Fitness - Moving Crew

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

Trainer Elie Cossa of City Fitness joined the Health section's Susan Morse on Tuesday, Feb. 20, 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: Welcome back, crewsters!
Okay, contrarians. This is your chance. Tired of always being told to think positively? See today's Moving Crew column in The Washington Post Health section for a way to harness the power of negative thinking. It's called negative strength training -- or eccentric muscle training -- and it will make you stronger. (If you also feel superior to the grunters jerking their weights improperly at the next gym bench, we won't tell.)
We're lucky to be joined today by Elie Cossa, personal trainer and fitness educator at City Fitness gym in northwest DC. Elie holds certifications from some of the top credentialing groups in the field, including the American College of Sports Medicine, the American Council on Exercise and the Aerobics and Fitness Association. She's also an adjunct professor in American University's Health and Fitness Department. During her 15 years as a teacher and trainer, she's worked with rehab clients, seniors, breast cancer survivors and the general public. She's a dance enthusiast and teaches strength training and step classes.
Okay, then. Let's go!

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Huntingdon Valley, Pa.: Hey Crew, I've finally motivated myself to begin exercising to get myself into better shape. I'm a 50-year old man, weigh 279 pounds and am 6 feet 3. I'll probably jump rope, use a treadmill and a stationary bike. I've heard talk about your heartbeat and exercise. If my resting heartbeat is 84 beats per minute, what is an ideal rate that I should strive for? I appreciate your help.

Elie Cossa: A good starting point is shooting for 130-140 beats per minute. This is based on the Karvonen formula which takes age and resting heart rate into consideration. But, it is important to know that everyone has different tolerance levels -- you should feel like you are working hard but are not unable to catch your breath.

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Riverdale Park, Md.: What's better for one's health: walking 30 minutes a day every day or running 30 minutes a day every other day?

I ask because government health experts urge Americans to exercise every day. Such high frequency is hard for many people to attain. Exercising less often, but more intensely, could be more convenient -- and maybe more effective.

What do you think?

Elie Cossa: Moderate daily activity is the less harsh and more helpful option. Working in some light running intervals into your walk could give you the best of both worlds.

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Silver Spring, Md.: What specific exercises do you recommend to reduce and/or eliminate lower back pain. I am a very active 59-year-old male who exercises and takes spinning. Just can't shake lower back soreness. Thank you.

Elie Cossa: Back pain can be a serious condition. I would always suggest speaking to your physician about your own particular condition as there are many different ones that cause pain. Generally, be cautious with impact activities; stretching the thighs, hips and low back are also very important. Keeping the whole body strong (particularly the abs and back) is the way to go. You could also try some holistic help - massage, acupuncture, and other relaxation based fitness activities to lesson tension.

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Baltimore: What is more important in losing weight: fitness or food? After grad school and starting a desk job, I've noticed that clothes are feeling a bit tighter. I work out about the same I used to, though my eating has gotten worse with ordering take-out once or twice a week. I've signed up for the Cherry Blossom 10-miler to get me motivated but still find myself discouraged about the weight gain which I think is the food issue.

Susan Morse: Hi Baltimore,
A calorie's a calorie, meaning it doesn't matter which way you go, and a recent published study confirmed that. (I'll try to find it and post link to it during next hour.) Sounds like you're pretty well clued in to what might be the problem. All us desk-sitters empathize. Go for the 10-miler. That's a great motivator, as you say. And lay off the Kentucky Fried for a while.
Good luck!

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D.C.: Hi,

Is it better to lift weights before or after your cardio workout? My boyfriend read in Men's Health it's better to lift weights before your cardio because you're not tired from your workout. I prefer to lift after my cardio though. If it helps, I am lifting weights to tone/lose weight, not to bulk up.

Elie Cossa: The choice of placement of cardiovascular exercise compared to resistance training should be dependent on your personal goals. Either way, at least a brief cardio warm-up should happen before your strength training. Otherwise, if you are trying to lose weight, most research shows that doing cardio first and following it with resistance work provides a slightly higher calorie burn. If your goal is to build strength or muscle on a very high level, doing cardio after or on alternate days makes more sense for the energy savings.

