Vicky Hallett and Howard Schneider
Washington Post Health Section
Tuesday, November 13, 2007
11:00 AM
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, Nov. 13 at 11 a.m. to take your questions.
A transcript follows.
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Vicky Hallett: Did you feel like we didn't give enough advice on avoiding rowing machine-induced man hands last week? Then you're in luck! Judy Greer, a former Olympian and co-founder of Concept2 (the company that makes pretty much every rowing machine you'll find in a gym), sent us her suggestions:
1. Gradually ramp up the duration and intensity of your workouts. This should enable you to prevent outright blisters from forming in the first place.
2. Be sure you are not gripping the handle too tightly. Keep a relaxed grip and relaxed and level wrists. Even the arms should be relaxed (straight, connecting to the handle, in tension, but not bending) until the second half of the stroke.
3. Some rowers choose to wear gloves. One thing to keep in mind is that they don't give you as good a grip on the handle, and they can make the grip diameter effectively larger. You'll have to try this to see if it will work for you.
4. It may also help to regularly use a good moisturizer after rowing.
Her last bit of advice: Remember, the goal for a competitive rower is to develop calluses -- and be proud of them!
So there you go. Anything else on your minds today?
Howard Schneider: Lets consider today's column on pre-and post-workout eating patterns the official start of the holidays, and make a pact not to suck down any unnecessary sugar. Calories are calories even if they are packaged as performance-enhancing.
Ready for your questions, but I wanted to let you all know about a resource we have added to the misfitness.com site -- a collection of links that let you check whether your trainer is certified and up to date with one of the main bodies that "train the trainers." There are nine groups whose training programs have been approved by the national group that oversees certifying bodies in a number of different field. You can find the links under "Is your trainer certified?"
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Gaithersburg, Md.: First time submitter -- My husband and I are joining a gym this very evening. It's been a very long time since either of us has had any kind of regular exercise and it's about time to get back into the groove. I'll be asking the trainer (the one-time service you get when you first join) this same question but wanted your thoughts. My goals are to lose about 10-15 lbs. and strengthen the muscles around my knees. I'm hoping to get to the gym 3/week for about an hour each. I would love to take some sort of Pilates class for one of those times. What do you suggest I do for the other two days? How difficult is it going to be to reach my goals with this kind of schedule? Any suggestions are welcome!
Vicky Hallett: Good for you, Gaithersburg. I hope you're getting a deal wherever you're joining -- I've noticed a ton of signs promoting holiday specials!
As for your schedule, it's hard to assess it without knowing your body type. Are you just 10 pounds overweight? That's the hardest stuff to lose -- and, of course, if you're building muscle (like you should!), you might never get to that magic number in your head.
That said, I have some thoughts. If you're spending one of your three sessions doing Pilates (which is awesome), you'll want to make the most of those other two hours. See if the trainer will put together a circuit for you so you can combine cardio and weight training. Only time will tell how well that's working for you and your goals...If it's not, then reassess.
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Washington, D.C.: I managed to lose 60 pounds over a 7 month period by drinking more water and running 4 days a week. I have managed to keep the weight off for the last year by continuing the same regimen.
Last weekend, three good friends staged what I considered to be an intervention regarding my "drastic weight loss." I was in shock. I have never purged, nor do I deny myself of any foods. In fact, I have quite a weakness for Popeye's. I wouldn't be concerned, but I receive (unsolicited) thin/skinny comments from other people who often think I weigh much less than I do. I am 5-4 and weigh 127 pounds. Since when is this underweight?? Am I in denial or is our society confused as to what is a normal-sized body?
Howard Schneider: How slim/fat, in-shape/out-of-shape, active/inactive, etc. are your friends? 60 pounds over 7 months is just under 10 a month. Conventional wisdom is that gradual loss of one to two pounds a week is safe -- and you are right on target for that. Your Body Mass Index at your height and weight is smack in the middle of the normal zone, comfortably above "underweight."
I think your friends are off base, maybe a bit envious, and maybe a bit surprised that you could accomplish what you have. Don't give in. Enjoy your Popeyes and keep running.
