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. 19 and took readers' questions.

The transcript follows

Discussion Archive.

MisFits Archive.

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Vicky Hallett: Hey gang! Ready for another hour of MisFits madness? As always, we're here to take your questions on all stuff fitness-y.

And did anyone read the column in the paper today? I'm curious if you're bugged out by the noise level in your gyms like Marianne is. We love to hear kvetching...

Howard Schneider: I can't believe 80 DB is the limit. That's not even conversational...

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Fort Washington, Md.: Why hasn't high school gym class changed? Our child is in high school and took PE but its still my PE class! Do schools think that yoga, aerobics, Pilates, body sculpting, etc. aren't valuable alternatives to regular gym class? I was hoping gym would offer students an activity they could learn and maintain for life.

Vicky Hallett: P.E. isn't as in the dark ages as you'd think -- there's even a movement brewing to get elementary-age games into adult settings to make exercise fun again. You know what I miss? Playing with those giant parachutes. The whole class would stand in a circle around it, grab on and fluff it up and down. And sometimes there were balls on top that would fly around. That was awesome.

But then, of course, there was also the badminton unit that I always dreaded. And square dancing. Why do schools teach square dancing? (Or maybe that's stopped.)

Howard Schneider: This is funny because I keep coming back to how good some of those basic exercises -- pushups, pullups, jumping jacks, all the basic calisthenics -- really are for us...Somehow people managed to stay in shape before the invention of the Stairmaster...How did they do it?

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Washington, D.C.: Hi MisFits, I'm considering taking a Boot Camp class. What are your thoughts on this type of program? If you've heard good things, are there any you can recommend? I just get so bored with the gym and really need to find something I'll stick with. Thanks!

Vicky Hallett: Boot camps can be amazing motivators. I mean, they'd have to be to get you out of bed so early in the morning, right?

I think the biggest benefit is they have you doing supervised workouts several times a week. You're not getting the same level of attention you would with a personal trainer, but there's someone motivating you to push yourself -- and it's actually affordable to have that experience more than once a week.

As for which program to pick, it depends on what you're looking for. Some are women-only, some have hours that let you sleep in a little bit more, some are more cardio-based while others are more strength-focused. At Vida Fitness, they're even about to start a boot camp cycle program.

One thing to think about though is that the more intense of these programs don't seem like something you "stick with." You do them to get a jump start, and then segue into something more sustainable. But maybe I'm wrong about that. Any chatters have advice for D.C.?

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Santa Fe, N.M.: How often should a person increase the amount of weight when using free weights is part of their fitness program?

Howard Schneider: Hey Sante Fe...Early and often?

Nahhh...

Assuming your goal is to build muscle, you want to increase the weight once you've gotten to the point where the existing weight is no longer a challenge. How to define that? If you are doing a couple of sets, at, say, 12 repetitions each, and you get through that last repetition in good form (without straining muscles that should not be strained), then you should add about five percent or so the next time out. The number of repetitions will likely drop (if it doesn't then add another five percent), but that's okay -- it should. Ideally, with the new weight, you'll reach the point of muscle fatigue after eight or so repetitions. Build from there until you can do 12, then start the cycle over.

Rule of thumb to calibrate: If you are doing less than six, the weight is too heavy...If you are doing more than 12 or 15 it's too light...

And as always, form is critical. don't sacrifice that to lift a heavier weight. It isn't helping the muscles and might cause an injury...

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Washington, D.C.: The noise is, hands down, THE most annoying thing about going to the gym. Currently, I don't belong to any gym, and do my exercise at home with workout DVDs or our treadmill or just walks -- but when I did, I really, really hated the music. Not all of us like the crappy, mindless, tuneless banging that is quite a lot of modern pop music, especially at high volumes. But we can't bring our own music, because the gym's music drowns it out unless we turn it up to ear-endangering levels. And the same music doesn't work as well for multiple types of exercise -- I want different types of music to energize me for cardio walking or to help me relax into a yoga pose or to help me keep the rhythm of a dance or Pilates session. And the day the system got stuck and played the same few songs over and over and over again -- about a 15-minute cycle -- I nearly went home early. Why not have a gym with some peace and quiet, where people can actually focus on what they're doing or bring their own music?