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Personal trainer with specialized training: Hi, thanks for these discussions -- they're so helpful! I have a question about finding a personal trainer who is trained to deal with special medical concerns. Some background -- I'm a female in my mid-20s, have always been athletic and active, but I want someone to help me fine-tune my program, especially the weight training. I also have low bone density (several contributing factors, long story) and I want to make sure that I find a trainer who understands how to accommodate this (i.e., who won't ask me to do a ton of high impact plyometric jumps that could lead to stress fractures) and who can show me the best exercises to build bone density. I asked my doctors how to find such a trainer, but they were not helpful. I've also looked at the directories of some of the organizations that certify trainers (eg, ACE) but most don't specify whether they have training on specific medical conditions. Any suggestions about where to look? Thanks!

Elie Cossa: There are few search arenas that give you that detailed information -- I am sorry it is so hard to find that information the regular way! Most gyms are starting to put biographies on their Web sites for their trainers, including specialty training, credentials and education the trainers have. I would recommend going to the sites of gyms or training centers near you and reading about the various trainers that are available. I would be happy to help you in more detail if you would like to e-mail me at aviafan@aol.com.

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Washington, D.C.: Hi Susan and Elie,

I'm contemplating changing professions to become a personal trainer. What would be the best way to begin working towards a career in personal training?

Elie Cossa: There are many organizations that offer educational programs. You should choose a fitness certification organization that is nationally recognized (ACSM, NSCA, ACE, AFAA) when you go for a certification test. So, it also makes sense to choose an education program that focuses on one of those tests. Some schools are now offering undergraduate and graduate degrees in fitness. Check out Cityfitnessgym.com for the program I direct.

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Snow season: Last week I had to use the snow plow -- devices not designed for short women. Once again, the size of the grip made my hand ache. Would hand exercises prove useful? And does a hand gripper work better than squeezing a tennis ball?

Elie Cossa: Grip strengtheners can be helpful. My other favorite is working the opposing muscles for more support and help -- tightly wrap a rubber band around all the fingers. Attempt to push outward on the rubber band to strengthen the hand and wrist. Using moderate hand weights to strengthen the wrists up, down, and side-to-side can also help.

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Maryland: I'm going to make an appointment with a podiatrist ASAP but am stumped as to what could be wrong with me and was hoping for your insight. I'm having a lot of pain on the outside of my left foot, at about the midpoint of the foot. I've been doing one long run a week and some other cardio training during the week but am not sure what could have caused this intense pain. I have a history of running injuries but really have scaled back my training. I've also had plantar fasciitis before, and this current pain is different- on the side, not the bottom of my foot. Any thoughts?

Elie Cossa: There are so many things that could cause pain in that area -- a sprain or strain, small stress fracture, deep bruising, etc. Aside from more direction from your physician, make sure you are stretching regularly, replacing your shoes at regular intervals, and definitely do some lower leg and ankle strengthening. If you are prone to fasciitis, you probably also pronate and have lower leg instability, so working with a therapist or trainer can assist you in getting over any imbalance issues.

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Gaithersburg, Md.: Do you have some hints for a couple who would like to work out together despite different fitness levels? We'd like to go to the gym together during the week and actually spend that time together, not in different rooms doing separate workouts.

Elie Cossa: Working out beside each other does not mean that you have to do the same things! You can choose the intensity and speed at which you use a cardiovascular machine...you can choose the weights you pick up and the variations of exercises you do. Taking classes together and listening to the teacher when he or she offers various level options is quite doable! The most important thing is to choose things that you both will enjoy -- or take turns picking favorites. You should have FUN while you work out together.

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Los Angeles: Hi. I'm a 21-year-old woman who is 5 feet 7 and weighs 148 pounds. I'm in relatively good shape -- I do 45 minutes of cardio (elliptical, stationary bike, and step aerobics) four times a week, and I'm pretty strong, even though I lift weights only intermittently (i.e. not as regularly as I should).

I'd like to lose 5 or 10 pounds over the next two months, which seems easy enough to accomplish, but I'm not having much success so far. Aside from running, which I can't do because I have permanently injured knees and feet, I was wondering if you had any suggestions on new kinds of exercise to incorporate into my routine, or ways to amp up the activities I'm already doing?

Elie Cossa: The possibilities are endless. Working the weights into your routine as a circuit style of training may be the way to go since they are not a regular part of your program. Choose body weight resistance work (squats and lunges if tolerable, push ups, pull ups, dips, etc.) mixed with weights and stability work. Try doing the cardio in cycles with it: 10-15 minutes of cardio, some body weight work, then 1-2 hand weight exercises. Go back to the cardio and cycle through to other resistance exercises. Mix it up or your body will get stuck! I also cannot run due to an old knee injury, but jumping rope does not bother my knees at all. Have you tried that yet?

