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

Personal trainer Rob Marra joined the Health section's Susan Morse on Tuesday, Jan. 23, at 11:30 a.m. ET to take your questions about health and fitness.

A transcript follows

--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: Helloooooo Chatland. So glad to have you join us.

After a couple of days laid low by a miserable cold -- had that one? -- it sure feels good to be back among the living. How'd I celebrate? By having an early morning session today with a trainer at my gym -- part of my periodic rechecking of my fitness goals. (See today's Moving Crew column at washingtonpost.com or page F3 of the print edition.) Ah, humility. I've sure got myself some new moves to work on.

Speaking of trainers, we're lucky to have as our guest today personal trainer extraordinaire Rob Marra, who works at the Meadow Mill Athletic Club in Baltimore. Rob is a strength and conditioning specialist certified by the National Strength and Conditioning Association and a medical exercise specialist certified by the American Alliance of Health & Fitness Professionals. He is a former conditioning coach at the collegiate, national-team, and professional levels and, for three years, has taught second- and third-year medical residents in rehabilitative medicine and nutrition.

Give him what you got! On with the questions.

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Capital Hill: Hi. I just recently moved to Capital Hill and need to find a gym. Results and WSC are an equal walking distance from my apartment. I know nothing about either one. Is one better than the other?

Susan Morse: Hi Cap,

Fair question. Any chatters out there who care to weigh in, based on your experience with one gym or the other?

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Washington, D.C.: Thanks for taking my question. You've mentioned in past chats that we shouldn't rely on the calorie counters on the treadmills/elliptical machines as they are inaccurate. Is that true for distance as well? Is there some other way to gauge the intensity of the workout? Thanks.

Susan Morse: Hi Washington,

You know, today's Moving Crew column deals with this intensity question. Have a look.

Distance gauges on gym machines are only approximate, too, because they don't generally take into account the length of your individual stride.

The best way to gauge the intensity of a cardio workout is either using a heart monitor or doing a calculation to get yourself in your target heart rate zone -- 60 to 80 percent of your maximum heart rate. The quickie formula is 220, minus your age. Then take 60 to 80 percent of that. Good luck!

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Vienna, Va.: Sedentary and self-conscious college student here. I eat well and am slim, but I cannot convince myself to go to the gym. I tried running over the summer and despised it (and knee problems are common in the family) and I can't stand the image of me in a bathing suit. I'm stretched too thin as is and can't see myself joining a club or taking a class.

Any suggestions of what I can do in the comfort and privacy of my dorm room? I'm willing to invest a very tiny bit (less than $50) in whatever necessary to help me get started, but I don't have a clue where to begin. I would love to improve my endurance and feel firmer (especially with a thin layer of flab over my tummy) but just doing sit-ups always manages to hurt my lower back. Oh, and did I mention that I'm terrified of having improper form? Thanks for taking on my seemingly impossible case!

Rob Marra: You may want to consider what I call my "Road Trip" workout. It is ideal for someone looking to exercise in a relatively confined space (like a hotel room or bedroom) with little or no equipment. All you will need is a stability ball and exercise mat (check out http://www.performbetter.com/ or http://power-systems.com/).

This workout is a sequence of exercises that will emphasize the upper body, the lower body, and the core muscles while elevating your heart rate. Perform each exercise for about 30-60 seconds. As you become fitter, perform the series of movements a second time, and eventually, a third time. You can increase the intensity of the workout by adding more exercises, or by increasing the duration of each movement.

push-ups

wall sits

bicycle sit-ups

the plank (a.k.a. the bridge, the human arrow)

the lunge

split squats

sit-ups on the stability ball

squat thrusts

double crunch

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Alexandria, Va.: Hey, Moving Crew! I've made it a goal to finally learn how to swim this year, but there's a big issue with that: I'm deathly afraid of water. Do you have any suggestions for local instructors with experience in teaching extremely nervous adults to swim? Thanks!

Susan Morse: Good for you, Alexandria! Confronting that fear and mastering it is going to be a powerful exercise in confidence building and self-affirmation for you.

The YMCA and the American Red Cross have long experience in teaching children and adults of all levels to swim and handle themselves safely in the water. A beginner's class with either one should deal with this. But to reassure yourself -- and that's important -- I'd recommend you talk with the instructor before the session starts and ask for some tips to help ease your fears.

Let us know how it goes. Summer is going to be so much more fun for you in the future!

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washingtonpost.com: To Get Anywhere, First Pick a Destination (Post, Jan. 23)

Susan Morse: Here's the link to today's Moving Crew column -- on how to choose what to go for: exercise duration or intensity.

