Fitness - Moving Crew

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

Trainers Steve Kostorowski and Susan Kostorowski, owners of the Water Street Gym in Georgetown, joined the Health section's Susan Morse on Tuesday, March 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: Welcome back, Crewsters! So glad to have you with us on this ch-ch-chilllly Tuesday.

If you've ever been frustrated by your efforts to find a good-fitting running shoe, you'll appreciate the Moving Crew column on page F3 of today's Washington Post Health section. You can also find the story ("Search for the Perfect Running Shoe: A Cautionary Tale") at washingtonpost.com. Pronators and supinators, unite: Pick up some tips here for choosing a better shoe next time.

We're pleased to have with us today Steve and Susan Kostorowski, owners of the Water Street Gym in Georgetown. A three-time Ironman finisher and verteran marathoner, Steve has spent the last 18 years training private clients and professional athletes including former Washington Capital Jeff Halpern and NBA Rookie of the Year Chris Paul. Susan, who has her Master's in physical therapy and specializes in orthopedic rehab, has also completed several marathons. She has been training private clients for the past 11 years.

We're ready for your fitness questions. Fire away!!

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McLean, Va.: I am 60 years old and go faithfully to the gym three times a week. I do three miles in 30 minutes on the elliptical. After I am done I would like to do more exercise at a slower pace, like walking on the treadmill. What would be a good speed for a 1/2 hr?

Thank you.

Steve Kostorowski: Try 3.5 mph at 3 percent grade and do not hang on. If it's too difficult, lower the incline.

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Reston, Va.: Hi - I am in the process of downsizing from a house to condo and am really rethinking my treadmill. I have used it successfully for years but it is so large and heavy ( I can't move it). It does fold up - but still so bulky. I have a friend who has used a small trampoline for years and has stayed in shape. My question -- how does a trampoline compare with a treadmill for a workout. On the treadmill I usually adjust speed and incline during my workouts. Can I adjust step rate and height of knees to accomplish the same thing? Thanks.

Steve Kostorowski: If you have used your treadmill for years, you will probably find the trampoline boring and very limiting.

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Houston: How useful are over-the-counter supplements for aiding in toning, NOT building massive muscle mass? I go into a GNC and am completely overwhelmed by all the choices.

Steve Kostorowski: We do not recommend any supplements. We suggest healthful food choices and mindful portions.

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Phoenix: Is it better to work out with lighter weights and do more reps, or use heavier weights and less reps?

Steve Kostorowski: It really depends on your goals. Generally pick a weight that you can lift using proper form, 12 -15 times for 3 sets.

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Corning, N.Y.: I'm a 66-year-old woman with a resting heart rate of 86-90. When I exercise, how high should I get my heart rate?

Steve Kostorowski: Shoot for 78-130 bpm

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First Sprint Triathlon: Hi! I'm an avid biker (25-30 miles several times a week after work and 40-plus miles Saturday and Sundays) who has decided to enter a sprint triathlon this summer. I'll begin formal training with a group in June, but in the meantime I've just been training on my own (swimming a mile 3 times a week, running 3.5 miles 3 times a week, and occasional spinning indoors until the weather breaks). I guess what I'm trying to figure out is how to strike the proper balance once it warms up outside. Because biking is my first love, I don't really want to sacrifice that, so I was thinking of alternating swimming and running in the mornings, and then doing my regular bike rides after work and on the weekends (with one full rest day, of course). However, I also don't want to overtrain -- is my proposed schedule setting me up to do exactly that? If so, what would you suggest to modify it? Thanks for the advice.

Steve Kostorowski: I think your current workout is SPOT ON for a summer tri. I think the first key is 2x/day workouts if your schedule allows. It's great to alternate swim/run in the mornings and cycle after work. The second key is rest and recovery. Take a day off each week, be sure to stretch after each workout, and sleep. Getting to the finish line injury free is the goal.

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Silver Spring, Md.: As a breast cancer survivor I read today's mention of exercise reducing breast cancer in women with some interest. As a fitness enthusiast I noted they mentioned "strenuous" exercise, but did not define what that was.