Vicky Hallett: Way to rant, D.C.!! I think the closest thing to what you're envisioning is Mint Fitness in Adams Morgan. The first time I walked in there, I don't think there was any music AT ALL. (I think they've since added a very, very light background soundtrack.) It does change the atmosphere of a place though. That kind of mood is ideal for yoga, but it doesn't necessarily get you pumped to do intervals. (But that, I suppose, is what headphones are for...)

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Philadelphia: Stats: 40, 6-4, 298 pounsd, male. Wife, four kids. HATE going to a gym. We have a treadmill that is used for hanging clothes. Eating much better and lost 10 pounsd last month. My goal is to be at 220 pounds by Christmas. HOW in the world am I going to get there because this diet and exercise stuff is tough/tiresome! What is the healthiest and best way to get to my goal weight?

Vicky Hallett: You think the gym is worse than the DMV, and your home exercise equipment is an extra closet. It seems bad, right? But what about those four kids you also have hanging around the house? They're a great excuse to get active! How about tossing around a Frisbee or exploring trails? (I think Howard used to use his children to play fetch, but that may not be the direction you want to take...)

The healthiest and best way to lose weight is always one that you'll enjoy, so figure out how you can have fun with it.

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Capitol Hill: I got a little overzealous and signed up for a triathlon, a 10-mile race and a half-marathon -- all within a month of each other. I've been training by basically laying the running training over the triathlon training (for example, I'll do the swim/bike as specified for the tri, but then do the longer runs required for the road races). These aren't my first races, but it still feels like I'm doing a lot of training and I am concerned about overexerting/getting hurt. Is this an okay training plan, or should I scale it back?

Howard Schneider: That is a bunch, but I guess it depends on a couple of things -- like what sort of triathlon? Sprint? Olympic? Ironman? If it's a sprint or Olympic, those are manageable distances that will synch with our training (an Olympic is roughly one mile swim, 25 mile bike and six mile run).

If it is a half or an Ironman, you might want to rethink your schedule.

It also depends on the order of events, and how much performance matters to you...Are you just about finishing, or is that 10-mile time really important to you...

If the triathlon is short and at the start of the month, that should overlay with your training, as you suggest...But following that so soon with another race seems a bit rough...

Maybe you could give up the event in the middle?

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Weight Gain: I'm a 28-year-old male. I recently went to the doctor's office and was weighed. I was 192. Normally, I am in the 170 to 175 range. I hate to sound like a guy in complete denial, but I am in complete denial. I look and feel the same as when I was 170 to 175 (I don't see a dramatic increase of fat or muscle on me). A few years ago, I was in the high 180s, but I looked/felt/acted like someone who had gained weight. Back then, I ultimately knew that I had gained weight because of an increase in drinking, fast food and a decrease in exercise. And, I could see extra poundage on me. So, I corrected my habits and was back down to 170 to 175. This time, however, my habits have not really declined and I don't feel that different. I know it's hard for you to just explain this, but, am I in denial? Or does weight gain just "happen" sometimes?

Howard Schneider: Welcome to middle age. Though you, like Vicky, are still on the evil side of 30, the sad truth is that after about age 21 or so we're all in the same boat -- metabolism ebbs and time does what it will to us.

Denial? I wouldn't go that far. Weight gain can happen fast, but day-to-day you don't see or feel the change, until all of a sudden it hits you in the face. Nor does it take a year of gluttony to put on 15 or 20 extra pounds.