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Silver Spring, Md.: Hello,

I'm trying to get back my pre-baby abs. I've been doing planks and can hold it for about a minute. Should I keep this up? How can I add new challenges? I can feel it working (and I'm up from holding for only 20 seconds), but want to think about what's next. Oh, and I HATE crunches. Thanks!

Rob Marra: For some new core challenges to bring out the old six-pack, you may want to try a core strengthening class at your health club, or some new exercises on your own. Investing in a stability ball can present more advanced exercises. You can also add the reverse crunch or hip raise to emphasize the lower abs, side bends on a hyperextension apparatus, the side plank, or bicycle sit-ups to further target the obliques, and back extensions on a stability ball or hyperextensions to work the spinal muscles while helping to reduce the waistline. Revamping your nutritional plan and adding in more cardio to actively burn more fat should help, too.

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Free weights: I have received mixed advice when it comes to lifting free weights. A trainer told me to stand when doing arm, shoulder, and back exercises, but someone else said that lifting weights above the waist puts too much pressure on the back. What do you advise?

Rob Marra: You will hear many different perspectives on the best way to lift, from both trainers and gym members. I prefer to have my clients in their most stable position (either lying down or seated with the back supported). This ensures that the joints are at minimal risk while allowing for the most possible challenging weight for each movement. This, in turn, will lead to optimal muscle development and least likelihood of injury. The most important thing: listen to your instincts. If it does not feel right, don't do it.

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Hyattsville, Md.: Hi Crew,

I'm trying to get pregnant and have a family history of infertility. As such, I suppose I'm extra paranoid about exercise and its effects on my efforts to conceive a baby.

There's nothing to worry about, right? I'm trying to make sure my exercise regime(mostly light jogging, elliptical trainer, etc.) doesn't affect my chances to get pregnant.

Susan Morse: Hi Hyattsville,

Physical exercise, at the levels you're describing, is part of a healthful lifestyle that along with a good diet is what you want to encourage. Regular exercise may also help stress, thought by some experts -- though still not proven -- to play a role in infertility.

Given your family history, though, it would be smart (and reassuring) to talk this subject over with your family physician, who might also offer some tips on exercise, diet and lifestyle. Much luck.

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Results, hands down: I used to go primarily to WSC, but since they hired a new GM in the fall and forced out their top instructor, their classes are subpar and their customer service leaves a lot to be desired. I find Results to be a much more positive experience...better instructors, helpful front desk receptionists, and a much better facility overall. Go with Results.

Susan Morse: Thanks for your thoughts.

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Washington, D.C.: Are there strengthening and/or stretching exercises I can do to alleviate pain in the outer shin muscle when running? The pain goes away about five minutes after I stop running, develops usually after a mile or two.

Rob Marra: Shin splints are fairly common in runners. Many times they are the result of tight calves or improper footwear. Regular stretching (both after warming up and after cooling down) should help alleviate tension and the stress transfer to the shins. Massage should also help, as will icing the area post-exercise. As for your running shoes, make sure your salesperson examines your old shoes for wearing patterns and evaluates your running gait. This information will help you make a more informed choice as to the features you need in a shoe (wider toe box or more lateral support, for example). And, of course, the softer the surface upon which you are running means less impact. With a little rest, some stretching, and the right shoes, you should be running pain free pretty soon.

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Washington, D.C.: Do area gyms have weekend plans? I love the gym I have at work, but it closes on the weekends and I would like to get some additional workouts in.

Susan Morse: What a great idea! Any gym managers listening out there?

Failing that, you might need to think more creatively. Pickup basketball or ice skating at a local rec center. Rock climbing at an indoor rock climbing gym. Pilates or yoga classes, offered either at private studios or in local rec centers. Plus, weather permitting, countless trails for hiking, biking, skating, etc. etc.

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Indianapolis, Ind.: I used to live in D.C. and would recommend Results to your previous poster. The fact that it is in a historic school makes the interior unique and really nice to exercise in -- much better than the traditional "gym" environment. I loved the classes; they have a huge offering at various times of day so I could always find something to fit my schedule. The locker rooms were very nice and I would shower/change there just about every day before work. (Normally gym locker rooms gross me out too much to even think about doing that!) I really liked the staff too. Also, if you have kids, the baby room is extremely nice and (when I was there at least) was staffed by very competent, caring people. They had the room monitored so you could watch your kid on the TVs in the workout rooms. When I moved to Indy I looked all over at different gyms and I still miss RTG to this day!

Susan Morse: More Capitol Hill "gym choice" advice. Thanks, Indy!

