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 22 to take questions.

The transcript follows

Discussion Archive.

MisFits Archive.

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Howard Schneider: Morning...Is everyone psyched about world Tai-Chi/Qi-gong day coming up this weekend? We did brief reviews of a couple of DVDs in today's paper if you are interested, and I know that some of the local YMCAs, among others, are sponsoring demos and trials...Today's column also discussed how working out with a group of friends can help motivate...Anybody found that to be the case, or developed fun ways to make exercise more sociable?

Vicky Hallett: And speaking of things to get psyched about, I can't wait for WalkingTown Weekend, Cultural Tourism DC's biannual walking tour extravaganza. And the spring edition is this weekend! 80 free walking tours! Get info while you exercise! It's nerd heaven.

Find out more here:

http://www.culturaltourismdc.org/calendar2532/calendar_show.htm?doc_id=108730

Also, free dance classes everywhere:

http://www.dancemetrodc.org/front/program_category.php?category_id=1172867341

Alrighty, now on with the show.

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Washington, D.C.: Hey guys! Love the chats! Can you explain to me a little more about heart rate? The maximum heart rate to me is a little confusing because it seems to only take in a person's age. It seems as if a fit 25-year-old's maximum heart rate should be different than an out-of-shape 25-year-old's heart rate. What is the ideal range for a workout? Also how can you determine your caloric burn using HR? Thank you!

Howard Schneider: You're right to be confused -- it's confusing. We all have a maximum heart rate -- a speed beyond which the muscle can't go. As a rule of thumb estimate it is 220 minus age. There are other formulas that also reflect the fact that max heart rate does decline gradually as we age. Are they accurate? They are estimates: the only way you can know for sure is to go to a cardiac testing lab. In all likelihood the rule-of-thumb formulas are within a few beats, so it is probably not worth the trouble (based on my off the shelf heart rate monitor, I have actually gone over my 220-age max a couple of times, so I know mine is a bit higher, but not enough to change how I work out).

Note: the max heart rate is not dependent on how fit you are -- it is kind of a built in "governor" that does not depend on whether your are in shape or out of shape. What does change as you get in better shape is the efficiency of your system: the heart pumps more blood, the blood delivers more oxygen and the muscles use it better, so the amount of work you can do with that "excess" cardiac capacity goes up dramatically as you become more fit.

As to the ideal range: another big source of debate. Again, general rules of thumb, above 80 percent to improve aerobic efficiency; in the 60 percent to 70 percent range if you are just starting out and interested more in weight loss. Best bet is to mix it up. If you keep the heart rate lower, make the workouts longer, and vice versa....

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Washington, D.C.: Hi Howard and Vicky,

I am not a morning person. Usually I workout after work but sometimes I have an engagement in the evening that prevents me from going to the gym. In my usual afternoon routine I have lots of energy and I enjoy the workout. When some event arises after work, I wake up earlier than normal and go running or to the gym. My performance in the morning is very different. I am not coordinated, everything is slower and my workout suffers. I am glad that I get the time in, but it is not the same.

I drink water, I eat a little bit of protein and carbs before going, but what gives?

Any advice on improving the occasional morning workout? Thanks!

Vicky Hallett: What gives is you're battling with your body rhythms, and that's gonna be a challenge if you're not a morning person. But it's great that you're getting up and doing something.

What I would do is reconsider what activities you're doing during these morning workouts. Maybe your body isn't ready to run, but you could do yoga? Or maybe you need a longer warm up than you usually do, and with an extra five minutes on the front end, you'll have more energy for the rest of the session.

As long as these are only occasional workouts, I don't think you need to freak out that you'll set yourself back by taking it a little easy. Just aim to have the workout be something that you can enjoy.

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Waldorf, Md.: I am not an overweight person, but I am not in shape at all. I am 5-5 and weigh 118 pounds. I really want to tone, especially my stomach, arms, thighs and legs. How do I do this without losing a lot of weight? I like the weight I am at right now but I'm not sure how to get into shape without losing the weight, too. Please help!

Howard Schneider: Hi Waldorf...Those curves you see in well-toned people are muscle (well, at least some of them), and if that is what you want to achieve then weight loss won't be a problem. In fact, based on your body mass index (about 19.6, at your current height and weight), you could gain a few pounds and be well within the normal range. A strength training program will accomplish that, but along with lifting the weights you need to eat enough calories to support muscle growth. At caloriesperhour.com you can get an estimate of how many calories your body uses per day at rest. Then, once you begin working out, shoot for a few hundred calories a day above that so there will enough energy to support creation of new muscle fiber....

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Alexandria, Va.: Hi Misfits. I really need your advice. I am in a walking boot for the next 4-6 weeks. Any ideas on how to still get some exercise and battle the weight creep? Other than eating less, obviously...

Vicky Hallett: Folks with foot injuries often seek out an upper body ergometer. It's kinda like an exercise bike for the arms.

If your gym doesn't have one, or you don't belong to a gym, focus on the strength training exercises you can still do comfortably (sit ups, bicep curls, etc.). Link enough of them together and you'll get a cardio benefit, too.

