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, March 11 and took readers' questions.

The transcript follows

Discussion Archive.

MisFits Archive.

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Howard Schneider: Morning everyone...Ready for your questions, so chime in on stretching or any other topics...The weather is taking a nice turn. Have we all started gravitating outdoors?

Vicky Hallett: Although I think everyone who ran the St. Patrick's Day 8k can agree it was cooooooooold on Sunday...Anyway, let's get going.

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Alexandria, Va.: Howard -- I am 65 and retired. On Jan. 25, without doing any stretching, I took off walking at a brisk (for me) pace and walked 14 floors, taking the stairs at a fast pace while holding onto the railings in the condo building where I live, then came down the stairs while walking the 14 floors again. My husband walked with me twice on the weekend. He said each floor was the length of a football field. I did this for six days. Jan. 31 was a cold but nice day so I walked briskly on the sidewalk in front of our building for a half hour, never slowing down and making my turnarounds as quickly as I could.

On Feb. 1, I woke up with a very sore right knee and a limp. I didn't take ibuprofen because I am on other medications. On Feb. 11 I saw my primary physician and on Feb. 12 an orthopedic doctor. At their recommendation I began taking ibuprofen. Bottom line -- any time I think my knee is better and walk a short distance at a slightly faster than normal walking pace, the limp returns, although only slightly noticeable now. Can you suggest a knee rotation exercise I could do to help it heal? I am so eager to get back to brisk walking. Can you give me a timeline with regard to distance and speed? I was doing the stairs because doing so is considered a weight bearing exercise. I would really like to continue climbing them. Thank you so much.

Howard Schneider: Morning Alexandria and sorry about the knee. Sounds like you may have one of those too-much-too-soon sorts of injuries. I'd be interested in what your doc and ortho had to say besides dosing the symptom with ibuprofen. Did they give you a diagnosis? Recommend strengthening exercises? Tell you how long to stay off of it? Keep in mind that those trips up and down the stairs weren't just using your knee -- but lots of your lower body. If you leg and gluteal muscles weren't in shape to do the work, then some of the effort would get transferred over to the knee, and voila, knee pain. I try to make a conscious effort to "carry" the effort in my glutes when climbing stairs to avoid that very problem.

Since you are still having pain after six weeks then my advice would be to go back to your doctor/ortho and demand a better sense of what is going on and how to fix it. You don't want to spend the next 65 years on ibuprofen...To address the issue long term you're probably going to have to work at building up the muscles in your leg and torso. When you get back out there, stick to flat surfaces for a while until you build up your strength and endurance a bit. Meanwhile, here are some ideas about leg exercises you can do at home...Good luck!

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Alexandria, Va.: I've been running for a few years and feel it is time to up my game, so to speak. I've thought about joining one of the many running groups around town and I'm sort of at a lost about what would be good for me. I'm not tremendously fast but can do on average 5 to six miles and longer if need be. I did once try to do the Pacers running group, but they are also intimidatingly fast and lean, so I chickened out. Any suggestions?

Vicky Hallett: Have you taken a look at Arlington Road Runners(trainfordc.com)? They meet in Gateway Park in Rosslyn, which is probably convenient for you. And Reston is a bit of a trek, but I was just chatting with someone from the Reston Runners (restonrunners.org), and it sounds like a super inclusive club. So even if you're not shaped like a gazelle, you'll feel welcome.

Any chatters have better ideas?

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St. Pat's 8k, Washington, D.C.: Was the weather cold enough for you runners? Any particular race experiences you'd like to share?

Vicky Hallett: I am such a weenie and I totally considered just staying in bed! Holy cow. You'd think having 4000+ people (and a bagpiper or two) around you would make it warmer. But no.

And I know I managed to create enough heat to take off my hat, but seriously, hats off to the people out there in shorts. I don't know how you did it.

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Virginia: Good morning, Vicky and Howard. I recently started taking BodyPump classes at my gym, and I love it. I typically take two classes a week, and I still do cardio a couple of times a week, too. What I've mostly given up on, though, is using the Cybex/LifeFitness weight machines, which I used to do twice a week. Is that a mistake? I feel like I'm getting a pretty good strength workout with the classes, but I also wonder whether I'm missing something by not using heavier weights. (BodyPump does lots of reps with relatively light weights.)

Vicky Hallett: Hey there Virginia! I think the answer depends on how hard you're working those muscles of yours in the class vs. on the machines. Lots of reps of a lighter weight can fatigue you just as much (if not more) than fewer reps of a heavier weight. Listen to your body's cues -- do you love BodyPump because it feels easier to you? Then, you might have a problem.

