal to women who may not have exercised for awhile (if ever) and/or women who don't like the larger gym scene. Whether that describes your wife or not, the bottom line is this: its basis is good, and it works for her!

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Alexandria, Va.: In the fall of 2005 I began taking medication and gained 30 pounds. I was actually TOO slender when I began my medication regimen. I was down to 102 because of stress and erratic eating habits. I now weigh 132, and am 5 feet 2. I watch what I eat and walk several times a week. My excess weight is in my abdomen and behind. I am 64 and retired. Since my BMI is still within the normal range, do you think I need to be concerned about weighing 132? I weighed 120 for years. My doctors know about my weight gain but don't seem concerned about it.

Lennie Magida: You're still on the medication? If so, and if you trust your doctors, and if they're unconcerned about your weight (as they are), and if you know you're fit and healthy (as you seem to be), I'd say relax about it. Weight's a number. It's a piece of the fitness picture, not the whole thing.

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Cherry Blossom 10 miler: I signed up for the race. At this point, I can run 3 miles (uncomfortably). Suggestions on how to train? One thing I am noticing is that I have a hard time doing runs during the week because it is dark when I wake up and dark when I get home. (Going to gym is fine. I just don't think it's a great substitute -- the roads are much harder. But I always get out on weekends, holidays, etc.)

Vicky Hallett: If not being able to finish the race isn't enough motivation to run during the week, maybe a training partner would be? People seek out running buddies every day on Craigslist (and there are also some Web sites, including ExerciseFriends.com, that specialize in partnering up solo exercisers). You could also join a formal training program. Pacers, the Virginia running store, has a year-round one. They do several free "fun runs" a week from their stores, and they do a track workout once a week too.

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Silver Spring, Md.: Thanks for looking at my question. I'm a 28-year-old male who's overweight by any sense of the term (though I don't think I really qualify as obese, as my 30 BMI would indicate). But I'm also fairly fit; I run more than 20 miles a week, can bench-press my weight, etc. I attribute my weight to genetic factors (everyone in my family is overweight to some extent) and my general lack of interest in eating less, though I get plenty of fruits and veggies, protein, and fiber. My blood pressure and cholesterol are both low. My question: From a health standpoint, is there a great deal to be concerned about here? Would it gain me a whole lot to lose some additional weight, or am I pretty much where I'm going to be, health-wise?

Lennie Magida: In most respects, you sound healthy and fit. You know that that BMI's not great, but BMI's not a foolproof tool. As to whether you should lose weight -- think about excess stress on your joints and heart, about possible pre-diabetes indicators, etc. If you and your doctor think that these may be problem areas, some weight loss would be a good idea.

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Susan Morse: Looking for fitness DVDs you might like? Here's a site I've found useful in the past: Collage Video. The site classifies DVDs by type of workout (eg. aerobics, dance, stretch, muscle toning) or by brand (eg. Leslie Sansone or The Firm). For each DVD listed, it also gives the level of workout (beginner, intermediate, advanced) and length of each segment. There are also reviews--though you may have to take these with a grain of salt. I don't recall seeing a complete pan on the site.

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Rockville, Md.: I am looking for some bare-minimum, no equipment needed, do-in-my-work-clothes exercises for days when my gym plans are derailed. I came up with:

Squats

Push-ups

Sit-ups

Plank

Does this hit the major muscle groups? Can you add anything to my list?

Thanks!

Lennie Magida: Those are definitely good basic exercises. I just wish I could see your form as you do them! I'd suggest doing a few minutes of warming up before you start them -- e.g., marching in place, swinging your arms, doing some shoulder shrugs. You might also want to have an exercise band or two on hand. They weigh nothing and take up no space, but they can really expand your exercise possibilities.

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Northern Virginia: Hey Crew -- my gym teacher in high school (great source, I know) told us that there are two muscles you can work out every day without rest: your heart and your abs. I know he is right about the heart, but what about abs? Was he full of it, or can I do my crunches 4-5 times a week without worry? Thanks!

Lennie Magida: Most likely you can. If you do something like a really intense abs class at the gym, you might want to take a day off.

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Washington, D.C.: Hi, I'm planning a pregnancy, and I'm concerned about developing back pain. Could you please recommend a good yoga DVD to help strengthen my back/core? And also a good prenatal yoga DVD?

Thanks very much!

Vicky Hallett: I haven't tried "Prenatal Yoga" with Shiva Rea, but I've been impressed by some of her other DVDs. It's from Gaiam, and that's generally a good source for yoga DVDs.

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for Rockville exerciser:

Please tell the Rockville exerciser that at 5 foot 7 and 135 pounds, her BMI is only 21.1 which is fairly low for someone who says she has a large frame. She doesn't need to lose any more weight.