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Herndon, Va.: Do you have any recommendations on exercise videos? I walk 3 miles on the treadmill, and I want to burn more calories.

Elie Cossa: The videos I would recommend would depend on your personal goals. I highly recommend http://www.collagevideo.com/ which has tons of videos rated both by user favorites and user ability levels. Mix it up and try lots of different things. If you do not stretch regularly try a yoga or Pilates video (Windsor is great) for variety...both also help strength and posture.

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Houston: I'm pretty content with myself at 5 feet 11 and 175 pounds. However, I could definitely use some toning. Would you say it's easier to lose weight or to tone? I don't need to lose any weight; I just want to change what I already have.

Elie Cossa: That completely depends on your body type. Everyone stores fat differently, and different body types show muscle tone at different speeds and levels. Try an all-over activity that burns some calories and helps with muscle tone, like a body sculpting style weight training, or an active yoga class.

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Calgary, Alberta: I'm going on a 10 day bike trip in Vietnam in October. I have lousy knees and after a weekend of cross country skiing I'm feeling them. I want to be able to manage this bike trip and feel good while doing it. What specific quad/leg exercises should I be emphasizing? I have already checked out the knee pain and it's just the usual wear and tear and I was told to build up the surrounding musculature to stabilize the knee. I am also gearing up for the trip with regular spinning classes.

Susan Morse: Hi Calgary,
I feel your pain -- literally. Just came back from cross-country skiing in Laurel Ridge, Pa. (brrrrrrr. now that's cold!) on my beat-up knees so I know what you mean. A few bruises I collected in the process completed the picture...but hey... wasn't it fun?
You're wise to be planning ahead and strengthening quad muscles before your next adventure to help take pressure off your knees. Also smart of you to have had your knees checked out by a doc.
Squats are among the best quad exercises. Do them first without weights, until you have the form right, then add weight to make the exercise more challenging. Be sure to keep your body weight over your heels (stick out your rear end) on way down. Don't let your knees go past your toes. Do them on a rocking board or a bosu ball to make them tougher. Single-leg squats and lunges are also good.
Don't forget to warm up first and stretch your hamstrings (muscles behind your thighs).
Enjoy the trip!

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Bowie, Md.: I know exercise machines, particularly, ellipticals tend to exaggerate how many calories you've burned. But some treadmills ask you to input your weight. Are the calorie expenditure estimates accurate on these machines?

Elie Cossa: Machine estimates tend to be based on a person of average muscle tone (and if you do not input your weight, on a person of 150 pounds). Everyone burns calories at a slightly different pace, people sometimes lean on the machine which cuts down on calories burned or step off at regular intervals to drink water. So these machines are always an estimate. They are more accurate than they used to be -- but sorry to say they are not going to be completely accurate.

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Big Arms and Thighs: My arms are big for two reasons: lifting heavy weights and they are fat. I wanted to know how to get them more lean looking. I heard if you did lighter weights at higher reps, that would give you a lean look. Also, I know to lose the weight too would help. The same thing with my legs -- I heard squats and lunges make them bigger. Any advice would be appreciated! Thank you!

Elie Cossa: There are two parts to my answer. First: genetics, genetics, genetics. If you are built to hold fat and gain muscle in a certain way, you will always have a bigger challenge to change that body part. With that said, if you are looking to develop tone and not size, you should use a weight that allows you to get 12-15 repetitions and not a whole lot more. If you can do 20 or more reps that weight is way too light (unless you are working around a special physical condition). If you are using heavy weights and doing low reps you are more prone to put on size. DO NOT FORGET THE CARDIO. Get that fat layer down so you can see what is underneath!

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Cleveland Park, D.C.: During the warmer months I run sprints/intervals on the track, or fartleks on the trails to challenge myself. Now that it's cold and icy, and a I hate the treadmill, are there other indoor exercises I can take that really get my heart rate up? I take spin classes or do squat jumps; are there other movements I can do in the gym (or at home if they're embarrassing) to work up a sweat?

Elie Cossa: Hi there fellow Cleveland "Parkian." I would highly recommend both jump rope training and body weight work: Pull-ups, push-ups, thrusters, burpees; exercises where you move your body through space. Work them in between cardio intervals like you do in your interval/fartlek training. Don't give up -- the thaw is just around the corner!

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NW Washington: Hey there. I have been working on getting more muscle tone in my thighs, but what I'm doing doesn't seem to be working. I do cardio and weight training four days a week and spinning one day. What else can I do to "streamline" my legs?

