Vicky Hallett and Howard Schneider
Washington Post Health Section
Tuesday, February 26, 2008
11:00 AM
He's a veteran reporter, digging up the latest fitness news. She's an irreverent columnist with a knack for getting people off the couch and into the gym. Together, they're here to handle your worst work-out dilemmas and exercise questions.
Vicky Hallett and Howard Schneider are the MisFits, The Post's fitness writers. They were online Tuesday, Feb. 26 and took readers' questions.
The transcript follows
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Howard Schneider: I don't know about you but it makes me tired just to look at the photos that ran with today's column. I don't have a lot of experience with this type of lifting, but have found it very challenging the few times I have done it. As to balance and instability, that can be introduced into almost any exercise. Or you can just stand around at work on one leg, and then you'll really seem unstable.
Ready to chat?
Vicky Hallett: I personally like to stand on one leg while wearing running shoes, which is my way of segueing into the fact that Warren Greene, of Runner's World Magazine, will be talking footwear with us next week. So gather up all of your gear questions...And now, on with the show.
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Gym help: I finally took the first step to losing weight and joined the gym, effective March 1. The gym is a little overwhelming to say the least and I'm a bit scared. All of the classes are free (spinning, step etc.).
What are the best machines going to be for a first timer who really is there to shed the weight? I was planning on going every other day for about an hour -- is this going to be enough?
What would you recommend as your plan of attack? I'm 27 and my goal is to lose 50 pounds in the next 6 to 8 months.
Vicky Hallett: You are not alone! I don't understand why gyms don't do a better job with new members, introducing them to the equipment and getting them comfortable with the environment. That said, I think most gyms will offer you some guidance if you're proactive about seeking it out. Go up to a trainer on the floor (or even better, the manager), and tell them what you just told us.
If they have any sense at all, they'll walk you through how to use some of the machines, give you tips on form, and maybe even develop a mini routine for you combining both cardio and strength training. It is, after all, their job.
As for how much time you need to spend there to achieve your weight-loss goals, there are too many factors at play for me to answer that. My advice if you're new though is to build up gradually to make sure you're not going to burn out after the first month. And then you can add to your gym time depending on what kind of results you're seeing.
Good luck!
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Washington, D.C.: I have a conundrum, and I'm hoping you can help. I am in the process of losing weight (lost 15 of a goal of 25), and I've found that my weight yo-yos constantly. I have been really good about getting a good 45 min cardio workout and some strength training in 5-6 days a week for about 6 months, eating really well with very occasional (about monthly) splurges, such as a few pieces of chocolate, not the whole box. However, I have been plateaued for about three months, gaining a pound and losing a pound. Then, I was sick for a week and couldn't get to the gym, I didn't eat differently than normal but cut out some volume since I wasn't hitting the gym, and gained two pounds that week. I'm eating enough, I'm not starving myself, I'm drinking enough water, I'm varying my workouts, and I am not trying to lose more than I should (I am still well above a "healthy" bmi). Am I doing something wrong? I am so discouraged! Thanks for any advice.
Vicky Hallett: Gaining a single pound back and forth doesn't sound so much like yo-yoing to me as it does plateauing.
You've lost 15 pounds! That's awesome. But the last 10 is always SO much harder. And the annoying truth is that to see more progress, you're going to have to either up your exercise or scale back on your calories.
The other thing to keep in mind is that the scale isn't the end all be all. Weight isn't the only way to chart your success, and paying attention to the other benefits of exercise (more energy, feeling stronger) may help you keep on trucking.
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Washington, D.C.: What are good exercises for strengthening the core and/or for better posture? Thanks!
Howard Schneider: Glad you connected "posture" and "core." I think people often see "core" and substitute "abs." It's much broader then that, and includes the stabilizing muscles of the back, the glutes -- and arguably the big muscles of the leg. That's why it helps with posture.
Here are a couple of links. The first is an American Council on Exercise study that looks at which exercises are best for the abs proper -- they put the "bicycle" at the top of the list. In addition, check out a similar study on gluteals.
If you want some instruction, both yoga and Pilates are very "core-centric" disciplines that will help with posture and core strength. It also might be easier to dial into a class that fits your current level rather than try to walk through the thicket alone...