You say you went from roughly 175 to 192? In a year? At 3500 calories per pound that's only 163 calories per day -- a couple of beers...popcorn at the movies...a "nutrition bar"...These things add up. So look carefully at what you're eating and by all means start exercising. Make it a habit now when you have 17 pounds to cope with, instead of twenty years from now when it's 170...

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Gaithersburg, Md.: As an alternative to Boot Camp, Fleet Feet Sports in Gaithersburg is partnering with New Balance for a 10-week beginning running program. It starts with a walk/run program and ends with running a 5K. Their number is 301- 926-6442 if you are interested.

Vicky Hallett: Good idea! The Fleet Feet in Adams Morgan (you know, the one run by Mayor Fenty's parents) is also taking part in that NO BOUNDARIES program. It starts this Sunday, Feb. 17 at 5 p.m. Call 202-387-3888 for more info.

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Alexandria, Va.: Noise limits in a gym? I'd be happy if there was noise in our gym (YMCA Alexandria, I'm outing you!). If the music system isn't completely off (it's off or broken about 50 percent of the time), they are playing Celine Dion and her ilk. Talk about anti-motivational. It's seriously creepy to work out in a gym with now music. Thank god for my iPod, but I feel sorry for those without earphones.

Vicky Hallett: I'm feeling you on that one. Celine has to be worse than any annoying techno.

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Pittsburgh: Am I gaining any health/weight management benefit from my one mile walk, each way, across a bridge and through city sidewalks to and from my parking lot to my office door? Would it matter that, as I walk, I also am carrying my heavy purse, plus a shoulder bag filled with, well, work stuff? I walk rain, shine, snow and sleet mostly for the (perceived?) health benefits and a little "me" time, as well as the cost savings.

It takes me about 15 minutes depending on traffic lights and weather. However, after more than a year, at best I have sustained my weight, whereas I was hoping this daily regiment would help me lose some weight. I'm beginning to feel like the walk is also exhausting me more than it should, although I walk in 20 degree temps, or lower.

I am a working mom of two (baby included) who is neither overweight nor obese. I am not on a diet and generally eat well, but also watch what and how much I eat. I manage to get to my local Y twice a week for Nautilus and some extra cardio. Yet, I am beginning to feel like a fool for making this walk, thinking it is benefiting me, when it seems to make me more tired instead. Any thoughts?

Howard Schneider: Hi Pittsburgh, A couple of issues to tease out here:

Are you getting a benefit? Sure. To my mind anytime we do something there's a benefit. There was a researcher in South Carolina, quoted recently in a competing publication owned by the Sulzberger family, who talked about programming the effort out of life -- and noted that even small things like changing the television manually (i.e. not sitting on the sofa with the remote) took effort.

Specifically, your walk back and forth probably burns about 200 calories...That's 200 calories a day that aren't sitting on your hips or accumulating around your belly (i.e. a pound every 17 days...) It is also helping your heart and, as a woman, adding weight-bearing time on your bones, which helps prevent osteoporosis.

I wouldn't blame this for your fatigue. If you have been doing it regularly, are not overweight, and are lifting weights to boot, you are almost certainly conditioned enough to continue it.

I'd look instead at sleep -- two kids at home is a sure trigger for "not enough." Also look at diet: if you are eating well and maintaining weight, are you also sure you are getting enough veggies and stuff with lots of vitamins?

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Silver Spring, Md.: Hello Misfits! Any recommendations for a yoga beginner? I would like to sign up for classes somewhere in the Dupont Circle area, but I need, literally, a "yoga for dummies" type of environment, without the fru-fru parts of the yoga spiel. Do you have any ideas about where I can get started? (I'd prefer not to go down the Bikram/hot yoga route). Thanks!

Vicky Hallett: The best beginner class I've ever attended was at Circle Yoga in Chevy Chase. Many of the people were new to yoga, so there was great basic instruction, and I think everyone left feeling fabulous.

