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, Aug. 21 at 11 a.m. to take your questions.

A transcript follows.

Discussion Archive.

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Howard Schneider: Welcome all you misfits...Now that we're done complaining about the weather, I am sure we are going to all want to complain about the rain...Vicky has on psychedelic galoshes and claims it is SOOO wet outside she couldn't wear just shoes.

My column today looked at a few yoga DVDs that were recently released. Interested in your thoughts on any favorite workout videos you've encountered -- or the phenomenon in general. Personally, I feel I do better in a gym or outside...TV as a fitness tool? Not for me.

Vicky Hallett: Howard is clearly just jealous of my awesome boots and dry feet right now. He's also probably green with envy that I interviewed Janine Turner about Christoga. (She was shooting a Lifetime movie at the time.)

Personally, I enjoy a good fitness DVD. Sometimes you just don't feel like going outside (like, say, today if you didn't have my boots), and it's nice to have someone tell you what to do so you don't have to think too hard about it. So the debate rages.

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Cube Land: Hi, do you know of any exercises that can be done at your desk? I'm not talking about shoulder rolls, but anything to help tighten the tushie and abs. I work in a cubicle rather than an office with a door, so nothing too weird.

Vicky Hallett: There's a ton you can do at your desk -- it's just a matter of how visible you want to be to your co-workers. If you want to be really sly, here's one that Denise Austin (yes, I feel like name dropping this morning) told me she does in the car while waiting to pick up her kids from school: tummy tighteners. Just sit up straight and zip your stomach muscles in for a few seconds and then release. It's like doing crunches, but without getting on the floor.

Any chatters have moves they like to do while at their desks?

Howard Schneider: At your desk? How about your work? Don't forget the infamous and virtually unmentionable "kegel..."

I keep a stretchy band handy and stretch out the arms a few times a day.

A couple colleagues here have also traded their chair for Swiss balls, to work on the back.

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Washington, D.C.: I never exercise, but in an effort to improve myself, I was going to join a gym. Where do I get good reviews of gyms? I both live and work in the Meridian Hill/Adams Morgan area, and there are plenty of choices, but most of them are expensive to the point of almost pricing me out of even bothering.

Vicky Hallett: I've been to a bunch, so if you have specific questions, I can try to answer them. But the best reviews you can get are from members. Almost any gym will let prospective clients get a free workout or two -- take the opportunity to get to know the equipment, the vibe (are they a Fox News or Today Show kinda place?), the quality of the staff and classes. And talk to a few of the people there about how long they've been members, what they like and what they don't. As long as you don't attack people mid-interval or while they're naked in the locker room, I'm sure they'll happily let you pick their brains.

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Arlington, Va.: I am thinking about training for a Sprint Triathlon. I have to re-learn how to swim and am searching for places with an indoor pool for an affordable price. I belong to Gold's but they don't have a pool. Aside from Team in Training, what other programs would you recommend becoming involved with to train? Are there races in this area that you would recommend?

Howard Schneider: Fit Arlington has a list of pools on its Web site and a link to a local Masters swim program, which should help you get back in action.

And here is a link to one triathlon network that shows some races on the horizon -- including a shortish one on Sunday, September 09 in Reston...

As for training, my only thought is that if you are really serious about getting the best possible time, invest in a coach or personal training program. I think you'll get more out of that than going it alone with a Web site for guidance. If you're interested in having fun and finishing -- and the distances are manageable -- then there are zillions of Web trainers and books to help you out.

Let us know how it goes.

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Washington, D.C.: Hi, I am interested in strength training and building some muscle. However, I used to row some, and have bulked up significantly in the chest, back and arms. This bulk hasn't gone away, even though I am now not using those muscles. How can I gain strength without adding (more) bulk?

Howard Schneider: This has me perplexed. If the "bulk" has not gone away, but you have not been using the muscle, then what's going on up there? Muscle atrophies over time and if you have been sedentary since your rowing career ended, what you think is muscle may be that other thing we talk about a lot on this chat (in fact it rhymes)...If the muscle is there and has simply been covered with a layer of that other stuff, then maybe you want to focus on losing that first, and the muscle definition will return.