When I read the term "strenuous" I think of exercise that would elevate the heart rate to at least 60-80 percent for a period of 20-30 minutes per session. I feel is is important to define what they mean, because of other findings that exercise as mild as walking your dog is beneficial for heart and blood pressure. As I read this article they are talking about a different type of exercise than what many women undertake.

What is your take on the wording of this research finding?

Susan Morse: Hi Silver Spring,

The study finding reported in today's Quick Study column (page F7 of today's Washington Post health section) that regular vigorous physical activity may confer some protection against breast cancer IS intriguing, and I can appreciate your interest.

The synopsis of the study cites "running, swimming, doing aerobics" as examples of activities that appeared to have offered protection when done over the long term for more than five hours weekly. Your presumption about what might constitute vigorous physical activity seems reasonable to me, but I would have to check the study to see what definition they used. (I'll see if I can get that answer within the hour, and post it. If not, e-mail move@washpost.com, and I'll send it later.)

One thing to bear in mind: The data came from women's recollections of their physical activity. Such recollections are often subject to distortion.

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Washington, D.C.: Steve and Sue. I'm a longtime D.C. runner who is starting to show some wear and tear. What counsel do you have for balancing a desire to run regularly with a need to remain injury free?

Steve Kostorowski: Listen to your body. If you are feeling a bit "run" down, it may be time to give your body a break. Although its difficult for some hard core runners to grasp, changing things up might help. Get on a bike or in a pool. Both are great ways to challenge yourself. By all means lift some weights to keep your quads, glutes and hamstrings strong. Also, be sure to stretch after every workout.

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Washington, D.C.: What are some of the basic pitfalls that people face when looking to change their lifestyle and place greater priority on fitness and diet?

Steve Kostorowski: Most people think that a healthy lifestyle is a destination and end up ignoring the journey. A healthy, fit life can be a conduit to wonderful friendships and incredible experiences. We have met our closest friends in the gym and on the trails.

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Omaha, Neb.: I'm having surgery to remove the pin from my hip (broke in an equestrian accident in July 2005) on March 22 and I wonder if there are exercises I can do at home that don't involved my legs. Maybe some strength moves -- any cardio-type moves? I won't be able to put weight on my left leg for six weeks and I'd like to lose as little fitness as possible. Help! I'll have access to a pool, too.

Steve Kostorowski: First of all, don't be afraid to relax and let your body recover. Don't underestimate the trauma surgery does to your whole body. Your orthopod will refer you to a physical therapist who will be able to evaluate you and design your rehab program. Good Luck

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College Park, Md.: I recently sustained a minor injury while running, but have found that pool running does not hurt it (less impact). I noticed myself sweating while doing a 30-minute interval workout in the pool and I wonder how pool running compares to road running in terms of calorie burn and aerobic workout. I know I don't get the bone-strengthening benefit, but I'd always heard pool-running was a way to keep virtually the same level of fitness while off the roads due to injury. Any input?

Steve Kostorowski: Pool running is a great way to recover from an injury and still keep, if not improve, your overall fitness. I know of many people who have trained for marathons with pool running. You may want to alternate a flotation belt or noodles for a minute or so with deep water running/treading without the belt. There is a bone-strengthening benefit to pool running because the water is the resistance. Great idea. GO for it!

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Washington, D.C.: Thanks for your column about running shoes today. Athletic shoe troubles are something I have struggled with for years. Most shoes feel fine in the store, but after I wear them in a "real world" situation I have varying degrees of discomfort. I have a closetful of shoes that I will never wear again because the pain is so severe. The main problem I have is in the ball of my foot. I will get a shooting pain every time my foot makes contact with the ground. My theory is that the airpockets that are supposed to make shoes more comfortable and supportive hit in a place that causes discomfort on my foot. I know Georgetown Running Co. and Fleet Feet were mentioned in the column. Do you know if these or any other stores in area will allow you to return shoes that aren't comfortable after the first "real" wearing?

Susan Morse: Hi Washington,

Glad you liked the column.

