Ask the MisFits

He's a veteran reporter, digging up the latest fitness news. She's an irreverent columnist with a knack for getting people off the couch and into the gym. Together, they're here to handle your worst work-out dilemmas and exercise questions.

Vicky Hallett and Howard Schneider are the MisFits, The Post's new fitness writers. They were online Tuesday, May 29 at 11 a.m. to take your questions.

A transcript follows.

Discussion Archive.

This week, Howard wrote about working out to improve your golf game.

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Howard Schneider: Good morning, and raise your hand if you're sore from the weekend. I spent a couple of hours chopping wood and feel it a bit in the shoulders today. Spent some time in the pool as well, and owe a thanks to whoever brought up swimming a couple of weeks ago. It has been fun to get back into it. Got my running pace back to 10-minute miles for the first time in a couple of years. Not a member of Vicky's 6.5-Plus club yet, but getting there.

We are here to field your questions about today's column on training for golf and tennis or anything else that's on your mind

Anybody road bikers out there want to guide me on the merits of carbon vs. aluminum?

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Vicky Hallett: Hey everybody, are you enjoying this amazing weather? My hot exercise tip of the week is strawberry picking! My boyfriend and I went out and gathered half a peck over the weekend. It involved scampering and squatting in fields, so it's a good cardio and lower body workout. And now we have SO MANY strawberries to chop up into cereal, throw into salads and swirl into smoothies. So it's super fun and super healthy. Any of you chatters been up to anything exciting outdoors?

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Alexandria, Va.: I know everyone should strive for 30 minutes of cardiovascular exercise every day, but is there a limit on cardio? If so, how much is too much? Can I actually decrease my fitness level by burning too many calories? I am a slender 22-year-old female, and I have noticed that when I spend over 45 minutes on cardio at the gym, I feel completely exhausted and famished for the rest of the day. Any tips?

Howard Schneider: There are a couple of things to sort out here. There's nothing unhealthy or bad about doing 45 minutes or an hour or more of cardio in a given session, what matters is how hard you worked, what happened on the day before, and what your plans are for the day after.

If you're working out hard seven days a week, then you may well be overtraining -- fatigue is a key sign of that.

Below I'll post a link on the syndrome from a doctor at Rice University. It is something to watch out for. The benefit of exercise largely occurs after the fact -- when the body repairs itself. That takes time and rest. Make sure you include that in your workout schedule.

Also, if you are getting on the machine for 45 minutes a day and keeping it at the same level, consider mixing that up. For example, I have an auto-generated cardio set that the computer on my heart rate monitor set up. It includes one hard workout a week -- 35 minutes above 80 percent of the max heart rate.

There are three longer workouts (45 minutes) in the 70 to 80 range, and one long one (an hour and twenty) that does not go above 70 percent.

So mix up your sessions, and take a rest. If you think you might be overtraining, take several days off.

And also don't forget to eat. That's what we do when we're hungry.

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washingtonpost.com: Overtraining Syndrome (rice.edu)

Howard Schneider: Here it is:

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Boston: Hi,

I've recently re-dedicated myself to a fitness routine. I'm mostly interested in keeping myself healthy rather than losing weight, but I would love it if I could lose a little, especially in the thigh and butt region. Any tips for shrinking those portions of my anatomy?

Thanks!

Vicky Hallett: I'd love to tell you that leg raises will shrink your tush, but they won't. That's because spot reduction just doesn't exist. (Even though it would be so wonderful!) By getting back into fitness you'll probably see some overall results though, and hopefully that'll include your rear and thighs. Focus on staying as healthy as possible and you'll look darned good too.

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reality check in D.C.: Okay. Okay. I suspect I know the answer, but am checking as I remain ever-hopeful that I can lose weight without too much more work. Ha!

I exercise 5-6 days a week. Usual is 3-4 days of walking about 30-45 minutes. Two days of strength training (about 30 minutes) with weights and resistance bands at home. One day of yoga (1 hour 15 minutes).

I've been maintaining my weight for a while, but saw a recent creep of 3-5 pounds. I want to get rid of that plus another 8-10 pounds.

How much more exercise should I add? My hunch is it also needs to be more demanding.

Any suggestions?

I don't belong to a gym, and do not intend to join one. I do have some exercise tapes/DVDs and a wonderful park nearby.

