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, Sept. 4 at 11 a.m. to take your questions.

A transcript follows.

Discussion Archive.

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Howard Schneider: Okay so raise your hand if you think the Tuesday after Labor Day should be a federal holiday. These restful three day weekends are exhausting, and you feel guilty if you don't cram as much in as possible at the official end of summer...Anybody do anything new or fun to share with us?...Vicky did you manage to get outside finally or are you still in the gym and under the influence of air conditioning?

Today's story offers a few tips for school sports safety...Happy to hear any advice any parents or trainers might have to add...

Vicky Hallett: I flew up to Boston for a wedding (congrats Frances and Tom!), and I got some quality exercise in while I was there -- wandering around the Common, hiking up Beacon Hill, eating cannoli at Mike's Pastry (what, that doesn't count?).

Anyway, I had to work yesterday to get out the Fit section of Express, so don't be shy if you have any questions about the health benefits of competitive table tennis...

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Washington, D.C.: I'm posting early because I'll be in a meeting during the chat -- thank you for taking my question.

I'm a pretty active twentysomething and I have noticed that my posture really stinks. I work out between 4-5 times a week: 30 minutes cardio, 30 a mix of things from ab crunches to weight training. Are there additional exercises that you can recommend would help my posture? (If it helps, during the day I'm pretty much sedentary at a computer).

Thanks so much!

Howard Schneider: Don't slouch during the meeting!!

When you say abs, do you mean abs or all the other core supporting muscles? Those all play a role in posture, and people make a mistake if they think doing a gajillion crunches will, for example, help their lower back...

Also, in your weightlifting, are you working everything equally? Are you paying attention to the upper back -- rhomboids, etc. Men in particular have a tendency to overwork the show muscles -- abs, pecs and biceps -- while ignoring all the stuff that helps us stand up straight...

As far as posture exercises in particular, here is a link to a few you might try, courtesy of UCLA...

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Reston, Va.: Hi MisFits!

Question about taking laps while at work. I've been trying to squeeze in 5-10 minutes of walking every hour while at work. It's been very difficult as things in my office are so unpredictable. Anyway, my office attire requires business wear (ie. high heeled shoes). While I wear sandals in the morning and evening, that is not accepted while in the office. While I wear modest heels (no high, skinny ones), I still worry about what it's doing to my knees.

Should I be changing back into my sandals to walk the halls? Should I bring tennis shoes and change into them every hour or so? Should I continue to walk in my uncomfortable heels? Any suggestions you can provide are much appreciated. Thanks so much for taking my question and for these chats!

Vicky Hallett: I'm no podiatrist (and if I were, I'd be very angry at me for my flip flop addiction), but high heels are no good for walking in.

A five minute walk around the office in heels isn't going to kill you, but if you want to make the most of those 10 minute breaks, slip into tennis shoes or supportive sandals. If that's not appropriate in the office, then sneak outside for a bit. In more comfortable shoes, you'll be able to cover more ground and burn more calories. And you won't have blisters that prevent you from walking the next day...

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Washington, D.C.: I'm interested in running a 5k this weekend, but the sponsors advertise that the course will close after one half hour. Is this a sign that the race is more competitive than fun? How do I tell the difference, and where can I find "fun" runs?

Thanks!

Vicky Hallett: It could also mean that the organizers could only reserve the course for that long before giving it back to the cars...If you're worried, I'd try calling the contact person and finding out the deal with that specific race. Also see if they have times posted from last year's race (if it's annual). That should give you a sense of whether you'll be 10 minutes behind second-to-last place.

For a wide selection of 5Ks, check out runwashington.com. It lists every race in the entire area (even as far away as Pennsylvania), so there's sure to be something that's your speed.

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Arlington, Va.: People always say not to worry too much if the number on the scale goes up after you start lifting because muscle ways more than fat. How long does it really take to build a pound of muscle? Say you're a 30-year-old women around 140 pounds and you lift weights 2 a week for about 30-40 minutes doing 3 sets of 8-10 reps and your arms are usually shaking for the last set. Oh and if it makes any difference you also run 25-30 miles a week.

Howard Schneider: Gain weight. Lose weight. Whatever happens to you Arlington it is probably fine, given your routine.

But to try to answer the question: It depends. Muscle goes on pretty slow, and it is going to be limited by factors like gender (men build muscle faster than women), diet (to add weight you'll need to run a calorie surplus), and how deeply you are pressing your workout (sounds like you are on track if the arms are shaking, but even that assumes the shaking is from muscle fatigue and not joint instability or improper form...).

