Fitness - Moving Crew

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

Leah Washington, a faculty member in the Department of Exercise Science at The George Washington University, joined the Health section's Susan Morse on Tuesday, Feb. 6, 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: Brrrrrr!!! Come on in and warm up those muscles.

Out of kindness - or megalomania - have you ever tried to play trainer for a friend or family member? Oh, not the real thing, sure, but just to help them over a hump?

Then you know some of the surprises you can be in for. You don't? Take a look at today's Moving Crew ("Pick it Up, Sister") on page F3 of the Health section.

For today's fitness chat, we're thrilled to have with us Leah Washington as our guest expert. Leah is a faculty member in the Department of Exercise Science at The George Washington University School of Public Health and Health Services.

She's a certified athletic trainer, with degrees in kinesiology and exercise science and background in sport psychology. In the Athletic Training Education Program, she teaches courses in therapeutic exercise and injury prevention. She is a member of the National Athletic Trainers' Association (NATA) and the Association of Applied Sport Psychology (AAASP).

Okay, then. We're ready for your questions. Let's get started!

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Yoga: Right now I mix up my workout routine with cardio, weight training and power yoga. But I really love my yoga classes and was wondering if it is possible to give up strength training for power yoga three times a week?

I have gotten so many mixed signals on this question. Yogis all say yes (and usually have the bodies to prove it!) But other fitness experts say that yoga isn't taxing enough on muscles. Please help!

Leah Washington: Dear Yoga -- It really depends on what your goals are. If your goal is to really increase your strength, then focus on that. Power Yoga is a great way to maintain strength levels and keep lean. My view is do what you love! If you are more likely to do yoga because you enjoy it -- do it!

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Northern Virginia: This may not be your specialty, but do you know anything about masters swimming? I'm a decent swimmer, but not fast. I'm taking a stroke clinic right now, but it ends soon. I find that I get a lot better workout with someone telling me to go do another 100 (or 50 or 600), than if I'm doing it alone. I wonder if a Masters swim program would do that and help me improve my speed/technique, or if I would just be in the way of a bunch of uber athletes. Thanks!

Susan Morse: Hey Virginia,

You betcha masters swimming can help improve your speed and technique. And don't be intimidated by the name. You don't have to be a superstar to be helped by a "masters" swimming program -- just be an adult with the ability to propel yourself somehow from one side of the pool to another. The idea is to give you the attention and skills to help you get better.

Swimmers in the program are grouped by ability.

I'll put up a link to a story you may find helpful. Try the program. I bet you'll be glad you did. Let us know.

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washingtonpost.com: Into the Deep End (Post, Sept. 6, 2005)

Susan Morse: Here's that story about masters swimming.

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Alexandria, Va.: I am 64 and gained weight in my abdomen, buttocks and thighs when I was hospitalized in the fall of 2005 for bipolar disorder. I am 5 feet 2 and weigh 135 pounds. My doctors know about my weight gain and aren't concerned about it. My desired weight is 110 pounds. I suspect that my weight gain is due partly to my medication and partly to the fact that I ate more when I was in the hospital. What regimen do you think would be most helpful? I love walking when the weather is nice but find a treadmill boring. Would aerobics in the privacy of my home be helpful if I move and shake various parts of my body?

Leah Washington: Alexandria,

The most important thing is to maintain open dialogue with your doctors -- keep it up! Make sure you are all on the same page with your treatment. It is not uncommon for drugs to have a side effect of weight gain, and being sedentary sure doesn't help. Aerobics in your living room is a really great option. Start with a low-impact version and see if you enjoy it. You can even rent the videos so you don't have to make a commitment -- look around and find a style or instructor you like. Good luck!

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Alexandria, Va.: Do you recommend exercising outdoors in this weather? What about for small dogs sporting cool soccer sweatshirts that are not used to weather? Have a great chat!

Leah Washington: Dear Alexandra,

Exercising in this cold weather can certainly be a challenge! It is important to wear layers and be careful of the small parts -- fingers, toes, nose, lips and ears. If your little guy is exercising with you, be sure to pay attention to him- don't get too much in your "zone". He will want to follow you until he is beyond exhausted. If your dog isn't used to the cold, you may want to take him on shorter trips to help acclimate him to the outdoors.

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Anonymous: Is it too late to work on one's flexibility at the age of 37? If not can you suggest some exercises that might make one more flexible

Susan Morse: Dear No Name,

Come on, you know better. Let me put it this way: If you don't work on your flexibility at 37...or 49...or 65...or whatever, will you feel good gradually watching yourself lose more and more of it -- and all the activities that depend on it?