Susan Morse: You're so right. My bad for not having noted that. This is indeed an enviable body mass index -- even on the low end of the normal range. Thank you for pointing that out.

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Arlington, Va.: I'm 23-year-old female and have always had a fantastic metabolism. Not until the past few months have I noticed that I've started gaining pounds a lot easier. Around when does metabolism start slowing down? Also, I've been working out on the elliptical and though I've been able to burn a lot of calories, it's doing nearly nothing for my endurance. Is that something I'm doing or something inherent about ellipticals?

Lennie Magida: The time and rate at which metabolism starts to slow is different for everyone. And it may be an obvious question, but have your eating habits changed? As for the elliptical -- it can be a good endurance tool, but like any tool, you have to use it right. I don't know whether the elliptical you use also works your arms, but make sure you're not just leaning on your arms. Try mixing things up -- increase the resistance and/or add some speed intervals. On days when you have more time, try to extend your elliptical workout.

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Illness after Weight Lifting: I has been lifting weights during a "Body Pump" class every Saturday in addition to doing about 45 minutes of cardio 3 times a week. The workout is intensive -- about 5 minutes per muscle group for 60 minutes and I try to max out how much I lift. Afterwards, I always feel a little sick to my stomach -- almost like I am hungover. Further, I can still "feel the workout" 2-3 days after. Advice?

Lennie Magida: One question that immediately comes to mind is: Are you drinking enough water before, during and after class? Please make sure you do. Also, try easing up a bit on the weights for a class and see what happens. You clearly like to push yourself, so that may be hard. But in my opinion, if you can give yourself a workout that's challenging but that doesn't make you literally sick, you're doing more for your fitness!

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Washington, D.C.: I've heard that if you're going to do any sort of weight lifting, even if it's only small hand weights, that you need to give your muscles a day of rest between workouts. Is that true or is it safe to do a workout involving weights two days in a row?

Susan Morse: Hi Washington,

You heard mostly right. Periodically, doing any weight training, you need to give your muscles a rest. That's because the exercise produces micro-tears in the muscle tissue -- and it's the healing of those micro-tears that helps strengthen the muscle.

Two days in a row is fine. Most rehab experts recommend you switch to a different muscle group on the third day rather than have three consecutive days of the same weight-training exercise.

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Silver Spring, Md.: Please tell "Expecting Baby #2" to check out water aerobics!

Susan Morse: Thanks for that suggestion!

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Washington, D.C.: Great article on exercise DVDs today! Do you have any suggestions for DVDs that are specifically designed for guys? I'd love to find something that would be low-impact but get my heart rate up! Thanks!

Vicky Hallett: You might enjoy "Power Yoga For Baseball." The teacher is a woman, but she's backed up by three fairly burly guys (who are surprisingly flexible). And they make yoga look totally macho.

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Alexandria, Va.: I'm thinking about getting a fluid trainer for my bike. It's several hundred to a $1,000 less than the cost of a regular exercise bike. I am looking for reviews, comments, pros and cons. I'm a runner trying to do a little winter cross-training, but I cannot afford a gym.

Thanks!

Lennie Magida: I wish I could give you specific reviews/recommendations. It sounds like a good investment.

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

Susan Morse: Here's a link to a Lean Plate Club story that talks a bit about plateaus --very common in weight-loss efforts--and offers some strategies.

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Rockville, Md.: I used to love dancing/aerobics and I tried some step classes, which I found hard to follow and semi-intimidating especially for those who are new and cannot follow all the moves. However I found out through word of mouth about this trainer Kenn out of Gaithersburg with a dance workout that is so much fun and easy to follow. It's such a packed class with people from ages 12-70 somehow we all fit and have a great time regardless of fitness or dance experience. I purchased his DVD "danceX - Everybody's Workout" which is great stuff and use it I cannot make it to his live classes. You simply ought to try it. To everyone out there just getting started, never give up! Ever! Kenn's favorite expression!

Susan Morse: Thanks for that recommendation. Lots of two-left-footers out there will relate. Are you sure your name isn't Kenn?

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Washington, D.C.: Hi Crew! I'm a relatively fit young woman but I've been going to the gym lately and using the elliptical and get extremely sore in my calves the day after. This is strange because I have used this in the past (although I have preferred other cardio for the past year or so) with no such problem. I typically use the setting that does 4-minute intervals of heavy resistance and light resistance. Am I doing something wrong all of a sudden?

