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, April 8 to take questions.

The transcript follows

Discussion Archive.

MisFits Archive.

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Howard Schneider: So I have some advice for Vicky's fiance: Don't stray too far from the central heating, because she will flat leave you. She ditched me after the first mile of Sunday's Cherry Blossom run and while I got a glimpse of her on one of the bridges, coming back the other way, the only other communication was the following pair of cell phone messages:

9:43 a.m.: "Howard, are you finished yet. I am by the bananas."

9:46 a.m.: "Howard, are you finished yet. I am cold and wet and going home."

Anybody else have stories of being ditched that they want to share? Fire away, or we could talk about hamstrings if you prefer. My favorite ones are bacon...

Vicky Hallett: That's not entirely fair. I yelled, "Go Howard!" when I saw you on the bridge.

And seriously, it was soooo cold and wet.

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Washington, D.C.: Okay, MisFits, a physics question for you. I'm running round and round the little indoor track at my gym when my inner dork rears its head. I remember back to the days of high school physics, when we learned that changing direction is the same thing as acceleration. So, the more twists and turn in my path, the harder I'm working, or have I dropped a variable somewhere so my equation doesn't work. The things the mind thinks of when you forget your iPod.

Vicky Hallett: The only thing I remember from physics class is that dropping an egg from a third story window and making sure it doesn't crack is way harder than you'd think.

But I'll take your word for this changing direction = acceleration thing.

I think more importantly than burning calories though, changing direction quickly hones your reaction time. It might not be so critical when you're just running (unless you're being chased by a bear or something), but that'll really come in handy for sports like basketball and soccer.

And switching up your path is good for the mind too! Although you don't seem to have any problems in that department...

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Silver Spring, Md.: Hi V and H,

I've been challenged by a former exchange student, who's like a son to me, to be able to do 10 pushups when we visit him in Norway this July. Currently I can do about 3. I'm a generally fit 47-year-old woman, but I've always had a terrible time with push-ups. What exercises would you recommend to help me meet this goal? Thanks -- I'd like to do my part defend the honor of the U.S. in Norway!

Vicky Hallett: There are exercises that work the same muscles, but to do more push-ups, you have to do push-ups! You're off to a great start with three.

What I'd do is complete those three push-ups you've already mastered every day for a week. Then next week, try doing four. Can't do it yet? Keep trying. If you can add one push-up every two weeks, by July, you'll be at 10.

Go USA!!

Howard Schneider: Other thing is to do those three, then do "negative" pushups until you're spent. In a negative pushup, you help yourself to the top of the exercise (using your knees or whatever), then lower yourself as slowly as possible...This "eccentric" phase of the exercise will train the same muscles, but lets you "fight" gravity at your own speed, instead of having to overcome it by pushing up....If you do the negatives to exhaustion, bit by bit you'll build the strength to do more full ones...Good luck...

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Fairfax County, Va.: Good morning Vicky and Howard. Do you know of any facilities in the Northern Virginia or D.C. area that have open gymnastics sessions for adults? I'm primarily looking for somewhere to practice on a mini-trampoline, vaults and rope climbing. Thank you.

Vicky Hallett: I've done adult gymnastics at Preston Gymnastics in Gaithersburg, which is pretty fantastic. But that's probably too long of a trek for you...

I don't know anything about Cardinal Gymnastics (cardinalgymnastics.com), but it's in Fairfax and seems to have open gym time. Another idea: Loudon Gymnastics (loudongymnastics.com), which has adult classes.

Any chatters have tips on flipping in Fairfax?

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Washington, D.C.: Thanks for taking my question: What does, say, ten minutes in a sauna or steam room really do, post-workout?

Howard Schneider: Other than make you lose even more water than you've already lost? And further inflame any damage you've done in your workout?...Hmmm....Seriously, I'd love to hear from the crowd on this one, but the folks I have been running with -- and the research I have seen on this general topic lately -- recommend against leaving a workout and exposing yourself to heat. Now how different a hot tub or a hot bath is, say, from a sauna or steam, I don't know. But the general idea is that heat after a hard run, say, can exacerbate swelling, when what you want to do is curb it.

If that's not an issue -- if you are not working out hard enough for that sort of thing to be a concern -- and if you are adequately hydrated, then I'm not sure there's any particular benefit or harm done in a post-workout soak...

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Alexandria, Va.: Hi Vicky and Howard, Hope you can help.

