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

Personal trainer and writer Lennie Magida was online Tuesday, April 17, at 11:30 a.m. ET to take your questions about health and fitness.

Magida wrote today's Moving Crew column about the importance of balance: Achieving Balance.

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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Lennie Magida: Hey Crewsters! Lennie Magida here. I wrote today's Moving Crew column about incorporating balance exercises into your fitness program. It turns out it's just me chatting with you guys today, so please bear with me if things move a little more slowly than usual. At least we'll still be moving, right?

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New York, N.Y.: I am 47 and get to the gym/fitness center an average of four times per week for 30-60 minutes. This includes two one-hour sessions a week with a personal trainer working on strength and flexibility training, two high intensity half-hour swims, and if possible, one or two half-hour sessions of speed walking on a treadmill. I know about the importance of getting weight-bearing or resistance exercise in maintaining bone density and helping with aging. How much resistance does swimming provide relative to weight training?

Lennie Magida: Swimming certainly provides some resistance -- you've got to pull/push and kick against the water, after all. But compared to the weights that you'd probably use in a strength workout, it's less -- otherwise, how could you keep doing lap after lap after lap after...? It's good to mix in some other strength work, using a variety of muscle groups on different days.

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College Park, Md.: I'm very active in my high school sports, soccer, track, etc. My mom stresses the importance of eating nutritiously, but when I recently became vegan (about five months ago) she was really upset. She's made me go to doctors, who all say I'm totally healthy and that I'm eating better than most teens. And I really feel stronger and more energetic since I gave up meat and dairy. I've read a lot about vegan nutrition and there are lots of vegan athletes out there (Scott Jurek, Carl Lewis, etc). But my mom is still upset and wants me to eat meat. I feel strongly about being vegan for both health and ethical reasons -- what can I do to convince my mom that I'm healthy on a vegan diet?

Lennie Magida: I'm not a vegan, but I applaud you for trying to eat healthfully and do what you think is ethical. I do know some very healthy vegans. But you're still growing, and you have to be extremely careful that you're getting all the nutrients you need. Really analyze your diet, talk with a nutritionist, arm yourself with information and talk with your mom about how you might be able to make this work together. Again, I can't stress enough that a teenage body has powerful nutrition needs. Whether you're a vegan or a total carnivore, you need to think about that!

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Another Fad?: I heard a guy on the news yesterday morning suggesting that hours on cardio machines are essentially a waste of time. As a person who spends at least 1-1/2 hours a day, five days a week, on a cardio machine, I panicked a bit.

What's the story?

Lennie Magida: First I have to ask, do the machines seem to be working for you? Are you getting the results you want? Real life speaks louder than somebody else's words! That said, the guy has a point, for a couple of reasons. One, some machines are poorly designed and/or don't allow for you to increase the workload as you get more fit. Two, some people do themselves a disservice by the way they use cardio machines. You know those people you see at the gym, leaning their forearms on the machine, moving slowly, more interested in their magazine than in their workout? That's who I'm talking about. With most machines, if you use them the way they're supposed to be used, you'll get a workout.

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Annapolis, Md.: I have been running for about a year now and over the past month or so I have upped my mileage, mostly over hilly routes. Since making this change, I have noticed my legs have gotten bulkier and bigger to the point that my jeans are skin tight across my thighs and boots no longer fit my calves.

Is it the hills? Improper form? It's not that I don't want muscular legs, it's that I started exercising so I can fit in my clothes and now I can't!

Lennie Magida: Some people do have more of a tendency than others to add muscle mass in certain areas. You might be able to get around that by mixing up the kinds of cardio you do. If you're running, you work the muscles that running works, and that's where you'll see the effects. Makes sense, no? Can you mix in some swimming? Kickboxing? Other types of cardio? Give it a try, and see if you like the results.

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Tulsa, Okla.: Hello Moving Crew-Thanks for the chat!