This may be a gap in my knowledge, but I don't know of any way to get stronger and build muscle without adding to the store of muscle fiber on your body, which by definition means you'll get bigger.

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Alexandria, Va.: I would really love some yoga help. I have limitations to my bendability because I am overweight and carry most of that in my lower stomach. I would really like to find a version of yoga for a beginner, but also one that is more about light stretching and getting your mind and body to relax and de-stress and less about giving me a workout. I cannot do even what some yoga classes call light because there is so much emphasis on putting weight on your knees and getting into poses that my stomach doesn't allow or doesn't allow me to do fully AND they do not go slow enough for me, by the time I get into a pose, they have already moved to the next and I am huffing and puffing and sweating trying to keep up when what I really wanted was something to clear my mind and refresh my soul. Help?

Howard Schneider: This was partly the point of my column today: Getting motivated to move is hard enough for some of us...The last thing we need is a bad experience. Let me tell you a couple of things to avoid, then Vicky has a recommendation:

In vetting the classes, ask what style of yoga they teach. For your purposes, for now, you probably want to avoid anything that involves Vinyasa or Ashtanga -- which moves from pose to pose and are considered more athletic styles.

A general "hatha" yoga class might be good. Also, a teacher trained in kripalu methods is going to be a bit gentler and more forgiving...

Vicky Hallett: I've never tried it, but Tranquil Space Yoga in Dupont offers "Voluptuous Vinyasa Flow," a class meant specifically for the full-figured crowd. The instructor will probably have some good ideas for modifications for your body type. (And maybe other resources you'll want to pursue.)

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Exercise:1. What is the best type of cardio you can do (in terms of burning the most amount of calories and boosting cardiac health)? I would think running is more challenging then say, riding the stationary bike -- is this true?

2. Is there a best time of day to workout? Is it true that you burn more calories if you get your workout in at the beginning of the day, as opposed to the end of the day?

Vicky Hallett: The answer to both of these questions is a resounding, "it depends."

For 1, while running will generally burn more calories than stationary biking, you can certainly have an easy jog that doesn't fry your fat the way a super challenging extra hilly ride can. And running does come with extra chances for injury...so is it the "best" cardio?

And number 2, the best time to exercise is when you're going to have room in your schedule and the energy to do it. If you're not a morning person and can only eke out a 30-minute workout if you go at 7 a.m., but can handle an hour if you hold off until 7 p.m., then the later time is better. Or the situation could be reversed...

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Chicago: I would like to start running to the gym for a lunchtime work out. What is the best way to make use of limited time in the gym? Should I just focus all my time on strength training one day and just cardio the next, or is better to mix it up and do a little of both each day?

By the time I get back to my desk, its still only an hour break, so I want to make the most of it.

Thanks.

Vicky Hallett: With limited time, I'd try to come up with a routine that incorporates both strength and cardio. That is, after all, the uber-popular Curves model...

If you can put together a fast-paced circuit that'll keep your heart rate up while you pump iron, you'll be golden. And you are getting a little extra cardio running back and forth from the gym.

Of course, some days you might want to just do strength or just do cardio and that's fine too. Just don't neglect one for the other!

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Rockville, Md.: need some recommendations...car accident two years ago, damage to left knee which is undiagnosable. Rolfing has improved condition tremendously. I can walk for about 30 minutes without pain and get out most days. I'd like to do more stretching but find yoga classes tough because I can't do half or more of the poses. One class the teacher worked with me a lot, propping me on about 5 blankets and then demanding that all blankets be put away between sitting and standing poses (and she kept switching between the two). Once upon a time I was disciplined about yoga, but find it impossible to get motivated after sitting all day. I only enjoy it after serious exertion. Twisting motions seem to annoy my knee the most yet I remain hopeful of dancing again (a longtime passion). Will strengthening my knee using "straight" exercises eventually help with twisting? Many thanks!

Vicky Hallett: You sound like you might be a good candidate for FlexAware, which I tried out for the first time this weekend. It's sort of an off-shoot of the Feldenkrais method, and its motto is "outgrowing pain." The idea is to do gentle movements that feel good, and as you get stronger and more comfortable with them, you can make them increasingly athletic.