My exercise routine is this: 30 minute video using resistance cord, 20 minute 1-percent incline treadmill walk at 3.9 mph, 15 minute recumbent bike, and free weights to end the routine -- all in that order.

Here are my few questions:

Should I do the cool-down at the end of the video before I start my walk? Or should I stop the video while my heart rate is still up (forget the cool-down) and directly hop on the treadmill for my power walk?

I'm 5-3 and stuck at 140 pounds. To effectively lose more weight on this routine, what would you suggest I do more?

Thanks for your help.

Vicky Hallett: Here are my few answers!

I think the cool-down call is up to you. If you need a little downtime before starting part two of your workout, it could be a good break. If you think it's a waste of time, skip it.

To lose more weight, I think you probably know the answer: walk faster, bike harder and lift heavier! (Or eat less.)

And although it's awesome you've found a routine that works for you, doing this exact same pattern every time you exercise is going to impede your progress. Your body gets used to activities you repeat and then burns fewer calories while doing them. So maybe once a week, try to do something totally out of the blue. And rotate your free weight exercises! There are plenty of ideas at washingtonpost.com/fitness.

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McLean, Va.: Hi,

I have question regarding core workouts vs abs workout.

Is it better to just do the core workout since this routine tackles the overall body (abs, back, etc.) while the abs workout is targeting a specific area?

Howard Schneider: All of that "stuff" works together...Doing endless ab exercises -- at the expense of your back and glutes -- might make you look great in a bathing suit (at least from the front side), but is a set up for problems down the road. The shift in emphasis towards "core" training recognizes that the muscles along the spine and in the lower back, the deeper abdominals (not the six pack show muscles), the hamstrings and glutes, do a lot to keep us erect, moving and pain free, and need to be kept healthy...

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Foggy Bottom, D.C.: Any ideas on boxing locations in and around the D.C. metro area? All I could find is Thai Boxing, or something martial arts related. I really just want a boxing gym strictly for the purposes of learning how to box, and of course sparring. Any help would be greatly appreciated!

Vicky Hallett: If you're feeling fancy, there's boxing right in your neighborhood at The Sports Club/LA -- you can take one-on-ones or duets in their dedicated boxing area.

If you're looking for something grittier but still yuppie-friendly, there's Third Power Fitness in Adams Morgan. They get a lot of college kids and grad students in there for classes, and you can take private tutorials too.

I've never done the boxing classes at BodySmith (on 14th St., near Logan Circle), but they have them too.

And out in the 'burbs (if you don't like these D.C. options) check into martial arts places. A lot of 'em offer boxing, in addition to Muay Thai, BJJ and all that.

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Adult Gymnastics: There is an adult gymnastics class offered by Arlington parks and Rec -- not in Fairfax, but held at the Barcroft community center. Really fun class and a great group of people.

Vicky Hallett: Sounds fun to me...I should check it out! Is there anything in this world better than a trampoline?

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Washington, D.C.: I convinced my girlfriend that a combination of weight training and cardio activities is the best method for keeping off unwanted pounds (eating health too of course). The problem is that she is convinced that the weight training portion will cause her to increase muscle mass and thus look un-feminine. How can I convince her that those worries are far-fetched and require a great deal of calorie consumption and hardcore training?

Vicky Hallett: Get her a subscription to Self or Shape or Women's Health! She'll see tons of pictures babes who totally work it out and aren't bulging like body builders.

Or, maybe get a uber-feminine trainer at your gym to talk to her about it? (After showing off how much she can bench press?)

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Vienna, Va.: Good Morning! Our almost 13-year-old boy plays tennis, but needs to strengthen his upper body and arms. What equipment do you recommend we buy that he can use through the years? He's been asking for a bar (?) that he can pull himself up on. Is that recommended for this age? What other exercises/machines do you recommend for his age in terms of resistance training, muscular strength and endurance? AND can these be bought at Sears, etc.?

Thanks for taking my question.

Howard Schneider: Morning...Good question...There has been lots of controversy about kids and strength training. One body of thought says to play it safe: the "growth plates" at the ends of the bones of teenagers are still open, and at 13 may have a few years to go...So heavy-dutying weightlifting is probably out of the question for another year or so, and any use of weights probably ought to start with a talk with the pediatrician and his tennis coach.