Thanks.

Howard Schneider: If you've gained weight (assuming nothing else medically is going on), it means you're consuming more calories than you have been burning. It sounds like your workout routine is pretty well established -- and that's a good thing. It also seems like you're doing the same thing week after week -- not so good. Also, there is no way to tell from your question whether your walks and resistance workouts stay roughly at the same level, week to week, or whether you try to increase them, gradually, over time.

Here's a suggestion: I am all for untethering ourselves from the gym, and it sounds like you have the discipline to stick with a program on your own. Invest in a heart rate monitor (you can get a good one for under $200) and use it to keep track of your effort level both on your walks and with the weights. And if you are not logging your weight workouts, do so, and check for progress over time. Also, try to mix things up. If you are walking on flat sidewalks, do some trail hikes to mix it up. If you do the same set of exercises, add some new ones and make sure you hit all the major muscle groups.

The monitor will give you a sense of the calories you are burning, and you can match that with your intake. No need to starve yourself, just keep your effort level climbing and the weight will take care of itself.

Vicky Hallett: Another reality check for ya: folks who want to lose weight should aim to walk 10,000 steps a day. I don't know how active you are when you're not officially exercising, but if that 30-45 minutes is most of the walking you're doing in a day, I'd try to up that number as much as possible. Those little things, like parking an extra two blocks away from your destination or taking a 15-minute walk break at lunch, can add up. It doesn't have to feel like hard work even if you're burning more calories.

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Aspen Hill, Md.: Hi. I'm about 5 foot 11 and weigh 135 pounds. I've always been slender but fit (I used to play NCAA tennis and I breakdance). Lately though, obviously as a result of no longer playing tennis, I've noticed my midsection starting to grow a bit flabby, and as such want to reverse it before it gets worse. I'm vegetarian and use protein supplements and eat eggs every morning for breakfast. Any ideas for targeted exercises I can do to regain the flat abdomen of my youth?

Howard Schneider: I think my abdomen was flat during the Carter administration, but it's hard to remember back that far.

You got two things to worry about: The fat that is accumulating as a result of the fact that you have quit working out. And the lost of muscle that is occurring because you have quit working out.

See a pattern there? If you've given up tennis, don't squander the good physical foundation you built through that sport. Find something to do to stay active, keep the heart and lungs in shape, and keep the muscles active. As far as ab specific exercises go, there are mountains of them.

Crunches alone won't do it. You'll want to develop a repertoire that works the several layers of muscle around your back and abdomen, and redevelops them in a balanced way.

On the Post Web site you'll find a whole group of exercise displays from Sparkpeople. You can get a sense of the diversity of exercises you can use. Find the ones you like and mix it up.

Howard Schneider: PS: If you belong to a gym, I have found great motivation taking a class just devoted to abdominal and lower back work. It is targeted. It is grueling. But it makes a difference. Promise.

One last point: As you start these exercises, be honest with yourself about where you stand. You shouldn't go right to situps on a decline bench with a 25 pound weight on your chest unless you know what's going to happen...

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Dunedin, New Zealand: Here's one for Vicky. I am a 20-year-old girl in good shape, but I'm getting nervous to come home from a semester abroad to find that I can't beat up my dad anymore. Any insider tips? Or could you maybe give him a few weeks off from the gym? And for both, what about ideas for exercise in the wintry southern hemisphere where I can't run outside anymore but get bored stiff at the gym?

Vicky Hallett: Ohmigawd, is this Howard's daughter? I wouldn't worry about your dad's new strength -- I get the sense he'll still let you win no matter what. But his weakness is sit-ups, I believe. You can totally out crunch him. (And I'll help.)

As for snowy weather exercise, what about skiing? Or snowboarding? Or a group exercise class: dancing, martial arts, Pilates? Are there any hot new New Zealand exercise trends we should know about?

But your dad says you should stay in and worry about studying for your finals instead...

Howard Schneider: Hey Nancy...Are we on for the off-road race in July?

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Another cardio question: I'm trying to do 45 minutes of cardio on my non-weight training days. I've been breaking it down into 15 minute segments such as 15 on the rowing machine, 15 on the bike, and 15 on an elliptical machine. Is this still beneficial or does it have to be all on one machine?