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Fort Washington, Md.: Is there a detriment to keeping your heart rate above 85 percent?

I am 30 years old, I weigh 168 pounds. I want to lose 20 pounds and train for the Cherry Blossom 10K. My target heart rate of about 160 doesn't feel like I am working hard enough. I try to keep my rate above 170 for the entire time I'm running (35-40 minutes). Is this practice counterproductive in my weight-loss and training efforts?

Rob Marra: Running consistently at 170+ beats/minute probably puts you into what is known in the running world as Zone 3, aka "No Man's Land". Despite feeling quite challenged at this effort level, your body is probably burning carbs almost exclusively (which are then simply restored through eating), meaning that you are not losing weight and that your body is not learning to burn fat efficiently. Try varying your workouts this way: once each week try a much longer run at a reduced effort level (say, 140-150 beats/minute), which will burn a much higher percentage of your calories from fat); and add one interval day, in which you alternate very challenging periods (e.g., 180 beats/minute for three minutes) with easier intervals (e.g., 140 beats/minute for three minutes), to really enhance your endurance capacity. You should improve your race pace while reducing your weight.

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Olney, Md.: Odd question for you -- if someone very overweight loses a lot of weight, will their strength decrease as well?

For example, if someone who weighs 300 pounds loses 150 pounds through diet and exercise (including strength training), will that person be able to lift less weight as their bodyweight decreases?

Rob Marra: Typically, if a person loses, say, 10 percent of their bodyweight, then he or she will probably lose about 10 percent of their strength. Of course, if the person losing the weight has started exercising after a long sedentary period, they will almost certainly show gains in strength initially, and possibly, for the duration of the weight loss. It really depends on how aggressively the subject weight trains and how fit the person is when starting the weight loss.

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Washington, D.C.: Is one session with a personal trainer worthwhile? I'd like to brush up on form and get some solid workout ideas, but I can't afford much more than one session...

Susan Morse: Hi Cheapskate...I mean, Washington,

Only kidding. I'm with you.

And in fact -- feel free to argue with me, Rob -- lots of folks get the whole trainer deal wrong. Once a trainer shows you the proper form for an exercise, and the right starting point (for you) in terms of resistance, there's little value in paying someone to have them stand over you, arms crossed over chest, and bark, "give me 5 more. Come on, you can do it." You can do that on your own.

But to get most out of that single trainer session, tell the trainer up front how you want to use the single session -- to get some pointers on a new routine... or to freshen up an old one.... or to work on this part of your body or that.... and tell him or her what knowledge you want to leave with. ... Then you can do the practicing on your own until it's time for the next refresher course.

Good luck!

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Re.: Free Weights: A related question -- is there any benefit to doing upper body weight lifting (i.e. bicep curls, skull crushers, etc.) while sitting on the stability ball? I focus on maintaining good posture, of course ... a friend of mine swore by this method. Is there any additional benefit (beyond the actual weight lifting)?

Rob Marra: Training on the stability ball puts the lifter in a less stable position, forcing the core muscles to engage to a greater extent. This will improve balance and posture, and is considered to be more specific training for real-life, as well as many sports-related, activities. The downside is that you will not be able to lift quite as heavily. Try doing some traditional movements to maximize your strength, while also performing some stability ball exercises to improve core strength, posture, and balance.

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Chicago: Hi! I am trying to get my son and daughter to get more exercise. They like indoor activities (video games, being on the computer). Are there fun ways to get them outside more?

Susan Morse: Good thinking, Chicago,

Studies have shown that kids who get in the habit of exercising early in life are most likely to keep it up as adults. The bad news? The opposite is true, too.

So lot of experts urge parents to take the lead in exercising with their kids -- for the sake of everyone's health.

What to do? Three-quarters of the year, you've got lots of options: Cycling, skating, pick-up b-ball, ultimate Frisbee, stick ball, running with your dog, you name it. True, especially in Chicago, that other season can be more challenging. I've never tried cross-country skiing in Chicago; it's pretty neat when the weather allows in D.C. Ditto, just walking or hiking in the snow. If the winds are too brutal to be outside, ice skating rinks can be fun. Even bowling has exercise value.

You've got the right idea. The key, as you say, is finding something everyone thinks is fun!

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Ana in Silver Spring, Md.: Last week, I wasn't able to make any of my spinning classes or weight-training sessions because of the holiday and other commitments that came up. Surprisingly I ended up feeling very lethargic, tired, restless and my muscles were very tight, which I didn't enjoy at all. Needless to say that gave me a huge incentive to make sure that this week I make all my sessions and maybe even add an extra one.