Otherwise, I say stick with what you love. One way to check your progress is to hit the machines every once in a while to make sure you're maintaining (or hopefully even improving) your level of fitness through the classes.

Howard Schneider: Hey Virginia...Answer kind of depends on what you are after. If you are trying to actually build muscle, then fewer reps with heavier weight is the key. I have not done Body Pump, but my sense is that it is not designed to take you to that point of what's called "momentary muscle failure" -- where you literally can't lift the weight anymore. That is what triggers your body, as it recovers, to make the metabolic investment needed to create new muscle. Higher reps with less weight helps more with muscular endurance and is considered more of an aerobic activity. Some coaches would recommend alternating --- do those high-rep, endurance oriented sets for say three months, then switch off to a few months of muscle building...So the answer is, yes, you are missing something, but depending on what you're after you might not care...

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Mars Hill, N.C.: Vicky and Howard,

We all have our personal fitness plans, but I wonder if there is a universal way to measure fitness to evaluate how those plans are really working?

Is it how many push ups or crunches you can do, or your mile run time? Calories you can burn in 30 minutes on the treadmill, or weight you can bench press 10 times?

Is there someway to reduce it all to a score that you can gauge yourself against an ideal or average?

Vicky Hallett: Don't you remember the President's Challenge? That battery of tests for kids (you know, sit & reach, running a mile, etc.) is easy to find online if you wanna compare yourself to the ideal teenager. But even better for us adults is that the President's Council on Fitness has been hard at work on a comparable thing for grownups. The latest word is that it's going to be unveiled in May. Can you hang on that long?

Also, this seems like a good time to mention that the Council is doing a big push for the whole country to get involved in a broader version of the Challenge this year. It's about doing 30 minutes of any physical activity a day. And there are going to be prizes for the states that get the most people signed up and stuff like that. Anyway, if you're interested, you can sign up here:

http://www.presidentschallenge.org/national_challenge/

Howard Schneider: Interesting question...There is one stat that a lot of people point to called VO2 Max -- basically the amount of oxygen your body can process, based on your weight. More fit people have more efficient cardiovascular systems -- they need less oxygen at rest, and can effectively use a whole bunch more when their heart is really pumping. The only way to get an accurate read is at a clinic, but there are ways to estimate it.

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Gym help:

I'm female, 27, and I took the first step and joined the gym and I've taken the second step and started going. I've had the membership about 2 weeks and am realizing I'm turning into a gym rat. My goal is to really lose weight.

What would you recommend as my best plan of defense. Cardio and weights? I usually do 30 minutes on elliptical or treadmill and 30 minutes of upper body. I want to get the best "bang for my buck" so to speak but I don't want to get bulky (I'd like to tone up and lose weight).

Since I've been going I've not lost any weight but have more energy. I've changed my eating habits to incorporate healthy food.

Help.

Vicky Hallett: Cardio and weights (and, of course, flexibility too!) are the best plan for anyone. So it sounds like you're on the right track -- especially 'cause so many people aiming for weight loss only do cardio and forget that building muscle helps you burn calories all day long.

Right, so on to your bulky concerns. Don't worry about it! You're female, so you're not going to magically transform into a giant muscle overnight. It's really hard for girls to bulk up, and certainly at two weeks in, you're not in any danger of doing that.

The most bang for your buck is going to come from doing compound exercises that work as many muscles as you can at once. Think about doing bicep curls while you squat, for instance. Not only are you getting at your upper body and lower body, but you're more likely to raise your heart rate and get some cardio benefit, too.

And glad to hear you're already seeing results from your new routine. keep it up, and I guarantee you'll see more!

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Alexandria, Va: Howard, your column today contained the statement, "And you should never stretch without warming up first." What would warming up entail?

Howard Schneider: As a basic rule -- breaking a sweat. We addressed this in a column a couple of weeks back. It takes your body roughly five to ten minutes to switch from the system that supplies short-term energy needs to the aerobic system...That process raises the body's core temperature a degrees or so, redistributes blood to the muscles and kind of loosens things up...So you can jog slowly a bit, do jumping jacks -- anything to raise the heart rate and get ready for work...

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Midwest: Good morning,

Thanks for your columns and chats! Can you offer some words of encouragement? I was training for a May marathon until about a week ago, when I slipped on some ice during my long run and sprained my ankle. While I'm walking much more easily now, running again is still a ways off. Clearly, the best thing to do is let my ankle heal and focus on cross-training so as not to exacerbate the injury, but despite my efforts to stay positive, I'm still frustrated and disappointed to see the marathon move out of reach. I'd appreciate any advice or words of wisdom you have to offer.