I'm no doctor -- as I like to be quick to say -- but it's possible your foot pain might not be the fault of your sneaker. I suggest you hie thee to a podiatrist or orthopedist with that complaint before you worry about taking the shoes back. Some treatable problems could account for your discomfort. One is a neuroma, a sometimes-painful thickening of nerve tissue, often near the ball of the foot. Worth checking out...

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NW, D.C.: Part of my new year's resolution was to run a 5k during the course of the year. I have lost a healthy 10 pounds by improving my eating habits. I am a 40-year-old male, primarily a couch potato now that needs to learn how to run distances. My former tennis and basketball no longer apply. Now that the weather is about to break, and days are getting longer, I want to start jogging to get fit enough for a 5k. Any suggestions for preparing for a 5k for a couch potato? Are there group training programs for a comparable peer group such as myself? I see running clubs advertise for group 10 mile runs but that's not for me.

Steve Kostorowski: We suggest you lace 'em up and get started. Increasing your weekly mileage by no more 10 percent each week and stretching after each run should help you stay injury free. Stop into Fleet Feet, Gotta Run, or Georgetown Running Co. They will fit you for a proper pair of running shoes, and direct you towards other beginner running groups.

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Vienna, Va.: What do you think about the "wheel of pain"?

You know, the little wheel with the handles that you roll out from your knees.

Can it also be used from the toes?

Steve Kostorowski: Most people's cores are not strong enough to do this exercise without a BIG risk of injury to shoulders or back. Stick with crunches, or plank position (forearms and toes on the floor.).

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Poolesville, Md.: What can you tell me about jumping rope? With the ice and cold I wanted to do something indoors(I do not belong to a gym) instead of my 45-60 minute power walk. Wow, it's hard! Have you done it lately? I'm trying to think of a good progression to a true demanding work-out, for heart health and to lose weight. So far, I'm up to eight times at 1 minute, 15 seconds. How do you recommend I proceed? Female, 50, 165 pounds. Thanks!

Steve Kostorowski: We do it all the time and you are right, it's REALLY hard. Try adding 15 seconds to each set. In between sets try walking lunges, squats and push-ups if you dare. You will be pushing your intensity way up and also lengthen the duration of your workout. Be sure to stretch your calves after so much jumping rope. Don't worry, warm weather is coming soon. You'll be back on your power walks in no time.

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Arlington, Va.: I am not a Moving Crew regular, so forgive me if this seems a little off-task, but I think there's an aspect to fitness that you all overlook. People who do not regularly go to a gym are scared to go to a gym because they are worried they will look like a dork.

Imagine this: you are a little overweight and you know you need to exercise. You haven't spent time in gyms, but based on media images, you imagine gyms to be populated by incredibly fit, attractive people who know exactly what to do and look totally happy and relaxed on the equipment. You, on the other hand, do not know what to do. You aren't sure how to use the equipment or what's appropriate. You don't know what to wear or where to buy the right clothes and shoes. And you think the perfectly toned other people in the gym will be smirking at your awkwardness and your flab. Would you really want to get off your couch and go, under these circumstances?

I think the Moving Crew should devote some ink to something like "The Idiot's Guide to the Gym." Tell novices how to find a good gym, how to learn about the equipment, and what to wear. I can't stress that last point enough -- women, in particular, are very self conscious about not having the right clothes in an unfamiliar situation. Open any catalog of sports clothes and there are hundreds of fabrics and styles to choose from. Also hundreds of seemingly very specialized shoes. If you don't know what's appropriate, it's totally overwhelming. And enough of a barrier to keep people from taking the first step to exercise.

Steve Kostorowski: Like most tasks the first step is usually the most difficult. There are a couple of things you could do to start the process that don't require and gym or special equipment. You could put on comfy clothes and go for a brisk walk for example. As long as your shoes are in good condition (treads intact)...go for it. Combining this with some mindful eating (portion control, healthful choices) and you'll be on your way. Additionally, there are many private gyms and women-only facilities that may make the gym transition easier for you. You'd be surprised how many people feel the same way you do. Keep asking questions, hire a trainer, or talk to friends about what works for them.

