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 fitness writers. They were online Tuesday, Feb. 5 at 11 a.m. to take your questions.

A transcript follows.

Discussion Archive.

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Vicky Hallett: Hey there gang, it's MisFits time again! As usual, we can expound on stuff in today's column -- anyone have thoughts on the psychology of exercise?? -- or we can take on whatever other topics you're curious about. Except try to cool it with the crazy medical maladies today. Howard and I have many talents (eating burritos quickly, for one) but we're not doctors...

Howard Schneider: I am a strict behaviorist when it comes to the psychology involved, like a rat running to the food tube...

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Alexandria, Va.: Where can I find a pull-up bar that doesn't screw into a door frame, but is mounted using tension? I looked at Sports Authority and all I got was, "Yeah, I have heard of those, but we don't carry them, and I wouldn't know where to tell you to look."

Howard Schneider: Check the Target Web site...13 bucks...

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Washington, D.C.: Hi! I'm a 23-year-old female and run pretty frequently (4-6 miles 3-4 times a week), but lately I've been having a lot of pain on the outside of my foot both when I'm running and just walking around. I bought my running shoes in September, so I was thinking it might be time for a new pair. I've heard there are running stores in the district that will look at the patterns on your old shoes and recommend new ones to correct your stride (I'm pretty sure I run on the outside of my foot when I start to get tired). Do you guys know where those places are? Thanks so much!

Vicky Hallett: You've heard correctly! The usual suspects in the city are Fleet Feet (Adams Morgan) and The Running Company (Georgetown). In the nearby 'burbs -- and on the Metro -- are Pacers (Arlington/Silver Spring/Alexandria) and Gotta Run (Pentagon Row). At all of those places, they should have someone around who can give you an expert opinion.

And good call bringing your old shoes along when you're sneaker shopping. Running store employees can use those to figure out what's been up with your feet.

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North Carolina: I wrote in last week asking about Bikram yoga. I was curious about giving it a shot. I've done it three times since then. I haven't sweated like that since August football practice when I was in high school. It's a really good workout but not for the faint-hearted.

Vicky Hallett: Indeed. There is no deodorant strong enough for Bikram...But it sounds like you're hooked -- three times in one week! Whoa.

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Denver: I can no longer avoid the fact that I'm a geezer -- just over 50 and dealing with arthritis in my hands and neck. How do I keep playing tennis -- which I LOVE -- without making things worse? Or will I? Just how does exercise affect our joints? My knees are fine.

Howard Schneider: Morning Denver...Have you voted yet out there? Exercise is generally good for the joints -- keeps them strong and maintains the range of motion...There are a ton of different types of arthritis and you're probably going to need some professional guidance disentangling what's going on and how to deal with it. If your exercise has been all tennis, all the time, that may be part of the problem -- you're using certain muscles in a certain way, to the exclusion of a more balanced exercise program. You may need to incorporate some other types of exercise into your week to keep you healthy and pain free on the tennis court. Activities that encourage range of motion in the joints might be helpful -- you might start with an introductory yoga class and see if that helps. Meanwhile, here is some information from the University of Wisconsin on the benefits of exercise for arthritics...

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Springfield, Va.: I'm a relatively toned 27-year-old female and am looking to get that slight definition in the chest/pectoral area (Kelly Ripa-ish). I can normally get definition pretty quickly once I concentrate on an area, so I'm looking for the most effective exercises. I was once told that if you do a normal chest press with dumbbells laying flat on a bench, when pressing up, if you turn your wrists so the outer edges of your hands come together (rather than standard form that has the thumbs meeting)it works that region right where the "cleavage" is. Is this correct? Any online video clips to show your suggestions would be KEY and appreciated!!

Howard Schneider: I am not allowed to discuss this question so I've dipped outside for a bit of advice. Trainer Mary Layne says the grip your talking about "does not do anything but look fancy." Instead she recommends doing your bench press using a standard group, then following that up with sets of the pec fly. That requires the chest to work in a different way, and uses other secondary muscles in the arm as well...

That, she said, should produce the desired outcome, which I am not allowed to discuss.

Vicky Hallett: Also, this isn't a video, but I found two very entertaining photos at this link:

http://www.ajc.com/health/content/health/flex/isometrichestpress092205.html

Even if the move doesn't increase your bra size, you can always be inspired by the awesome pigtail style. (And perhaps you want to look into this classic tome, "Your Best Bust"?)

