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 15 to take questions.

The transcript follows

Discussion Archive.

MisFits Archive.

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Vicky Hallett: Happy tax day! Or, perhaps, not so happy...If you're feeling less than flush, there are plenty of ways to get your fitness for cheap on the horizon. We're still smack dab in the middle of D.C. Yoga Week (dcyogaweek.com), which means $5 or free classes. This Sunday, the Capital Rowing Club (capsrowing.org) is holding a free learn to row day. And mark your calendars: DC Dance Collective (dcdancecollective.com) is celebrating National Dance Week (April 25-May 4) with a bunch of free classes.

You won't even need to tap into that stimulus check from Uncle Sam.

Anyway, let's get chatting. I know y'all love to talk about sports bras...

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Capitol Heights: Hello, can you tell me if there is a place where you can rent a treadmill for a month or two? By the time I get home, it's too late to go walking.

Vicky Hallett: Do you have any clue what a pain it is to move a treadmill in and out of your home? Those things are seriously heavy. And BIG. Really big.

And for just a month?

You're way better off joining a gym.

(But, in case you're determined to do this, any chatters know of a good rental source?)

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Sports Bras: Submitting early because I have a weekly standing meeting during the discussion. I wear a 32D bra and have found great sport bras from Champion (no affiliation). They offer great support and any woman should make sure they get fitted, even for regular bras. Its amazing what a good fitting bra can do for you. I have a spin instructor who could use a better sports bra so I hope she reads your articles!

Vicky Hallett: I have a feeling every female spin instructor in the D.C. area is looking at her chest right now...

Anyway, thanks for the recommendation!

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Sass in Arlington: Hey Misfits! This might be a dumb question from a newish runner, but here goes:

I am training for a 5k (my first, yay!) and can pretty easily run three miles on the treadmill. But it's a totally different story when I run outside. Why do I get so much more tired, running outside on a relatively flat trail?

My husband raised the terrifying possibility the odometer on the treadmill is malfunctioning, meaning that I have no idea how far I've really been running. Is that even possible?!

Howard Schneider: Possible, but I would guess not probable. A couple of things to consider:

1) Wind resistance. Why do all those bike riders line up behind each other? To make the guy in front do all the work. There's no wind to push through on the treadmill...

2) There is flat and flat. Are you using an altimeter?

3) How are you pacing yourself? Are you trying to finish the three on the road in the same time you finish it on the treadmill? If so, that will take some time. It is harder to move yourself forward than to keep pace with the machine. To help build up, try setting the incline up a degree or so, and increasing the speed....

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D.C.: I'm interested in getting a personal trainer. Do you (or the chatters) have any experience with using personal training services like FIT or Body Smith? I have a small gym in my building so I don't really want to buy a gym membership just to get access to a personal trainer. I'd prefer to find something in the Adams Morgan/Dupont/U Street areas. Thanks!

Vicky Hallett: I've been to fabulous classes at both. FIT is definitely on the smaller side, but good trainers like Mike Everts don't need that much space to make you hurt. I speak from experience...

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Arlington, Va.: Hi group! I've been working out five-ish days a week doing cardio and weights for the last three months in preparation for my June wedding (and just to get in better shape). I've noticed a big difference already, and I'm excited to keep working out! Question...I've been increasing my weights as I get stronger, but should I keep adding or just stay where I am? I want to tone and I'm not sure what's best. For example, I've been using 12 pound weights for shoulder exercises -- do I up that when I'm ready or just keep using the 12 pounders? How do I increase (and then maintain) my shape? Thanks!!

Howard Schneider: Morning Arlington and congrats on the wedding...Women on the chat often worry about "bulking up" from lifting weights and we remind them about the T-word -- testosterone. Without it, the muscle growth won't be that profound. So if the 12 pound weights are feeling manageable, go ahead and bump it up...

But why only the shoulders? We are a nation of back-pain sufferers and you can trace that to lack of use...I know you want those shoulders looking good in the gown, but don't neglect the rest of the upper body....

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Washington, D.C.: Hi!

Do you know anywhere I can download audiobooks for free online for my iPod? I get sooo bored working out and thought this might keep my mind occupied while I exercise!

Vicky Hallett: I just found Librivox.org, although I don't know much about it...

But perhaps you'd also enjoy listening to Washington Post podcasts?

Howard and I are going to be attempting something downloadable soon, so let us know what you want us to do. We aim to be as entertaining as possible to prevent work-out boredom.

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treadmill vs. road: I had a personal trainer tell me that part of why it's easier to run on a treadmill is that the belt helps pull you along vs. you having to push your own body weight when running outside. Also, there is no cushioning on the road vs. the treadmill so it's all-in-all just harder on your joints, etc.