A quick hunt turned up estimates of perhaps a couple of pounds over three months, assuming Sylvester Stallone isn't giving you Human Growth Hormone shots on the side...

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Richmond, Va.: I've been noticing recently that when I do a tough workout at the gym, in particular when I'm doing weights, my ears plug up -- it feels kind of like when you're on an airplane and the pressure changes. I try all the usual remedies (yawning, chewing gum, etc.) but nothing helps; it just goes away on its own after a while. Have you ever heard of this? Sometimes it's one ear, sometimes both. It's making me wonder whether (a) I'm doing something wrong (not breathing right, or straining), or (b) there's something wrong with me! I don't think I over-exert myself. I'm not a bodybuilder, just a woman in her mid-30s trying to build some strength.

Howard Schneider: This is a new one on me...I am familiar with the feeling from scuba diving. As part of the training you're taught to counteract the water pressure building on the outside of your ear by holding your nose and forcing in enough air to "equalize." (Opposite happens as we climb or go up in a plane...the air pressure lightens, but the principle is the same).

Don't know what is happening in this case and have not heard of similar complaints...Do you sweat a lot? (sorry for asking)..Is it possible you are getting water in your ears? If so, maybe ear plugs or a sweat band?

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Columbia, Md.: Hmm. I started off the weekend by going for an 18 mile run on Saturday morning, power-washing a deck, and painting the house. Sunday started off with a 2-hour boxing class followed by staining the newly washed deck and playing backyard football at a cookout. Yesterday was a slow, easy 3 miler followed by a second coat of stain on the deck.

Now if I could just stop eating like mad, I might be able to knock off the 15 pounds.

Vicky Hallett: You really take the "labor" part of the holiday to heart, huh?

Howard Schneider: At that rate I'd say be proud of the 15 pounds...

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Fairfax, Va.: Thanks for this chat. I'm such a novice and learning so much (like the advantages of staying in your target heart rate zone and good elliptical trainer form).

My question: I love the elliptical trainer at my gym because it feels good exercising on it and it burns a lot of calories. (forget being fit and fending off disease, I just want to lose weight and be pretty!) I know I SHOULD shake up my routine and do other things like cycling. But here's my problem: For every 10 minutes on the elliptical I can burn 110 calories, stay in my target heart range and not feel like death. But for every 10 minutes on the bike, I'm only burning about 60, my heart rate goes through the roof, and my legs are screaming at me to stop the madness. It's just a lot harder and not as much caloric payoff.

Are the machine's calorie counters lying to me? Should I stick with my elliptical training or suck up the lower misery and calorie burn on the bike? I really appreciate any insights.

Howard Schneider: Morning Fairfax...Glad you enjoy the elliptical. Is it a cross trainer with arms? If so that partly accounts for the difference in calories -- you are working more of your body so that accounts for the faster burn rate...Between that and the momentum of the machine, your legs are getting more help than when you are sitting there spinning on the bike.

But diversity is important, so lets talk about the bike a second. I've had the same experience -- feeling that the lower calorie count and the fire in the quadriceps made the whole thing not worthwhile. I have since changed my tune for a couple of reasons:

1) I finally got schooled in how to use the machine. Make sure the seat height is correct so you get plenty of leg extension. No so much that you lock the knee -- you want to keep maybe 15 degrees of flex in the knee at the bottom of the stroke...

2) Don't crank the resistance too high...Set it so you can keep a good steady spin cadence of around 90 mph...

3) Learn to shift effort around your lower body -- if the quads are tired, you can pedal with your glutes and hamstrings...

4) Keep in mind that like anything new, the first couple of times will be really annoying, but it will get easier...

I have a great time now playing with the hill settings, and love the models that give you a video competitor to race against...

Good luck...

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Smithsonian Metro: I just got a great new balance/stability ball to exercise with, but the ball didn't come with a video or any real instruction (besides how to fill the ball with air). Any suggestions?

Howard Schneider: Here's a bunch.

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Alexandria, Va.: PLEASE HELP.

I'm a pear shaped woman, 5-7 143 pounds, who is still recovering from tedonitis that had me in a soft boot for 8 weeks.

Even though I was fitted with orthotics, I still have pain when I walk, which I was told was the norm. I have one more check just to make sure thing are progressing as expected as we don't have to go the surgery route.

The worst? I can't do walking, jogging, biking -- all the exercises that help PEAR SHAPED WOMEN. (conspiracy perhaps?)