Now, I'm not doubting that classes there aren't wonderful all the time, but I think part of that experience had to do with the fact that it was during D.C. Yoga Week, which is all about hooking in beginners! And lucky for you, the next one isn't too far away (April 12-18). The Web site (Dcyogaweek.com) has links to all of the participating studios, including a couple in the Dupont area (Flow, Tranquil Space).

Another route I recommend is calling up studios that seem interesting to you and asking them what class on their schedule is most like what you're looking for. It's in their best interest to steer you in the right direction.

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Richmond, Va.: Any suggestions for how a tired working mother who just turned 50 should exercise? Should I walk during my lunch hour?

Howard Schneider: Congrats on the birthday ... I am two years beyond you and closing fast.

What do you like to do? How old are your kids and what do they like to do?

Let those considerations guide the first step. And lets not call it exercise. Lets call it hiking or helping coach soccer or birdwatching or playing catch. In other words, you don't need to leap into the gym or start toting walking shoes to work to introduce more activity in your life. If you have a baby in the house, get one of those backpacks and take them out on a local trail...If they are older, consider a family investment in bikes...If they are teenagers -- well then they are more independent and you can be selfish about grabbing more time on your own.

Of course, a lunch hour walk at work is great. Will you stick with it regardless of the weather? Will concerns about being sweaty for the afternoon put you off?

One way to view this is as a behavioral change, so it becomes as second nature as shopping or watching a favorite show on television. What can you do in that regard that will stick?

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To Weight Gain from Philadelphia: Dude... I was the same and now look at me. It just creeps up on you. Next thing you know you look in a mirror or at a picture and you go: Who is that chunky guy? Then you realize it is you. Be glad you caught it early and you only have to loose 20 or so pounds. Hindsight is 20/20 and if I could do it over again, a scale for my birthday at 25 would be the best present ever. Hiking it is for me! That is fun and the kids love it...

Howard Schneider: Thanks...the 20s are a treacherous time -- young enough to feel invincible but old enough to be vinced...

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Boot Camp: Here's my advice: see if you can find one that you can sign up for on a trial basis. I had a friend who talked me into doing the boot camp. Thankfully, I was able to sign up and only pay for a three-day trial. While it was a great, butt-kicking hour, 6 a.m. exercise is not for me. I'm glad I discovered that before paying for a full month.

Vicky Hallett: Right, for my job, I've covered some boot camps in the wee hours of the morning, but generally I leave pooped and glad that I don't need to return the next day...

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Gym Noise: I agree that bubble gum pop at high decibels is really tiresome. If I had the $$, I'd get some noise-canceling earphones and tune in what I want, not what they think I want.

Vicky Hallett: Have you ever tried requesting a switch? That's worked for me at the DCJCC. They have a few stations to choose from, and the person at the desk has changed the channel when I've ask nicely.

But as a plan B, noise-canceling earphones aren't a bad idea.

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Gym class: I wouldn't have minded calisthenics so much. It was just that the whole gym class was devoted to the team sports -- and the kids that were good at them -- and gymnastics and dance -- and the kids that were good at them. Those of us who needed extra help, or who might have appreciated some ideas for basic exercise we could do daily got ignored. Or worse, laughed at, mocked and insulted by the teachers for not being naturally good at what they were supposed to be teaching us.

What would happen if an English or math class were run by the gym teachers? The smart kids would get to pick teams to plan a group project based around their interests and inclinations while the kids who struggle or have learning disabilities would hang back, get picked last, and have to listen to the smart kids whine "Why do we have to have heeerr? She's stupid." Kids who stumbled over words or got math problems wrong would be scolded angrily by the teacher, or mocked mercilessly, because they're obviously not "really trying." Kids who read and write well, or solve complicated math problems naturally, would be fawned over, given special consideration and special treatment, and would look like stars in front of their classmates; those who have more trouble would be left to puzzle it out for themselves with no help, only the assurance that if they really WANTED to, they could do it. There would be no interest by the teachers or students in basic instruction in grammar or arithmetic; if you couldn't just jump into Shakespeare or calculus, you'd be seen as stupid and useless, there's no hope for you, and you may as well just endure the class and hope for a C.