Elie Cossa: It is hard to give you a definitive answer here because although you spelled out the quantity of your work, the modes, quality of movement, etc. could be all over the place. Generally, the things that help the most with tone in the thighs are running, lunges, intense yoga, and other activities involving body weight. Feel free to e-mail me in more detail later if you would like: aviafan@aol.com

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Bethesda, Md.: Hi Crew,

I'm relatively fit, 26-year-old female, I workout 3-5 days per week -- cardio on the treadmill and weight lifting with free weights. I experience "tightness" in my hips, when stretching I can only stretch so far before the tightness is bothersome. Would yoga or Pilates help increase my hip flexibility, pain issue? Is this a muscle or bone problem? Or am I simply less flexible and this feeling is normal?

Thanks!

Elie Cossa: Flexibility is based on a whole slew of factors: genetically we all have different lengths of muscles, tendons and ligaments; lifestyle in that if we sit all day all the time we tighten up around the hips; current and past activities; I could go on and on. But yes! By all means try yoga or another style of stretching. If you are in pain it is important to check in with your doctor, though, as there can be other factors that affect things.

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Maryland: Recently I've been reading a lot about overtraining and have figured out that it applies to me and my running routine for the last year. I have pushed myself into high gear, so to speak, bumping up my weekly mileage, adding longer runs and hard days of interval and tempo runs. I only take about one day off a week on average. I have a lot of the overtraining symptoms -- loss of appetite, recurring injuries, inability to progress performance-wise. What really clued me in however was my resting heart rate; I have been waking in the middle of the night with my heart pounding, and my resting heart rate first thing in the morning is fairly high (average of 85-88).

However, through all of this my weight has stayed constant, and I'm about 10 pounds heavier than I should be. I eat very healthfully and I am aware of all the correct ways and things to eat. I've been physically active for most of my adult life and I try to counter balance the aging process and the slowing of metabolism by doing more intense activity every year, but obviously I've gone too far. Now I'm starting to modify my training so that I have more rest days and don't over do it, but I'm afraid that my body is used to a certain level of activity from me and now once I cut back on activity it's going to be even harder to lose weight.

Elie Cossa: First off, thanks for writing in today as I think this problem happens more and more as people are becoming hyper health/aesthetic conscious and not many people realize what is going on in their bodies in overtraining.
I hate to put it like this, but so what if you put on a few more at first? What is MOST important right now is that you get your body in balance before more things start breaking down. See a nutritionist about regulating the eating. Try activities more gentle to the body. Even pro athletes cycle on and off in their training so that they can last for the long haul. If you are having a lot of trouble coming to grips with these changes, it is a GOOD thing to talk to a professional (psychologist or therapist). You should feel good about yourself in life, even as you are striving to improve your condition and challenge yourself.

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Susan Morse: Re: Diet or exercise for weight loss?
That study mentioned earlier was published in January in the Journal of Clinical Endocrinology & Metabolism. Researchers at Pennington Biomedical Research Center, part of Louisiana State University in Baton Rouge, showed diet and exercise were equally effective in producing weight loss.
What matters, researchers said, is the energy deficit, not how it was achieved. If the calories are reduced by the same amount, they said, "body weight, fat weight, and abdominal fat will all decrease in the same way."

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Detroit: Hi Crew,

I recently started spinning at my health club in my ongoing attempts to lose weight (usually I do the elliptical/treadmill). I really like it. The club advertises that spinning can burn 400-500 calories -- is this true? Is spinning any better for me weight loss wise than doing the elliptical?

Thanks Crew!

Elie Cossa: Sure spinning can burn a lot of calories...or not. It depends on how much you put into it. Every cardiovascular exercise is that way. Put a lot of "umph" into it and you can burn a lot. Be lazy on it and you can burn a lot less than you think are burning.
So far as compared to the elliptical, exercises where you are standing tend to burn more calories than the ones when you are seated. But, it is ALWAYS good to mix it up for variety and for injury prevention and do a variety of modes.

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Elie Cossa: Has anyone read the Moving Crew article today on negative contraction work? Are there any questions we can clarify on that topic for you?

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San Diego: How common are metabolic disorders/problems? I'm 5 feet 1, and 160 pounds. I was a college swimmer, and very serious athlete since then. In the last year (I'm 36), I've gained 20-plus pounds, and have always been on the heavy end, even after training for marathons, 5-mile ocean swims, and climbing mountains. I had my metabolism checked, and the nutritionist said to lose any weight I should only eat 1100 calories, but I just can't exist on that little. I'm at a loss about what to do -- I just can't exercise any more, and I really, really do watch what I eat. Help?!