Vicky Hallett: It doesn't matter how you get your cardio as long as you're getting it. And doing it in a variety of ways can be even better because you're working different muscles on each machine. So keep it up!

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Arlington, Va.: Dear MisFits:

So this is my problem: I was a competitive athlete for 12 years, though my early 20s, and am now reaping the rewards, such as they are. I have arthritis in my lower back, which is prone to spasms; I have bad wrists; I have bad knees that have a tendency to both dislocate their kneecaps and hyperextend, damaging my PCL; I have bad shoulders; I have bad hips. I also have a desk job. I am in some variety of pain every day. And at this point in my life, I have many extra pounds, which makes it all worse.

I've tried personal trainers, who did their best but didn't understand the extent of the damage to my body. I've tried core-building ball exercises, which left me with a back spasm. I've tried walking, which leaves my back, hips, and knees roaring for the rest of the day.

I'm only 33 -- can you help me?

Vicky Hallett: Ouch. Well, if I had that many aches and pains, I think my first step would be to see a doctor instead of a personal trainer. He or she can figure out exactly how badly damaged your body really is and hopefully give suggestions on how to fix it. You might need a physical therapist, too.

And you're right that the extra weight could be making your situation even worse. Bad knees don't like carrying a lot of poundage, so you certainly need to find some sort of fitness routine that works for you. The lower the impact, the better. Have you tried swimming or switching out your walking with an elliptical trainer?

Feel better!

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washingtonpost.com: Exercise Demonstrations (washingtonpost.com)

Howard Schneider: For the abdominal exercises requested above, check out our exercise demos online...

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Advice for a 1st triathlon: I'm doing my first sprint distance (300 m swim; 12-mi bike; 5K run) this weekend. Have any last minute advice? (Did I mention I pulled something in my back on Sunday and my IT band is flaring up badly?)

Howard Schneider: When's the race? I assume if it is close you are in a taper phase and taking it pretty easy? I'd get the itb looked at. The quick advice I could find says stay off it...How much time do you have until race day.

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Evans City, Pa.: Another cardio question.

I'm 51, joined a gym last fall. Now am going on tread mill two times a week for 5 miles, gym two other days to do weights.

I'm hoping to get to 8 minute miles eventually. Now I am doing 5 miles in 45 minutes (including cool down) with incline set at 1.5 (varies, use the Alpine setting). Is it realistic to keep 45 minutes on treadmill as goal and to increase speed. Should I try and increase incline a little? Goal is overall fitness not any particular activity.

Howard Schneider: Hi Evans City...We should work out together because I am trying to push to the same sort of goal -- back in the realm of an 8-minute mile for at least four or five miles. I don't know why I think this is significant, but I do remember that when I could run at that pace for the distance, I felt good.

So I don't see anything unrealistic about your goal, assuming your knees and back and everything else feels good at the end of the day.

One thing to keep in mind is to not do the same workout every time. If you want to build speed and endurance, you can work on each separately, and in combination. Go for a longer run once a week; do some intervals and sprint training (hard and fast but in short bursts, to train that fast twitch muscle). You've done yourself a favor by adding the incline, which means the effort on the treadmill is more akin to running on a road, so keep that up...

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12 and W: I just moved to 12 and W after years of having a gym in my apartment building that I used. I'm not really sure on what to look for in a gym and what a fair price is for the neighborhood.

Any advice? Any recommendations?

Vicky Hallett: It's hard for me to tell you what to look for without knowing what your style is. Are you looking for a loud, thumping music kinda place or a serene getaway? Do you care about how many classes are offered? Are there any pieces of equipment you're obsessed with? Do you need a TV at each piece of cardio?

I think the two closest gyms to you are Mint and Results, although I believe more options are coming soon. There are also personal training gyms if you want extra attention (BodySmith DC comes to mind). And there are a ton of yoga studios on U Street, so you could also make that your fitness focus. If you visit any of these places (or any others I'm forgetting), they'll definitely show you around and probably let you try the them out once for free.

And then you can figure out what you like the best at the price you can afford...