Even though I am getting concerned about the pain, my follow up isn't for another month. I have a 28-29 inch waist, and nauseating thighs. It's actually starting to really depress me. I know I can't change my shape without cosmetic surgery -- I just to be the smallest pear I can be until I can afford liposurgery.

Until my foot heels, what sayest thou?

Thanks for any suggestions you can offer

Vicky Hallett: Okay Oliver Stone-ette, running, jogging and biking are out. But what about swimming? You can get an awesome cardio workout without putting any pressure on your feet that way...You'll just have to get over the fact that other people at the pool might get the chance to see your thighs.

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Hiking: I'd like go hiking this fall. I don't have any experience, but I do walk 1.5 miles every morning for exercise. Do you know of any good trails for a newbie hiker to get started on? Also, do I need hiking boots, or will sneakers be okay on the easier trails?

Vicky Hallett: For total newbies, there's the C&O Canal. It's flat as can be and you'll be just fine in sneakers. For more of a challenge, another favorite is the Billy Goat Trail. With all of the scrambling, you might be better off in hiking boots for that one.

I've never done it, but I also hear that the Little Stony Man in Shenandoah is a good beginner hike that offers pretty spectacular views. (And it's also sneaker friendly.)

Howard Schneider: PROMO ALERT: We are planning a Misfits scavenger/treasure hunt for sometime in October on a trail to be announced, so stay tuned for that....For immediate help, check out the Potomac Heritage trail...Sneakers should be fine but if you are going to get into this you'll want some good hiking boots and make sure they are waterproof...Don't let the weather slow you down...

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Posture: Pilates has helped my posture. Works the whole trunk, and as you get more advanced, there is increased focus on shoulders, rather than just abs and lower back.

Howard Schneider: More suggestions for posture...Yoga also works on this front...

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Nova Scotia: I am a 55-year-old woman and my issue is weak wrists. What exercises can I do to strengthen my wrists? Many thanks!

Howard Schneider: So here are a few suggestions, and let me add another that you might add as you feel a bit stronger:

Take a wooden rod (diameter depends on hand size but something that feels comfortable to grip). Tie a string in the middle, and tie some sort of weight on the end (light at first -- maybe a can of soup or something like that). Hold your arms out straight and simply roll it up and down a few times...That will work the wrists and forearms...

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Arlington, Va.: I recently got a book on stretching that claims stretching muscles in certain ways can improve muscle tone. Is this true? I always thought stretching was just about flexibility. If this is true, are there certain stretches that would be good for cellulite on the back of the thighs?

The book also mentioned that some of the inverted stretches shouldn't be done when menstruating. I don't mean to be too graphic, but if you're wearing a tampon is there any reason not to do the inverted poses?

Vicky Hallett: Stretching is mostly about flexibility, but don't forget that when you're tight, you're not using your muscles effectively. For example, if your hip flexors are too tight, you deactivate your glutes, so your rear end can lose tone.

Unfortunately, cellulite is fat, so the only thing that will make it go away is losing weight (and protecting your skin from getting thinner).

As for inversions during menstruation, here's a link to Yoga Journal that I think explains it well. Basically, it's up to you and how you feel during your period:

http://www.yogajournal.com/practice/546_1.cfm

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Paris, Miss: Yowsa! You said "Set it so you can keep a good steady spin cadence of around 90 mph."

No wonder I'm not losing any weight!

Howard Schneider: So what's a few seconds between friends? Shall we call it 90 RPM? Never could understand the metric system...Are miles metric? Whatever...

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Ouchie feet!!: So, my podiatrist has just confirmed what my Internet research had me suspecting, I'm beginning to develop a bunion on one foot. Darn those high heels! It hasn't put a crimp in my workout yet, but I'm afraid that it might.

I'm committed to wearing comfier shoes, bunion pads, etc., but I was wondering if there was any real world experience out there about whether that really makes a difference? Does the pain really go away?

This is a very early stage bunion, no deformity or big bumps - just pain and irritation. Thanks for any input!!

Vicky Hallett: I've never had a bunion and neither has Howard, so we can't provide you with the real world experience you're looking for.

Can any of you chatters help Ms. Ouchie Feet?

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Courthouse/Arlington, Va.: I am a 5-3, 25-year-old fit woman. I exercise every day; spinning, running, light weights, etc. I am about 134 lbs. I have a bad habit of drinking a latte every morning (with skim milk), but usually a medium or a large. I read somewhere a while ago that we tend to gain about 2-3 lbs per year as a result of these sugar-induced drinks. I also read that milk is difficult to process so it may slow your metabolism a bit?!? If I were to completely cut it out, do you think I could lose a few lbs?

