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. Vicky was online Tuesday, Dec. 18 at 11 a.m. to take your questions.

A transcript follows.

Discussion Archive.

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Vicky Hallett:'Tis the season for overeating and then attempting impossible New Year's resolutions that leave you sore and unable to move. Yay! And what are we doing? Abandoning you for two weeks over the holidays and not coming back until January 8. So...let's get on with the show! We can talk motivation, sensible goals for 2008 and whatever else is on your mind.

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Howard Schneider: Drumroll please...The answers are in from the latest trail challenge, and Michael Kelly of Vienna wins the big prize -- a Homedics massager and a bonus award of PostPoints, while Mike Lennett of northern Virginia wins the second prize Baileyworks bike courier bag. (Mike did the trek with his whole Scout Troop, and I hope they can put the bag to good use...). Mike and Mike were among the relative handful of entrants who successfully decoded the clues on the walk. For the record, Freedom and Unity is the state motto of Vermont, which donated this year's Capitol Christmas tree; the "nice abs" clue referred to Rodin's sculpture "Walking Man" in the Hirschhorn gallery. Prizes will be in the mail soon...Thanks to all who participated...If you are registered for PostPoints they will show up in your account...If you are not registered do so!!!

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For Anonymous from today's column:: I felt exactly the same way-- blocking out two hours of my day to go to the gym, almost every day, put a serious cramp in the rest of my life -- until I realized that I could multitask. I save all my magazine reading for the gym when I hit the cardio machines. I go at times that I know the news is on so I can catch up on the headlines or change the channel to "Law & Order." I have friends who swear by their audiobooks. I like to listen to music, so I made a fun workout playlist for my iPod shuffle, set it to shuffle, and have fun listening to my favorite tunes. And when I swim and can't multitask, I concentrate on my breathing and meditate. But seriously, watching TV is one of the most fun things I get to do while working out -- I never really have time for it otherwise.

Vicky's right -- it does keep you sane. My mind has a chance to relax, I catch up on my reading or news or TV, and everyone knows they don't get to bother me while I'm at the gym. That's a major bonus.

Vicky Hallett: Seriously, exercise is the only way I can legitimize my "Today" show addiction.

The key is not thinking of exercise as a time suck. Then you'll enjoy it a whole lot more.

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Incirlik Airbase, Turkey: What is the most effictive time for cardio? First thing in the morning, or after resistance training?

Howard Schneider: Hi Incirlik and hope your time abroad is going well...Good question and I'll take a stab at connecting the dots.

1)As one trainer said in Vicky's column today, the best time and type of exercise is whenever and whatever you're willing to stick with. The advice and research can run in conflicting directions, and the worst thing is to let confusion over how to optimize your results keep you from getting out there and doing something.

2)There's a body of thought that working out in the morning, when insulin levels are low and glycogen running down, makes you break down more fat...

3)There's also a body of thought that a round of resistance training beforehand can achieve a similar effect -- it gets the body fired up and runs down the fuel, thus forcing you to turn to fat to keep going.

My experience? I don't do that well first thing in the morning. I feel laggard. So forcing myself to workout first thing, even if it gives me an extra burst in terms of calories burned, would probably be offset by the fact that I would not do as much.

I'd experiment around with what works for you. If I lift hard, for example, my legs are in no shape to jump on the treadmill...Remember that a lot of the "it's best if you do X" sorts of advice might add a marginal benefit, but probably not enough to drive yourself crazy...

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Fairfax, Va.: So I've wanted to admit this to someone, but it's just so corny that I needed the anonymity of the internet to do it. But I now weigh less than the "weight" I said I weighed when I got my driver's license a few months back.

Vicky Hallett: So you're afraid if you get pulled over, the cop will be like, "But this must be a fake! You're clearly skinnier than the person in this photo?"

Or are you bragging? Then congrats!!

Howard Schneider: Well and I look a lot balder in my photo than I really am. What I wish is that the person who took those beautiful portraits of the Presidential candidates on our front page last week would get a job at Motor Vehicles. Seriously, just for contrast we should have made the candidates submit their driver's license photos so they'd look like the rest of us...