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D.C.: I signed up for the Cherry Blossom 10 miler, and since I signed up, I've been really slacking. Think there's any hope of getting in the mileage necessary to train for this?
Where are you guys in your training program?
Howard Schneider: Hey...Where do you stand? Still a month to go...My last long run was on the treadmill Sunday...Put in 9 miles...Now that's on the treadmill so it sort of does not count, but I felt the pace was decent -- just over an hour and a half...I guess the answer to your question kind of depends on where you left off and what kind of shape you're in...If I remember correctly, the online training for beginners was just hitting 40 minutes or so by the end of last week, so if you can do that much you're in business...Have you been using their training tool?
Vicky Hallett: Howard's totally going to beat me. I did my last run on Saturday and only did eight miles (also on a treadmill). But I did it in about 75 minutes...
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Falls Church, Va.: I've recently started a new job. I biked to work at my old job, but it was easy -- Falls Church to Vienna on the W&OD trial. My new job is in Silver Spring. Do you have any information on where I can find bike routes from Falls Church to Silver Spring -- especially ones on trails? I'm not a huge fan of riding on roads, and I don't like metro as much as I thought I would.
Vicky Hallett: Crossing state lines! How impressive! But I have to admit I don't know of a magical trail that can whisk you from Falls Church to Silver Spring. The friendly folks from the Washington Area Bicyclist Association (waba.org) might though. You could also try Bike Arlington (bikearlington.com) because maybe they'll have some clue on how to connect the W&OD to Georgetown so you can link up to the Capital Crescent Trail.
Any chatters have advice on this one?
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Weightlifting vs. swimming: I swim 3-4 days a week, 4000m average each time. I've been told forever that I must be lifting weights usually by men who do. I don't, it's all from swimming. So why do all the fitness advice people say that swimming is not enough, that I should be lifting weights too?
Howard Schneider: Hi...I love these sorts of "on the other hand" questions -- They usually involve great debates about the nature of strength and fitness.
Your swimming -- a repetitive motion at a steady resistance -- has trained your muscles for endurance. You're strong that way. There are other dimensions of strength -- how much you can lift at one time being one of the chief ones -- that the weightlifting crowd uses for their touchstone. Just guessing, but you're probably not as strong that way...
Which is better? My hope is to achieve a balance of both, so that I'm in reasonable shape across both of axes. There are others too -- like power, which is strength applied across time.
In addition, as an aging issue, while your are doing your heart and lungs a great service with those swims, you are not putting real weight on your bones -- and there is a lot of research showing that weight-bearing exercise is important to keep us upright in old age. And just as a general principle, diversity is good.
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Silver Spring, Md.: I have a balky knee that gets very angry whenever I try squats or lunges or any exercise that require a lot of flexing. Seated leg presses I can do pain-free, and the same with spinning. Any other ideas for leg exercises I can do?
Howard Schneider: Morning. A couple of thoughts. The leg press is a machine, which avoids having to use the knee to stabilize. In addition, it uses a lot of muscle -- including the glutes -- so there is plenty of your body helping do the work. I have found the same thing: I'll put four hundred pounds on a leg press, but maybe only use 30 in a lunge. They are very different exercises.
Lunges and squats do put stress on the knee. Not only is the motion taxing. But since it is a body weight motion you are by definition forcing the muscles and ligaments involved to do a certain minimum level of work -- you can't reduce it to less than you weigh.
One idea would be to shift to the machines for a while -- do leg extensions and leg curls on the nautilus or cybex to make sure the main muscles that stabilize the knee are in good shape. Then reintroduce the body weight movements gradually. Also, with lunges, keep in mind that you don't have to go out and back every time (the motion that aggravates the knee). You can stay in the lunge position and just go up and down (remember to do equal numbers on each side.
Lastly, here is a guide to some knee strengthening exercises that might also help...Good luck...
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Washington, D.C.: I know that the way to weight loss is to eat fewer calories. Is there truth though that certain calories tend to settle in certain areas of your body, or is a calorie a calorie and your body type determines where calories will settle? Thank you.
Vicky Hallett: Well, that's one way to lose weight. Burning calories through exercise is the other one -- and, of course, that's what we like to focus on here. But yep, a calorie is a calorie and your body is in charge after that. It's not like donuts immediately target one's keister, although it can seem that way...