Yoga is a great flexibility and strength builder at any age. For beginners, especially, it's wise to have a good instructor who can help adjust your form. I'd rather do that in person -- at a gym or studio -- but some DVDs are pretty careful about showing form, too. Hold a stretch; don't bounce. Other than that, the important thing is to know your limit and not take a stretch to point where it's painful.

Good luck! Get limber!

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Swimming Q: I'm a runner who has an IT band injury and can't run (in fact I may be looking at surgery in a month or so -- no improvement yet with time off and PT). Anyway, to waive off depression, I've decided to take up swimming in hopes of eventually doing a triathlon. I can only get to the pool three days a week. I'm just working on my endurance right now. Is three days a week enough swimming? I don't want to win a triathlon, just compete, and swimming by far is my weakest point.

Thanks!

Leah Washington: Swimming is an awesome way to maintain your endurance (and train for your triathlon) while recovering from your injury. Three days a week is a good start. If you don't feel like you are getting a strong enough workout, try running in the wate -r- it's much harder than it sounds! You may also want to consider other non-impact activities like an elliptical machine. Just be sure to keep communicating with your PT so you don't exacerbate your injury. IT Bands can be so stubborn! Good luck on your recovery!

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Silver Spring, Md.: I hurt the tendon in my thumb about three months ago and I've been in a brace since then. It's coming off soon and I'd like to some upper body exercise, but not anything that will put stress on my thumb, so as to give it more time to heal. What kinds of exercises could I do?

Leah Washington: A good upper body exercise to start with is the old fashioned push-up. It is a great multi-muscle exercise and shouldn't put too much strain on your tendon. To slowly increase your thumb/grip strength, you can get a small bucket and fill it with dried rice. Stick your hand in it and start grabbing handfuls. You can also do thumb curls (I'm not kidding!) with rubberbands. Just monitor your soreness to keep you from doing to much!

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Southern Maryland: Is it really too cold and dangerous to walk outside for exercise?

Susan Morse: Goes beyond my comfort level. But if you're dressed in layers (don't forget to cover your head and neck) and moving briskly, and your fingers or toes aren't turning numb, yeah, you're okay. Maybe not ecstatic, but okay. Don't forget to drink, either outside or as soon as you come in. It's possible to get dehydrated in cold weather, too.... Try to walk in a sheltered area -- between trees, between buildings.

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Stretches: I just started upping the intensity of my runs and feel it in my legs and glutes. I was wondering what are some of the best stretches for runners?

Leah Washington: To stretch your glutes: lay on your back and bring one knee up to your chest, keeping the other leg straight. Hold for 15 seconds, repeat 3 times. Next, (still laying on your back) bend your left leg so your foot is flat on the floor. Cross your right leg so your ankle is resting on your left knee. Grab under your left knee and pull towards your chest. There are also some great resources out there on yoga for runners -- you may want to check them out. It is important to hold stretches for at least 10 seconds to be useful, but you don't need to hold them longer than 30.

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Silver Spring, Md.: Hi. I am considering training for the Marine Corps Marathon this year, which, of course, takes place in late October. However, my husband and I are also considering starting a family this summer. Assuming I do get pregnant late-summer (I realize this is certainly not guaranteed), how doable is running a marathon at 2-3 months along? Thanks!

Susan Morse: Hi running fan,

What's your priority here: starting a family or racing? Sorry, you have to choose. Experts don't recommend running a marathon when you're pregnant -- even early in your pregnancy -- and especially if it's a first pregnancy. It just puts too much stress on the body.

That's not to say you can't run -- even race. But it's a whole lot safer to stick to shorter distances.

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Woodley Park, D.C.: Hi Crew, I've been feeling fatigued lately and, although I plan to go to a doctor if it persists, I'd like to know if it may just be an evolutionary thing that humans tend to be less active in the cold weather? Relatedly, I recently read about a study that looked at getting most of your exercise in on the weekends. I'm healthy and fairly active (other than the recent slump), so is it okay if I get most of my weekly exercise on Saturday and Sunday?