I am 28 and have been trying to lose 10 pounds for the past 6 months. I work out seven days a week (1 hour cardio, and about 30 minutes of strength training) I eat sensibly, and the scale has not moved an ounce.

Fed up with it all, I have replaced my gym cardio by running to the gym instead of driving; it is one mile each way and takes me about 20 minutes round trip. At the gym I do strength training only, I also replaced two of my gym days with mat Pilates (which I drive to). I have lost 2 pounds in two weeks, my diet has not changed. I have heard guidelines that say I should do at least 30 minutes of cardio, since I am only doing 20 minutes for five days, do you think that's enough or should I add some cardio back at the gym?

Lennie Magida: Just from your brief description, it sounds like you've got a pretty good balance in your fitness program. (Speaking of which, don't forget those balance exercises I talk about in my Moving Crew column today!) It could well be that your outside running is a more intense cardio workout than what you were doing at the gym. As for the cardio benefits, you might try wearing a heart-rate monitor to see if that's in the range that you want. Also, why not take a slightly longer route when you run on the days that you have time?

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Washington, D.C.: I run three miles several times a week but don't do much upper-body work. What would you recommend as some regular exercises that I can start with to increase my upper-body strength? I hate lifting weights, but recognize the need to balance my overall fitness work.

Lennie Magida: Do you have access to a pool and enjoy swimming? That's one possible idea. Do you belong to a gym? Lots of people find that workouts that they find boring, exhausting or something else off-putting when they do them alone, are much more tolerable in a class. Weights! Push-ups! Who knows? You might find enjoyment along with results!

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Arlington, Va.: Hi Moving Crew, I have a question about my current workout. I am a 36-year-old woman who has been going to the gym 4-6 days a week since January (always been a gym member, going off and on over the years; weight loss and gain of 20-30 pounds over and over) and doing cardio and weights. My question is, I have been doing hour-long strength training classes, but I'm not sure if they are as effective as lifting more weights slowly -- like the "Body for Life" method. I really want some good results in the next six weeks for vacation. I don't know what to focus on. I'm also not sure how much cardio to do. Should I shoot for more intensity or longer times on the treadmill? I really like the kickboxing classes, but it's only once or twice a week. I have lost about 11 pounds since January, but I really want to step up the progress. I eat about 1650-1850 calories a day, more or less depending on the day. Any suggestions?

Lennie Magida: First of all, congratulations on the progress you've made so far! That must inspire you (and others). I happen to like slow weight work -- it seems to ask more of muscles in a more compact amount of time. Just make sure not to use weights that are too heavy, and be a stickler about form! As for your cardio, do you try mixing things up -- speed-wise, resistance wise, alternating? That way your body can't get too used to the demands. It has a variety of things it has to react to, a variety of ways it has to perform. That's when you may really see results.

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For College Park Vegan: Not a question, I just wanted to chime in as someone who was a vegan for all four years of high school, and often had to deal with adult concern! (I was also in cross country and track and on the ice hockey team!) I always wondered how my friends could get away with living on junk food and everybody worried when I ate a well-balanced diet.

There are tons of books out there about vegan nutrition, and you can have your mom talk to your doctor. But I think the most important thing to realize is what I did, after some time: my parents were deeply hurt that they thought I was criticizing all those years they made an effort to provide me with healthy, delicious food...it wasn't just worry. It was also the feeling of being criticized.

So buy all the books you can, I recommend the Vegetarian Resource Group and Physicians for Responsible Medicine as good resources, and they'll help you as much as your Mom!

Lennie Magida: Thanks for your knowledgeable input! It's absolutely key to get as much info as possible, and to share it and work things out sensibly.

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Rockville, Md.: Hi Crew,

I have been running for about a year now and really love it. I am training to run a half marathon in about three weeks. My question is, why can't I drop these last 10 pounds that keep holding on? I am running about 15 miles a week and I eat healthy. A couple years ago I lost 60 pounds and have been maintaining for the past year. I have heard that distance running isn't the best way to drop the extra pounds. How should I change my workout after the half marathon is over so I can loose the rest of this weight without giving up my running?