Would we tolerate that for our kids? We would not. Why do we tolerate the gym classes that work this way?

Howard Schneider: Yeah I have been there...In eighth grade the last thing I was ready to do was wrestle, and yet there we all were. I always ended up on the wrong side of that exchange..I'd like to think things have changed...I know there are some schools that have ditched phys ed altogether because of resource and time issues. Sad to think that's the alternative...

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Washington, D.C.: Hi Misfits. I exercise moderately -- about 30 minutes of cardio and 20 minutes of strength training 3-4 times weekly. I've noticed that one of my knees has been bothering me, especially after I do weight work with my legs. I think my form's good, but aside from checking that with a personal trainer, what can I do now to prevent future knee injury/surgery? Thanks!

Howard Schneider: Hey...I am guessing you do mostly bilateral sorts of exercises --- using both legs at once? Try an experiment next time. If you are on, say, a leg extension machine, do it unilaterally -- one leg at a time, using a lighter weight. You'll probably see a difference -- with one leg stronger than the other. Lower the weight even more for the weaker leg, then see if the knee still bothers you after these workouts. The goal is to get both legs "even" over time. If the knee is still troubling you, then it might be time to check with the trainer or the doctor to see if your form is as good as you think, or whether something else is wrong.

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Chicago: What are your thoughts on boxing replacing cardio? We hit the heavy bag, shadow box, jump rope, do ab work and stay pretty active during our hour-long classes 4 times a week. Can this totally replace cardio during the cold winter months?

Howard Schneider: Replace cardio? That is cardio...You are probably doing more in that hour than most of the heavy machine crowd....

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Hi there from Gaithersburg, Md.: I really need to work on strengthening the muscles around my knees, which means lots of stretches, leg lifts, etc. Question is: do I get any muscle building benefit when I'm walking fast on the tread mill? Is there a particular way I could walk that would make a difference? I'd much rather increase my time there than on the machines (yuck!)

Howard Schneider: Walking on the treadmill builds muscular endurance -- but not muscle itself. Endurance is one aspect of "strength," but if your goal is to increase muscle mass in your legs -- all that stuff like the quadriceps and hamstrings that move and protect the knee -- you'll need to hit the weight machines. And make sure you do it in a balanced way: developing the quadricpes but ignoring the hamstrings, for example, has the potential to make knee problems even worse (imbalances like that are how knee ligaments end up getting torn...)

Here is some advice from a good knee pain Web site...It hits the major exercises and has some other advice...

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Alexandria, Va.: I've been working out pretty well (for me anyway) for a little over a month now. Although, I hope to make this new motivation of mine a habit, my initial hope is to lose a few pounds. However, I still have not seen anything go off the scale. What is the best way to measure results and when should I begin seeing results on the scale?

Howard Schneider: This is all about algebra -- calories in and calories out. Caloriesperhour has a lot of good tools that will help you estimate the number of calories your body burns routinely during the day, and how much you are adding to that through your exercise. Your answer depends on how much and how long you are working out and, on the other side, how much you are taking in through food, juice, etc.

Keep at it and the weight will come off. Regarding how to measure results, regardless of weight, this will make you feel better. That's the best result.

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Tysons Corner, Va.: Hi Misfits. So I just started a weekly Pilates class and really like it so far! But I'm wondering: does Pilates really take the place of strength training? As in, does it build lean muscle the way lifting would? And, is doing it once a week enough to see results?

Vicky Hallett: I feel like I answer every question with, "It depends." But it does!

Here goes. Pilates is a form of strength training and some of the people who do it are crazy strong. But you have to be realistic in your expectations. If you're doing relatively easy Pilates, it might not be equivalent to a heavy weight lifting session. (Of course, Pilates can also be MUCH harder.) And what kind of results would you expect to see from doing weight training just once a week? Pilates isn't magic. I think you'll definitely see a difference, but if you're looking for a fast impact, you have to work for it.