Thanks!

Howard Schneider: My word of encouragement is this: Your best revenge on the lousy Midwestern weather that FORCED you to run on ice would be to stick it out, do the best you can to keep in shape over the next few weeks -- and circle the date for the event you're going to finish once the leg heals. Ice and accidents are out of your control...Maybe treat yourself to a nice fall event on the West Coast? I here Hawaii is lovely in October....

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Jump Rope: Can I get a good cardio workout jumping rope? I can't always get to the gym, but I want to do something. Thanks!

Vicky Hallett: Um, yeah! Have you ever jumped rope? It's completely exhausting to keep it up for an extended period of time. And they're always doing it in boxing movies during training montages -- I think, as a rule of thumb, anything they do in those montages will kick your butt.

Here's a sample workout from iVillage if you're looking for structure:

http://yourtotalhealth.ivillage.com/diet-fitness/the-jump-rope-workout.html

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Fairfax, Va.: I enjoy Pilates, but have real problems with the "plank" series due to lack of upper body/arm strength. Any ideas? I do weights other days, but really struggle with the Pilates moves. Help?

Howard Schneider: Yea the plank is torture, no matter how strong you are. When you are in that posture, do you find that your arms and shoulders want to give way before the "core" muscles in your back and belly? Are you doing them with arms extended or on your elbows? Planks are billed primarily as a core exercise, so it might be that what you think is an upper body issue is really your midsection starting to sag and your upper body being dragged down with it...So first off, think about what's really failing, and try to add to this incrementally: If you can hold it for 15 seconds today, try to make it to 17 next week. Also, do them in your home on the off days -- you can get "better" at exercises like this with practice...Lastly, when you "do weights," are you hitting all the muscles, or just doing biceps and triceps? If you want to get stronger, you need to make sure you are lifting a heavy enough weight so that at some point within 12 or so repetitions you can't lift it anymore. Also, don't just concentrate on a couple of muscles -- your shoulders and back need attention as well as the arms...

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St Pats 8K: The race was cold, but was a good reality check for the Cherry Blossom 10 miler. It is going to be hard, but if I stay at the same slow and comfortable pace, I won't be swept up by the slow bus. I just wish that they had more mile marker signs. I only saw 2 and 4.

Vicky Hallett: I know. The whole time, I was like, "I'm going to have to run twice this distance in less than a month. Oh dear."

And I didn't see a single mile marker! Just at mile 2, one of the orange flag wavers said, "You've got a 5k to go." That was definitely annoying. I had no clue what my pace was until the end.

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Falls Church, Va.: I am tired of my gym routine. Instead of working out on the treadmill for 30 minutes six days a week, I have signed up for dance classes that are 90 minutes each for two days a week. Is it better for my body to work out 6 days instead of 2, even though the amount of minutes is the same?

Vicky Hallett: Although dance can be an amazing workout, the thing with dance classes is that you're usually not working hard the whole time. You're going over the choreography, maybe waiting in a line to do a combination across the floor, watching while half the class does the routine...So although you'll be spending the same amount of time in an exercise setting, you probably won't be getting the same amount of exercise.

That said, if you're tired of your gym routine, and this sounds cool, try it! And then figure out how you can squeeze in a bit more activity on a daily basis -- maybe even just practicing the moves you've been learning for 15 minutes and then taking a walk.

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Maryland: Morning Vicky and Howard,

I need some suggestions for exercise. I am 50 and like walking but find it a little boring. I was very much into Turbo Jams videos, I liked the pace and music and love doing cardio, however I seemed to have hurt my hip muscle in doing this tape. I would like to try other things but am a little afraid of hurting myself again. It stinks getting older!! Can you offer some words of wisdom?

Thanks

Howard Schneider: Hi Maryland...first off don't make this an all or nothing proposition -- you don't have to only walk or only do dance videos. Mix it up -- limit the walking to a good long stroll on the weekends, and make them special -- find new trails, take hikes in any of the incredible number of parks we have around the region, revisit the Mall and the monuments downtown -- point being, we all get sick of our neighborhoods if that's where we spend all of our time, so plan a couple of excursions and see if that rekindles your interest.

As far as other stuff to try: if the hip is hurting, get in the pool -- swimming is a safe and low impact activity that's great for the body. Give the exercise bike a try and see how the hip likes that, and if it goes okay think about investing in a real bike to enjoy the upcoming spring. Lastly -- and this is a step away from Turbo Jams -- there are a ton of yoga videos out there that might open up some new avenues for you, as well as helping recondition that hip. A local company, Acacia, has quite a wide selection...Good luck...