The inventor (who told me he hopes to become bigger than Joe Pilates) is opening a studio in Adams Morgan Sept. 4. Stay tuned at flexaware.com for details...

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Bethesda, Md.: Okay, so it is bad etiquette to strike up conversations with strangers when they're naked in the locker room, right? Vicky seems to imply so, and I certainly agree, but there are a number of people at my gym who haven't gotten the memo.

Vicky Hallett: Maybe I'm a prude, but I say that's a total no-no. Conversations are only appropriate when both parties' naughty bits are covered. Howard?

Howard Schneider: It sort of depends on what you are saying..."My you have a nice ____________ " is probably out of bounds...And certainly "What are you doing tonight?" might raise eyebrows and who knows what all...

But at least among men locker room banter, naked or not, is not all that uncommon or considered rude.

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Ashburn, Va.: Do the Fat Burn programs on the cardio machines actually do what their name implies? Is it better to do a program like the fat burn or cardio program as opposed to just setting the machines on manual? I'm a little confused on all of this after reading a bit about aerobic versus anaerobic exercise. Ideally I want to lose weight and increase my cardio endurance.

Vicky Hallett: I think the benefit of those programs is they change up the resistance in a way you probably won't if you just leave the machine on manual. How hard any of them are depends on how fast you're going and what level you put the machine on...So fat burn could be more or less effective depending on what you'd do otherwise.

What really matters is that you're constantly challenging yourself and changing it up enough so you can keep it interesting.

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Calgary, Alberta: Howard- I think I knew your wife when we lived in Cairo, in fact I think we had happy hour in your apartment while you were off reporting in Iran. But I'm sure we remembered to drink to your health!!! I was one of the oilpatch wives. About yoga, I am finding it tough to fit it into my routine. But, one video (I'm using passe equipment) is by David Swenson and it's called yoga shorts. You can choose a 15 minute, a 30 minute or a 45 minute routine of ashtanga and it's great for those days I feel like I need to loosen up a bit but don't have lots of time. Love the chats!

Howard Schneider: Hey Calgary, and I think I know who this is...Smuggled any paintball guns lately?

How are things? Thanks for the advice on the yoga tape...I like the option to cut back the routine when time is tight.

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Motionless exercise: I saw an ad on television this morning for a "motionless exercise" video -- claiming that you can lose tons of weight while standing still! It seems like yes, you could tighten up some areas by squeezing muscles while standing still, but large weight loss? I mean, how crazy are we getting that we will fall for an ad promising that you can lose lots of weight without moving?

Howard Schneider: Something for nothing -- just like all those interest-only, no money-down, and we'll throw in a dishwasher mortgages that do SOOOO much to help the economy.

I think you answered your own question...Isometric exercises (standing still and tightening various body parts) have a place in exercise, but they are not major calorie burners.

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Reston, Va.: I've recently become a big fan of home fitness videos. I belong to the Reston Y, which is a terrific facility with lots of free classes, equipment and a pool (no affiliation), yet I rarely work out hard enough there that I feel I am making a real effort. For me, working out at home in my comfy, torn sweats where I'm uncoordinated and probably goofy looking works pretty well!

I've done the Firm dvds and had great results, but at this stage of the game -- single mom with a 6-year-old and six years of "pregnancy weight" left (ha, I know it's all me at this point), I've started to buy the Leslie Sansone walk-at-home dvds. I thought they would be for little old ladies, but man do they kick my rear end. Where I find myself "over it" on the treadmill at the Y after about 30 mins/2 miles, I've gotten up to the "3 mile mark" on these dvds in the 2 weeks I've been doing them, at what amounts to a 4.5 mile/hour pace. And, boy, can I feel my muscles working, between endless leg lifts, side lunges and some upper body involvement.

Bonus: my 6-year-old thinks they are a riot and works out with me! There is a child watch service at the Y, which helps motivate me to get there, but I otherwise don't have the time for long bike rides, walks, etc, so at home workouts are great for my schedule.

Vicky Hallett: A vote for home fitness DVDs!