But there is more to strength training than weights, and his request for a pull-up bar is a sensible one. Those types of bodyweight exercises are good ways to start. He should be working with pushups as well. Also -- though it wont be very romantic in the eyes of a 13-year-old -- resistance tubing, used consistently, can give his upper body a safe workout. (And the great thing about tubing is that it is very scalar -- you don't have to jump up in five or ten pound increments, like a dumbbell, but simply shorten it or grab it a little bit tighter to increase resistance...)

All of this stuff -- chin up bars and tubing -- is available at sports authority and probably sears and target...Good luck (and don't neglect the weak side...)

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Boyds, Md.: Good morning, MisFits, and thanks for your help.

I've recently started working out with weights. How much time should I wait between sets? I'm doing 3 sets of 12 reps, and I've set the weight so by the 12th I'm straining. And should I rest before going to the next weight station? I try to break it up so I do a chest press, then go to the calve machine, back to abs, then to biceps. That sort of process.

Thanks much!

Howard Schneider: Morning and good question...This is one of those everybody-has-a-different opinion questions that can stir up a hornets nest, but here are a couple of things to think about.

1)For the type of general fitness weightlifting that you and I would do, it is easy to overthink and let it all become too complex. Fact is, whether you weight 30 seconds or a couple of minutes probably won't make that much difference. What feels right to you? What fits your time constraints? (No need to wait between machines, BTW).

2)The more complicated answer gets into personal goals, how the body cycles through different energy systems, and whether you are lifting what for you is a heavy weight. The more intense strength building routines would involve fewer reps, heavier weight, and a longer wait (maybe as long as three minutes), to let the muscle and the short-term energy system more fully recover. Higher-rep, lighter weight programs train more for muscular endurance, rely more on aerobic energy and don't require that much of a wait between sets. The strict time limits that some people follow is based on an effort, in part, to focus on a particular energy pathway, and the rest is scheduled accordingly.

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Army 10 miler: Good morning Misfits! My company picks up the tab for the Army 10 miler registration (woohoo!). So this morning I signed to run. Now the reality is that I don't run. Period. I rock climb, telemark ski, mountaineer, and road cycle. Needless to say I'm in decent shape but have zero base from a running perspective. Do you two have any recommendations of Web sites that offer training regimens, i.e. run this far week 1 with x miles day 1, y miles day 3, etc? I really don't know where to start but given it's 6 months away is a 7.5 - 8 minute pace doable?

Howard Schneider: Hey...Where do you work? That's a nice benefit...Plenty of training options. It will take to long to type hyperlinks but runnersworld.com and coolrunning.com all have online training programs for different distances that you can adapt to your fitness level. I believe the Montgomery County Road Runners' site also has some training links. The road biking has likely given you a good aerobic base so finishing won't be a problem. To reach your goal pace pay attention to the tempo and interval runs, which will have you run some distances at your race pace, some faster and some slower...

One tip: check out the course early, and see whether it is hilly, flat, etc. That may help you decide, for example, whether to incorporate more explicit hill runs...Good luck....

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Anonymous: Where is that Pulitzer for all the informative and entertaining fitness columns?! I think you two got robbed!

Howard Schneider: They have a bag limit now, and the Post reached its max before they got to the Quirky Lifestyle category...

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Alexandria, Va.: How do I schedule my work out around the Washington Capitals 1st round playoff vs the hated Flyers?

LETS GO CAPS!!!

Howard Schneider: Take your skates to the game and become the first NHL halftime streaker...

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Charlottesville, Va.: Good morning Vicky and Howard!

I've read a couple of articles over the past few months that sit-ups and crunches are not the best workout for the abdominal muscles. To quote one article, "sit-ups and crunches strengthen the rectus abdominus but they elongate the transverse abdominus muscle, causing the lower abdominals to POUCH! Arghh! Is this why I'm not achieving my goal of a flat stomach?

Vicky Hallett: I'm not sure your crunches are to blame for your tummy woes. It could be that you just hold your excess weight there or that you're stressed (which makes your body hold onto belly fat).

If you're looking to shake up your abs exercises, there are plenty of moves beyond crunches and sit-ups though. There's plank, boat pose, reverse crunches (where your torso stays flat on the ground but you lift your knees up), etc.

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Quick biking question: Can you or the readers recommend any relatively flat bike trails or paths in the Franconia/Springfield area? Thanks!

Howard Schneider: Throwing this out to the crowd, but if you go to www.waba.org -- the Washington area bicyclists association -- you'll find a bunch of downloadable maps, including one of trails throughout Fairfax....