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Boulder, Colo.: Is it possible to get stronger and quicker on the tennis court after age 50? I'm pretty fit now, but know I can be better. Is this a reasonable expectation and can it be done without too much wear and tear on the joints, etc?

Howard Schneider: Another early primary voter from beautiful Colorado...One of the things I have found really encouraging in doing this column is learning that much of what we take for granted as part of aging really isn't. Muscle still grows and metabolism can improve -- we just have to prompt those changes. Now the pace of change slows -- the system is not as responsive - and genetics do pose a limit. So as long as you are not expecting to regain the pace you had at 21, you can do better...

The key is to look at performance in your sport as a product of training, not part of it. You'll want to incorporate some strength training a couple of times a week. Regarding speed, the way to get faster is to work at running faster. If you run or bike for aerobic fitness, try to schedule one or two sessions a week where you do intervals -- alternating short, all out sprints, with rest. If you belong to a tennis club, they probably have court exercises you could do as well.

Here are a few examples...

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Washington, D.C., runner: Got put a plug in for R&D on Parklawn Drive in Rockville. They really know their stuff and are discounted. I just bought my 2nd pair there and will go back again. You just have to get over the industrial park setting.

Vicky Hallett: I've never even heard of that one. Is R&D the full name? And they know their stuff, but are discounted?? That sounds amazing. More details please!

But yeah, if you're willing to get outta town, Metro Run & Walk and Potomac River Running also always get high marks from runners.

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Bikram yoga: As a former college football player, and now an avid golfer, I am thinking about trying it. The stretching and core work can't hurt my golf game, can it? Also I run a few times a week, is it okay to combine the two?

Howard Schneider: I think combining yoga with just about anything is good. I try to work it in at least once a week, because I feel it kind of relaxes everything and keeps it working right. A couple of triathlete coaches I have talked with recommend their clients incorporate yoga in their routine for general injury prevention

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Comments on today's column: For the new asthmatic: If you're worried about looking like a dweeb with an inhaler, just remember that the fabulous character of Marc St. James in "Ugly Betty" uses an inhaler for stress-induced asthma. He may not be athletic, but he's definitely not a dweeb.

For the self-conscious exerciser: Just know that I get more joy in my heart from seeing overweight, older people out exercising than the young skinnies. I'm a 25-year-old, 20-mile-per-week runner, but I have so much respect for someone who can get out there when it's not easy for them, whether physically or mentally. You go. And never underestimate the joy of parking a treadmill in front of the TV -- you can be a tube-jockey and still be fit.

Vicky Hallett: I actually think inhalers are kinda hot. But maybe that's because my boyfriend has one...

And your second point is an important one to keep in mind. I think a lot of people freak out about what other folks will think about them at the gym if they're not in perfect shape. But if they're thinking about you at all (instead of finishing that interval, or what the weather will be like tomorrow), it's because it's impressive that you're there!

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Oops - R&J, not R&D: Sorry, got the name wrong. Here's their link: http://rnjsports.com/

Vicky Hallett: Thanks for the tip!

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Alexandria, Va.: I read a study that women with heart disease are much less likely to exercise than men with heart disease, and experts don't know why. My personal opinion, as a woman, is that it's BORING. What do you all think?

Vicky Hallett: Well, I don't think exercise is boring. But maybe what many women think of as exercise is boring -- it doesn't have to be grunting in a weight room or running on a treadmill. Gardening can be a great physical activity! Walking is very popular with the ladies, as is dancing.

But let's throw this one out to the chatters...

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Washington, DC: Since mid-January I've been working out five days a week for 60-120 minutes per session to lose weight for my upcoming wedding. I do five days of cardio (e.g., spinning, step aerobics, and running) and lift weights three days. In the past few weeks, my weight has creeped up. I keep a food diary and I've been averaging around 1500-2000 calories per day. Is it possible that I am eating too much or not enough? When should I start to see results? (I'm 26, 5'0 and 132 lbs).

Howard Schneider: Hey, D.C., and congrats on the wedding...I just ran your numbers through the resting metabolic rate calculator at Shape Up America. It estimates that at rest -- that's a fully sedentary day -- you are using about 1250 calories. The exercise will add to that, but how much depends on the intensity. If you are working hard you are probably over 2000 calories...but by how much? A pound of fat contains 3,500 calories... Caloriesperhour.com will let you estimate what exercise is adding to that base line. then you can structure your diet to run a deficit of a few hundred calories a day. Give it time -- you've only been at it for a couple of weeks. You'll find daily swings based on water and factors like how much glycogen your body has packed away to support the exercise...