Howard Schneider: More thoughts on the treadmill question...The "assist" effect can be countered with incline or speed...I try to run around three or four times a week, and find that doing one session on the treadmill lets me really focus on pace in a way that running outside doesn't -- there is nothing to impede form and no worries about hitting a stick or a potpole. So to that extent I find it helpful...

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Arlington, Va.: Situation: I'm running a 10 miler, I like sports beans, think Clif Bloks are gross, and am generally a fan of gummy bears. I want to try the Luna moons, but don't know where to find them! Any suggestions? And are they more Clif Blok taste (and stickines) or gummy bear consistency?

Howard Schneider: Okay since Luna Moons are for girls I'll answer this one...I took a pack running this weekend and quite liked them. Branding aside, they deliver calories in smaller doses and are easier to chew and ingest than the Clif Bloks...I picked them up at Bethesda Racquest and Jog...That's a bit far afield for you but maybe someone in the crowd has a suggestion? Have you tried on line?

On the key point: they are more like gummy bears, with a subtle hint of gummy worm...

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Rowing: Do we have to sign up for the learn to row event? Or do we just show up? I visited the Web site, but I couldn't find too much information for people who want to attend the event.

Thanks!

Vicky Hallett: Here's all the info I have:

APRIL 20 LEARN-TO-ROW DAY

When: Sunday, April 20, from 1-4 pm

Where: Anacostia Community Boathouse, 1105 O St. SE

Under the 11th St. Bridge, next to Washington Navy Yard

(Go E. on Pennsylvania Avenue, turn R on 11 St. SE, follow to dead end at O St. SE, turn L on O St. for parking)

Metro: Navy Yard (green) or Eastern Market (Orange/Blue)

Plan to spend about two hours at the boathouse

Wear athletic clothing, including running or bike shorts, and socks and sneakers. Long, baggy shorts could get caught in the sliding seat. There are no changing facilities at the boathouse.

For questions or further information, please contact Molly_McCoy@capitalrowing.org

If you go, report back on what you learned!

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Falls Church, Va.: Hi Misfits!

I'm a 25-year-old female. Curious if you know of any cycling (road- or paved-trail-biking?) groups for women in my area that wouldn't leave a moderate biker in the dust?

Thanks!

Vicky Hallett: I've never tagged along with Babes on Bikes (babesonbikes.org), but they're an all-female group in the area that gathers for a few rides per week.

If you're willing to ride with dudes too, maybe think about the rides that leave from stores around town? I know Capitol Hill Bikes and the Bike Rack do weekly rides...

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Another sports bra suggestion: I have a very good sports bra from HanesSport which I got at Walmart and then a second one at Kmart. I am a size 36B and what I like about this bra is that it does not give me what I call the "flat pancake breasts" look which most sports bras especially those with built in shelf bras give.

Vicky Hallett: Fight the pancakes!

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Jersey City, N.J.: For the new runner -- definitely, treadmills are easier on you than road running, from my experience. I don't know if it is wind resistance or what, but I can always sustain a faster pace on a treadmill than I can on the road. That doesn't mean the workout is worthless of course, just that you have to realize the speed and distance information mean something different than road work does.

To my question -- I am a long-time jogger, 56, and it just seems like my stamina is flagging. Or something. I had some muscle problems that slowed me down for about a year, I still jogged but was slow and couldn't go as far; now I am fine again and have been for 6 months or so, but I can't seem to get back to where I was in speed and endurance. Do you have any suggestions about how I can improve? It just seems like there is a wall there that I can't get past as far as speed, and the feeling I used to have of being able to go on and on is gone, after about 30 minutes I am talking myself into each block where I used to just breeze along. Any suggestions?

Howard Schneider: Hi Jersey...Did you keep good notes on your training pre-injury? How big is the discrepancy between performance now and then? Are you sure that you are fully recovered?

A year off is a long time, and as we get older -- at least as I understand it -- the "detraining" effect can be pretty quick. I'd wonder about a couple of issues:

1) Running involves much more than just the muscles in your legs. In the year you were injured, did you do other exercise to keep the rest of your body in shape? I am wondering if weakness developed in other parts of your body -- back, abs, upper body -- that may be making it hard to get back to your previous level?

2) Did you gain weight in the year off? Did your diet change appreciably?

3) Are you pushing too hard too fast, and overtraining?

I'd suggest taking a ground zero approach: make no assumptions about where you are; set some reasonable endurance/tempo goals and work back towards them. You can get lots of training tips from Runnersworld.com or coolrunning.com...Pick one aspect to focus on first: I'd recommend rebuilding the endurance, then see if you can improve the speed...

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Bethesda, Md.: Great biking to work weather this week!! Can I ask you to post this reminder to all the bicyclists on the Capital Crescent Trail -- the trail is getting much more crowded with bicyclists and joggers, so please be polite and warn when you're passing!