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Noise level: My gym is TOO quiet. I'm in my 20s and am used to the hustle and bustle of Golds Gym. For location reasons, I've relocated to a rec center. There is NO music there. That's fine, I bring my iPod. But on the days I forget it -- whoo boy, is it dull to run on the treadmill. Also, this is a much older crowd and they all look at me like I'm crazy as I mouth the words to all the songs I'm playing, and get really into it. (I promise, I am NOT singing out loud.)

Vicky Hallett: Maybe the old folks don't know what headphones are and don't understand that you're singing along to music? It's like when people first got those ear pieces for cell phones and I started thinking that crazy people who talk to themselves are really starting to dress better. No? Some of you are with me on this, I think.

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Arlington, Va.: I did a boot camp program through Fitness Image Results and it was a great experience. Having someone tell you what to do is a great motivator and really gets you to push yourself more than you ever will on your own. It was a great combination of cardio (mostly running, sprints some longer runs, jumping rope) and toning exercises using bands and your body weight. I also loved that it was all outside and all women. People were at all different fitness levels and the program was great for everyone. I would totally recommend them!!

Vicky Hallett: A vote for Fitness Image Results! And I see they offer a free demo class. Check it out:

http://www.firesults.com

Put your cursor over "Boot camp" and it's the second to last option.

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Midwest: I really need to try to flatten my stomach, but if I do sit-ups I seem to strain my neck muscles (even when I put my hands behind my head for support). What other exercises can I do to strengthen this area? Or am I just doing sit-ups wrong?

Howard Schneider: Well this is Pandora's Box, Xeno's Paradox and Rubik's Cube all in one question...

1)Sit-ups are themselves something of a controversial topic -- precisely because people hurt their neck. Unfortunately, it means your abs are not strong enough to do what you are asking them to do, so the neck tries to take over.

2)Strengthening the abdomen is only part of the issue -- there are a bunch of other muscles down there that you'll want to build.

3)None of this produces a flat stomach. That's an issue of how much fat is lingering down there covering up the good stuff.

4)There are a ton of exercises to strengthen the "core" muscles of the abdomen and back. The American Council on Exercise has a bunch in their library...

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Noise level: It's not the music, but the loud crashing sound that occurs when people drop weights. The noise is exceedingly loud. I wish that people could be more thoughtful and also more careful when lifting weights.

Vicky Hallett: Now that's a matter of simple gym etiquette. Not cool, people! (And not safe either...)

Howard Schneider: depending on the gym...check next week's column about when it's okay to drop your weights....

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Boston: Hey Misfits. Lately I've been in a gym rut. Spinning, weights, elliptical -- I just can't get into it, and get bored quickly. So instead, I have been walking a lot around the city, about 2-3 (sometimes 4) miles at a time. It's a brisk walk, although there are interruptions for stop lights. I realize this won't be as intense as doing 30 minutes on the elliptical, and I need to keep on doing weight exercises, but will this much walking help me stay in shape/lose some weight? Thanks.

Vicky Hallett: You're probably not getting your heart rate as high as you would at the gym, but if you're walking enough, you could be burning the same number of calories (if not more). So if you're enjoying it, keep it up -- it's only going to get more fun over the next couple of months. (I have to say I'm pretty darn shocked you're digging walking around Boston in February...)

But you're definitely right about needing to think about weight exercises, too. Get some strength training in your schedule, and maybe hit Beacon Hill to use that incline to give your heart more of a workout, and I think you'll be in good shape.

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Vicky Hallett: That's a wrap people! Thanks for chatting with us today. Hopefully, it was more pleasant than your memories of gym class...And sorry we couldn't get to everyone. You might show up in the paper, though. And remember you can always email us as misfits@washpost.com. Bye!

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