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Washington, D.C.: I was thinking of hiring a personal trainer for a few sessions but am now starting to question whether I actually need one. I've been going to the gym religiously for about a year and a half, steadily increasing weight lifted and cardio time, if not seeing much change on the scale. I think I need to do more cardio in general, so I'm not sure how best to use a trainer for this. I certainly don't need someone standing over me telling me to go harder on the elliptical. What can I expect as far as cardio goals are concerned? (Also -- I don't run, if that matters. Hurts my knees.)

Steve Kostorowski: A good trainer will be able to evaluate what you have been doing in the gym (cardio included) and help you design a program to help you reach your goals. Once you have a program to follow, working out with someone, whether a friend, co-worker or trainer, helps keep you accountable. People often overestimate how hard they are working and underestimate how well they are eating. A good trainer can help keep you accountable.

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Alexandria, Va.: The piece by Laura S. Jones in today's Moving Crew space stated that running shoes should be replaced approximately every six months. I am a walker, not a runner. I wear a pair of National Geographic shoes that were made in 2002. I bought them new sometime ago. They are not showing wear. I usually walk four miles a day or less. I wear them because I like their gray, yellow and black color and they feel great. I bought them at an athletic specialty store in Kansas City and the owner helped me try them on. Is there any harm in wearing the same pair of shoes year after year? I do wear Dr. Scholl's shoe inserts in them for extra cushioning.

Susan Morse: Dear Loyal Feet,

Darn, don't you hate it when you can't find an exact replacement for a favorite shoe, sweater, coat, etc. etc.?

(Who knew National Geographic made shoes?)

Walking instead of running subjects your feet to less of a pounding. And the shoe inserts may also be helping to protect your feet.

I don't think you can trust to visual inspection to tell if the innards of your shoe are wearing. If your feet aren't complaining, you may be all right a while longer. But the idea is to replace the shoes BEFORE you have problems. It's a lot less expensive to shell out $100 or so for a pair of sneakers than to pay (in dollars and pain) for treatment of an injury.

Good luck!

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Alexandria, Va.: Hi Steve and Sue. I have the worst excuse in the world, I have a short attention span. I end up stopping exercises early because my mind is bored and focuses on any little pain I have or how tired I am. I run, bike, and row. (And I use headphones to distract me as much as possible). But question is, can I do shorter sets of aerobic activity (i.e., 20 minutes running, 10 bike, 10 row) and still get the benefits of 40 solid minutes of one exercise. Or is there a better approach? (My exercise goals are staying healthy, maybe lose those extra 10 pounds, but nothing more serious than that.)

Steve Kostorowski: Have you tried any group exercise classes? Biking or running with a friend? Studies show that short spans of exercise do count toward total daily cardio and energy/calorie expenditure. We often mix our cardio 10 -20 minutes on each activity, especially in the winter, its a great way to make the time go by. You might want to update your playlist on your iPod, or swap iPods with a friend for a week. New music can inspire you!

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Arlington, Va.: My gym offers Pilates Reformer classes, but they cost money in addition to membership dues. I already do cardio (running, spinning, elliptical) and lifting. Would it be a good thing to add to my workout routine? Or not worth the money? Thanks for all your help!

Steve Kostorowski: Pilates can be a wonderful addition to your workout routine. It combines flexibility with strength of smaller, often underused muscles. It can strengthen your core and help you improve your posture. It really tests your mind's ability to connect with your body. Give it a whirl. You may love it!

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Alexandria, Va.: Do you need to replace running shoes as often if half your "running" time is on the elliptical? I've always sort of assumed that (like my knees), my shoes are subject to less stress and should last longer if I'm mostly on the elliptical. How can you really tell when they're ready for replacement? I come from a family of "don't throw out anything that can still be used" people, so convincing myself to throw out shoes that still have tread on them and no holes in them is difficult...