But just to be sure, check out the resting metabolism calculator we have linked to out of misfitness.com, and see how many calories you should be eating on a daily basis. Then keep track of your calories and make sure you are consuming enough to maintain...Seems like you are in a good spot. Keep it that way.
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Alexandria, Va.: Quick Question: wobble boards -- good for toning and strengthening my core, or faddish waste of money?
Vicky Hallett: Quick answer: If you think you'll use it, a wobble board (or a BOSU) can help firm up your core. But if you won't, then it's a waste.
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Washington, D.C.: Any new fitness/exercise DVDs out that are really great? I'm getting in a tae bo/Pilates/yoga rut and need some new moves and DVDs to switch it up.
Vicky Hallett: The new titles in the Women's Health series are pretty good (Ultimate Fat Burn and Total Workout in Ten -- although I'd recommend doing the whole hour on the DVD).
And are you totally fed up with yoga? Shiva Rea's new one just came out (Radiant Heart). I haven't tried it yet, but it's on my desk and I'll be sure to report back.
Get ready for a ton more to come out in December and January. 'Tis the season for people hoping to lose weight...
Howard Schneider: Hi Washington...Okay write me off list and a copy of Hemalayaa's "Bollywood Burn" will be on the way in the mail...Sounds just like what you need...You can send your name and address to us at Misfits@washpost.com
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NoVA: I'm planning on running the National half-marathon in March and was wondering if you could recommend a good book to help with training, mostly to lay out a schedule of what I need to be running or working on each week?
Thanks!
Howard Schneider: Hi NOVA....Looks like we will be out there together. I'm registered for the same race. A couple of suggestions.
I found "Running for Mortals," by John Bingham and Jenny Hadfield a real nice guide to building distance from the ground up (it is a bit heavy on the cliches but helpful nonetheless). It also has several training programs for various levels of fitness.
Runners World magazine in the last couple of months had articles just on half-marathon training, and is a great general resource.
There's is a nine week plan, so there is plenty of time. I am chipping away already, hoping to push the long run this week up to 9 miles.
Howard Schneider: Whoops...Retraction..I'll be in the Marine Half in May...Have not done the qualifying race yet for the National though that may in the works if Vicky lobbies hard enough....
Vicky Hallett: I'm also going to try to get Howard to run the turkey trot in a hat that looks like a turkey. Any help I can get from chatters is appreciated...
Also, here's a good schedule for training:
http://www.jeffgalloway.com/training/half_marathon.html
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Falls Church, Va.: I know that everyone probably asks you this every week, but PLEASE HELP. I used to go to the gym every morning, sometimes even at night as well. Now I wake up and go to work an hour early because I am used to getting up but I just don't FEEL like going to the gym.
I also want to eat chips and artichoke/spinach dip all the time. Two weeks ago you couldn't PAY me to eat that stuff. I AM OFF THE WAGON! HELP!!!
Howard Schneider: Hey Falls Church...Okay lets step back. First, go for a nice walk this weekend and enjoy the fall. If exercise is making you more frantic than work, and left you burnt out and craving chips and dip, it's time to relax a bit...So take this weekend off and rest.
Then lets figure out what to do. Two times a day in the gym may be a bit much for your schedule. What type of workout do you normally do? It may be you are ready for something more challenging/strenuous -- something that will leave you so spent/invigorated that you are satisfied with once a day. I spent Saturday morning at Crossfit Alexandria -- and got killed...Still battling the soreness. Also, you might try taking up a sport and training for that -- tennis, martial arts, etc. That way you are getting your exercise but learning to do something and just pounding away on the elliptical. Lastly, whatever you do, add some diversity so you won't get bored. Add weights if you are heavy on the cardio, and vice versa...Add yoga or something of that sort to break up the week...
Change the recipe and your workouts will be as satisfying as the artichoke puree....