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Cherry Blossom run: So, Vicky, did you make it to the finish? It was cold and wet -- I did my run through the neighborhood at about 8:00 that morning, and thought about all the CB runners!!

Vicky Hallett: Heck ya. And before Howard...which is why I was waiting with my well deserved banana.

But why on earth were you running outside in that rain if you didn't have to??

Howard Schneider: At 28 and and XXX,XXX pounds lighter, you should have finished before me...

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Re: adult gymnastics: I've heard that Capital Gymnastics in Burke (VA) has some adult classes. Also, for Maryland, Emilia's in Columbia does as well.

Vicky Hallett: I wonder if any of them will let you have adult birthday parties. That would be amazing.

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Boyds again - re: personal goals: I'm looking for a balance between tone and size. I don't want to look anything close to Mr. America, but I'd like something a bit more than a swimmers body. Swoonable, if I may coin a word. Does that make sense?

Thanks again, and Y'all rule!!!

Howard Schneider: Hey...Swoonable is a great word..."I don't like great, but I'm swoonable..."

Based on your first note, I think what you might try is focusing less on the time between sets, and more on what you are feeling like at the end of each one. Use enough weight so that when you hit that 12th rep, you really have hit the point of muscle fatigue/failure...Next time, add 5 to 10 percent and aim to get eight repetitions. Work back up from there. As a guide post, give it a minute between sets....

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Washington, D.C.: do you or the chatters have any suggestions for curing a shin splint? I'm pretty sure that's what it is but I'm not sure how long it should take to heal. (I am absolving all with suggestions from any liability.) thanks.

Vicky Hallett: We've dealt with the shin splint issue before, and the fact is that doctors don't entirely understand what causes them. Which is annoying.

It may be due to running in shoes that are letting you pronate too much, so check what's on your feet. Also, what kind of surface are you running on? Concrete can be rough on the body. Maybe you're running on the side of the road, which is uneven?

As for a cure, stop running until you feel better! This article from Runner's World offers a few other suggestions:

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Cherry Blossom Runner: Was anyone else upset by the very large number of people using iPods despite the explicit ban on headphones? I understand that some people run with music on their own, but why do they feel that they are above the rules in a race? Please be considerate of your fellow runners; ditch the headphones on race day, stay aware of your surroundings and move to the far right if you choose to walk. Thanks!

Vicky Hallett: I called a friend out on it, and she said she really can't run without music. But then she really can't hear people cheering from the sidelines, which is clearly the best part about running a race.

And I'm a rule follower, so I don't get it.

(Also, Howard, I'm 27...)

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Tennis: Hi Vicky and Howard! I'd like to get into tennis because it looks like a lot of fun and great exercise. Problem? I'm overweight (hence wanting the great exercise) and get winded very quickly. I can walk a lot or bike a lot, but anything like running for even a short distance and I lose the ability to breathe. Do you have any suggestions to combating that irritating side effect and helping me build my stamina enough to last through a set of tennis? Thanks so much!

Howard Schneider: As Vicky said a few minutes ago about pushups, the only way to relearn how to run is to...start running. Now since you have a couple of activities to fall back on, use those to help with the weight loss for now (and yes, that means scouring your daily menu to see what is doing you in there)...And keep in mind, there are sets of tennis and sets of tennis...Do you have a partner to hit with? Are we talking long, aggressive rallies, or quick games with lots of double faults?

Here is one idea for tennis: Start with doubles...A lot less running there, and it will get you in a match without having to serve half the games and cover half the court. Or...get some friends in a round robin -- winner stays on the court...

Meanwhile, you can build your running stamina by turning your walks into interval workouts. Start with, say, a one minute jog every five minutes, and build up from there..

Since summer is approaching, check out the tennis leagues that many local county and city rec departments sponsor...

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Roanoke, Va.: Hi, Vicky and Howard. I have a treadmill question for you: What are the benefits of running (say, 5-5.5 mph) at a zero incline vs. walking fast (3.5-4 mph) at an incline of between 5 and 10 percent? I'd love to tone my butt and thighs, and I feel like incline walking does a good job of that. But am I getting the same cardio benefits as I would if I were running? After 30 minutes of walking, my heart rate has definitely increased, and I feel pretty tired.