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Washington, D.C.: How can I burn calories while sitting at my desk? I'm here 10 hours a day. I work out at lunch, but there's a lot of lost time when I'm sitting here on the computer.

Vicky Hallett: Well, you could try to get your boss to spring for a Geek-a-Cycle:

http://www.slimgeek.com/index.html

But the easier (and cheaper) option is probably just getting up every once in a while. If every hour, you spend five minutes doing simple exercises (walking around, leg lifts, crunches, resistance band moves), that's another 50-minute workout you've just slipped into your day. And your eyes probably need the break anyway...

Howard Schneider: You could also try the infamous stretchy band...Bring a Swiss Ball to work and sit on that instead of your chair (good for your abs and back, and pretty much enforces good posture)...Get a couple of small dumbbells and just keep them going, or, if that seems a bit much, a couple of those hand exercisers...Does you boss own a jump rope?

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Re: sore knee and leg limp: Howard, thank you so much for your comments regarding my knee and leg and for including the link to exercises. My husband went with me to both appointments and we both agreed that we will find an ortho in a different practice when we return for further advice. With regard to your questions, doc referred a diagnosis to the ortho. Ortho thought it might be arthritis and had three x-rays taken. Looking at an x-ray, he said I have the knee of a 4-year-old. Neither doc nor ortho suggested stretching exercises. Ortho said to refrain from walking and avoid stairs until it is better. He predicted it would be better in three days by taking 400 mg. ibuprofen three times a day. Again, I appreciate your thoughts, as will my husband, and I look forward to doing the leg and torso exercises.

Howard Schneider: I gotta ask: Is having the knee of a 4-year-old good or bad? I assume that means no arthritis and your knees are pretty flexible...You might also consider seeing a physical therapist -- it really seems like this has gone on a long time, and PTs are trained in looking at how your whole chain of movement fits together and seeking out the strength or postural imbalances that might be affecting things. Check out our column today on how my son's elbow pain was tied into his shoulder...

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Alexandria, Va.: So, I am signed up to run the National Half-Marathon on March 29. A bout with the flu lasted several weeks in Feb, and set back my training a bit. I am back on my feet, and have run 8, 8 and 10 miles the past 3 weekends.

With just 2.5 weeks to go, what should I do to maximize this time left so that I can finish the race (13.2 mi)? My 10 mile run Sunday took me 1 hour 33 min, a 9 min mile, which is about right for me at this distance, so my pace does not appear to have suffered, just my miles logged. Thanks!

Howard Schneider: Howdy Alex...Just checked the Runner's World half marathon plan for beginners (sorry if you are not one, but better safe than sorry...)...They do not take the long run past ten miles (that's consistent with marathon training, which I believe caps the long ones at 20 and counts on your other training, the taper week, and your willpower for the other six)...So you're in luck on that count. I'd suggest dialing into their program at roughly week 7 and carrying on from there...

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Philomont, Va.: Hi,

I'd like to know your opinions on rowing machines. I need something to complement the horseback riding and walking that I do now.

I'm also coming back from a six-month illness that's left me out of shape both cardiovascularly and strength-wise. I'm pretty much starting over completely. It would be nice to have something I could do on the 2-3 days a week that I can't manage to walk and/or strength train. I've had a treadmill for about 10 years that I have used consistently when I wanted to, so I'm not worried about buying a new machine only to not use it.

Would a rowing machine be more of a total body workout than a treadmill? What about efficiency--I can walk 2 miles in 30 minutes, but jogging 3 miles in 30 minutes would be better--how does a rowing machine compare? My primary goals are aerobic fitness and core strength, and if I can work on both at the same time with a rowing machine that would be great!

Vicky Hallett: I happen to have a high opinion of rowing machines! And they certainly fit the bill for your needs in terms of working both your cardio and core strength. But efficiency is really what you make of it. Just as you say, you can have an easy treadmill workout, or a tough one. The same is true of rowing.

One thing to remember is that you can't just calibrate a rowing machine to give you a hard workout. You have to push yourself with each stroke.

Anyway, I wouldn't say a rowing machine is a better workout than a treadmill, but it's different. And that's always something to strive for in fitness.

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Swimming question: Once upon a time I was a competitive swimmer (high school and college) and now I swim for my workout. Here's the thing: I HATE weights. Can't stand them. They're boring, don't feel good, and all that happens is that I bulk up. And I'm trying to lose weight!