Lennie Magida: I hope the setting you use gives you some warmup time. If not, make sure you warm up beforehand. Do you stretch afterward? If not, please add that in -- you can ask a trainer for recommended stretches. Also, be sure to drink enough water -- not just after and possibly during the workout, but before. Finally, try a couple of workouts using just lighter resistance. See if that makes a difference. If so, you can work back up to adding the heavier resistance.

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Yoga DVD: For the person looking for new yoga DVDs -- try the new Shiva Rea (can't remember the title, but it's the newest one). There are several preset workouts, then also a matrix option where you choose from the menu the poses you want to practice and it plays the ones you chose. Countless combinations! Shiva is beautiful as is the location where the DVD was filmed. A great yoga DVD!

Vicky Hallett: Another Shiva Rea fan! I think you might be referring to "Shiva Rea: Fluid Power - Vinyasa Flow Yoga." I haven't tried it, but the reviews on Amazon are glowing.

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Arlington, Va.: I work out regularly with a nice mix of walking, rowing, swimming, weight training and Pilates. Am generally happy with my routine and fitness level.

I'd like to start commuting by bike to work. I think it will be about 6 miles each way. I need resources and advice for everything from how to chose a bike (I don't have one!) to how to protect myself in the rain. Any suggestions?

Lennie Magida: I'm going to pass this one to your local bike shop! They'll have the expertise on bikes as well as on safety tips for your area. There are also some online resources if you do a search on something like "cycling D.C."

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Arlington, Va.: I just got a heart rate monitor, and it's confusing me a little. Due to my advanced age (late 30s), it keeps telling me I"m working out too hard in spinning class and when I run (I'm a woman and keep hitting the 160s.) Does this mean I should work out less strenuously? I don't really want to, and feel like if I scaled back, it'd be boring and I'd gain weight.

Lennie Magida: Like virtually any other tool, a heart rate monitor's info might not be exactly on-target for everyone. (teaching spinning in my mid-50s, you can bet that I'm always off those charts!) The real keys are your fitness level and heart health, and that's for you and your doctor to assess.

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Fairfax, Va.: I currently have shin splints...how long should I stay off of them, and how do I find the right shoes to prevent it from happening again?

Lennie Magida: There's no one-answer-fits-all re. shin splints, really. Have you seen a doctor, or is this a self-diagnosis? Have you had them before? If so, what worked then? As for finding the right shoes, go to a place (and we're fortunate to have a number of them in this area) where the salespeople have genuine expertise and will know what to look for in your form and what to recommend. Have you asked a doctor about possible orthotics?

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Bike Trainer: To the person looking for a fluid trainer, I've also been in the market for one in order to train for a century ride. My best advice would be to go to a store like Performance which has their own brand as well as a few others and try them out. If you are close enough, you could even ride over on your own bike and ask them to hook it up so you can test them.

Also, check out Craigslist, I've seen the CycleOps trainer available from several people who got them and never use them. Also, if you just want to pedal, there is no need to spend more than about $300 on a trainer.

Susan Morse: Thanks for this good suggestion!

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for the fluid bike trainer person: Get a bike! You can get a trainer/stand to put a bike on - ride it all winter. You may find you like riding and move outside when the weather is nice!

Susan Morse: And another good one!

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Fairfax, Va.: I am a 24-year-old man who exercises pretty regularly. I am in fairly good shape but I would like to trim down a bit. I have tried to change my diet but it is tough sometimes (I am a big burger kinda guy). I like to eat healthy stuff from Subway (cold cuts and chicken breast) but that gets old. Any other suggestions of foods that are good and good for you?

Vicky Hallett: Read the Fit section of Express today! Local wellness coach Isabel Clark gave me some suggestions on how to make your diet healthier without getting boring. My favorite: go to a farmer's market and get the weirdest produce items you can find. The people selling them can probably suggest how to cook them. And then you might have a new veggie you're obsessed with.

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Washington, D.C.: Hi crew-

Does anybody know anything about this "Fluidity" bar infomercial? I saw it (at the gym!), and am intrigued. It seems like it might be a good addition to regular running.

Lennie Magida: I unfortunately can't give you a firsthand review, but it does get very good reviews online.

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washingtonpost.com: Ideas for Making Exercise Fit (Post, May. 18, 2004)

Susan Morse: Here are some more thoughts about shoe fit to prevent shin splints.

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Vicky Hallett: For the future bike commuter, pick up the book, "How to Live Well Without Owning a Car" by Chris Balish.

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Susan Morse: Well, our time's up.... but we want to hear more, especially about fitness DVDs that you think are worth the money. Send us a note at move@washpost.com and tell us what you like--and don't --and why. We'll share the results in a column or chat.

Thanks everyone for a great chat today. Until next time.... keep on moving! You're looking (and feeling) good.

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