Howard Schneider: Morning Roanoke...Look to your heart for the answer to that one -- literally....Changing the incline shifts the emphasis around in terms of the muscles you are using. Whether that combination of incline and speed requires you to work at the same intensity as a fast but flatter run -- that's something you should be able to feel. If the treadmill has an on-board heart rate monitor, use that as a gauge. If not, then rate yourself on a 1 to 10 scale -- with one being a lazy afternoon on the couch with the remote control, and ten being gasping-for-breath...Does that feel the same in both workouts? BTW, if you want to be sure, why not do a bit of both? Or use some other lower body exercises to strengthen the backside and use the treadmill to work on your running...

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Manassas, Va.: Hello and thanks for this chat -- very informative. I know you've answered these kinds of questions before, but I'll ask anyway -- how do I know if I am eating too little? Background: I lost about 20 pounds from Memorial Day last year through January of this year through a combination of dieting (1500-1800 calories per day) and exercise (treadmill 4-6 times a week and weights 3 times a week). Over the past couple of months I have kept steady with the treadmill, but have tried to seriously increase the weightlifting, with no real change to diet. My weight has increased by a few pounds, which I was hoping was muscle, but my waste has increased some as well. So, could my body be storing fat in response to the weightlifting? Or am I just completely confused?

Thanks!

Howard Schneider: Morning....A couple of things could be going on. Some of that could be muscle (though it takes a lot longer to build a pound of muscle than to tuck away a pound of fat). Also, you might find that your body has responded to all the exercise but increase the amount of glycogen it is storing the muscle (that's a good thing, since it lets you do more work). They key thing for you is body fat. Do you belong to a gym where they can put the calipers on you? One home test: contract your abs and grab your belly? Are you getting a bigger handful than you used to, or is that staying about the same? Are the pants feeling tight again? If not, you are probably on track...Are you near your target weight?

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New Jersey Transplant: What's a good exercise activity that will either maintain or even build my upper-body strength. I currently go to the gym, but avoid doing any hardcore cardio due to the possibility of losing weight. I'm trying to keep on the pounds and actually gain weight. People can hate me all they want, but trying to gain weight is just as hard as losing it.

Vicky Hallett: Um, when you say you go to the gym, you mean you're lifting weights, right?

That seems like a darned good exercise activity to build upper body strength. Bored with machines? Have you tried kettlebells? They make you feel like an Eastern European muscle man, which is kinda fun. And the folks at CrossFit do stuff like roll tires and lift beer kegs, which could be your style.

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curing shin splints: A tennis pro once showed me how to rehab shin splints. Sit on a chair or edge of your bed, lay out a towel in front of you and "make fists" with your toes, that is, try to bunch up the towel with your toes, you will feel everything start to loosen up if you keep at it.

Vicky Hallett: Thanks for the tip! Let us know if it works, shin splint sufferer!

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Shin Splint-ville: Hi MisFits...I've got shin splints on my right leg only, and a my first 1/2 marathon in two weeks. I'm so upset that all my training has potentially gone out the window - aside from icing, elevating, ibuprofen, are there any quick fixes? I'm trying to rest, but need to keep up my cardio (I'm thinking the elliptical) - does that seem like it will work? I really want to run this race! Any other ideas or tips?

Howard Schneider: Yikes...Running out of time but as a first thought, how old are the shoes? That can cause problems...What's odd is that shin splints often crop up as people start their training, but this has struck near the end of yours, which is why it is worth getting your gear looked at...the Mayo Clinic has a nice primer here, but I'd get to one of the local running stores and talk this through with them. Twenty six miles is a lot to do if you are hurting, and it is probably not a good idea to Alleve-up and try to run that way, because you might wake up with an even worse problem...It may be that the rest will fix it...I guess this partly depends on whether you are comfortable that the training you've done will get you through...

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Washington, D.C.: What's an average pound weight to use at home for moderate arm toning exercises? I'm 30, work out several times a week, mostly cardio.

Vicky Hallett: It depends on what exercises you're doing, and how strong you are! But I think no matter what, if you're serious about doing your free weight stuff at home, it makes sense to have a few sizes on hand -- a light pair, a medium pair and a heavy pair.

Or, Howard's a fan of those adjustable ones.

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Vicky Hallett: Time's up! Howard and I are ditching you, even though we're not cold or wet.

But before we sign off, I wanted to mention that D.C. Yoga Week (dcyogaweek.com) starts this Saturday. Free and $5 classes...

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