Any chatters been sidelined like Alexandria and have some more tips?

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Washington, D.C.: Hi Vicky and Howard,

Can either of you offer advice on how to balance cardio and strength exercises? For me the problem is that if I do my cardio exercise first (typically 45 minutes of running and walking) I am too exhausted to complete my strength training after. If I switch it around like I did yesterday, I barely get through my cardio. Yesterday I did lower body exercises with weights-squats, lunges, reverse lunges, and work on my quads. By the time I was finished I felt tired and my leg muscles were definitely fatigued. I felt myself struggling in my run and only ended up running about 20 minutes.

I really try to maximize my workouts so I don't have the luxury of only concentrating on cardio one day and strength training another day.

And before the suggestion is made, I also do not have the ability to alternate a few minutes cardio with strength exercises at my gym or else I lose my spot on the treadmill.

Thanks.

Vicky Hallett: How about instead of hopping on the treadmill between exercises you opt for another form of cardio? Jumping rope for a minute can up your heart rate lickety split. Or, alternating lunges? Or jumping jacks?

The treadmill isn't the only game in town...

Also, I bet even if your treadmill spot is taken, the rowing machine at your gym will be open. They're unpopular, but really effective.

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IN SERIOUS NEED OF HELP: I have major constipation problems. What are the best exercises to do to help? Should I try running? (I'm hoping the answer to that is no)

Vicky Hallett: Would you believe I've talked to docs about this? Yep, any form of exercise gets the body moving and can help clear, um, blockages, and running is considered particularly good for such things. (Unfortunately for some people it's too good. Two words: Explosive diarrhea.)

Anyway, give it a try!

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Another Treadmill Comment: Vicky-

Last week, a wise poster said that if you want to race on a road, train on the road; if you want to race on a treadmill, train on a treadmill. You disagreed, saying that you did part of your Cherry Blossom training on a treadmill. Sorry for sounding elitist, but your finishing time (9:35 mile pace) hardly supports your point that the treadmill is effective for road racing. Yes, you finished the race, but you didn't race it.

Vicky Hallett: Ouch! I agree I'm no speed demon. But I ran it at the pace I trained to run it in. It's not like I got slower because I was on the road instead of the treadmill.

So there.

Vicky Hallett: Oh -- and I still beat Howard. And isn't that what really matters?

Howard Schneider: But then again I only bowled a 37 last time I tried. Talk about elitist...And in defense of slowpokes: I seemed to recall people handing out beer at one point along the course, so the mood was not exactly super-competitive. The elite runners at the front? They were racing...Isn't it okay for the rest of us to finish in peace, and at our own pace?

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Arlington, Va.: I usually wake up at 5:30 a.m. to work out and my body does not want any food that early. Food's not the issue, I can do a hard 6-7 miles without feeling faint but I'm wondering if I'm getting any extra fat-burning edge doing my workout first thing in the morning with an empty stomach? Thanks!

Vicky Hallett: It's my understanding that there's a little bit of a fat burning benefit to doing cardio on an empty stomach in the morning. But there's also a danger of torching muscle instead of fat if you do too much.

If you really can't eat in the morning, don't. But I wouldn't not eat just because you think it's "good" for you.

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Washington. D.C.: My friend in the military was telling me about Cross Fit training. He said it was a really great workout that focused on functional exercises.

What have you guys heard of this and how do you get started?

Thanks for the chat!

washingtonpost.com: For a Lifelike Workout, Add Motion, Instability (Post, Feb. 26)

Howard Schneider: Hey....We covered this a few weeks ago. It is pretty rigorous workout. "Functional" doesn't quite capture it: you'll be gasping at the end...There are local crossfit gyms in Alexandria and Rockville that I know of. If you go to crossfit.com you'll get a sense of what it is about -- lots of Olympic-style lifts and pull-ups....

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Washington, D.C.: Are you familiar with the Fluidity exercise equipment? -- modeled on a ballet barre, with an attached mat and DVD with exercises. I've been considering purchasing a ballet barre and this system, which folds up out of the way, might be the ideal solution. I'd appreciate hearing what you've heard about its sturdiness, ease of folding and DVD. Thanks.

Vicky Hallett: I've never used it, and I've gotta hunch that Howard hasn't either. Any chatters care to chime in?

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Philadelphia: Hi Misfits!

I'm a 5-foot-6 woman in good health and decent shape looking to tone up. I've just started a 5k training program. How long would you estimate before I start to see results? I've only been at this a week, so I realize I'm probably impatient.

Thanks!

Vicky Hallett: By results, do you mean ability to run faster or longer? 'Cause you'll see those within a week or two. (At least a little.)

But if you're taking about toning or losing weight, you might never see the results you're hoping for. A lot of people get into running hoping to drop a dress size, and while it has been known to have that effect for some people, new runners often offset their extra calorie burn by eating more.

If you're really looking to tone up, you'd best add in some resistance training too...