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Silver Spring, Md.: Four weeks ago I started doing Slow Burn/Power of 10 and it is working like nothing I have done since the birth of my son 12 years ago. I spend 20-30 minutes in the gym, on about 10 pieces of equipment, one set to failure, 6-8 reps, moving from one piece of equipment immediately to the other. I am sweating profusely and my heart is racing. More importantly, I have so much energy, no pain and have really lost weight and see a major change in my body shape and composition!!! The three pillars of this program are the work out, rest 3-5 days, and the foods you eat. Previously I tried to get in shape with the same foods but with mostly cardio. The results were not as apparent and I was hungry all the time. I was doing cardio 5 days a week! My stamina is greater now then when I was doing all that cardio. Who knew!!! Have you heard any good results about this.
Vicky Hallett: Hey there Silver Spring, I'm not super familiar with the book. But I believe it focuses on ultra slow weight lifting, yes?
Glad to hear it's working for you! Straight cardio is awesome, but muscles matter, too. And if you can manage to get your heart rate up while you're lifting, all the better.
Howard Schneider: There's a lot of science behind what you are seeing, but the key thing is the intensity -- you are pushing your body to the point where it responds by building more muscle, which makes it burn more calories than before even at rest...Good work!
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Alexandria - Heart Rate Monitors: I plan to purchase a HRM to help with my cardio and weight routines. Cardio is mainly running and bike whilst weights combines both machines and free weights. The one I have in mind is the Suunto T3 however I am unsure whether I need to buy a different chest strap, I have heard that the basic one that comes with the watch can be difficult to get used to and quite often cracks. Have you any experience with chest straps and do you have any starter tips for the newbie female HRM wearer?
Howard Schneider: I have been using the Polar F11 for about eight months and found the chest strap pretty comfortable. Don't know if there are any female anatomy issues that argue for one brand over another, but that is worth checking out.
Consumer search has a few models reviewed on its site, though not the Suunto T3. Polar and Suunto do seem to be the two market leaders.
Here is another site that seems to aggregate a number of monitor reviews and articles in one place.
Things to look for along with durability of the strap include:
A)comfort -- will they let you try it on first?
B)data -- how much data does it collect and how is it stored? will it give you the information you want?
C)downloads -- can you get the data from the watch to your computer? I have liked Polar's software, which lets you store an analyze your workouts on its Web site.
Have fun...It is a great investment...
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N.J.: I agree wholeheartedly with your column today. I have been jogging for years and never eat before going out (first thing in the morning, usually). Exercise should be a normal thing, part of your daily routine. It doesn't need fancy foods and supplements. Adding extra food when you are exercising modestly just perpetuates the pattern of eating more than you are using up.
Howard Schneider: Glad you thought it was on point...What I find most upsetting is the marketing. Gatorade, for example, is a great product. I love it -- when I need it. You won't find much guidance from the advertising, however, about what these things do, and why...The stuff like Gu and Shot Blocks have not really become products for the general public. The people using them seem to know what they are doing and why. But Gatorade's "Is It In You?" campaign seems very targeted to making people drink the product for refreshment, not for what it was designed to do.
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Cardio Zone vs. Fat-burning Zone?: I'm just getting back into working out again after a two-year hiatus. I've done some research about strength training for women and how women can turn their fat into lean muscle without "bulking up." My confusion is whether the time on the elliptical/bike/treadmill I should be exercising in a high intensity cardio zone or the lower intensity fat burning zone?
FWIW: I don't need to lose weight just want to get into shape: both the heart and muscles.
Thanks.
Howard Schneider: Good question...First off, the "cardio" and "fat burning" labels are guideposts. In reality, your body is using a number of energy pathways in combination while you are working out. It takes time to metabolize fat, so as your energy demand increases with intensity, the proportion of energy drawn from fat versus, for example, stored muscle glycogen, shifts. So in a long, hard workout, you are still likely to "burn" more fat in an absolute sense, even if it accounts for a smaller proportion of the total calories consumed.
For your purposes, the best approach is: Mix it up. Keep your heart guessing. Invest in a heart rate monitor and set up a schedule where you will go long and slow some days, faster and shorter on others, then have an in-between day just for good measure. This helps you train both fast and slow twitch muscle, makes you more efficient across different energy pathways, and improves both endurance and speed. If you want to really up the ante, do some research on interval training and put that into the stew as well.
Since you are coming off a break, you'll want to work into this. Start out with the slower workouts, then try to add intensity once you adapt a bit and are comfortable putting in more effort....Have fun!