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Common Cold and Working Out: Hi Misfits,
Those who workout regularly have dealt with this issue at some point. You feel a cold coming on and you are torn between resting and maintaining your exercise schedule. I usually choose to workout. Sometimes the workout nips the cold in the bud and life goes on. Sometimes the workout makes things worse including the cold. Any advice on dealing with this issue? I hate having to miss workouts because of an ailment.
Thanks.
Howard Schneider: Good question...I'm usually in the "don't give in" camp, except I pushed it last fall and ended up losing a couple of weeks altogether. Runners World had an interesting piece a month or so ago about how lengthy workouts depress the immune system for a few hours afterwards...So I am a little more attuned to that. My approach would be:
1) Don't do anything that risks infecting other people. If you are sniffly, keep you hands off my dumbbells.
2) If you do workout -- keep it on the light side (maybe that's the compromise?). A 10-mile run when you are starting to feel sick is probably going to make you sicker.
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D.C.: Hi guys,
I have a question about stretching. AS a kid, I was always taught that it was important to stretch before exercising. But I feel like I've read that it's a bad idea to stretch when your muscles are cold. So usually I just end up doing my stretching after I've finished my workout. Should I be stretching beforehand as well? Or should I do a short warmup, then stretch, then work out? What's the best way to go?
Thanks!
Vicky Hallett: This is something that's confusing to basically everyone. The conventional wisdom now is that you should warm up before you stretch if you're going to do it before a work out.
But doing it just at the end is probably okay, too. If that's what's working for you, I'd stick with it -- at least until the next study comes out.
Here's what the Mayo Clinic has to say about it, courtesy of CNN:
http://www.cnn.com/HEALTH/library/HQ/01447.html
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Capitol Hill: Hey Misfits! A couple weeks ago you suggested standing on one foot to balance and strengthen your core. I like that idea of strengthening moves that can be done while waiting in line, sitting at your desk, etc. What else do you recommend? Thanks!
Howard Schneider: While you are standing on one foot, do calf raises...
You can do isometrics (tightening the muscle without movement), almost anywhere: Put your hands together in front of your chest and push them into each other...Pull your navel to your spine to engage the abs...Squeeze the glutes or do mini-squats...And lastly, a fun one: When shopping, tighten the abs, lean across the cart, and skate the groceries to the car...
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Northern Virginia: I was very pleased to see your mention of CrossFit type conditioning in today's Health Section. Since I began a more intense type of conditioning training at Team Ruthless in Manassas, it has ramped up my level of conditioning to where I can honestly say that at age 53 I am in the best overall shape of my life. And having spent 30 years in the Army and the U.S. Marshals Service, I was no stranger to being in pretty good shape all my adult life.
Aside from the higher level of conditioning Team Ruthless has given me, from a quality of rest of life perspective I feel that my overall flexibility and range of motion has increased dramatically doing more full body conditioning. The full body conditioning concepts, which require more simultaneous moving of all the body parts, seem to have made me more mobile, and with less pain (in the knees especially), than I was several years ago. I can now deep squat, touch my toes, and just overall bend, twist, and spindle with less discomfort than before.
I highly recommend folks give this a try. It is an intense conditioning concept, and it is not easy in the beginning, but once you get that groove greased you will find yourself in better functional condition from a longevity perspective than any other conditioning philosophy. And believe me I have tried them all over the many years!
Howard Schneider: Thanks....a recommendation from the field....
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McLean, Va.: Good morning! I am just starting to lift weights and was curious if you had any exercises I could do to make my shoulders/triceps more toned and not so flabby? right now my weight-lifting routine pretty much focuses on my biceps and I know I need to work more muscles...I'd love to have great shoulders for the summer! Thank you!
Howard Schneider: Hi McLean...If you are only doing bicep exercises it is definitely time to broaden. As a general rule, you don't want to develop one muscle without paying attention to those that oppose it (hamstring versus quadricep...biceps versus tricep) because it leaves you at risk of the stronger side injuring the weaker one.
Check out the exercise demos on the Post site for tricep and shoulder exercises, but also consider paying a bit of attention to the rest of the body...
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Friendly, Md.: Ready to mix it up a little more with my regular workout. Do the weighted hula hoops work and which muscles am I working? Which pedometers work the best, nothing fancy just a counter.