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Washington D.C.: My schedule is such that I find it easier to fit two shorter workouts into my day rather than one longer one (usually split between strength training in the morning and cardio in the evening). I know that it's the total amount of activity you do that really counts, but is their any difference between doing one longer workout vs. multiple shorter ones? Should I be doing it all at once to receive maximum benefit? Would I see different results with a longer sustained workout? Thanks.

Vicky Hallett: If what you're doing is working for you, then it's perfect. I guess if you do cardio before your strength workout, you might be more likely to keep your heart rate up a bit during some of the weight stuff, so there could be a slightly greater benefit. But, basically, you're right: It's the amount that matters.

And if you're willing to shower twice a day, more power to you, D.C.!

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Nashville: Hi, I have a gear question. I'm training for my first marathon in a few years, and always ran fall races, so never worried about warm clothes for training. But now I'm training for an April marathon, and these freezing temperatures are making runs hard. Do you have clothing advice for running in 20-30 degree weather? I really need some appropriate togs! Thanks

Howard Schneider: Hey Nashville...I just geared up a bit myself:

A)Don't scrimp. Pay for the really windproof stuff because the flow of air will rob you of heat like crazy.

B)Throw away your cotton. You'll want synthetics that won't get soggy (or you'll be frozen stiff, especially when you stop).

C)Layer, but don't overdress. I had on way too much during a bike ride a couple of weeks ago and I was miserable -- too hot when I was moving and cold from the sweat when I stopped.

D)Protect the extremities -- gloves and a cute beanie.

Here are more tips and technical advice from marathontraining.com

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Washington, D.C.: Man-hands rower here. The tips you guys gave really helped. Now I can row without looking grotesque. Thanks!

Now I have a new challenge for you. I've been working out regularly for about 2-3 months and I love the way I feel now. It's like my lungs finally work properly, and my heart feels strong too! It's wonderful!

I feel like I'm settling into my workout, and I miss that sore feeling I used to have the day after. I've been upping the weight with my wimpy weight lifting, and going longer, on higher resistance on the cardio machines... but nothing!

Any ideas on how I can get that feeling back? It makes me feel like I accomplished something!

Vicky Hallett: Welcome back Man-Hands Rower! Glad to hear our tips helped!

As for your new "challenge," I think that's an easy one: You need to try something completely different than what you've been doing.

When something is new and your body isn't used to it, you'll definitely feel it. One of the benefits of this job is that I'm always throwing myself into all sorts of odd classes and workouts, and I get to be sore all of the time. (It's better than it sounds...)

Anyway, so if you've been doing weights and rowing, how about yoga, rock climbing, a dance class, or something like CrossFit? Change it up, and your body will take notice.

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Thank goodness for anonymous chats once again!: So, I really want to like spinning. Problem is, I've taken two classes in my life (about 5 years apart) and both times the most sore part of me has been my, ahem, gluteus. I'm not a bike-rider normally...could my body just not be accustomed to the seat? Improper technique? Incorrectly-adjusted bike? Or, am I just destined to miss out on this fabulous form of exercise?

Vicky Hallett: Isn't that the point? Bike riding makes your seat look superb! But you're gonna have to do it more than every five years (and get a little sore at the beginning) to reap those rear end benefits. Try another class, and take it a bit easier this time so you're able to ride again within a few days.

And if you're worried that your bike isn't adjusted correctly (or your form is off), ask the instructor for some guidance.

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Gaithersburg, Md.: Hey Misfits, before I ask my question, I want to first say that I know you are generally adverse to supplements, but please humor me. I have been doing some research on CLA (conjugated linoleic acid) and have read some really good things on the effectiveness of it as a fat burner. I am a very active person and work out 6-7x a week. I am not overweight but was thinking of taking CLA to lean out a little more while maintaining/building muscle mass. Have you heard anything about CLA? I can't find too much in terms of negative or long-term side effects. Reviews from users taking it have generally been really positive. However, I did see something online about it possibly causing insulin resistance and possibly upping your chances of heart disease in the long run. So, I wanted to get your take on it. Also, the recommended dosage is 3.4 grams/day -- is this universal for everyone or does it depend on the size of the person? I'm pretty small so should I cut the recommended dose down? Thanks!