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Fairfax, Va: So, yay, I've finally hit my goal weight after months of cardio, weight lifting and calorie counting. However, my waist has not budged an inch (I've been measuring) and remains at an unhealthy 36 inches. (I'm a female, 5-4, 125 pounds.) Why is this? I don't want to lose more weight, but I want to get my waist size down..
Vicky Hallett: This might be more an issue of what's on your mind than what's on your plate. Stress can cause the body to cling to belly fat...
Here's an article from Shape with some food tips to make you more mellow (and slimmer in the stomach):
http://www.shape.com/eatright/7852
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Pre-workout eating: Hi, I wanted to ask about eating before running in the morning. I run 3 or 3.5 miles, at 6 a.m., 5x/week. Needless to say, I get up early and am out the door pretty quickly. I don't want to take a lot of time to eat because my morning schedule is very tight (and I DO NOT want to get up any earlier!). Is it okay not to eat/drink before running? Should I try to eat something quickly, and if so, what (protein, carbs)? I have been feeling a little tired in the morning, but don't know if that's just because I'm not getting enough sleep. Thanks!!
Howard Schneider: This is write on point with today's column, so make sure you check that out.
First things first: At least have some water. You've been losing liquid all night and don't want to workout in a dehydrated state.
Now, three to 3.5 miles is a decent distance, but not so much -- from my perspective -- that you need to eat. If you were going for a ten mile, 90 minute extravaganza, that would be a different story.
But make sure you eat afterwards, however -- not because of the exercise but because you should eat breakfast. If you are totally blowing off that first meal, then that could be why you are feeling tired -- the body needs fuel at some point. Could also be from the lack of sleep or a combination, but most likely not the workout.
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Columbia, Md.: I have a comment and a question. My trainer is always having me use my wobble board -- for just balance exercises and while I do other exercises (arm lifts, etc). And I like it -- on vacation I was able to stand on a balance beam and catch footballs whereas no one else in our group had that kind of ability to balance.
We are about to move to Chicago and I am hoping to live close enough to walk to work all or most of the way -- do you have any tips for walking to work -- especially when dealing with bad weather?
Vicky Hallett: I don't know what kind of vacation involves getting pelted with footballs while standing on a balance beam, but I think I'm jealous.
Anyway, do I have tips about walking to work? But of course -- although Chicago weather may be more extreme than what I'm used to. The number one most important thing is comfortable shoes. A blister will send you hobbling straight to the El. And make sure you have some that will work in the rain and snow -- rain boots are even kinda stylish these days.
Then it's just a matter of layering. Waterproof, windproof stuff is getting much easier to find in more attractive, work-friendly styles. And a hat, scarf, gloves and ear muffs and make a big difference too. Just be prepared for colleagues to mock you for looking like a snow man.
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Arlington, Va.: Hi Guys,
I hope you can help me. I am very overweight and out of shape. I decided I don't want to be like this and was going to start a walking program. However I just started a job where I stand for 8 hours on a thinly covered cement floor. (Company rules say I can never sit during working hours). When I leave at night I am in so much pain I can barely walk to my car. I think a walking program is out.
I then thought of some water workouts. I don't have the stamina to do laps but it seems that all the water workout programs are during the day when I am working.
Can you suggest something or know of water workouts in the evening?
I am doing some yoga classes to try to get more flexible.
Another problem I have is that we are not allowed to drink water during working hours so I am very dehydrated by the time I leave work.
Vicky Hallett: You're not allowed to drink water or rest your weary legs?!! Do they let you go to the bathroom at least? This might be totally out of the question for you, but I'd look into switching jobs. You have to factor your health into the cost-benefit analysis of these things!
I don't know of any evening water workouts in Arlington off the top of my head, but maybe one of the chatters does?
If we don't get back to you by the end of the chat, email us at misfits@washpost.com. We'll come up with something for you!
Howard Schneider: If your employer is really preventing you from drinking water over eight hours -- that hardly sounds legal. I'd ask if you could keep a water bottle handy at your workstation, at least, and if not then perhaps seek legal advice because that does not seem kosher -- or healthy, particularly if you are being asked to stand all day...