Steve Kostorowski: Replace when they show wear on the bottom ie: flattened treads/heels. After time they loose their shock absorption. Don't underestimate the importance of proper footwear. Worn out shoes can lead to problems with your feet, knees, hips and back. On the elliptical, your feet are still supporting your body weight. Most running stores will take your used shoes and donate them to a good cause.

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Chantilly, Va.: Spent seven months off my feet due to a bad fracture, no weight on the left leg. Now my knee on the bad leg pops a lot. No pain. The doc says I need to strengthen the muscles around my knee, especially above the knee.

Any ideas ?

Susan Morse: Dear Knee-Pop,

(Not to make fun. Very glad the fracture is healed -- but probably not so glad as you are.)

Oh yeah, we have ideas. You want exercises to strengthen your quadriceps, big muscles in front of your thighs. Doing so will help take some of the pressure of your knees and reduce the risk of re-injury.

There are many good quad exercises, but the classic is the squat. (Don't assume you know how to do this from grade school! Amazing the things we were all taught wrong.)

After you've warmed up (at least 10 minutes on a stationary bike or treadmill) and stretched leg muscles (more on that in a moment), you're ready to start. Feet shoulder width apart. Key is to keep body weight back over your heels as you go down. Don't let front of knee pass line of your toes. Go down slowly, keeping abs pulled in, back straight. Back up slowly, same position. Do two sets of 15. Got that? Add weights in your hands. Got that? Do it on a slant board or bosu ball.

Oh, about those stretches. 1) Place one leg on a chair. Straighten leg, arch foot. Lean forward toward ankle. Hold the stretch for 30 to 60 seconds. Repeat. Don't bounce. Switch legs. 2)One leg forward, one back. Bend knee of forward leg. Press down with back leg until you feel stretch in calf. 3) Runner's stretch: Standing on one leg, raise and bend other leg and grab one ankle. Press raised leg down against hand.

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Washington, D.C.: Have you both turned races into lifetime experiences? Can you give me examples of races you have run that have involved a broader experience (such as traveling to a new place or participating with friends).

Steve Kostorowski: We have met amazing people across the country while competing in races. Friends we met at the Ironman in 1999 we see at races, and have attending each others weddings. We love the NYC Marathon, and a couple of years ago took a group to Oregon for the 200 mile Hood-to-Coast Relay. Each race is a different experience. As a participant you tap into the energy of the surroundings. Sometimes its a sunny day in the Bronx with thousand of people cheering you on, other days its in the 20th mile of the Ironman and there's not a soul around, where you are your biggest fan. Lifetime experiences? I'd say so!!

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For NW DC who wants to run a 5k: On the site coolrunning.com, there is a couch-to-5k program. In fact, it used to be called the couch-potato-to-5k program. If you click on "Training" in the top bar, then "New Runners" on the side, it's the first article. Good luck, and might I recommend running on and around the National Mall; the scenery is beautiful.

Susan Morse: Thanks for this suggestion!

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Bethesda, Md.: Do you know of any WARM pools, preferably salt water? I have arthritis and nothing is worse than getting into a cold pool (county pools are cold by my standards). Also hate chlorine, as I am an organic, raw foodie. Thanks!!!!

Steve Kostorowski: I hear that the Bethesda YMCA has an outdoor heated pool that is open year-round.

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Grand Rapids, Mich.: I'd like to build some muscle in my quads and glutes. However, I severely shattered my leg two years ago and can no longer do lunges, full leg extensions, or full squats. I cannot do any weight-bearing aerobic exercise, so I use the elliptical and stationary bike six times a week for 40 minutes. What else can I do?

Steve Kostorowski: If you are able to cycle without pain, add some resistance and long bouts of standing. Depending on your genetics this may be enough to give you size in your quads and will certainly strengthen your glutes.

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Negative weight training: RE: Last week's column on the benefits of "negative" weight training. If negatives create more micro-tears in the muscle that normal lifting, does recovery take longer?

Susan Morse: Hi Negative,

I don't believe that's the case. But I will get you a more definitive answer if you e-mail your Q to move@washpost.com. Thanks.