Howard Schneider: Hey Gaithersburg...I don't have any personal experience with it, but here is what you should answer for yourself:

1)It seems like some of the studies point to marginal gains in weight loss. Even if the risk of side affects is low, is that "worth" the extra weight you might lose? Second, is that extra benefit worth the money you'll spend?

2)Say it helps. You're kind of committed to taking it from now on. The reason I am cautious about supplement personally is because I want to accomplish my goals myself, in a way that increases the likelihood that the benefits will be maintained for a long, long time. If you get to your target weight with the help of a supplement, what's that situation going to be a year or two or five down the road?

This is not to say that CLA won't help you in the short term, just a way to analyze whether you really want to rely on it...

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D.C.: I am embarrassed to admit that I never clean the ear buds on my iPod after exercising. What germs am I spreading and what should I use to clean the ear buds?

Vicky Hallett: According to this recent story from the Pittsburgh Post-Gazette (http://www.post-gazette.com/pg/07332/837126-114.stm), you're risking bacterial infection with that habit of yours. So wipe 'em down with rubbing alcohol.

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New York, N.Y.: My kneecap is prone to dislocation. I had surgery to correct the problem but squats and lunges are still too destabilizing to my knee for comfort. What do you recommend as alternatives?

Howard Schneider: Sorry about that New York...Did the doctor who did the surgery provide any guidance for what to do next? If not, I'd visit a physical therapist and get some help in that front. It may be that those sorts of resistance exercise are out. Perhaps some of common circuit machines -- leg extensions and curls -- will offer enough control, with lighter weight, to be safe -- but here again I'd get a professional opinion. As for cardio activities, I'd think swimming is a good option, and I'd talk to your therapist/doc about whether biking would be safe (if you are biking right your knee should stay in alignment, but hill climbs can add to the stress, but watch out for that...)

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Silver Spring, Md.: We don't have cable at my house any more, but there are a few shows I miss. So I plan my gym time around that. It's perfect!

Vicky Hallett: And I bet with the savings from cutting cable, that gym membership seems more affordable now, huh?

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D.C.: I noticed this morning when I was getting out of the shower that I have a potbelly. A real, live, jiggly, potbelly. Obviously, it has been there for some time and I have chosen to ignore it, but in the harsh bathroom light this morning, I could not deny it. I'm mortified/disgusted/have resolved to remedy this as quickly as possible.

I am a 23-year-old female -- and holiday cooking, cheese and wine and generally avoiding exercise are big downfalls of mine. How do I navigate the holidays and start an exercise and food regimen that will slowly get rid of my midsection?

Vicky Hallett: If you're a fan of holiday cooking, you could start my making festive foods that aren't going to make that belly bigger. I did a story on that in Express:

http://www.readexpress.com/read_freeride/2007/11/fit_cooking_up_a_healthy_holiday.php

Step two is getting on the exercise bandwagon. I don't know what the best kind will be for you. But I think I have the right motivation: The more working out you do, the more wine and cheese you can have.

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Calorie Counters: Okay, okay. I know how calorie counters are not to be trusted. But I am trying to lose weight and it's so hard to know what to do and how long. ALL the gym treadmills say there's a 100 calorie difference between jogging 4 miles and walking. That seems huge!! And what about those days when I am sick of the treadmill and want to do the elliptical machine -- how can I be sure I am getting the same workout?

Howard Schneider: Yea without a team of technicians tracking our every move it's impossible to know for sure. Outside of hooking yourself up to a gas exchange and cardiac stress machine, you're going to have to use retail grade methods that rely on algorithms developed from analyses of the general population -- i.e. averages that are statisically close to what's happening in your body, but not exact.

Here's the thing: It's not so important that you get an exact calorie count from your exercise each day, but know roughly where you stand, and how that is changing over time -- i.e., it should be going up as you work out longer, faster or more intensely over time. Won't matter if the machines are different as long as the totals, over time, are increasiong. If they are, and you are not losing weight, the issue may be in your diet.