Howard Schneider: Always good advice -- and lets extend the suggestion to Rock Creek and Mount Vernon and Custis and all the others...Too many things to go wrong, and simple etiquette is not only nice, it's good risk prevention...

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Dupont Circle, D.C.: Treadmill vs the road. Two completely different exercises. Treadmills propel you, the road doesn't. If you're going to run a race on a treadmill, train on a treadmill. If you're going to run a race on a road, train on the road. Simple.

Vicky Hallett: As someone who did most of her training for the Cherry Blossom 10-miler on a treadmill (it's been cold!!), I kinda disagree. I think you need to use some incline to mimic road conditions, but it's not all that different.

In a race, you get an extra push from all of the excitement. So I figure it all balances out.

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Falls Church, Va.: Okay, per the sports bra question....today's column mentions it's hard for A cupped chicks to get bras. So really, what are we supposed to do? Or are our girls so little that it doesn't matter, and we can just buy our bras at Target?

Vicky Hallett: Of course your girls matter! But compression (pancake-inducing) bras tend to be more comfortable on ladies with less on top. I know I don't mind 'em...And they're usually cheaper too.

But it's still important to check fit and support even if you're buying off the rack at Target.

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22205:: I know this is a strange question, but... I'm an avid cyclist (biked cross-country, and try to average 150 miles on my bike a week), and I love everything bikes. I keep seeing how much fun kids have on BMX bikes, and was wondering how one could go about learning tricks on a BMX bike. I'm female, and 24, and just looking to learn a new sport/activity... it just looks so fun! Where can I learn how to ride a BMX bike?

Howard Schneider: Willing to go to Kansas? There's apparently a BMX school there (http://www.bmxschool.com/)...And here's a link to a Montgomery County bike shop that is involved in BMX events...(http://aabikes.com/page.cfm?pageID=117)...Have fun and PPLEEEAAASSSEEEE wear a helmet....

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Treadmills: Hi,

Try setting the incline on the treadmill to at least 1.0% for every workout. This helps counteract the effect of the belt helping you along. Doing intervals by varying the incline instead of the speed is another good way to ease the transition from the treadmill to running outside.

Howard Schneider: more treadmill advice....

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Re: Falls Church biker: I live close to you, and am a 24-year-old female biker. We should start a group or something -- I'm always looking for people to ride with!

Vicky Hallett: If you two want to send your emails to us at misfits@washpost.com, we can put you in touch with each other...Any other female bikers looking for riding buddies?

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Teterboro, N.J.: I recently joined a kickboxing gym and have been going 3-4 times a week. They claim fitness kickboxing burns 800 to 1000 calories an hour. Can this be true?

Howard Schneider: Sure it is possible but that is a very individual measurement -- all particular to your age, weight, gender, level of fitness and the intensity at which you work. It is not a one-size-fits-all measurement. If this is really important for you to know, invest in a heart rate monitor, which will let you know what's happening...

Vicky Hallett: And allow me to add: If you're a woman, probably not.

Whenever anyone says a particular exercise can burn "up to x calories per hour," it's unlikely you're anywhere near that top figure.

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Bethesda, Md.: Do you guys know any exercises that help slim/tone ankles, knees and calves?!

I'm not overweight (BMI 22), and I jog about 10 miles/week. My legs have always been quite chunky - I accept they'll never be skinny. But it sure would be nice to feel slightly more comfortable wearing skirts this summer. Any tips greatly appreciated....

Howard Schneider: Morning....Well lets start with the ankles and knees: Those are joints and you can't really slim or tone those...

As to the calves, "slimming" and "toning" are kind of contradictory -- one implies getting smaller, the other getting the muscle that is there in shape. It sounds to me like you have nice, muscular legs -- but are kind of hesitant about showing them off. And my suggestion would be...show them off. Be glad you've got strong, working tissue instead of toothpicks to walk on. To the extent there is still fat to consume, you might consider increasing the running; that will reduce your BMI even more and might make the muscle around your knee and your calves seem more "toned.."

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Arlington, Va.: I usually run faster on the street than on the treadmill - at least when the weather is good. But I think the treadmill puts me in a foul mindset and I have no desire to pound along in one place staring at a TV. Get outside anyway, you'll have more fun!!!

Howard Schneider: More treadmill wisdom, and apropos for spring...

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Frustrated in Maryland: How long does it typically take to see weight loss results? I have been working out for 2-3 weeks, 4-5 days. I do the elliptical, classes (spin, Pilates, etc...), treadmill, and I have changed my diet (no more muffins, I eat oatmeal every morning, as an example). I eat more fruits and veggies. However, the scale has not budged. I am a female, 5-6, 163 pounds. Please help, as I am very frustrated. What do I need to incorporate to enable a more positive change?