My question is, why did I feel this way?

Rob Marra: It was probably at least two things. First, regular exercise helps to regulate the hormones and neurotransmitters that contribute to a feeling of well-being. These chemicals will effect energy and quality of sleep. Second, if, like most people, you indulge in less healthy foods over the holidays, these foods will cause fluctuations in the very same hormones and neurotransmitters, resulting in lethargy and listlessness. Add in a little holiday stress, and you have the recipe for reduced well-being. Listen to your restlessness... get out and move!

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Re. Capitol Hill: If Capitol Hill actually works on Capitol Hill, there's a gym in the Rayburn building that's open to staff for a fee. I believe it's open on the weekends, too.

Susan Morse: Thanks for that thought.

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Boston: Just a quick word of advice to the woman who was worried about infertility and exercise. Be sure to keep your weight up. Seems odd, I know, but if you are too thin, it can suppress ovulation.

Think Kate Winslet, not Nicole Ritchie. Healthy, but not skeletal.

Best of luck to you.

Susan Morse: Good point, Boston. Thanks.

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Vienna, Va.: Not sure if you remember me. I wrote in months ago trying to find ways to get my mom to work out. Well, I am pleased to say that my dad purchased a treadmill off Craigslist and she now walks a half hour in the morning and a half hour in the evening. They are also trying to diet together, and I think she's lost 10 pounds or so.

All of this was a result of months of constant, gentle, loving pressure from family. So if anyone out there has someone in their life who needs to get healthy -- I would argue they need to frame the discussion in the most positive way and never give up.

I hope my mom will stick with this regimen and be around for a LONG time.

Susan Morse: Hi Vienna,

It's so great to hear success stories like this, especially when older parents are involved. Thanks for passing along these words of encouragement. I'm sure there are chatters out there who will take heart from them.

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Washington, D.C.: Hi Crew, two overlapping questions:

Can you recommend a good book/Web site, etc., on fitness for older people? My Dad is 73, is in reasonable health and fairly active, walks regularly and does some leisurely bike riding now and then, but has not done anything much more vigorous, nor any strength-type training, for a decade or more, and is looking to incorporate some of this into his life.

We will be heading out west in about six weeks for our annual ski trip. My Dad is a novice-level skier. Can you suggest, or tell me where I might locate, a basic exercise program to help us -- especially my Dad -- get ready? I am a reasonably fit, intermediate-level skier. Obviously there is not enough time before the trip for him to achieve any huge strength or conditioning gains, but I was hoping for something to help the relevant muscles get at least somewhat accustomed to that level of exertion, to at least cut down a little on the soreness; and maybe sharpen up on balance just a little also, to perhaps cut down on his risk of falling.

Thanks!

Rob Marra: If you can get your father to join a gym, he can make enough gains in six weeks to ski better and improve balance. Use the leg press, leg extension, leg curl, hip adductor, and hip abductor for starters. More specific to skiing, try wall sits (which simulate the tuck position in skiing) and a wobble or balance board (to improve balance; check out www.performbetter.com or www.power-systems.com). For his endurance, the cardio machines or regular running or brisk walks will help.

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Alexandria, Va.: I was hoping you could provide some advice to someone who has become generally bored with fitness. My normal routine has been to hit the gym after work, but during this time of year it is so much more crowded, my motivation has been missing for a while, and a hard day's work along with the dark, chilly weather just make me want to go home and snuggle up with a good book. I've tried to come up with fitness alternatives, but since I've never been interested in sports it's been really challenging to come up with some different workout ideas. It has to be something convenient that I can do on my own. Thanks for your help!

Susan Morse: Tough time of year to stay motivated about exercise, I know. Take heart: The sunlight's getting longer every day.

Meanwhile, tried a new fitness video lately? (Try Collage Video for some ideas.)

Considered buying an inexpensive bike mount and turning your bicycle into a stationery bike?

Thought about getting one of those stability balls and exploring the world of exercises they're used for?

Thought about joining a gym class (doesn't have to be a sport) in something you've never tried before? Spinning. Yoga. Pilates. Kick boxing. Don't laugh. Added bonus: You might get to know some of your fellow classmates -- and look forward to joshing with them in class. That, if not the exercise, helps to keep people coming back.

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Susan Morse: Thanks, chatters, for all those great questions. Afraid we gotta run.

Hold those thoughts for the next Moving Crew chat -- in two weeks. Meantime, you can see what's the Crew is up to on Tuesdays in Health. And, of course, you can contact us anytime at move@washpost.com.

See you soon! Keep huffin and puffin. The results look good on you.

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