Also, if you are willing to make the investment, a heart rate monitor will give you a more accurate statiscal read on calories burned -- tuned to your weight, age and gender. That gives you a way to keep the measurement consistent across machines and activities.

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Rockville, Md.: Good morning,

I am one of those rare people who wants to gain weight. I am working out now and have seen some improvements. The problem is, my abdomen/gut area is also getting wider than I like. Of course the waist will probably expand a little but I feel like any weight gain I achieve, it's going 1/2 straight to gut and 1/2 distributed elsewhere. How can I find a nice medium where the weight gain goes all across the body, so it's evenly distributed.

Thanks

Howard Schneider: I think we can get some venture capital behind a body moulder that sort of shapes things while you sleep...It would probably have to involve lots of collagen and electricity...

Yours is the opposite of the spot reducing issue -- you want weight to go selectively to the places where it looks good and selectively stay away form the places where it looks bad. Unfortunately it does not really work that way: your body sort of mixes up all the calories you consume and doles them out where they are needed. Anything left unused goes to those unfortunate spots we all know too well.

The variables you can control are how much you eat, and how intensely you work out. The process of adding weight by building muscle mass is going to be slow -- a couple of pounds over several weeks, if you are working out hard. Any calories you consume beyond those needed to fuel that process will go elsewhere. So if you are gaining weight in spots you don't need, either work out more or scale back on the snacks.

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Lack of flexibility: Hi,

I stretch nearly every day and have been doing Pilates once a week (in addition to cardio/weights 5 other times a week) for a couple years, and I still can't touch my toes. In Pilates, I don't have trouble with the abs exercises, but I can't do the spine stretches. I can't even sit up straight for the spine twists, let alone reach past my toe. Since I've been doing these exercises for so long, and still can barely move, is there any hope at age 35, or do I accept that I have a congenital inability to be flexible and it won't ever improve?

Vicky Hallett: Touching your toes isn't the most important thing in the world. Really, many people who can't do it lead full, healthy lives.

But if you've been attempting to do it for years and aren't seeing any improvement, maybe think about checking in with a physical therapist. They can probably give you tips on what you need to be doing to get better results.

Or, they might tell you to quit trying. Jan Dommerholt, who I quoted in today's column, told me recently that touching your toes can be the absolute worst stretch for some people who have bad backs.

Howard Schneider: There may well be a congenital issue that a PT or doc could figure out (but it may require an X-Ray). I have been trying for years to loosen my right hip, but was told about a year okay that it's quite likely my femur is a bit twisted at the top. Have not had the X-ray yet to confirm it, but it makes sense...

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Washington, D.C.: I couldn't make in on Saturday. Are you planning another hike? Or maybe even a bike?

Howard Schneider: Yes yes....More to come...If there is lots of snow this winter we'll find something to do that involves it...If it is slushy and rainy all season, it may have to wait for the wildflowers....

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Alexandria, Va.: Wait, Wash DC --wants-- to be sore? To me, one of the biggest motivations to not skipping workouts is avoiding how sore I know my muscles will be if a take a couple weeks off and have to get back into the routine...

Vicky Hallett: Different strokes, you know? Some people just don't feel like they're getting a good workout if they're not a little tender afterwards. But of course, you can still have a great workout without having to feel like you can't walk the next day.

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Home for the holidays: I am headed to visit my family for 10 days. That's 10 days of lots of eating and no access to my gym. It will be warm and I can walk outside, but otherwise how can I keep from losing ground?

Vicky Hallett: There's always body weight exercises -- push-ups, squats, lunges, etc. But if you're looking for something more structured, try these out:

-Resistance bands pack well if you're looking to get in some strength training.

-Give fitness DVDs as gifts and then convince your family to do them together.

-Find a local gym and get a day pass. Or, see if there's a place nearby where you can take just a class or two. Maybe a yoga studio or dance center?

-Walk a lot! Or run. With a pair of sneakers, you can get a ton of exercise.

Any chatters have other tips?

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Non-ManHands Rower: Ohh! Maybe spinning is what I need!

Vicky Hallett: You got excited by all the sore butt talk, huh?

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Boston: Hello, thanks for taking questions.