Lennie Magida: Good luck on your half-marathon, and congratulations on losing all that weight and keeping it off! You're not alone in finding those last few pounds tough to shed. You say you "eat healthy"...not a lot of specifics there, so it's hard to address whether you're eating the types and amounts of foods that you should be for your level of activity. Do you also do strength work? It helps, for so many reasons, to include that as well as all the cardio you're doing. After the half-marathon, try venturing away from all the long slow-ish distance your probably doing. Don't cut it out entirely, of course, but stir in some activities that ask your body to do bursts of speed, bursts of intensity.

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Dallas: After emerging from a fairly sedentary lifestyle, embracing fitness and losing 25 pounds, I was sidelined by an injury that made it impossible to do more than walk for 8 weeks. I'm just about ready to start working out again, but I don't want to overdo it (my injury was severely bruised ribs). Any suggestions on where to start? I was thinking swimming/light weights.

Lennie Magida: This is one of those situations where your doctor really needs to give thumbs up/down to any exercise you're thinking of. Your swimming & light weights idea sounds like it could work, but as you had a rib injury, you'd probably want to take care with how much you're reaching your arms overhead.

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Washington, D.C.: I'm looking to get a part-time job over the summer (evenings/weekends). I would LOVE to be able to multi-task a bit and get a job that would let me burn some calories or build muscle, are there any jobs, other than fitness instructor, known for their fitness benefits? Thanks!

Lennie Magida: I'm guessing you probably don't want to suddenly become a downtown bike messenger! Lots of summertime jobs could get you outside and using your body -- yardwork, painting (up and down a ladder, reaching in different directions), running around with and after little kids at a day camp, being a dog walker. Good idea!

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Alexandria, Va.: I loved the posture hints today -- tell me more! Could you suggest some exercises that would improve posture or build up the muscles that contribute to it? Thanks!

Lennie Magida: Glad you liked it! Here are a few quick posture hints that you can do anywhere, anytime:

1. Stand normally, arms at your sides. Notice how your hands naturally face. For many people, the shoulders and arms roll so the palms face backwards. Turn them so that your palms face inward -- i.e., toward your thighs, facing each other -- and you'll notice an immediate difference in your shoulders/chest/spine.

2. Stand normally, with palms as described in No. 1. Imagine that you're lying on your back on a nice firm mattress. Then imagine that the mattress magically moves from horizontal to vertical, but your body stays on it in the same position. Presto, better posture!

3. Add to that the sensation that someone's pulling a string that goes straight up from the top of your head. Feel the pull lifting you. It shouldn't lift your chin (which is not, after all, on the top of your head). It will lengthen and align your spine.

Enjoy! These feel great!

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Weight lifting: I am trying to figure out if I need to add more strength training to my routine. I'm not a huge fan of lifting weights so I tend to do other resistance activities and am wondering if it's enough.

I run 5 miles about three times a week. I take a Power Yoga class twice a week. I also take a kickboxing or conditioning class once or twice a week.

Lennie Magida: Without knowing the specifics of your power yoga, kickboxing and conditioning classes, it's kind of hard to say. A lot of those do a good job of incorporating resistance/upper body work. I guess I really just have to throw the ball back in your court and ask if you feel that they're doing that. If not, stick around at the gym and add some in.

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Annandale, Va.: I've heard you're supposed to mix up your workout routine to avoid both boredom and your muscles getting used to it. How frequently do you recommend mixing it up? I can't do the same cardio machines two workouts in a row. Would that be fine, or should I make it a more gradual rotation of switching machines every 2-3 weeks?