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Alexandria, Va.: When I'm doing my cardio on the elliptical, or any cardio for that matter, is it better to do intervals for 20-25 minutes, or to pace myself for 35 minutes, assuming that both will burn the same amount of calories. I'm time-conscious because I'm in grad school, and work full time, and hate going to the gym. (I'm only trying to lose weight for health reasons... I really don't care about wearing a smaller dress size.)

Howard Schneider: Do both...It's better to mix things up, and the intervals are great for your heart. Do those when you are pressed for time, and take a longer, more steadily-paced session when you have more time...Your hectic day might work to your advantage if it forces diversity into your routine...

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Bike Shop Employee on C vs. Al: The choice of choosing a carbon frame over an aluminum frame is typically dependent upon how intense(i.e. competitive) you wish to ride. From a training perspective, aluminum is heavier so you work harder. If your goal is to race competitively, then a carbon frame provides significant advantages when climbing. Given the relatively flat area in which we ride and train (Baltimore, D.C., northern Va.), the weight savings from a carbon frame if often negligible.

Carbon frames are like leather furniture. You can find it at all price points but you get what you pay for. Several seasons ago there was a dealer demonstration in Baltimore by Trek where they purchased carbon frames from many manufacturers. A side-by-side comparison of the construction techniques by splitting the frames showed that many companies used filler material to provide more structural integrity due to poor carbon manufacturing and quality control. Trek, in my opinion, maintains the best carbon fiber manufacturing and quality control in the industry.

I do NOT have a carbon frame - just a carbon fork. And in full disclosure - it's not a Trek. Carbon is a material that 80-85 percent of riders do not utilize because marketers convinced them having the best makes them the best. Bike shop sell them because the markup is higher than other frame materials.

Howard Schneider: For anyone interested, here are some tips from the audience on carbon vs. aluminum bike frames...Still shopping...

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Road bikes: Howard, you have asked a question about road bikes (Aluminum vs. Carbon) that could spark off quite the debate. As you know, D.C. area is full of dedicated cycling enthusiasts. Some claim that aluminum is the way to go, while others shell out many thousands for the latest in full carbon. One thing about carbon is that it usually gives a comfier ride than aluminum, which can be more stiff and jar you a bit when you hit bumps. When you are doing a long ride, this is an important difference. It's also lighter, and weight is an obsession among cyclists. However, its usually more expensive, and if you hit the ground on it, it is quite likely to shatter like glass. Regardless, most of the top cyclists winning professional races today are riding carbon bikes, although there are exceptions.

Howard Schneider: And another...

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cardio at work, D.C.: Hello there, I sense a theme running through your advice, which is to mix up workouts and not do the same thing over and over again. Which brings me to my dilemma. I have a new job at an office with a tiny gym in the basement. Because I'm at work from 8-5 and then have a class, I try to get to the gym on my lunch hour at least three, usually four days a week. Because I only have an hour and I have to eat too, what I usually do is run down there and do 30 minutes on the elliptical, because it burns the most calories in the least time. There is also a reclining bike and some old treadmills, but if I run on the treadmill I sweat more and burn less, and the bike also doesn't burn as many calories. I try to do weights Monday/Wednesday after work at my normal gym, and do outside stuff on weekends (as well as walking a lot) but now that I have this summer class I can't go running outside during the week. So my question is, is it a bad idea to be limiting my cardio to the elliptical machine?

Vicky Hallett: You say the elliptical burns more calories than running on the treadmill in the same amount of time. But you could, by bumping up your speed or incline, burn more calories on the treadmill. Right? Same with the bike -- if you want to make it a harder work out, work harder. I'm guessing (and hoping and praying) that you're showering after your workout no matter what you do, so the sweat factor shouldn't be an issue.

Anyway, what I'm saying is that you shouldn't feel forced to limit yourself to the elliptical.

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Arlington, Va.: Hi MisFits:

Injured former athlete here: I haven't had much luck finding a place to swim around here. I checked out the Washington-Lee pool, but lets just say there's a very good reason that they're building a new one. Which won't be ready for use until 2009. Do you know of any reasonably clean pools in the area that have times for lap swimming?

The elliptical trainer's a good idea, and what I did when I belonged to a gym, though it has a tendency to tighten my hips up.

Vicky Hallett: I don't know much about the Arlington public pools, although there are three of them. Are the other two any better?