Leah Washington: Woodley Park,

The best effects from exercise come with consistency, so it is better to do several smaller workouts throughout the week. You can certainly up the wattage on the weekends when you have a little more time. Try to squeeze in 30 minutes 3-4 times a week -- even if it's just a walk around your beautiful neighborhood. This consistent exercise may also help improve your energy and your mood since you have more endorphins in your system on a regular basis. It's hard to squeeze in sometimes -- but definitely worth it!

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Leah Washington: A question I get asked a lot is how to get into an running program if you've never done it before. What I usually tell people is to start with a brisk walk. If you feel pretty good after about 30 minutes, you can move on to running with your next workout. Start with a jog and continue until you feel pretty tired. Start walking until you feel better, then jog a little more. Keep repeating this until you get to 30 minutes. As you get more fit, you will have fewer episodes of walking and more continuous running. The trick is to  -- this will help prevent overuse injuries.

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Leah Washington: It get a lot of questions about sit-ups and crunches. Some have said they can be bad for your back because of the repetitive motion. This can be avoided if you do your crunches with proper form. When you are laying on your back with your knees bent, you want to press the small of your back into the floor so your back is flat before you curl up. This take the pressure off of the low back and helps work other core muscles.

It is also important to strengthen your back muscles so you don't end up with an imbalance. Lay on your stomach with your legs straight and your arms stretched over your head. Without using your arms, lift your torso and your legs off the floor (like Superman) and hold for one second. Repeat!

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Washington: I want to follow up on the comments you have about the cold weather. Is it a particular problem for somebody with exercise-induced asthma? When it gets cold, my chest feels tighter than usual.

Leah Washington: This is very common -- cold weather is often a trigger for asthmatics! If you are particularly sensitive, you may want to avoid the outdoors when it is so cold and dry. If you really want to try, first work with your pulmonologist to make sure you have the best medication plan for your activity level and be vigilant with your peak flow meter! If cold weather isn't for you, swimming is a great exercise for individuals with asthma -- the humidity really helps. Good luck and be safe!

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Washington, D.C.: My husband, who is 47 and was a competitive runner and jumper in his school/college days, has has arthroscopic surgery on both knees. They are still painful, though not acutely so. He insists that exercise is good for them and carries on running. I worry that what remaining cartilage there is will be entirely worn out. (Isn't it the running and jumping that did the damage in the first place?) Is there any evidence to support either of our views?

Susan Morse: Hey Washington,

Whole lot of folks looking for answers to that kind of question over the years. Even experts haven't agreed on the answer. Some research has suggested continued exercise on older or injured knees might increase amount of cartilage cushioning the joint, while some research has suggested it might predispose older or injured knees to osteoarthritis.

Now there's some good news.

New study in journal Arthritis & Rheumatism looked at 36 previous studies and finds exercise may not reduce risk of osteoarthritis but it doesn't appear to increase it either.

Notice, it says exercise, not running specifically. About running: That's more controversial. Some orthopedists maintain that once you've had injury or surgery to older knee, you shouldn't run on it.... better to jog or walk to put less stress on the oint. But there's debate.

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Baltimore: I have a tip for people worrying about the cold when they run. Keep your water bottle (and your asthma inhaler) on an inside pocket, so the water isn't too cold (or even frozen) when you need a drink. I've even heard of inhalers becoming hard to use in sub-zero temps.

Susan Morse: Thanks Baltimore for that very useful tip!

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Yoga question: Is yoga a good calorie burner workout, or is its main benefits the increased flexibility/strength? I'm just trying to decide whether to add yoga to my weekly workout regime, which usually includes three days of cardio and three days of strength training.

Thanks for taking my question!

Susan Morse: Hi Yogi,

The latter. The discipline does lot of good things for you, but it's not primarily an aerobic exercise. I'll post a link to a story you may find helpful on the subject.

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Anonymous: I visited a nutritionist and was told that I have 46 percent body fat. I'm 5 foot 7...204 pounds...and female. She's helping me get my diet on track, but I've been exercising like a demon for months, and it is not working. I'm panicking. Help me. What do I do??

Leah Washington: Keep up with your exercise!!! I cannot stress this enough. Many people have the misconception that exercise is the primary weight-loss mechanism. A healthy diet is how you will truly get your weight under control -- I'm glad you are working with a nutritionist! The key here is that exercise will help you keep your weight off! Diet alone is not as effective in maintaining long-term weight loss. Beyond the weight management benefits, exercise has so many other things to offer like more energy, stress-relief, improving cardiovascular fitness, preventing disease, etc., it would be silly to give it up. Keep working -- I promise it will pay off! You can do it!