Vicky Hallett: Hmmm, you certainly haven't been listening to the National Dairy Council, which has been promoting the weight loss benefits of milk consumption for years. While their claims are somewhat questionable, I've never seen anything indicating that milk slows your metabolism.

That said, if you cut out a certain food every day, those calories add up over the course of a year. So you probably would lose a couple of pounds. But at 5-3 and 134 pounds, you don't have so much to lose...

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Baltimore: I don't use a heart rate monitor but I've started paying attention to my heart rate more when I work out on the gym machines. It always says I'm WAY above the targeted heart rate -- I'm a 27-year-old, slightly chubby female and my heart rate has gotten as high as 185 during my workout. I'm usually doing a mid-level workout and feel fine but am starting to wonder if I should be concerned.

Howard Schneider: Under the standard formula, your max heart rate would be estimated at 220-27 = 193...The most rigorous training zone would end at around 90 percent of that, or approximately 173...

But keep in mind that your true maximum might be much different. Also if you are in good shape, you'll feel better, at a higher rate, for longer...Also, the monitor on the equipment might be off...One concept to keep in mind is the "Rate of Perceived Exertion," which, reduced to the vernacular means if it feels good, do it...It is a 1 to 10 scale, with ten being the point at which you can't talk, and 8 to 9 being a really good, hard workout...

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Speaking of Ellipticals: I too love the elliptical, but really wonder about how much additional benefit the arm movement adds. I find that when I use a machine with arms, my arms are just going along for the ride. I don't make a conscious effort to pull or push with my arms (more like hold on for dear life!). So am I getting any true benefit from the machines with arms, or can I just stick with a stationary-arm machine?

Howard Schneider: Often felt the same...Many have aerobic programs that, along with instructing you to change direction with the legs, will tell you to concentrate on pushing/pulling with the arms...Try that out...It is very easy to let the upper body tag along...The other trick that has worked for me is to push the resistance so high you need the arms to keep the thing moving, but you can't hold that for long because the heart rate gets up to an unsustainable level...

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Wilmington, Del.: My labor day fun included hiking up Seneca Rocks in W.V. To spice it up, I decided to run for 30 minutes in the morning before the hike and proceeded to get lost on the side of the mountain at the resort we were at. My 30 minute run turned into a 90 minute run/walk.

Surprisingly my legs held up just fine for the hike!

Howard Schneider: You didn't wear your GPS-enabled shoes?

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Bethesda, Md.: The swimming suggestion may work for the person with tedonitis, but depending on if it's the impact or the motion that gives her pain, she may have to modify her kick or swim with a pool buoy. Also, water aerobics can be really great for people with injuries. I used to think it sounded kind of old-ladyish and easy, but if you have a good, enthusiastic teacher, you can get a great workout. also, no one cares what you look like in a swimsuit. personally, I'm helped by the fact that I have a quite heavy eyeglass prescription, so when I'm at the pool, even I can't see what I look like, but go to your local community pool and you will see people of all sorts of ages, shapes, and sizes wearing swimsuits. No one will give you a second glance.

Vicky Hallett: Excellent advice, Bethesda! Thank you!

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To the person with the ear issue:: I've experienced that many times. I dug around on the Internet a bit and came across something that suggested it might be caused by dehydration. I don't know if its true or not, but I notice it much more so when I work out in the morning and haven't had time to fully rehydrate from a night's sleep. It might be worth experimenting to see if it helps.

Howard Schneider: Help for stuffy ears...thanks....

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Santa Fe, N.M.: A question about strength training and pregnancy. I dunno if either of you can answer this, but, if not, then maybe one of your chatters can. My wife is pregnant for the third time. The first two pregnancies ended in miscarriage. Physically she's fine and we have no reason to believe this pregnancy won't go to full term but we still are being cautious with all of our behavior from eating to traveling to exercising. The doc says that exercise is not only fine but a good idea, but he doesn't say much else. My wife is in quite good shape. We both do cardio four or five times a week and she's been going to a twice-a-week "Strong and Tone" class for about a year now. She's stopped going to the class because there are a few activities in it (mostly hardcore ab stuff) that seems a little risky, but she wants to know what sort of weight training she can focus on and what routines she should avoid. Our doc, bless his heart, isn't exactly a weight guru and basically gives us the same advice that the Exercising Through Pregnancy book does: Do what you normally do but don't do anything too strenuous. We're just wondering if we could get a little more specific advice. Thanks!