Thanks!!!
Vicky Hallett: They do! And they work your core! Here's a link to an Express story about a weighted hoop class by Julia Beizer (y'all may know her as a Going Out Guru).
As for pedometers, I've liked ones by Omron and Sportline, but I'm sure there are other effective ones out there. I think there's a little bit of get-what-you-pay-for factor, so the absolute cheapest model probably isn't worth it.
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Need a circuit substitute...: Hi Vicky and Howard!
I have just started a circuit training program by Jillian Michaels and although I am sore all over, I can already see the result and am feeling great about it!
My question for you is this... based on the exercises given, there are some days I can't avoid going to the gym to use the equipment. But there's one circuit in particular where I can do all of the exercise with what I have at home, with the exception of three sprints on a treadmill (with a incline of 10). Any recommendations for equivalent aerobic exercise I can do at home? I guess I can try to get outside and sprint, but this sort of interrupts the flow of the circuit... I tried jumping jacks, but they don't seem to simulate the intensity of the treadmill workout. Thanks very much!!
Vicky Hallett: Jumping rope always kicks my butt. Or how about running up and down your stairs?
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Elliptical vs. Treadmill: Why does it feel like less of a workout when I use an elliptical vs. a treadmill?
Howard Schneider: Well in general, because that's what's happening...You get more of an assist from the machine on an elliptical because of the momentum you build up. Try cranking up the resistance a bit to counteract that if you like the machine for other reasons...
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Arlington, Va.: Howard, thanks for the great
After years of struggling with my weight and trying every fitness trend out there, I finally found CrossFit last year. It has completely changed my perspective on health and fitness, in addition to helping me lose 30-plus pounds. It's never easy (and often downright miserable) but the group workouts make it do-able and encourage me to stick with it. I hear people on this forum all the time asking about using/purchasing fitness equipment... but one of the most important things I've learned from CrossFit is that the equipment is unimportant -- all you really need is something to add weight and resistance.
I'd also like to put in a plug for the great trainers at CrossFit Fairfax, who started me on the workouts using a broomstick and have worked with me until I am now able to do the workouts using the full recommended weight.
Howard Schneider: Wndorsement from a crossfitter...thanks...Also might add that a new Crossfit gym just opened in Rockville, so that makes at least three in the area for anyone interested....
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Washington, D.C.: Well. I work full-time and am taking three masters classes a semester at night (so, gone 3-4 nights per week). I get up with not even enough time to put makeup on. I get home starving and want to either study or watch "American Idol." And I feel fat. I'm not -- I'm only 25 and at what I think is a healthy weight but I'm not at all toned. But I feel ugly. How do I break free of all this? Agh!
Vicky Hallett: It sounds like you should consider becoming a weekend warrior. Spend an hour or two on both Saturday and Sunday doing something active, and that should help you feel like you're not totally abandoning your body.
Also, I'd think about doing some simple yoga after you get back from class -- you could do sun salutations either during the commercials, or maybe as a study break every 20 minutes or so. It won't just make you feel more pretty, but it'll also allow you to manage your stress better.
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New runner's knees: Just took up running. Knees have been achy and stiff. Got new shoes, which has helped. Any other suggestions?
Working up to a 5K, at this point. Thanks.
Howard Schneider: Morning...give it time, and:
1) Make sure you are not pushing the speed. If you are just starting out, the joints and ligaments need some conditioning.
2) Consider periodic walk breaks. Web sites like coolrunning.com and runnersworld.com have good intro programs that will march you up to a 5k by gradually reducing the walk time and increasing the run time.
3) Cross train -- in other words, don't only run. Bike or swim one day a week to train yourself in other motions -- which makes you stronger and cuts down on the risk of overuse injury.
4) Lift weights if you have the time -- that way you are building muscle along with improving endurance.
5) Make sure you warmup, cooldown and stretch -- these things are annoying but really help....
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Arlington, Va.: Good Morning
I have been wearing ankle weights when I go about my everyday routine. I take them of when I work out. Am I benefiting from this or am I just fooling myself? I want to run more and I thought this would be a good way to help strengthen my legs.
Vicky Hallett: If your everyday routine involves a lot of sitting, it's probably not having much of an impact at all. If you're more active, it's certainly making your legs work a bit harder. Have you noticed a difference when you run?