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Re Springfield's Pecs: What about push-ups, the go-to pec exercise? She sounds like she's at a fitness level where they're appropriate for her.

Howard Schneider: A suggestion from the field...Pushups are a great exercise -- not just for the just, but the back, arms and core as well. Maybe not a bad idea for our friend, though its sounds like she is really into targeting a certain spot...

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Burke, Va.: For the writer who hates to exercise in public, but finds home exercise boring - there are any number of fun dance DVDs out there that provide a great, entertaining workout in privacy (as long as you don't mind seeing other people on the screen, where they can't look at you back).

I've been having great fun with some belly dance DVDs - Veena and Neena Bidasha and Rania Bossonis are excellent teachers. (And not only Rania herself, but also the women who dance behind her in a lot of her videos are sassy and full of attitude, not perky and annoying - I love watching them move. It's inspiring, and it helps me relax and have fun with the dancing myself, instead of treating it as a boring, painful workout.)

And I find myself exercising muscles that never got exercised on the treadmill or in outdoors walks. It's a great way to combine strength, flexibility and cardio into one workout.

Vicky Hallett: Has anyone made a belly dancing to the Beach Boys DVD? There could be a market...

But that's not a bad idea for anonymous. There's nothing like belly dancing to bring out your inner exhibitionist. Once you've got those moves down, how nervous could you get just walking by people's houses?

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Ashtanga Yoga and Strength Training: Hi, I've just started doing Ashtanga Yoga twice a week for 1.5 hours each. I also run 3-4 times a week. I feel that I get lots of strength training from the Yoga--are these two activities enough? My goals are to lose about five to seven pounds, and more generally to live a healthy lifestyle.

Thanks.

Vicky Hallett: Those two activities sound like they're definitely enough to equal a healthy lifestyle. You're getting cardio and strength, and you're probably hitting that 30-minute-a-day physical activity target, right?

Whether it's enough to make you lose the weight you want though depends on how much you weigh now, and how much you're eating. So, that ball's in your court. If you're not seeing the results you want with what you're currently doing, bump it up.

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D.C.: I really enjoy strength training exercises, from leg exercises like squats to lifting weights for my arms. By the end of a workout, I usually find that my heart is beating pretty fast. But I also grew up thinking that you need to do cardio workouts on top of strength training. I'm curious... does strength training provide any sort of cardio workout? How much should I be doing on top of strength training? (I usually do 30 minutes, four times a week.)

Howard Schneider: There's a cardio benefit to anything that makes us move...What type and how much depends on the style and intensity of the weightlifting. If you are using super light weights and doing a million reps -- that becomes an aerobic activity. If you are doing heavy weights and a few reps, your heart rate will increase in anticipation of the increased oxygen demand, but you really are not training the aerobic system. Weightlifting of that sort uses energy derived anaerobically. Now, cycling your heart up and down is itself beneficial. But you'll want to keep some "cardio" -- where you get your heart rate up and keep it there -- to make maintain your aerobic fitness and endurance.

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Pittsburgh: I am pretty sure I am at a plateau. I am doing my best to not get down on myself, since I did manage to lose 38 pounds last year. Since the new year though, it feels like I am a skipping stone, skimming across the threshold of further weight loss.

I know I need to watch my intake more diligently, as well as increasing the output more. (usually it is at least 60 min of circuit training 3/wk, last few weeks it has been more like 2/wk.)I have made use of Howard's info on HIT, and had great results.

I know rationally that the progress made has been good, irrationally I am just kinda frustrated with myself right now.

Howard Schneider: So shake things up a bit...I felt the same way back in November/December...I've pushed myself to sign up for two running events later in the spring, and that's made me redesign what I do. The running is really starting to make a difference -- a few more pounds lost, plus one of the coaches I'll be working with wants to shake up the weightlifting. Instead of focusing just on strength, he wants a program more focused on endurance for the next few weeks -- lighter weight and more reps. That'd be a complement to the type of lifting you have been doing, and maybe shake the metabolism up a bit...Best bet: try something new, and watch that intake!

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Connecticut: If my goal is to firm up and maybe lose a few pounds, which is better - to run 45 minutes straight or to run intervals? I would like to run a half marathon someday but for now, I'm content with my 5Ks and am running more for the fitness aspect. Thanks!

Vicky Hallett: Would you run a longer distance if you did the intervals? Well then, that'd be the better option no matter what.