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Falls Church, Va.: Pleeeeaasseee respond to my post about becoming the laziest person on earth. Please!
Howard Schneider: Which post is that lazy bones? I don't see it? Did we answer that one last week?
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Washington, D.C.: In line with your column today, I have a question about good things to eat before working out first thing in the morning. I used to work out after work, but I've recently switched to working out in the mornings before work. I'm finding that I really don't have the energy that I used to -- particularly for lifting weights. (Cardio seems okay, although I can tell I have less energy so I'm not going quite as hard.) Switching back to evenings isn't really an option (nighttime classes)-- do you have any suggestions for good foods that are light enough to not give me a stomach ache when I hop on a machine 10-15 minutes after eating, but will also give me the energy to lift every other morning? Oatmeal isn't quite doing the trick in terms of energy.
Thanks!
Howard Schneider: I'd like to throw this one out to the crowd. Ten to 15 minutes is not much time to digest, so my sense is you'll want something that gets into the system quickly -- a glass of juice? A handful of grapes? My hesitancy to suggest one of the gels or other energy cocktails is that they are pretty much pure sugar, which serves a fueling purpose but not a real nutritional one. If you are going to take in the extra calories at least you'll want something that fits your overall diet...Any suggestions from the crowd?
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Rockville, Md.: Often you receive questions about burning out after doing one type of exercise repeatedly. I'm one of those people married to the elliptical machine, and I don't ever seem to get bored with it.
So I guess my question is: is it okay to just stick with one type of exercise if you're not bored? (I walk for 40-50 min 5x a week and do a half hour on the elliptical 2-3x a week.)
Vicky Hallett: It's okay as long as you're happy with your fitness level. Doing the same thing over and over again means you're gonna plateau (if you haven't already). To keep seeing results, you need to at least change the difficulty level.
It's beautiful that you have this long-term relationship with the elliptical. But if you ever need counseling, Howard and I are here to help.
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Gaithersburg, Md.: For the person doing the National Half Marathon, if you go to Fleet Feet Sports, Gaithersburg Web site
Howard Schneider: Welcome to the chat and thanks...Vicky and I ran into the Fleetfeet folks, among others, at the Marine Marathon Expo...I believe that RunDC and Montgomery Road Runners also have similar tools...
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Washington, D.C.: Hi,
I have a question about calf muscles. I stretch before and after working out, but consistently I find that my calf muscles are sore all the time. I also occasionally get bad muscle cramps in my calf in the middle of the night. How do I figure out what is wrong or is this completely normal? Thanks.
Howard Schneider: Hi...May be unrelated. Cramps can be caused by a number of different things -- dehydration, and deficiencies of potassium and magnesium being among the most common.
As to the soreness, I have been working with a foam roller on my legs lately and find it really helps smooth things out and loosen them up. My Internet link seems to have failed, so I can't look up a site for you, but any of the local running stores would carry them -- it's just a round piece of foam about four feet long that you use to roll out your muscles. I love it. You can also try "the stick" that you'll often see being deployed on the sidelines of pro sporting events, used to loosen tissue and ease cramps. They'll also have that at Fleet Feet or Pacers or any of the local running shops...good luck....
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Baltimore: Is it bad to go for a run after eating a massive Thanksgiving meal?
Howard Schneider: Food draws blood to the stomach, which means it ain't available for your muscles...Why not go for your run before the meal? You can get local running links off of misfitness.com and join us at one of the local Turkey Trots....
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Tired Bu,TT: Hi guys. Lately when running (after taking about 2 months off), I've noticed my lower glutes/upper back of thighs area get really tired. They're the first muscles to feel it -- my calves, thighs (front), upper butt area are fine, it's just where my butt and legs meet that wimps out on me. What exercises can I do to make those muscles last a bit longer? (Is the word butt okay to use in a chat?)
Vicky Hallett: I prefer tush or heinie. Butt we'll see what gets by the censors.
Anyhoo, I find that ballet workout moves are great for where "the seat" meets the leg. Leg lifts back with tiny pulses for a few minutes will totally kick your rear end. Squats are always good too!