So my question to you is this: I currently swim for half an hour for "cardio", ie, racing or near racing speed to get the heart rate up. If I then swim 30 minutes of "stroke work", ie, focusing on each stroke, pulling the whole way through deliberately until my arm muscles ache, and kicking for strength-building until those muscles ache a bit...am I basically getting at what weights do? Isn't the point resistance and strength?

Thanks!

Howard Schneider: Sounds like a great workout, and like so many of these questions it depends on what you're after. It certainly is keeping your heart in shape. And it certainly is keeping your muscles strong from an endurance perspective, and helping you keep weight off. That's not the same thing as a weight training program designed to build muscle. Nor, I am going to venture, is it going to have the same "weight-bearing" effect on your bones and and joints and ligaments -- because after all your body is still suspended in water, no mater how hard you're pulling. Maybe you could do say a session a week with actual weights, trying to set some limits so you don't bulk up.

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Washington, D.C.: What do you guys know about weight loss supplements? I have been exercising regularly and eating well but was thinking of trying one of them. What do they do -- increase metabolism and/or suppress appetite? I know that whatever weight you lose you will gain it back when you stop taking them but I am looking to lose a couple for a wedding in a couple weeks. Thanks!

Howard Schneider: Everything I have read flashes: Stay Away...I don't get the sense that "crash" weight loss is either healthy or real weight loss -- probably more the result of dehydration, depletion of muscle glycogen, and your body starting to cannibalize muscle tissue. Plus there's a strong suggestion that you'll gain even more back -- your body won't trust you not to starve it again...No wedding -- including your own -- is worth it...

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Bethesda, Md.: I have been playing competitive volleyball for a long time and it was always my understanding that you should stretch before and after playing. It seems like in the last year I have been seeing info in the news and magazines that you should just warm up (ie: a few laps or jog in place) and NOT stretch BEFORE playing or just a little bit. The info I saw wasn't very extensive so I am not sure what to do. Any thoughts?

Howard Schneider: Our column today looks at stretching, but more from the perspective of a person pursuing endurance events or casual exercise. The advice for competitive athletes is a bit different, and depends on the sport. Volleyball is going to require lots of plyometric strength for jumping and bursting from side to side. Athletes in those sorts of sports are often advised away from long static stretches before matches because it degrades top end performance. They might do dynamic stretching -- held just a couple of seconds -- or more specialized stretches meant to gear up muscles and limbs specifically for the sport...Again, this is all more specialized than what we wrote about today...

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Union Station: Hi! I've been going to the gym about 4-5 days a week for the past two weeks in hopes of building some muscle, especially in the arms and legs. I'm 24 and weigh around 106, so I am not hoping to lose weight, but I don't seem to be gaining any muscle. Should I be doing more heavy lifting? I'm a runner so have mostly been doing a lot of running at the gym (30-40 minutes on a treadmill) and lift 3 of those 5 days.

Vicky Hallett: We need to back up a sec here. You don't seem to be gaining any muscle. After two weeks of lifting. Well of course you haven't yet! These things don't happen instantly! And at first, most of the changes in your body have to do with doing exercises more efficiently. It's only after that's happened that the muscles start growing.

My main advice is don't freak out and start adding lifting to your schedule every day -- three is more than enough. That's a recipe for overtraining, and your muscles won't have time to recover (and grow!).

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Anonymous: Misfits, I need some motivation. After playing college basketball and graduating last May, I've only worked out a handful of times. I was nursing a back injury that really needed some rest, and well, to be honest I hate working out without playing sports. I want to get in the swing of being active again (besides the obvious random pickup games and tennis which I play on the weekends sometimes). I would like to work on my core stability and also tone my abs and legs. And since I'm newly employed, it would really serve my budget well if I could do it without a gym membership. Help!

Vicky Hallett: If you hate working out without playing sports, then you should be playing more sports. League play is usually way cheaper than a gym membership -- and spring weather means there's a ton to join right now. I don't know if you're in D.C. or some other corner of the globe, but wherever you are, you can probably find a team that meets regularly, giving you some structure to your exercise routine. And more importantly, motivation!!

Maybe some teammates will want to train with you on the side? Or you'll be inspired to get an abs workout in on your own time if it'll help your game? Not wanting to lose can be a powerful tool.

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Howard Schneider: Okay guys....Time to sign out...See you next week....

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Vicky Hallett: Confidential to "Yay!": Thank you!! And as always, feel free to email us your questions at misfits@washpost.com...Bye.

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