About two months ago I started running again (I ran cross country as a teenager but not in the 10 years since). I've been reading up on running and recently invested in a heart rate monitor (strap around chest transmits HR to watch). My maximum heart rate is 192 (205- half age). During the last couple runs I have used the monitor and notice my heart rate is well above the 65-85 percent range (125-163) for almost the entire run, it's usually mid to high 160s into 170s and 180s. I am winded after my runs and they are tough but I didn't think I was really overdoing it and I am rarely sore. Should I be concerned about this heart rate issue?

Howard Schneider: Hey Boston...You should read up on zone training and take a look at some of the programs on coolrunning.com, or Runner's World for building endurance. Your heart beats faster because your muscles need more oxygen. As you become fitter, efficiency will increase and you'll be able to do more (i.e. run faster) at a given heart rate. You need to train up to that. If the heart rate goes so high that you can't sustain it, then slow down. As those sites, or a coach would tell you, you'll want to have a combination of runs including longer, slower ones that keep the heart rate down but let you go for a while, and interval/speed runs that make you go harder for short periods of time. That builds both types off endurance. FYI, 80 to 90 percent is the usual aerobic training zone, so if you are going into the 180s you are probably going to feel it. Also, remember that the formula for max heart rate are not exact -- your "real" max heart rate may be higher or lower than the tables indicate. Try matching what the machine tells you with the 1 to 10 scale -- with 10 being the maximum. For a long comfortable job, you should still be able to hold a conversation.

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Rockville, Md.: What's the latest research on quantifying the benefit of doing multiple weightlifting sets (whether it be for endurance or power)? I know that one set, done correctly, is optimum (in terms of time and benefit) for beginners, but can more advanced lifters get worthwhile desired benefits from doing 3, 4 or even 5 sets? Thank you.

Howard Schneider: People erect all sorts of schemes for themselves -- drop sets, pyramids, super slow lifting, etc., and claim it is THE WAY to grow muscle the fastest. High-intensity purists will say that the extra benefits of sequential sets are not worth the time, and that as long as you are doing that single set correctly -- with a weight that produces muscle failure, and under a modest two second up three second down count -- you've stimulated the muscle to grow. It never hurts to experiment -- diversity itself is a good thing. But the "HIT" principle is not just for beginners...

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Omaha, Neb.: I know it's towards the end of the chat, but does anyone (Vicky, Howard, chatters) have a recommendation for a good dance-aerobics video? The dance-ier the better. Thanks! And Happy Holiday Cheer to everyone!!

Vicky Hallett: I tend to like the Crunch series when it comes to dance. But there are a ton of great ones out there depending on what style you're looking for -- Jamie King's Rock Your Body, Dancing With the Stars Cardio Dance, the Bollywood Dance Workout. For something sexier, Carmen Electra's two new aerobics striptease DVDs come out today, In the Bedroom and Vegas Strip.

Those will keep you shaking it throughout the holiday season...

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Washington, D.C.: I've been considering buying a treadmill for my home...don't have a ton of space or money. Any recommendations for an affordable machine? Thanks.

Howard Schneider: Problem I see is that as these machines become more affordable they are going to become less durable...I was sent some test weight equipment a few months ago that was very cheaply made and ill-designed. If I were you I'd check Craigslist for used stuff -- particularly in a month or two after people have made their holiday investment and realized they aren't really going to use it...The machines at gyms are large and expensive for a reason -- they are made to take a pounding. The cheap stuff is cheap for a reason.

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Howard Schneider: Sorry we could not get to everyone...There will be a column on Christmas Day but no chat -- hope that does not curb the enthusiasm for when we return online Jan. 8. Meanwhile congrats to the trail winners, and Seasons Greetings, Merry Christmas, Happy Holidays, Good Luck, and Happy New Year. Is it too early to wish a Happy Valentine's Day?

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Vicky Hallett: Time to dash off until the New Year, folks! Our resolution, according to our producer Paul, should be to tell the world that Pilates has an upper-case "P." So, there you go. Pilates everyone! Have a wonderful holiday!!

Vicky Hallett: And don't forget, even if we're not online, email us at misfits@washpost.com with your questions!

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