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 fitness writers. They were online Tuesday, Feb. 12 at 11 a.m. to take your questions.

A transcript follows.

Discussion Archive.

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Howard Schneider: Morning everyone. Driven indoors by the weather? Me too, but that's no excuse for not getting the work in -- a perfect chance to try out a DVD, or maybe begin working with bodyweight exercises or investing in that Swiss ball you've always dreamed about. The column this week is about running but we are happy to talk about anything that's on your mind.

Vicky Hallett: If you're voting today, let me endorse one position: try to stand on one leg while you're hanging out in line. Politicians may have trouble balancing the budget, but you can be a winner when it comes to balancing your own body.

Also, if you happen to be in the Dupont Circle neighborhood in the next few hours and are looking for a healthy (and free!!) lunch, head over to Chop't. They're celebrating their opening just south of the circle at 1300 Connecticut Ave. NW by giving out greens (until 2 p.m. or when they run out).

Okay. Let's get chatty!

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Washington, D.C.: Hi Misfits,

You've mentioned that it's not a good idea to focus on only one form of cardio workout, i.e. don't run five days a week. What about doing the same activity different ways? For example, if you treadmill, doing distance one day, endurance another, hills the third? Or swimming, one day distance, another day intervals, another day stroke work? Is that enough variety?

Vicky Hallett: It depends on what the meaning of "enough" is. Those are certainly terrific ways to keep your workouts more entertaining -- and they'll improve your performance, too. Anyone who sticks to a schedule like that is sure to qualify as "in shape."

What a routine like this doesn't address though, is the fact that one kind of exercise works the same muscles every time. And as you get better at a single kind of exercise, you become more efficient, so you're going to burn fewer calories doing it. So, if you're looking to lose weight, it's smart to keep your body a little confused.

That said, if that's the kind of exercise that works for you, you enjoy it and can keep it up for five days a week, I'm not going to force you to mix it up by taking Jazzercise classes. But it might be fun every once in a while to try something new...

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Washington, D.C.: I am running the George Washington's Birthday 10K on Saturday -- where can I find temporary tattoos of George Washington? (I checked Mount Vernon's online shop already...)

Vicky Hallett: That one's a stumper. But I like how you're planning out your accessories for the race.

Can anyone help D.C. out?

Howard Schneider: Why only temporary? And lets be glad you are not running the William Howard Taft Ten Miler...the tattoo probably would not fit anywhere appropriate.

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Bethesda, Md.: I usually work out six days a week, three days of interval lifting and three days of cardio (and on the seventh day I play tennis with my husband). I've been down and out with the a really bad case of the flu for two weeks, and have never gone so long without exercising. What's the right plan for getting back into it?

Vicky Hallett: Gosh, on the seventh day, aren't you supposed to rest? Anyway, as impressed as I am by your pre-sickness schedule, that's not going to fly for a little bit.

If you've been totally laid up in bed, I'd start just by being a bit more active. Take a long walk, do gentle resistance training (maybe an easy yoga class rather than an intense lifting session), but nothing that makes you work up much of a sweat. Every day you can up your exertion level a bit more, but expect it'll probably take you at least another two weeks to get back to what you were doing.

I'd say err on the side of being too gentle. No use in overdoing it and sending yourself back into bed, right?

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Alexandria, Va.: Love the chats! I have a question for you or the chatters... I tend to sweat a lot (for a girl) when I work out and have yet to find workout clothes that are comfortable and help me out with this problem, besides spandex bottoms (I won't go there). I don't want to look completely drenched at the gym...any advice?

Vicky Hallett: Girls are totally allowed to sweat as much as boys! And there's nothing wrong with being sweaty (as long as you're wearing deodorant)...

But I can see how you might wanna be less damp, and so, I direct you to the wonderful world of wicking fabrics. Dump any cotton you have and switch over not just your bottoms, but your tops, your bras and even your undies. That way, you should feel more comfortable no matter how much moisture you're creating. And of course, a towel to wipe your brow is always a nice touch.

If you're concerned this is a big problem, you can get medical help for it, too. One of the many uses of Botox beyond wrinkle fighting is as a sweat blocker.