Elie Cossa: They are not terribly common, but of course it is not impossible. Some people hover on the border of "normal" ranges for a long time before swinging over into an abnormal range (for example, thyroid problems). Talk to your doctor -- maybe get a second opinion so far as the nutrition goes. There are devices that test your metabolism level, if the nutritionist you saw did not do that maybe your food levels are not quite right. Do not give up and learn to love your body. Try new modes of exercise to keep jazzing things up.

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Great Falls, Va.: Hi, I love your column. It has been very helpful. I have a treadmill, a rowing machine and free weights. I want to spend about 60 minutes a day. How much time do you recommend I spend at each station?

Thanks

Elie Cossa: Cardio should be the core of your program. The general recommendation is that you should get 30 minutes minimum per day, but doing a bit more is okay too. Try 25-30 minutes on the treadmill, 5-10 on the rower and follow with 20-30 minutes of strength work.

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Fairfax, Va.: I read a little snippet in the Fit section of Express last week or the week before that if you are trying to lose arm flab, you shouldn't do aerobic workouts that focus on the arms because your body then stores excess fat in the arms to provide quicker energy to that area.

Is this true? I run regularly and use the elliptical, and my legs are much "thicker" than I would like -- shapely, but they definitely are where the majority of my fat is stored. Is my aerobic exercise sabotaging my attempts to slim my legs by making sure extra energy in the form of fat is stored there? And if so, how can I change my routine so that doesn't happen?

Thanks!

Elie Cossa: I am sorry I missed that article...and I have to admit that in 15 years of doing this I have never read definitive research that would suggest that arm fat is a combination or excess weight and genetics. There is no magic bullet -- do cardio and resistance training. Personally, my arms never looked better than when I was kick-boxing.

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Ashburn, Va.: My husband and I recently purchased a treadmill and we are in love with it! It's so easy to throw on comfortable clothes and hop on before or after work!

I want to include some ab/core strengthening exercises. Is a balance ball really effective? More so than not having one?

What other inexpensive pieces of equipment can we add for strength training?

Susan Morse: Hi Ashburn,
You mean one of those inflatable balls? You bet they're effective, both for ab exercises and strength training.
One example: Keeping your abs tight, roll your body onto the ball until you're facing the floor, weight on your arms, and your legs are on the ball. Slowly bend your arms and lower your chest to the floor. Then straighten your arms and push back up. The further you walk your arms out from the ball, the harder the exercise is.
Other good, inexpensive pieces to add to your home gym for strength training: resistance bands (available in various tensions), maybe a couple of hand weights. Good luck!

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Low weight/high reps: Hi,

Thanks for taking my question. I understand your point about toning through 8-12 reps. But what about strength-training classes that focus on very light weight and very high reps? For the past month, I've attended a lifting class twice a week, where we do each exercise for 4-5 minutes, averaging about 112 reps with light weight (I only do about 50 pounds for squats, 20 for bench, etc - I'm a 25-year-old woman) Is this still beneficial?

Elie Cossa: It is a tool in a tool box and variety is good. But, with that said, those types of workouts tend to develop less results and a higher injury potential because of joint overuse.

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Aerobic exercise and yawning: I always start yawning whenever I do spinning or running or any other cardio exercise. Is this normal?

Elie Cossa: It may be a way your body normalizes oxygen consumption. Yawning in general can be a sign that your body needs a burst of O2...and that can be in a workout not just sitting at work.

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Miami, Fla.: I have a race coming up this weekend (12K), and have been exercising (cardio, weights) regularly. Should I stop exercising this week so my body can rest up for the race? Or should I just keep on my normal routine? (Haven't done more than a 5K in more than a year, so I'm a bit nervous.)

Elie Cossa: Usually you want to maintain a normal routine up until a few days before. As you get very close to the race do a lighter, moderate run but do not overdo it.

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For the person w/low bone density: The National Rehabilitation Hospital has personal trainers. I bet that would be a good place to start.

Susan Morse: Thanks for this excellent suggestion.

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Washington, D.C.: Recently, while jogging on the treadmill, I developed soreness in my ankle (top left side). I can't tell if I'm running incorrectly or if perhaps my shoes are making me run incorrectly. I am using fairly new running shoes. Before, I was wearing trail runners (because I don't run that much -- I just jog about a mile or two for a warm up). I never experienced the ankle pain with the trail runners. Is it okay for me to keep running on a treadmill with trail runners or should I only wear running shoes?