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Silver Spring, Md.: Hi there. I currently run four days a week: M-Tu-Th-Sa. Tuesdays are usually an intense track workout and Saturdays are long runs (10-14 miles). I'd like to add some yoga in there, but not sure when the best time is. Thoughts? Thanks!

Steve Kostorowski: Try yoga on Sundays as part of your active recovery day.

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Vienna, Va.: Hey guys,

I'm trying to lose about 10 pounds, and the only time I can make it to the gym is after work. I usually have a light lunch and a normal-sized dinner. I've heard that you burn more fat when you work out on an empty stomach. I've also heard that you lose more weight if you never eat after 8 p.m.

So my question is this: In terms of losing weight, is it better to go to the gym at 6 and eat at 8, or vice versa? Assume I have no preference one way or the other. Thanks!

Steve Kostorowski: Have a snack before your workout. Try an apple, not a bagel. Workout hard. Head home for a healthful dinner. Portion size and food choices are critical. Keep making it to the gym after work. It's sometimes hard to head out the door once you get home.

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Washington, D.C.: I'm trying to get into running, as the ability to do it anywhere really appeals to me. I doubt I'll ever like it as much as swimming or biking though, so I'll probably continue to mix up my workouts throughout the week. (I'm not a big fitness person, but I try to have healthy habits and devote some time to exercise at least three days a week.)

In light of the article today on finding the perfect running shoe, is it critical that I set aside one pair of shoes just for running? Until now I've gone with a cross-trainer as a generic "gym shoe." No pain or injuries when I run so far. Shoes are a big investment for me (and a hassle, as I wear an awkward size), so just getting gym shoes is nice, but I don't want to put myself at risk down the road.

Steve Kostorowski: Shoes can be a huge investment, so if you have found some that work for you, stick with them. You may never like running as much as your other activities. So don't force it. It's important to find activities that you enjoy and stick with them. Achieving a healthy and fit lifestyle should not be a chore.

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Washington, D.C.: I'm pretty healthy and active, but need to work on my flexibility and get occasional back pain. However, the pain tends not to be around the spine, but in a horizontal line at the bottom of my back, just above my hips. Should the standard back stretching work for me, or are there variations I should add?

Susan Morse: Hi Washington,

Yeah, lower back pain -- the bane of the human race.

Don't know what you mean my "standard" back stretching, but beware of any exercise that has you over-extend your back -- that is, arch it back beyond 180 degrees. That's a particularly bad idea when you're working against gravity, like on that gym machine (can't think of its name)that supports your hips while you bend at waist, head toward floor, then lift upper body until trunk is in line with legs.

Cat and camel stretch (see any yoga book) is good for back. Ditto, "swimming" on stomach on floor (see any Pilates book or site). And do check with your doctor if back pain continues.

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Adams Morgan: Good Morning,

I am a 44-year-old woman whose weight fluctuates between 128-135 pounds. I'm 5-foot-4 and generally exercise three times a week in the gym (treadmill and weights) and park a few blocks away from my office to get in some walking. Over the last year and a half, I went from a size 14 to a size 6, through diet and exercise. Summer is quickly approaching and I would like to focus on my arms and abs. I like the size of my arms, but they have no real definition. I am also wondering how often I should work my abs and what exercises are best? I know there is no spot-reduction method, but I've never really focused on either of them and now want to. Thank you.

Steve Kostorowski: You're a rock-star! I say put on your most arm-revealing dress and show off that new body! Continue with the cardio and weights and as long as you're eating "clean".. the definition will come! Well done so far!

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Susan Morse: Thanks for a lively chat, out there. You're an inspiring bunch and you keep us on our toes. And special thanks to Steve and Susan Kostorowski!

We're not online next week, but you can find the Moving Crew column as always in the Washington Post Health section. And send in your questions, meanwhile, to move@washpost.com.

Got specific questions for Steve or Susan? You can reach them at steve@waterstreetgym.com.

We'll see you here again, same time, same place, on Tuesday, March 20. Til then, keep fit And keep moving!

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