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Farmington, Conn.: Hi, you guys are the great. Quick question. If you had limited equipment, would it be correct that doing dips and pullups would just about catch everything? I started doing dips and they are hard to do, they take pure upper-body strength.

Howard Schneider: Morning...Bodyweight exercises like dips and pullups (and lets include pushups), are great and will give you a good workout...But what about everything else? We ignoring the legs and lower back?

If you include squats, lunges, and calfraises, develop a good core routine, and jump some rope, you'll be in business...

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Dupont Circle: Hey MisFits -

I have recently gotten back into running and have entered a 10-miler in April. Do you have any suggestions/resources for good training schedules, diet advice, etc.? Thanks guys!

Howard Schneider: Hi Dupont...Any chance you are doing the cherry Blossom in April? If that is the case, we will so you there -- any you can sign up on that site for their Virtual Training program...If not, then Runners World has a lot of what you are looking for -- training schedules for different distances, nutrition advice...Also, Montgomery Road Runners, the local group, has similar training schedules...good luck...

My one personal piece of advice: Take the admonitions about overtraining seriously. Don't add too much distance each week or you'll regret it. And cross train -- spin, swim, whatever, but put those joints and muscles through different motions than the ones you use for running.

Also, ten miles is long enough that you'll want a sports drink or gel to fuel along the way (usual recommendation is to put some calories in the tank every 45 minutes or so)...You should figure out that menu, plus your shoes and clothing, now, so you won't be experimenting on the day of the event.

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Midwest: This may seem like a simple question, but how do you keep your energy level up when dieting and exercising? I've reduced my calorie intake by switching out some snacks for healthier choices, but find myself spent much more easily than before.

Vicky Hallett: If you're subsisting on celery sticks, it's really tough to have the energy to exercise. So this isn't simple at all! You need to find the right balance to make sure you're getting enough calories to power you through your day without sabotaging your hard work.

This is really Sally Squires' territory, so you should bring this question to her later today. My piece of advice is to make sure you're drinking a lot of water. Staying hydrated is key to keeping perky. And, it seems like you're already doing this, but stay away from sugary snacks. They give you that spike you've been craving, but then they send your energy level plummeting.

Howard Schneider: Also, don't just think about the snacks, but everything you are eating and doing during the day. There are calories deficits and there are calorie deficits. If you are working out hard and burning say 3,500 calories a day, and only eating 1,500, that's not healthy...If you are now eating "healthy snacks" (by which I assume you mean fruit and not baked potoatos chips), but not getting balanced meals at other times...or are depriving yourself of carbs and fat (like many dieters), then you are going to lag...If you are working out, your body needs food...Eat it.

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Northern Virginia: Regarding rest, I am up to 322 days in a row of working out/substantive physical activity with no negative consequences to show for it. I believe the human body is a 365 machine. It's just not a 24/7 one.

Vicky Hallett: I wonder what happened 323 days ago to start this streak. Is there a story there?

Anyway, the human body was meant to move. And, as our producer Paul jokes, "I am up to 322 days of inactivity with many, many negative consequences."

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Anonymous: I'm concerned about type-2 diabetes and I'm dieting and exercising more, but I'm not sure how much sugar is allowable each day. I cut out sugary sodas for Diet Coke years ago and have made a concerted effort to limit snacking, but I'm not sure if that's enough.

Howard Schneider: Hi anonymous...Well this is one of the big issues for our country right now. This is one of those questions where you really need medical advice -- particularly if you are experiencing symptoms of what you think might be diabetes, or are struggling with your weight, energy level, etc. The specific question -- "how much sugar is allowable" -- is difficult to answer because that's going to be different from person to person. Plus, "sugar" is absolutely necessary for your body to function -- it is what makes a carbohydrate a carbohydrate...One piece of advice (as your are consulting the doctor), is to start reading labels really carefully. Diet Coke is one thing, but how much high fructose corn syrup is in whatever bread you buy? That stuff sneaks into everything, and you have to read labels like a patent lawyer to avoid it...Also, check the carbohydrate count on your foods, and see how much of that is attributable to "sugars..." That can be a killer in cereals. You might see a very healthy looking cereal that does not have "sugar" as an ingredient, but whose carb count is still the result of "sugars..."