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Bethesda, Md.: what resources are there in the D.C. area for someone who wants to learn how to row? I see boats out on the Potomac and it looks fun, I'm definitely a water sport person (though I am sick of my master's swimming classes at the moment), and I think I have the right build to be pretty good at it if I worked hard.
I assume now the rowers are all working out indoors, but are there beginner classes going on anywhere, or is it the wrong season?
Vicky Hallett: If you're willing to wait out the cold, there are a ton of D.C. resources for rowing. To get on the water, you can try:
-Thompson Boat Center (thompsonboatcenter.com)
-The Capital Rowing Club (capitalrowing.org)
-DC Strokes (dcstrokes.org)
But to do it immediately, I think your best bet is the indoor rowing classes offered by some of the Gold's Gyms in Virginia. It'll be a bit of a trek for you from Bethesda though. Or, you can just join a gym with an indoor rower or two and work on your own. Be careful about technique though. The site for Concept2 (concept2.com) has some great instructional guides that are worth a look.
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RE: moving to Chicago: From a local: if you want to walk to work in Chicago, you'll be in good company. And even if you take the El sometimes you'll almost certainly have to walk to/from the station. So dress comfortably (carry dress shoes if you must). When the weather turns nasty, fashion goes out the window. Wear waterproof, warm boots, a hat that keeps your ears warm, a scarf that you can wrap around your face when the wind slaps the snow at you. Your colleagues will not laugh at you; they will be doing the same!
Vicky Hallett: I guess in Chicago, everyone's a snowman.
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Arlington, Va.: Is it really better to work out in the morning as opposed to the afternoon? You hear reasons ranging from it gives you more energy to you actually burn more calories. Are these true or does it make that much of a difference to the average gym-goer?
Howard Schneider: All the theories can really wrap you in a knot, and all have research to back them up. Work out when you can work out. My guess is that if you had a team of trainers and doctors preparing you for the Olympics, they'd find all sorts of ways to optimize what you do and milk that extra .05 percent of performance out of your body.
What matters to most of us is getting up and doing something, regardless of the time of day...
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Fleet Feet Sports, Gaithersburg: Howard, you're not the only one with a retraction this morning. The half marathon training program is actually under Events, not Resources on our Web site. thanks
Vicky Hallett: I'll get him some coffee. Thanks!
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Stronger ankles?: I ran a marathon this past weekend and while I expected to be sore the next day I was surprised by how much my ankles hurt. Any exercises to strengthen my ankles so they don't hurt so much next time? Thanks
Howard Schneider: I had a recent session with Lance Breger at Mint Fitness in which he talked about balance, and had me doing many of the usual exercises --like cable rows, for example -- on one foot. Give that a try. Jumping rope is probably a good one too...
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G'burg follow-up: To answer your body type question: I'm 5-6 and 145 pounds (the heaviest I've ever, ever been!!!). I have basically no muscle tone anywhere. I'm focusing on my knee area because I have the beginning of arthritis there (lots of old knee injuries) and have been told building up the area around there will help.
Vicky Hallett: Then, it seems wise to focus on that knee area. Here are some tips if your trainer can't help you out:
http://www.bigkneepain.com/knee-exercises.html
Good luck!
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Washington, D.C.: When I turn 58, how do I look as good as Bruce Springsteen? Is it something in the water up in Jersey?
Howard Schneider: Learn to play the guitar, write great poetry, snarl when you sing, and make a gazillion dollars so you can hire an army of trainers to keep you in shape...
That'll do it....
We are over time right now with lots of questions in the queue...Sorry we could not get to every body...
Vicky says that her legs itch and her hands are full of callouses but she will still have her column next week full of answers to your questions...Hang in there and tune in if you have not yet to Sally Squires Holiday Challenge -- in which she'll teach us how to get through the holidays without gaining weight...
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Vicky Hallett: Howard's not the only one with problems today. At the top, I quoted Judy GEER, not Greer. I believe Judy Greer is actually the actress who played crazy Kitty on Arrested Development. So, yeah, they're different people.
It's been fun today, gang. Keep in touch with us at misfits@washpost.com.
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