Vicky Hallett: I don't know of specific exercises that need to be avoided (chatters? anyone?), but it might help to switch to a group class that's specifically geared to pre-natal exercise. This won't help you much in Sante Fe, but in D.C., Vionna Jones offers her "Hot Mama" class all over town. (New sessions are about to start at City Fitness, the Gallery Place YWCA, WillPower on H St., and Prince George's Plaza Community Center.)

I've written about the D.C. franchise of Baby Boot Camp, which offers pre- and post-natal fitness programs. The closest one I see to you is in Albuquerque, which may be quite a hike. But maybe see if they can offer you any resources closer to home? (Or even some friendly advice?)

Good luck!!

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Phoenix: Ha, Howard, you didn't really mean 90 mph on the bike, did you? Maybe 90 rpm? 90 mph would be QUITE a workout.

Howard Schneider: Yes yes....90 RPM...Hope I haven't caused any wrecks on the Mt. Vernon trail this morning...

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Washington, D.C.: Hi MisFits,

I've recently discovered the dust covered rowing machine at my gym and LOVE it. Does it provide enough of a muscular workout to allow me to eliminate the hated strength training? I'm a thirty something woman -- mainly interested in toning and keeping up my bones.

Thanks!

Howard Schneider: So we going to see you out on the Potomac soon in the single shell? (Remember: no rapids).

What were your goals for strength training? "Toning" means you wanted to build some muscle. The rowing machine is an aerobic exercise; it will train your heart, and it will train your back and legs to perform that motion many times in sequence, but it is not going to be a real muscle builder. As to battling osteoporosis, the research I am familiar with indicates you need to put weight on the bones to get the benefit. Rowing won't do that...

I think it's great you have found something new...and great to recycle an old piece of equipment into current use...

But keep up the strength training...The more that gets written about this, the more it seems apparent that we not only need to sweat and get our heart pumping, we need to use our muscles for what they were designed to do...-- move and bear weight.

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Adams Morgan: Thanks for taking my question. I'm a 30 something that works out pretty regularly - 3-5 days a week alternating weights and cardio. On the weekends, I like to go for a longer run (usually 6 miles). The other day, I was on the treadmill and thought I would try to do something different. After running 4 miles, I started to do walking lunges (slowed down the pace on the machine and increased incline). I'm sure I didn't make this up but I haven't seen anyone else do this. What do you think? Is it a good way to mix things up and still get in my cardio?

Thanks again for all your useful tips!

Howard Schneider: I actually read about this in an article about other things you can do on a treadmill, so you are right on track...This was under the "bored with your usual routine?" category and went on to talk about intervals and even walking backwards as a way to spice up the treadmill...I like the lunges as part of the warmup and cooldown...There was a good Runners World piece a while ago about building lunges into your running routine: They recommended doing them uphill and also to the sides...

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Plugged ears again: Nope, I don't sweat excessively (hardly at all, in fact).

It's getting to the point that I don't enjoy exercising, though, because of those darn ear problems. Guess I'll have to go see my doctor.

Howard Schneider: Hope you saw the reply above about dehydration...That also seems worth checking out...My daughter had some very annoying ear issues earlier in her teen years, which ultimately led to tubes...But she was a swimmer so it made sense...Hope you sort it out and hang in there...

Have you experimented with ear plugs?

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Washington, D.C.: I have a question about motivation. My wife is terribly out of shape and in no mood to do anything about it. I, on the other hand, am in reasonable shape and am working to stay that why. Sadly, she tries to undercut my efforts at physical fitness. How can I stay motivated in such a situation?

Vicky Hallett: I'd start by reminding myself of the health benefits of exercise. You're not doing this just because it feels good (although if that's part of it, that's awesome), but probably also because you want to have a longer, more fulfilling life.

And presumably, you want her to be around with you. So try to flip the situation around!

Howard Schneider: My son's football coach has used a really good philosophy, I think, in preparing the team. I am paraphrasing here, but it boils down to TCY: Take Care of Yourself. In marriage you are part of a partnership, not a wholly owned subsidiary of your spouse...There is room for your identity. Hold onto it and eventually she'll see the benefit of tagging along....

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Vicky Hallett: That's all of the fitness advice we can manage in one hour, folks. Thanks for stopping by, and remember, if we didn't get to your question (or another one comes to mind mid-week), shoot it over to fitness@washpost.com.

Howard Schneider: And drop back in next week with your aches and pains or problems...Meanwhile I am going to take my bike 90 MPH off a cliff for being such a nitwit...See you next week....

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