If you're overweight or have joint problems, though, it's not the best idea, notes this column in the L.A. Times:
http://www.latimes.com/features/health/la-hew-askus10sep10,1,7001055.story
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Fredericksburg/Marine Corps Half Marathon: Last fall I registered for the half marathon thinking it would motivate me to exercise and lose the extra 15 pounds I'm carrying around. I prefer cycling and have even climbed up and over Vail Pass in Colorado several times on two wheels, but when I moved to Virginia last year I decided to take up running. I'm not much of a runner, but I began my training with enthusiasm and was running 3-6 miles a day 3-5 days a week right up until the holidays.
Since the first of the year I have not maintained my original momentum. Yesterday I ran 3 miles after a 3 week lull (and a terrible cold), but thankfully I'm not sore today (yet). The half marathon is May 18th and I'm worried about making up for lost training time. I don't care about a particular finishing time, I just want to complete the course and run as much of it as I can. I can't afford to join a gym, so I have to run outside no matter what the weather.
Two questions: How would you suggest I get my training back on track and can you recommend strength training exercises I can do at home with no equipment?
Howard Schneider: Illness can really screw up your endurance, so don't be surprised if you feel really slow and clunky for a bit. You should bounce back quick. The key is going to be how soon you can start adding distance to your weekly long run - that's a staple of training for an event like this. You have two and a half months, and since you had built up a base of 15 to 20 miles a week before, it should be doable. But you'll need to be persistent from here out...Runners World.com has programs for all race distances...I'd check them out and see where you'd slot in to one of their programs...
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Washington, D.C.: I might be alone in this...but could you guys stop telling us your personal times and things? It comes off as bragging to us "slowbies" and it really isn't encouraging at all.
Vicky Hallett: Sorry if it came off that way! Neither of us are runners and this 10-mile thing is really a challenge (for me, anyway). So we're excited to be making progress...
When I did my first 5K a few years ago, I had to walk part of it.
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For gym help: If you've never lifted weights before, you might consider easing into things with some toning classes, if your gym offers them. Be sure to tell your instructor if you have any back or knee issues, etc. Do that twice a week, as well as a couple of cardio classes. Spinning is excellent -- it's very effective and you can go at your own pace (and no one knows what that is because only you know how much tension you put on your flywheel).
I've found that, when I'm starting back from a long exercise hiatus, taking classes helps me to actually get to the gym and make my hour count -- you have to be there at a certain time, and someone else is telling you what to do. Once you're comfortable with that, you can move on to machines and free weights. Best wishes!
Vicky Hallett: All very sound advice. Thank you!
Taking classes will also let you meet some of the other people at the gym so it won't seem like such a scary place filled with strangers.
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Alexandria, Va.: When I'm at thy gym doing my cardio routine -- I've always seen the two levels of intensity listed -- low intensity for fat burn, and high intensity for cardio. I've always gotten on and just "gone at it" and normally end up at the cardio level -- but I am trying to slim down; does the fat burn actually help slim you down faster like the name suggests, or is it what you have to do to make any difference and cardio will always do you "better"?
Howard Schneider: More the latter, if I understand what you are asking...It has to do with where the body draws its energy at different intensity levels. That runs across a spectrum and the proportion changes as you work out harder. It takes the body longer to metabolize fat than to dip into some more immediately available sources of energy like stored muscle glycogen, but it would prefer to conserve those quick sources for when they are needed. So at lower-level, moderate exercise, you'll end up getting a higher percentage of the energy needed from fat; but you'll burn so many more calories at the higher level (all things equal), that you'll burn more total fat calories by working out harder....
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Washington, D.C.: Hello,
A few months ago I started adding weight training for my arms along with my cardio, and I'm really pleased at how well they toned up. What can I do to see the same affect on my abs? (I go to a cheapo gym and the only ab equipment is an incline board).
Vicky Hallett: How about planks, crunches and bicycles? Looking for more? Men's Health calls these six the best abs exercises of all time.
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Howard Schneider: Well that's it for me...Next week, as Vicky mentioned, we are all about shoes, so if you are in the market check out the Tuesday Health section and join us for the chat...We promise not to brag anymore, unless you ask about something we're really good at or give me a reason to bring up my lovely wife and darling children...
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