But beyond that, interval training has extra fat-burning benefits. Check out the science behind it here: http://www.sciencedaily.com/releases/2007/06/070627140103.htm

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Alexandria, Va.: I'm approaching 32 years old, and am starting to notice more aches and pains when I work out (though I think some of it also has to do with frequently lifting a 30-pound toddler!).

I'd love to get a "sports" check-up of some kind, i.e., visit a doctor who can take a look at my knees, feet, back, etc. -- areas where I sometimes feel pain, but don't have anything major/chronic going on yet. Would this be a sports medicine doctor? Or what?

(I'm female and usually run, walk, or do elliptical 3-5 times/week with light lifting or Pilates.)

Howard Schneider: A physical therapist can give you that kind of work over...I did an assessment a year or so ago through the Jackson Clinics which was quite helpful. I've heard from my trainer that Larry Grine at Virginia Therapy and Fitness Center is also quite good...There a directories through the The American Physical Therapy Association has tools to help you locate someone...

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23112: Awesome full-body workout...PAINTBALL. I played Sunday for the first time in two years and forgot how much adrenaline it generates. Muscles so sore...

Howard Schneider: How many bruises?

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20036: I'm currently sidelined from running due to a compressed nerve. Decided this was the opportunity to add weight training to the cardio (for now, the elliptical). Now my problem is that I'm super tight all over. My local rec center has a yoga-Pilates fusion class, but alas, it is during the day. Are there any videos out there that combine yoga and Pilates? I'd love to try it out!

Howard Schneider: That's great you are looking to build a flexibility workout into your routine...It really helps, and is often overlooked as not necessary...A ton of videos have crossed the desk, but none I've seen that try to fuse Pilates and yoga. Both have their benefits in terms of flexibility and overall fitness, but they really are different disciplines with different philosophies and methods...If your quest is flexibility to complement your weightlifting, I'd recommend the yoga route...There are a number published by Acacia. If you are a newcomer, try one of the titles featuring Desiree Rumbaugh...If you think you might want something more aggressive, get one of the vinyasa titles.

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Merrifield, Va.: What are your selections (like Consumer Reports ratings) for the best gyms in this area?

Vicky Hallett: I used to work at U.S. News & World Report, but I didn't pick up the ranking bug. So I can't help you with a precise list. But what are you looking for -- specific amenities, a certain vibe, a location within 10 miles of your house? Then maybe we can help you out!

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Rockville, Md.: I've always heard and accepted the "don't lift weights two days in a row" instruction, but it struck me recently: what about people with really physical jobs, like the guys who load UPS trucks? They are essentially lifting weights daily. Is that hazardous?

Howard Schneider: Interesting question...Off the cuff, that is probably one of the reasons those guys wear supportive braces and belts, and one of the reasons we have OSHA laws. Weightlifting is meant to achieve a certain result: break the muscle down and give it time to recover. The recommendation against lifting two days in a row is not just about injury, it is about giving the body recovery time so that it gets stronger. The UPS analogy kind of depends on how heavy the boxes are...They probably not producing "muscle failure" of the sort that targeted resistance exercises do...

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Gaithersburg, Md.: Two completely different questions: (1) I want to purchase a pedometer -- what to consider? All about the same? (2) I'm on the shy side and am having a difficult time getting the nerve up to join a Pilates or spinning class at my gym. Twenty years out of high school, I'm still nervous about not knowing what I'm doing and looking stupid. Any tips for overcoming my apprehension?

Vicky Hallett: Then here are your two completely different answers!

(1) I think you tend to get what you pay for. But for some feedback, check the reviews on Amazon. Also think about how you want to use it -- can you clip something to your waist while you're at work, or will that be weird and you'd rather have something more discreet? Another thing to remember is that if your pedometer either overcounts or undercounts with regularity, you can still use it and just know you need to lop 30 percent of those steps off at the end of the day.

(2) What's the worse case scenario here? You don't know how to adjust your bike or you're not in the right position in Pilates and the instructor needs to help you? These are not embarrassing situations. That's what happens to everyone during their first few classes. It's not like the other people in Pilates were born knowing how to do hundreds. If you're still scared, come early and talk to the instructor before class to get an intro.

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Howard Schneider: That's it for me guys...Make sure to take advantage of the warm weather forecast for the next few days and see you next week...

Vicky Hallett: And me, too! See you next week (or at misfits@washpost.com)!

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