Howard Schneider: Hi Frustrated...The bad news is that weight goes on a lot quicker than it comes off. Two things to keep you in the game:

1)You could have lose 10 pounds by now if you starved yourself, stopped the carbs, and put yourself in a state of dehydration. But you'd get sick or tired or gain the weight back because those sorts of diets are not sustainable. From what you have written, you are trying to do this the right way -- boosting your activity and changing what you eat. That makes the process sustainable and healthy, but it takes time.

2)Along with changing what you eat, you need an overall sense of what your body needs to support a)life functions...b)the exercise...c)the other stuff you do. Go to caloriesperhour.com and you can get an estimate of your underlying metabolism -- the calories your body consumes at rest. You can also estimate from that the number of calories exercise is adding to the total. For weight loss, you then need to construct a nutrition plan that falls maybe 300 to 500 calories short -- that will account for about a pound a week of weight loss. You've made a good step by switching the types of food, but you still need to account for the sum total of all the calories you consume in a day and make sure that is at the right level...

3)Lastly, age can come into play. A woman at age 21 will lose weight a lot faster than a woman in her 60s (same with men...) So be patient. And keep in mind that the scales are fickle -- body weight can shift several pounds a day based on hydration, muscle glycogen and other factors that have little to do with the amount of fat on your frame...

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Re Sass in Arlington: I have been running for a few years, and generally run outside, but occasionally on the treadmill (remember that little ice storm we had?). The treadmill is definitely easier, and my totally unresearched theory is that the ground moving beneath you does provide some momentum. Also, if you're on zero grade, then it is more like running slightly downhill. So I always set the treadmill at 1.0 grade.

I run just under a ten-minute mile outside, with some hills thrown in, and close to a nine-minute mile on the treadmill. If you're concerned about the discrepancy, you can always run outside (probably a good idea if you're going to do a 5K). You can also make the treadmill harder by setting it on an incline for intervals, to mimic the hills.

Good luck in the 5K!

Vicky Hallett: All fabulous advice! Thanks!

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longer or faster?: I use a treadmill at home and yes, usually have it on an incline. I can walk for a VERY long time on the treadmill (if there is something to distract me), about 3.5 mph. For weight loss, if time is not an issue, is it better to go long or to go fast. I am a 55 year old woman with lousy knees (which is why I use a treadmill).

Howard Schneider: For weight loss, it's better to do whatever will leave you uninjured and moving...

That being said, all the discussion of "training zones" gets a bit confusing. Working out at a less intense pace does, proportionately, burn more fat (because the body has more time to metabolize it) -- but fewer overall calories. Working out hard for the same time will burn more calories overall -- and more fat. If time is not an issue, the point is sort of moot, from a calorie perspective, but there are other benefits from working out more intensely -- such as a stronger heart and a more efficient cardiorespiratory system...

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Minneapolis: So...I usually roll out of bed, go workout and then come back home, finish getting ready and then go to school. So, when do I eat, and how much?

Should I grab a yogurt/banana/toast before I head to the gym, or wait until I come back? My understanding is that its important to eat in the morning to start your metabolism working -- after a night of sleeping/fasting where you metabolism goes into "sleep" mode. Is this right? Is it better to workout on an empty stomach (as long as you're not having problems with lightheadedness?)

Thoughts?

Howard Schneider: Depends on your stomach and preference...Some people cant/don't like to eat just before a workout, so as long as you hydrate and don't get woozy, you can hold off eating right away. If you are working out for an hour or less your body will have enough fuel to get you through...But don't go off to work/school without eating breakfast. You do need to start to replenish what you've used and give your body what it needs for the day....As to how much: The general recommendation is that breakfast should be one of the larger meals of the day, since those are the calories you are going to use through all of those waking hours...

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Another Treadmill Response: As someone who runs both on the TM and outside, I'd highly recommend switching it up given that BOTH have benefits. On the TM, you can do speedwork and interval training, and not worry about weather/wind/darkness/potholes/creepy strangers. Easy tempo runs are also nice on the TM when you increase the incline, find a good channel (or audiobook), and zone out.

Alternate that with running outside, where you can see stuff, smell the flowers, learn how to run in the wind, up hills, around bicyclists, and through new trails.

Switching between the two have helped my race training tremendously. I look forward to the 'mill for some kinds of workouts, and getting outside for others. (But to piggyback, get used to a 1.0 incline on the TM so that the road doesn't feel so rough)

Vicky Hallett: More wonderful advice from our chatters!

And I'm with you on the zoning out on the treadmill. With most forms of exercise, you really need to focus on what every muscle is doing. And when you're running outside, you have to pay attention to everything around you (which can be lovely, but it's also key for safety). There's something meditative about not having to worry about anything and just letting your body do its thing.

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Vicky Hallett: That does it for us today! Good luck racing to the post office if you haven't filed your taxes yet. Let's hope you've been training both on and off a treadmill (set to a 1.0 incline)...

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