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Whitefish, Mont.: Currently I do a lot of backpacking (15-30 pound pack) and anywhere from 12-30 miles on the weekends. I also ride my bike to work once a week which is 8 miles and about 2000 feet elevation gain. At the gym I have consistently neglected any weight lifting with my lower body because my legs generally feel tired from my other actvities. By not lifting with my legs am I missing out on potential weight loss?

Vicky Hallett: If your legs are already exhausted, that means you're working them plenty already. And it sounds like what you love to do to stay healthy is backpack and bike, so don't quit that just to spend more time in the gym!

I'd examine the rest of your fitness regimen and diet to see how to up your weight loss.

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Anonymous: I cycle about 100-150 miles per week on my road bike. For the past month or so, I have been bothered by a very slight pain on the inside of my right knee a few hours after riding. Its lasts for about an hour and then goes away...until the next day. Since it hasn't gotten any worse, I haven't made any changes in my bike routine. Is this wise?

Howard Schneider: That's a great base...Are you training for any of the local century rides or just having fun?

Since it is going away pretty quickly my guess is that this is related to what you are doing during the ride, as opposed to an actual injury that you are aggravating. This could relate to your shoes and the alignment and positioning of the clips (which I assume you are using if you ride that much). It could relate to your pedaling style (you may be pointing your knee out just enough to tax the ligament). It might be a bike fit issue. I'd make a trip to your local cycling store and have them check out the shoe and bike fit issues, then perhaps on your next ride be really aware of your knee position and see if that helps.

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Pushing 30: I used to be a long-distance runner, and loved it. Time has passed, and I'm not the lean track star I used to be. I'm still pretty thin, but that extra 20 since high school slows me down.

Basically, any tried-and-true interval programs or other methods for getting back into running? Right now three miles is my very limit. How do I get back in shape? Is there a better way than just slogging through? It's not getting much easier!

Vicky Hallett: To bring back that track star sensation, maybe what you need is to feel like you're on a team again. Have you tried running with friends? Or joining a group? There are informal ones organized through Craigslist and the like. Regular chatters have heard me suggest fun runs from running stores before (by the way, Pacers in Silver Spring is doing one there now, too).

And then there are the formal running clubs, like D.C. Road Runners. They're more likely to have actual training sessions that'll rely on intervals and track runs.

See what suits your style, but I bet some company will go a long way in helping you relive those glory days.

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Heart Rate Confusion: I get most of my exercise walking outside, but this morning I decided to use the treadmill in my company's fitness room. I'm not used to all the gadgetry. The machine has a heart rate monitor that shows if you're in the "weight loss zone" or the "cardio zone." What does that mean exactly? If I'm in the cardio zone, does that mean I'm not going to lose as much weight as I would if I stayed in the weight loss zone?

Howard Schneider: Computers ruin everything, don't they? The body relies largely on two energy sources, fat, and glycogen/glucose stored in muscle/blood...It works on a continuum. At lower levels of exertion more fat is used; at higher levels the emphasis switches to stored sugar (that's why endurance athletes carbo load, to pack as much fuel as possible into their system).

The "weight loss zone" -- 60 to 70 percent of your max heart rate -- is a convention used to guide people to those lower level workouts if their chief aim is to lose weight.

But here's the thing: Even at higher levels, you are still burning fat. And since your overall calorie count is higher for those more intense workouts, you may end up consuming more total calories from fat through am more intense workout even if makes up a lower percentage of the total.

Kind of depends on where you are starting and what you are trying to do. If you are a beginner, the point is that you only need to get your heart into that lower range to do yourself some good...

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Washington, D.C.: Do any of the yoga videos include basic stretching exercises that aren't necessarily formal poses?

Howard Schneider: Not really...yoga (in the fitness sense) kind of "is" the poses...What you'll find is the reverse -- many of the common stretches, even some you have done in high school gym class, will turn up in a yoga routine. Not surprising. The body moves in certain ways...Bending over is a logical thing to do, whether its part of a sun salutation or a gym teacher hollering at you to touch your toes...

What's nice about yoga as a discipline is that a full session will guide you through warmups and up a scale of difficulty so that the tougher postures are approached safely.