Elie Cossa: Similar information was given earlier to another question, but here is a little more. Different styles of shoes do place your body weight differently when your foot strikes. Also, the way your foot sits in the shoe could allow it to shift a bit. If you go back to the other shoes and the pain goes away you have part of the answer -- get rid of the current shoes if adjusting the laces does not help. Fleet Feet in Adams Morgan is great for shoe fittings -- they will let you run around the block in a pair of shoes to see how they feel. They are worth a try if you want to compare different styles.

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RE: foot injury from Maryland: I had a similar problem in high school when I ran cross country. It might be a problem with your shoes. My coach suggested that I re-lace my shoelaces, skipping every other hole. It actually worked. You might want to try this to see if it helps and then consider replacing your shoes with another brand.

Susan Morse: A funny idea, but what an easy solution if it works. Thanks!

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Charlotte, N.C.: Hi there! I've been working out for years and would love to turn my personal interest into a part time job - how do I go about getting certified to be a trainer? I found a 6-week course at a local community college but wanted to make sure I was certified by the right associations, etc. Any advice or pointers to online resources would be great! Thanks!

Elie Cossa: Good for you! I would recommend ACSM or NSCA as the higher standard certifications. ACE and AFAA are also quite widely accepted.

ACSM

ACE

AFAA

 
(sorry dont know nsca by heart)

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Washington: I've added stationary bike riding into my exercise mix now that it's gotten cold and serious walking is unattractive. I've found I have a hard time getting my heartbeat up high enough, and sustaining it at a high level for very long. I'm sure that's partly because my knees get unhappy if I put it on anything but the lightest level. Does the exact count really matter that much, especially if I'm drawing the recommendations from one of those charts that lists a "fat burning" and a "cardio" range for different ages? It's not like I'm dawdling--I pedal at a pretty rapid pace for half an hour, enough to make me break into a sweat and breath heavy.

Elie Cossa: Using a variety of intensities when you are doing cardio is important. It is okay to sometimes do work at a lower intensity. "Fat burning" programs are a bit of a farce in a way. Many of them hold you too low and you do not really burn enough calories to actually burn off much fat. If higher tension causes you pain DO NOT DO IT. Do you do any strength training that could help support the knees for higher levels of work?

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Alexandria, Va.: I exercise five times a week. Because of winter they are aerobics and toning. Am I doing enough to aid in weight lose? Will I need to do more since I'm have way to my goal? Goal is 100 pounds. I'm no longer dead after my classes so I know I'm in better over all shape. Do I need to do more?

Elie Cossa: To lose one pound you have to burn off 3500 calories. Those exercises you are doing are GREAT but it may be time to step it up a bit so you can reach your goal in a shorter time. If you begin to do more frequent workouts and the joints protest, listen to them. It is good to push, but not to a level of pain.

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Downtown D.C.: I don't make it to the gym every day -- far from it -- but generally speaking I do manage to lift weights a couple of times a week for an hour and a half and swim and/or use a stationary bike at least twice a week for 45 minutes or so. That said, I don't own a car, and I'm always walking a few blocks to the Metro or half a mile to the grocery store or what feels like miles and miles while I run errand after errand.

Altogether, that makes me feel like I'm getting an average of 30 minutes a day in, even if not all of it is sustained aerobic activity like I get at the gym. Am I right?

Susan Morse: Hey Downtown,
Incorporating errands you can do on foot or by bicycle (or other nonmotorized means) into your day each day, as you do, is a great prescription for staying fit. You're absolutely right that this counts just as much for exercise as going to the gym. And right again, it doesn't have to all be done in one chunk for it to produce benefits.
We'd all be much healthier -- and the air that much cleaner!!! -- if we did as you do.

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washingtonpost.com: Bringing The Gym Home (Post. Jan. 6, 2004)

Susan Morse: Here's a link to a story about putting together an inexpensive home gym.

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washingtonpost.com: For the Rest of Us: Take-Home Fitness Lessons That Won't Break the Bank (Post, Aug. 16, 2005)

Susan Morse: And here's another.

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Susan Morse: What a great chat. Thanks, Elie! Thanks, crewsters! Enjoy the climbing temperatures and visit us back here again in two weeks. In the meantime, see the Moving Crew column in Tuesday's Health section and send questions to us at move@washpost.com.

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