If you're willing to swim in the District, I know a ton of people who splash around at the YMCA. (And if you get really into it, they have a masters swim team, which might appeal to your former athlete side...)

Any swimmers out there with a favorite place for laps?

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Arlington, Va.: What advice do you have for someone seriously overweight (about 110 pounds). Most of the diet and exercise advice I read here or elsewhere seems to be aimed at those people who want to lose 10-20 pounds and maintain general health.

But I'm not going to radically make over my diet and drastically increase my exercise time if my reward is only going to be a pound or two a week. After having fought this for more than 20 years (I'm 44 now, male), I know myself well enough to know that just isn't going to happen.

So is there anything I can do?

(By the way, if I were only 10-20 pounds overweight, I'd be grateful and I wouldn't be here whining about it.)

Howard Schneider: Hi Arlington...You're facing a battle and need to make some decisions about how to fight it. There's no magic bullet -- and you may well need the help of a doctor/nutritionist/trainer to convince you of that fact. It sounds like you would make radical changes if they led to faster results. But is the speed of the change really that important? As you note, it has taken decades to put on the weight. It is going to take a while to get it off. The 40s are a perilous time for men like us -- I love to eat too, and it did not take long to pack on 30 pounds when I got back from overseas. Personally, I think you should get some professional guidance, and devote the next year to this project. You'll feel better in a month, and at a pound a week will be halfway home by next summer...

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Dunedin, N.Z.: Yeah, we're on! July 15. Fourteen miles of trail biking for you. And you're committed now that everyone knows. Nanner nanner. I need to get back in the pool though. Vicky I've always beaten him at abs...I should have known.

Howard Schneider: Deal...

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Omaha, Neb.: I started running about six months ago and entered my first one-mile race yesterday. I had a respectable time for someone ALMOST (but not quite!) 40, just starting out. I would like to be able to shave about one minute or more off my time in the next year or so.

I'm not sure if running more miles or for more time (currently 3 x a week, about 1 - 2 miles at a time) or upping my weights (currently 2 x a week) will make a difference. Any suggestions?

Vicky Hallett: Congrats on your first race! Did you get a T-shirt to prove that you did it? (I say it's not worth doing a race that doesn't come with a T-shirt...)

And your goal to get faster over the next year is totally doable. Running more miles and trying to gradually increase your speed over time is going to be the best way to do that. Have you heard of a fartlek? In addition to being the best word ever, it's a kind of informal interval training. Basically, every once in a while during your run, push yourself to go a lot faster. Then slow down whenever you want to. It's low pressure, but it'll help up your speed.

Weights probably won't help you get to the finish line any faster, but don't give them up! They're good for you too.

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Online trainers?: Hi MisFits!!

I've taken important step one and joined and gym, and even made it to step two -- I've actually been going!

I know that a mix of cardio and strength training is ideal, but I'm at a bit of a loss as to how to structure my strength workout on all of the Nautilus and other equipment available. Personal trainers there are outrageously expensive, so I'd prefer to avoid that, if I can, although they're great about teaching how to use the equipment.

Is there an online resource that you know of that gives sample strength training workouts for typical gym equipment that could get me started? Thanks oodles!!

Howard Schneider: Good for you...There are a number of different weight training philosophies, and it is a tangle to sort through. Below is a link that will guide you through some of the basics. There is a lot online to guide you. Start slow, and remember it takes a long time for the body to build muscle. Anybody that says otherwise is probably trying to sell you something. Stick with it and it will work...The trainers might be expensive but the gym should offer -- free of charge -- some sort of intro on how to use the machines. If they are not providing that service, it seems a bit irresponsible to me because you might hurt yourself. I'd demand it from them if they balk. Even with machines, form is important, so ask them for advice, then check out the link below....

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washingtonpost.com: Strength Training Main Page (gsu.edu)

Howard Schneider: here it is:

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Vicky Hallett: Oh gosh! Where does the hour go? Howard and I are about to sign off, but if we didn't get to your question, please email it to fitness@washpost.com. I'll try to get to it in my column...

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Howard Schneider: Well there are still questions about hot yoga and hiking the Appalachian trail in the queue...We would love to get to them all but the time is gone...Vicky will be answering some of your questions in print next week, so check out her advice and check back in with us on Tuesday...Thanks, and whatever you're doing, keep at it...

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