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Bethesda, Md.: I have seen the infomercial for "The Firm" and was wondering if you know anything about it and if it works?? I like the idea of using weights and doing cardio at the same time, but are there any disadvantages?

Vicky Hallett: I clearly haven't been spending enough nights watching TV because I don't know what infomercial you're talking about. I am, however, familiar with The Firm, which is a company that produces a ton of fitness DVDs and equipment. I've tried some of the DVDs and been very impressed -- these folks know they're stuff, although they can sometimes seem like they're members of a cult.

As for any package they're hawking that recommends doing weights and cardio at the same time, it's not a bad idea. (See earlier in the chat, when I told Chicago to do just that.) It all depends on how much the set is and if you think you'll actually do it. If you don't do it, then that's a disadvantage...

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Biking: Uh, Howard, I wouldn't be THAT impressed by biking 100-150 miles a week. I bike 100 miles a week just commuting to work (20 miles round trip, 5x per week). And I don't consider myself one of the "serious bikers" -- I have a secondhand hybrid bike I paid next to nothing for, no clips, and baggy shorts!

Howard Schneider: Okay, I take it back...

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Yoga help for Alexandria: I highly recommend Sun and Moon Studio in Arlington.

http://sunandmoonstudio.com/index.shtml

Their Level 1 class or Gentle class sound just like what you're looking for. I agree with Howard to stay away from anything "vinyasa"--that is a faster paced yoga style. All of the instructors at Sun and Moon are trained to provide modifications as needed. And no, I don't work there!

Howard Schneider: More yoga advice...Thanks....

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Swiss ball at work: So does sitting on one of these instead of a chair really have measurable benefits? Just curious if this is more of a fad or something that really has research behind it.

Howard Schneider: I have not researched it myself, but know that two people here in the newsroom use them because it kind of forces you to sit straight. I believe they were having back and other posture-related issues, and this helped them concentrate on sitting straight (as opposed to slouching with the feet on the desk, which is how I usually spend the day...)

Vicky Hallett: I'll keep looking for some published scientific research, but in the meantime, check out this story from the Wall Street Journal, which details the pros and cons of the trend:

http://www.careerjournal.com/myc/officelife/20070228-athavaley.html

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Plus-size Yoga: For the earlier poster, pick up a book called "MegaYoga" by Megan Garcia. The author is a plus-size model and she does a great job at adapting poses for people with big bellies.

Vicky Hallett: Thanks for the tip!

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McLean, Va.: I'm a large woman who really wants to get into either yoga or Pilates. I'm not in great shape, but want to start working out. I've done a few Pilates classes and really loved them. Can you recommend any videos/dvds that I can use at home and during travel?

Thanks!

Howard Schneider: I review a few yoga videos in today's column. For beginners, I think "Yoga to the Rescue" would be most appropriate. It is published by Acacia...The Christian yoga release is an alternative if that suits your perspective, but it is very heavy on the scripture.

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Bethesda, Md.: Hi,

I recently got a road bike and need help finding a knowledgeable source for fitting my shoes/cleat/pedal system. I have existing knee issues so I need to be careful. I am very read up on all the factors involved but definitely need a pro for a fit. Would either of you happen to know of a bike shop that offers a good pedal fitting service? Thanks

Howard Schneider: Hope you are enjoying it. The area is thick with local shops...Citybikes is near you on Connecticut...Revolution Cycles out on Rockville Pike...Bicycle Place in Silver Spring...are three of the ones I know of. Maybe other in your neighborhood but either of those can help you out.

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Yoga beginners: Joy of Motion in Dupont Circle used to have a stretching class for exercise beginners. It might be a good option for people wanting to start practicing yoga, but who need something slower paced. I don't know if they still offer this, but give them a call to find out.

Vicky Hallett: I don't see that on their schedule for this fall, but they are offering "Yoga Fundamentals," which might fit the bill. If you're looking for a stretching class, I've heard great things about the ones at the Maryland Youth Ballet (http://www.marylandyouthballet.org), which despite the name has classes for adults, too. (I took a great stretching class at Studio Infinity, but unfortunately, they shut down recently)

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Re: knee injury and recovery: I would first recommend seeking out a good physical therapist, even if an official diagnosis is elusive.