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Washington, D.C.: Yoga is the only form of strength training that I have ever been able to stick with. (Yay for finding something!) While I feel like I get a thorough leg and core workout, I suspect that for my arms/upper body I am working my "push" muscles more than my "pull" muscles. Can you suggest any particular poses or strategies to make my efforts balanced?

Howard Schneider: This is a really interesting issue, and one that probably warrants a column down the road. Part of the answer, I think, involves and what you are able to do in terms of the more advanced yoga poses. Handstands, for example, are going to work a lot of muscles, and particularly the shoulders and back -- but require some care and coaching and strength going in the door.

If your teacher is good, the class is designed with balance in mind, so opposing muscle groups are worked, poses which compress in one direction then decompress in the other, etc. In terms of the "push-pull issues" it may be that things you don't recognize as "working" certain muscles really are. A warrior pose, for example, is using the muscles of the back to support the upper body as it leans to the side (the "pull muscles" you mentioned), as would the boat pose...I'd raise this with your teacher and have him/her explain what poses he/she would recommend for the specifics muscles you are worried/concerned about.

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GW tattoos: The poster should try one of the America (Americana?) stores -- I know there is one in Union Station and another at Pentagon City mall. Just a thought.

Howard Schneider: And what about President Taft?

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the Frozen North, N.H.: Hi-

Can you guys recommend a good core training routine? I'm looking for a good video that really emphasizes ab and lower-back exercises. Any guidance would be much appreciated.

Thanks.

Howard Schneider: I have been playing with this one from Runner's World...Pretty grueling as you work into the advanced ones...Also, I believe it was the American Council on Exercise or one of the other groups who studied ab exercises and found that the bicycle engaged the most "stuff" at the same time...

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Marathon Training and Effective Cross-Training: My marathon training program includes one day a week of "cross-training" -- I'm taking advantage of a circuit of weight machines set up at my gym but when I do that workout as written it's about 30 minutes, full body. It doesn't feel like much in comparison to the 6-10 mile runs I'm doing. What is an effective cross-training routine to work into a five day a week running schedule? Thanks!

Vicky Hallett: Those circuits are written to be done in 30 minutes to be convenient for busy bees who need to rush in and out. But if you have the time (and energy), no one's stopping you from going through it twice.

Some people have the same mental block with fitness DVDs. They think, "This was only 20 minutes and I didn't work hard enough." Well, repeat sections to do more reps of a few of the exercises and viola, a harder workout.

Howard Schneider: A couple of other thoughts:

Try something completely different -- swimming, say, or rowing, which uses different motions than the ones you are taxing through your run. The weightlifting is great and you should keep it up...But to me one of the attractions of cross training is to find a repetitive motion that's different from the one you are focused on, so that joints and ligaments and tendons get a more diverse experience...Yoga or Pilates or a martial art, for example, will make sure everything gets stretched and rotated, and not worn into a single groove...

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Elliptical vs. Treadmill: Hi there! The other day, when I went to do some cardio the elliptical machine was being used, which is what I normally get on, so I jumped on the treadmill instead. I don't like to run because it hurts my chest area, so I upped the incline and resistance and walked at 3.8 mph for about 25 minutes. Did I reap any benefits doing this versus being on the elliptical for 30 minutes? Thank you!

Howard Schneider: The missing variable is how hard you work on the elliptical...What was your breathing like compared to your elliptical sessions? That is always a good barometer: if you think about it, you know how hard you worked...Did it seem easy? Difficult? One thing to keep in mind: doing something different is never a bad idea...Maybe this can become part of your routine now, and give you a break from the other things you do...

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D.C.: I'm a novice runner and have been experiencing pain/cramping in my calves during my longer runs. It's especially noticeable if I stop for a red light. Do you know what causes this and what I can do to prevent it?

Howard Schneider: By novice, exactly how novice? And by "longer run," how long? If you are just getting into it, it may be that the muscle isn't up to what you are trying to get it to do. The calf may be your weak point, and it is giving out before everything else is ready to quit. Try scheduling some walk breaks into those longer runs -- if the pain starts at three miles, run one and half then walk for a couple of minutes...That will give the calf a chance to recover before you resume your running. In the meantime, start on some calf raises or other exercises to strengthen that muscle.