Lennie Magida: When you say you can't use the same cardio machines two workouts in a row, is that because your body can't seem to take it or because you're working out in different locations? And are you talking about two consecutive days? You can see I'm not entirely sure what you mean by "can't," so it's a bit hard to give you a complete answer. But to be general: I'm sure there are people who'd be more regimented about this than I am, but I see nothing wrong and lots of things right with varying your cardio work whenever the heck you feel like it, or whenever circumstances require it. Personally, I might run for one cardio workout, spin for the next, etc. The main things are to (a) do something! and (b) don't always do the same thing! That said, if you're experiencing pain from your cardio work, or from a particular type of machine, you need to look into that.

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Mt. Rainier, Md.: Thanks for the article on balance as an important part of one's fitness goals. Yoga is a good way to develop balance, and I have stretched my usual yoga routines by doing them with my eyes closed -- I find that now I can even move from one pose to another fairly smoothly with my eyes closed.

Lennie Magida: Good for you! Sounds like it's time for you to introduce some even more devilish balance challenges!

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Upper Marlboro, Md.: Help!! I hope you'll take my question. I am someone (female older than 40, yikes) who fell off the exercise wagon and can't find my way back. In the past, I worked out at least five days a week cardio/weights and maintained a very nice figure. I haven't worked out steadily in a couple of years. Now I start out, quit, and so on. Any advice? I miss my cute bod and the energy!!!

Lennie Magida: You've got to find a type (or types) of exercise that you enjoy, and that may not be the same types that you enjoyed 10 or 20 years ago. If you belong to a gym, or can join one, try a few types of classes. Schedule a few sessions with a trainer. Tap a friend to be your walking and workout buddy. Do you see what all these suggestions have in common?? They all involve not going it alone!! Good luck!

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Boston: I'm recovering from a broken rib and trying to get back into my fitness routine. I used to run/spin/use the elliptical at least 4-5 days a week, but because of the injury, I had to cut back to zero. How can I get back into exercising? I find walking on the treadmill incredibly dull..

Lennie Magida: Another rib injury! The other rib question mentioned swimming -- is that a possibility for you? Again, first and foremost, check with your doctor to be sure what kinds of exercises might be advisable and the opposite. That goes, Crewsters, for any type of post-injury exercise!

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Richmond, Va.: Love these chats!

Was wondering if you had some advice for avoiding a particular injury. I have Lateral epicondylitis (tennis elbow?) even though I don't play tennis and I really have no idea how I got it. My doctor has recommended talking to an orthopedic surgeon as I'm going to need surgery at this point. I've already had the cortisone shots and they did little good. My question is what do I do to avoid and reduce the chance of getting this problem again after the surgery?

Thanks

Lennie Magida: I'd suggest working on exercises that strengthen your forearm, such as wrist rotations -- you could start with no weight at all, and build up gradually. Good luck with the surgery and with building up your strength afterward. You sure don't want to keep turning to cortisone!

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Philadelphia: I have bursitis of my left hip. What cardio do you recommend? Does weight training make bursitis worse?

Thank you.

Lennie Magida: With bursitis, you can do weight training and cardio if you start out gently and take care to warm up adequately. Try to avoid exercises that stress the affected area repeatedly.

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Bethesda, Md.: I need something new.. I work out 4-5 days a week doing about 4 or 5 cardio sessions ranging from 30 minutes to over an hour, with 2-3 strength sessions. The strength workouts that I do are total body workouts that I've found on magazine Web sites like Self, Shape and Glamour. I'm 5 feet 6, 135 pounds, and have gained about 7 pounds over the last five months that I'd really like to get rid of. However in the past month or so I haven't seen the scale move an inch. What am I doing wrong, or what should I be doing instead?

Lennie Magida: How do your clothes fit? You've probably heard that muscle weighs more than fat, and there's truth to that. Don't worry about the scale if you like how you look and feel!

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Lennie Magida: Crewsters, I'm afraid it's time to call it a chat. Thanks so much for all your questions and for being understanding about my solo answers. Sorry if I didn't get to yours. Please come back, and keep moving!

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