Often we have injuries or weaknesses that are more subtle, and manifest themselves as knee and hip pain. Since you were in an accident, I wouldn't be surprised if you hurt something else, and are 'favoring' the injury without even knowing it. A good PT can help diagnose that sort of thing.

If PT is not an option, and you need to tough it out on your own, here are some tips that I think would be useful.

1: Be careful, and listen to your body. Stretching is good, sharp pain is bad.

2: Whatever your routine is, start slow to warm up, stretch to cool down.

3: Do strength training to improve the muscles in your thighs and hips. They all attach to your knees somewhere, so if you work those your knee pain will improve.

4: You will have good days, and bad days. Try and at least get a light workout in even when you feel like a stiff blob.

I tore the @#%- out of my knee falling down stairs 5 years ago, and dodged surgery then by having great PT. Only to slip on the ice 2 winters ago and had surgery to fix it all. More PT later, and I can do more than I could before the original fall.

It can be done.

Vicky Hallett: Knee exercise advice from someone who speaks from personal experience. Thank you!

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Washington, D.C.: I have a question about interval training, specifically working the "fast twitch" muscles. If I am on the treadmill, I can increase the incline and get my heart rate up a lot but would it be better to keep it flat and just run faster? Do I have to actually be moving faster or should I just worry that my heart rate is faster, to feel like I am getting a good fast twitch/interval workout?

Howard Schneider: If you specifically working on fast twitch muscle, then you need to run faster. But remember fast twitch does not twitch for long (it not only twitches fast, it fatigues fast), so keep the intervals short. You also can do plyometric exercises (jumping, for example) to train that "type II" fiber...But going slow uphill won't do much for them...Are you training for a particular event?

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Summerland, Calif.: I am 50 years old and have the classic middle age spread, mostly in my stomach. I was thin my whole life, and now I don't have a clue as to what to do. I walk for exercise in my neighborhood which has steep hills. I'm not really over weight, maybe 5 to 10 lbs at the most. (I'm 5-7 and 142 lbs.) I don't know how to tweak my diet. I don't eat red meat, but eat lots of fruit, vegetables, nuts and dairy, occasionally chicken and turkey. Where do I begin? Thanks.

Howard Schneider: Sounds like you have been given the gift of a pretty good metabolism, but even the hyperefficient among us eventually slow down...What worked at 30 or 40 apparently won't anymore. Your diet sounds reasonable, so you'll need to up the ante on your exercise -- either walking longer and/or faster, or adding other activities to the regimen. Keep track of what you do and try to increase it over time. Also, even if you're eating the right foods, it is still possible to eat too much, so take a hard look at your portion sizes...

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Arlington, Va.: Do you guys ever do any fitness demonstrations? Or make public appearances?

Vicky Hallett: Sure we do! We've gone to a few events (the Fit Arlington Expo, the DCAC convention), but if you'd like us to show up somewhere else, we could be game...Bar Mitzvahs, pool parties, we're open to suggestions.

Send all invitations to fitness@washpost.com.

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Betheda, Md.: I'm going to be heading to the shore with my kids (boy, 17; girl 15) who don't want to do much of anything these days except sit in front of the TV.

We'll be in Rehobeth. Any ideas for how to get them interested in some activities that might strengthen us all -- and the family bonds?

Howard Schneider: Try some shrewd negotiating: Trade them one hour of undisturbed television time for one hour of Frisbee or walking...Rent some beach-ready bikes and go for a sunset ride...Offer to take them wherever they want for dinner if they cant beat you at two on two beach volleyball...

Good luck!

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Howard Schneider: Well we are out time and have to sign off...Thanks for another fun hour, and lets all help the world by working out hard this week and buying as much commercial debt as possible, just to comfort the Poor Suffering Hedge Funds...

Vicky Hallett: Um, right. Also, here's my fitness tip for the weekend. If you wanna rollerblade, roll on over to Crystal City Saturday morning. The business improvement district is closing it off to car traffic so you can go crazy.

Thanks for chatting with us today, and remember to send any other questions you have to fitness@washpost.com.

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