If it is cramping and not another sort of pain, then it may be that you need to watch your hydration/nutrition -- keep the water flowing, use a sports drink if you are going for longer than an hour, make sure to eat bananas to get your potassium.

Finally, if the pain is not in the muscle proper, you may be dealing with shin splints or a problem with the Achilles tendon, as outlined at CoolRunning.com

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Weight-training classes: Hi

I am curious about how to fit in weight-training classes. I take an hour sculpt class at my gym every week. I also take a power yoga class and a cardio kickboxing class. The other three days I squeeze in an hour-long walk. I am fine with my weight, but wouldn't mind getting rid of the tire around my middle. My weight-training teacher said I should give up a day of walking for another sculpting class. What do you think?

Howard Schneider: Do you use clay or marble in the sculpting class?

I assume by sculpting it's basically a weightlifting class. When people talk about shaping or toning or sculpting that's usually what's going on...Physique comes from two directions -- building the muscles you want to show, and losing body fat. The guys and girls with the six pack abs don't just have well-developed muscles, they have lost the bulge that on many of us keeps the muscle that is there under wraps. The "tire around the middle" is fat that you need to get rid of...More weightlifting will help with that, and will develop the muscle underneath...Probably not a bad trade for one walk a week....

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Burtonsville, Md.: Hi Misfits, I have lost 20 pounds of 100 that I need to lose. I have done this by changing my eating habits and aiming to work out five days a week. I do 60-minute classes on MWF and 30-minutes on my treadmill on T/TH. I love class-based exercise: step aerobics, dance, etc. My question is, is this enough to reach my goal? I find the treadmill SOOO incredibly boring (hence the 30 minutes) and my neighborhood's not conducive to walking. Thank you.

Vicky Hallett: Congrats on that first 20, Burtonsville! You're on your way to pulling a full Huckabee (I'm trying to stay in the spirit of the Potomac Primary here...).

Anyway, I'm of the opinion that if there are forms of exercise you like doing, there's no reason to do anything so boring that it requires capital letters and repeated Os. Can you take an hour-long class Tuesdays and Thursdays, too? It's likely the calorie burn won't be that different from a half hour of treadmill time. So, if you feel like what you are doing now is enough, that should be as well.

The treadmill is not magic.

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Washington, D.C.: School and work are severely interfering with my workouts these past few weeks -- I'm only managing two per week. Is this too little to really accomplish anything? Maybe I need to start waking up earlier...

Vicky Hallett: If you can set the alarm clock earlier, go for it. But don't think that two workouts a week are useless and give up on exercise altogether. As long as you stay in the habit, you'll have a better base to get going from once you find more time.

And there are all of the sneaky ways to fit exercise in -- taking the stairs instead of the elevator, getting off the Metro a stop early, doing a few sets of crunches while watching the news. It all adds up!

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Silver Spring, Md.: I'm looking to add free weights to my weekly routine. Can you recommend a series of exercises that add up to a 30 minute routine? All I can think of are curls and squats. What goes in between?

Howard Schneider: Hey Silver Spring...This a lot to cover. Start with this article from MedicineNet which talks about some weightlifting basics and gives you a sample program at the end...

Some key principles: Make sure you work opposing muscle groups. So don't just do curls, which work the biceps...You need to do the triceps as well...

As to the length of the routine, there are different ways to structure that: you might spend thirty minutes just on the lower body one day, then do thirty on the upper on another.

This can get complicated, and it's one case where spending a bit of money on a couple of training sessions will teach you a lot about how to do it yourself.

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To Midwest: I have these four words taped to my fridge to help remind me of the things that I need to pay attention to every day to be physically healthy:

EXERCISE

DIET

SLEEP

HYDRATION

I practice Ashtanga yoga six days a week -- when I started doing this years ago I quickly realized that if I didn't pay attention to how much sleep I got and if I was drinking enough water, I didn't have energy and didn't feel good on days 4, 5 and 6... so, don't forget to get enough rest and hydrate!

Howard Schneider: Thanks Midwest...good advice...Don't forget: Make fun of your chat partner whenever possible. By the way everyone, Vicky is sitting at home today, allegedly in her pajamas....