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Alexandria, Va.: Thanks for the chat.

My problem area is my calves and knees.....they are heavy, disproportionately so to the rest of my body. In addition to "self-acceptance", are there good stretches or other exercises that would lengthen the muscles, and reduce my envy of gals who can wear regular boots?

I'm practicing the "down dog" pretty often, by the way.

Leah Washington: Down Dog is a really good stretch for the calves, so keep it up on that one! A good way to tone your calves is to stand on a step; relax your ankles so your heels are below the step. Raise up as high as you can go on your toes, then slowly lower back down. To make it harder (you may need some help with balance) try it standing on one foot. Start with three sets of 10-15 reps. To get the front of your lower leg, stand flat on the ground and tap your toes up and down. You should feel this on the front of your shin.

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Lack of motivation: I've had a tough personal time lately. I used to do yoga, and jog. Since I've been in a bad personal batch, I really haven't exercised at all. I need a push, but a reasonable push. How/where can I find that?

Susan Morse: Need a push,

Some ideas that have been shown to work in this area:

* Enlist a friend to exercise with you. (An "exercise buddy" can make workouts more social -- therefore, more fun. And you don't want to let your buddy down by not showing up.)

* Find something active you like to do. (Make it a game, not a chore. Pick something active you like to do. The list is endless: Rollerblading (okay, maybe not today), bowling, ice skating, cycling, pickup basketball, ultimate Frisbee, hiking, walking, tag with your neighbor's kid.... you get the idea....

* Keep track of your efforts and your progress so you can see results.

* Reward yourself (a new yoga mat? a movie?) for progress made. Good luck!

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washingtonpost.com: Yoga to Control Weight? That May Be a Stretch (Post, Aug. 16, 2005)

Susan Morse: Here's the link to that yoga and calorie-burning story.

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Temple Hills, Md.: I am a 37-year-old black male, who was very athletic during my early years. Now, I can hardly walk. I have noticed that my ailing hip/leg hurts more after long bouts of sex, I can hardly walk the next day. Is there a correlation between sex and joint pain?

Leah Washington: Temple Hills,

I don't think there is a correlation between sex and joint pain, but the positions you are using are probably the culprit. Work with your partner to find something that is comfortable for both of you. You should also consider seeing your physician to make sure there is no underlying problem causing your hip to hurt so much, like avascular necrosis or arthritis (common in former athletes). It does seem unusual for you to have so much pain.

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Washington, D.C.: What is the proper wait time between workouts when you are sore? I found a DVD I love -- and by the way my legs feel, I know it will work, but is every other day too much when you are sore?

(I alternate days with Pilates/yoga/etc.) I don't want to lose momentum but don't want to hurt myself either.

Leah Washington: Washington,

You really won't cause further injury if you exercise while you are sore. The important thing is moderation -- alternating with a lower intensity is a great way to go, and often the exercise will help your soreness dissipate. Other things that help are getting lots of fluids (water or a sports drink -- not anything caffeinated!) and keeping your potassium levels up (bananas are great for this).

The trick it to recognize soreness from actual injury (and sometimes this just takes learning how your body reacts to stress and injury). If it's just soreness (and don't get me wrong, we can all get pretty sore!), then just take it easy and your should be fine -- no reason to lose momentum!

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Pre-run meal: I'm training for a 10K, and typically do my long run on Sunday afternoons. What should I eat beforehand? Sometimes I come home and within 15 minutes I am ridiculously hungry. So I guess I'm not eating enough beforehand.

Thanks.

Leah Washington: This is a really tough question to answer, because it varies for everyone. You probably want to start with a good carb snack (like a bagel and fruit, an energy bar, etc.). Try to eat about 30 minutes before you run so your snack won't still be in your stomach when you start. Then experiment from there -- some eat a lot, other runners I know can't eat anything an hour before they run. You may also want to look into the glucose gels that are available for long distance runners who might need a snack mid run -- you can find these at a good running store or catalogue (sometimes hiking stores like REI have them too). This can be a challenging time, but it is worth it once you have yourself figured out!

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Susan Morse: Thanks, chatters! You've been a great bunch. Wish we could get to all the questions, but that's all we have time for today.

See you back here for the next Moving Crew chat Tuesday, Feb. 20. Keep warm (well, try!!!!) and keep fit until then! Can't wait? Send your questions to move@washpost.com. And look for the next Moving Crew column in the Post's Health section next Tuesday, Feb. 13.

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