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Washington, D.C.: Hi! I get bored doing 45 minutes of anything in a row, and feel like I can't listen to music or watch TV when I work out because it's harder for me to push myself when I'm not concentrating on it, and I'm trying to fix some form issues (I don't stand or walk with my feet angled correctly. Oops!) Is it bad to switch cardio machines every 10 minutes?

Thanks!

Howard Schneider: Not to my mind -- as long as you don't "start over" each time, but pick up where you left off...I've gone through spells of doing that sort of thing...Fifteen minutes on the bike, then a weight circuit, then fifteen on the treadmill, then a second set, etc. Just make sure the intensity stays up for a reasonable amount of time. In fact, let your heart rate cycle up and down in itself has some benefit...

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Fatigu, ED: Hi Misfits! I love you guys!

My question is this: Since November, I've gotten really serious about losing the 100-plus pounds I need to lose. Starting a serious and diverse cardio regimen with strength-training classes two times a week, and changing the way I eat.

I've lost 30 pounds since then. Twenty-five pounds melted away easily with the lifestyle changes. However, I'm sad to report that the last 5, which also melted away, were due to a bout with mono over the past couple of weeks, which left me with no appetite, constant upset stomach, and absolutely no energy to go to the gym.

Now that I'm starting to mend, I've been jonesing to get back to exercising, but I'm afraid of relapsing or prolonging the fatigue. Any advice?

Howard Schneider: Congrats on the "down payment..." It does seem that the initial weight loss is easier than the next increment.

First, on the mono -- and really any disease like that -- plan on coming back slow. I got hit by something in November and after about two weeks of feeling lousy, had no stamina when I got back in the gym. You may need to give it a month or so to get back to where you were.

On the weight loss, keep in mind that your body has adapted since you began your program. You need to reevaluate based on where you are now: You are stronger, and probably able to do more -- and probably need to do more for the weight loss to resume.

Remember: the key to all this fitness discussion boils down to a simple rule. Do something. Then do a little more.

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10 miler: Go for the jelly beans - easier to eat on the run than those weird gels and they really don't give digestion problems.

Howard Schneider: Yum...

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Outside the Beltway: I lacerated my foot during a seizure episode last week while in the shower and I won't be able to run for about 4-5 weeks. A typical runner, I'm ready to run before the stitches have even been taken out.

Can you recommend any seated exercises that work the upper body? Or any other exercises to get my heart rate up without requiring shoes?

Vicky Hallett: An antsy pants like you would love an upper body ergometer. It's like a bicycle but for your hands...

And check out these upper body exercise demos from our site:

http://www.washingtonpost.com/wp-srv/health/fitness/exercises/index.html

You should be able to do a lot of 'em.

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Alexandria, Va.: Hi there! I'm looking into some alternative workouts to get out of my usual strength training/cardio schedule and thought indoor rock climbing would be fun. Do you think this would be a challenging workout for someone who is active on a regular basis? Also, do you have any other alternatives to offer up? Many thanks.

Vicky Hallett: Totally! Indoor rock climbing can be crazy tough -- and I think I've mentioned this on the chat before, but it's also a great mental workout because you have to figure out where the heck you're going to put your foot next.

As for other ideas, Howard's new obsession is martial arts. I recently tried flying yoga, which was super fun (think Cirque Du Soleil), at Flow on P Street. There's also break dancing, fencing, rollerblading...

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Penn Quarter: I signed up for the Cherry Blossom 10-miler and the furthest I've run in the past is a 5K. I'm up to about 45-50 min runs now, but I am having problems with tightening in my calves. I don't know why, but it happens around 35 minutes. It's especially bad if I am running in the city and have to start/stop for lights. Any advice?

Howard Schneider: Have you tried "The Stick?" -- the plastic, rolling rod that lets you smooth out your muscles? That or a foam roller? I'd check out one of the local running stores and ask them about either of those -- it's a great way to loosen and lengthen things...What's your stretching routine like now? Sounds like you may need to focus on that a little more...

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Howard Schneider: Okay folks...That is all we have time for today. Plus Vicky has already turned in for the evening since she already is in her PAJAMAS...

Vicky Hallett: What Howard doesn't understand is that I'm doing my civic duty by chatting from home so I can go to the polls now. When it's less crowded. Hopefully...

See you next week! And if we didn't get to you, we're sorry -- email us at misfits@washpost.com.

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