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Burke, Va.: How do you stretch your hips? I've been doing some dance practice that involves a lot of hip work, and I feel the muscles being strained. I want to prevent injury, but don't know the best way to stretch them before and after a workout.

Howard Schneider: There are two good ones on the Post's exercise demo site. (The gluteal/outer thigh, and the butterfly stretches)> To that I'd add a couple others, though I am not sure the names: with one knee on the ground and the other foot out pretty far, stretch forward from the hips -- this gets the hip flexors...Another: standing on one foot, put the other foot on the knee and lower the hips as if sitting on a chair. Use a wall for balance if needed. This is a tough one, but feels great once you get the hang of it...

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Ow, ow, ow, ow, ow....: Last week, while running on the treadmill, my foot started to hurt. Specifically, my left foot, on the inside (but not bottom) of my heel. And it still hurts today--not when I'm at rest, but when I walk. I'm wearing sneakers, icing it every day when I get home, and I haven't been running since. I'm thinking that, if it still hurts in a few weeks, I'll go see a doctor, but in the meantime, what types of cardio exercises can I do that won't further aggrevate my stupid foot?

Howard Schneider: A few weeks? I'd maybe give it a couple more days -- once you're into a second week of pain you probably want to have it checked out...As to exercise in the meantime: you can swim your heart out, and cycling/spinning should be okay too...Also, Vicky's favorite, the rowing machine, is worth a try...

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help!!: I have ZERO motivation. About 3.5 weeks ago I got really, really sick and I was unable to work out. I've been better for the last two weeks, but I haven't gone back to the gym at all. I have no desire to wake up early or go after work. Before, it was never a problem and now I'm turning into a lazy mess. Any advice to get me back in the groove of things? FWIW, before I got sick, I was at the gym 5-6 days a week.

Vicky Hallett: See, exercise gives you energy. So when you stop exercising, your energy level drops, and then dragging yourself to the gym gets harder every day.

My suggestion: try something totally new! Maybe a class that you sign up for (and even pay extra for) that'll make you feel guilty if you skip. The change of pace will make the idea of going to the gym a bit more thrilling, and hopefully your energy level will leap up again so you can get back into your groove.

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Ocean City: Going back to heart rate. I recently did a 4 hour bike ride where I was at my theoretical maximum heart rate for most of that time. Is this not a good idea? Clearly when I work at harder efforts, my calorie burn is increased. Why do they say to work out at 60-80 percent for maximum calorie burn. This does not make sense?

Howard Schneider: A couple of points:

1)The "60 to 80" advice is not for maximum calorie burn -- which as you state keeps going up the harder you work -- it is the range which derives a higher percentage of those calories by metabolizing fat (i.e. the "fat burning zone," a name which I know a lot of people find misleading for the reasons you imply, i.e., by burning more calories you ultimately burn more fat too...

2)If you were really at your max heart rate you would not be able to sustain it for four hours. I think you're one of those for whom the rule-of-thumb has shortchanged...

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Fellow Cherry Blossom Racer Here, Va.: Hi, Vicky and Howard -

I ran the Cherry Blossom three weeks after running the Shamrock 1/2 marathon (which I finished 7 seconds faster than my "goal" time) -- Hooray!

I trained well and consistently for six months leading up to these races (and have been a runner for more than seven years now).

However, after the Cherry Blossom -- my knees have arthritic-like symptoms -- I cannot bend down or even move my legs without a tremendous amount of pain. A visit to the doctor resulted in a diagnosis of Patellar tendonitis, which she said is fairly common, and she prescribed an anti-inflammatory that I've been taking.

I don't want to do any type of exercise right now -- walking seems to hurt my legs more, and I'm therefore scared to try the elliptical or bike. Any ideas on something else I can do for a cardio workout so that I don't go completely crazy, but also so that I don't hurt my knees further while I'm trying to heal?

I'm getting depressed.

Howard Schneider: I had a bout of this and it is a bummer...Give the bike a try -- no resistance but a decent, steady, cadence, and see how that feels for starters...If that's a no go, hit the pool. And get your shoes and gait checked: sounds like something went haywire all of a sudden, which does not make sense if you got through the half-marathon without trouble and after six months of training....

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Virginia: Hi, Vicky and Howard. Can you explain to me the benefits of squats vs. lunges? Do they work different sets of muscles? Tone different areas? If I only had time to do one or the other, would it matter much which I picked?

Howard Schneider: Boy this is like Yankees versus Red Sox or a number of other either/ors that I shouldn't really mention in public...

The squat is considered by many to be one of the ultimate lower body exercise -- it recruits a ton of muscles. You can do it with your body weight and once you are comfortable with that add a barbell for more resistance. It definitely gets at the gluteals and is probably better if you have balance or knee issues.

Lunges are more difficult if you have any knee issues, and I find them a bit more focused on the quadriceps...

But, really, you don't have to choose one: Alternate week, alternate days, alternate months...The squat may recruit more muscle, but the mastering the lunge will help your balance...

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Cultural Tourism site: walking (and biking) tour site is great, but none of the tours listed mentions the very relevant information: how long each tour is in miles, what type of pace are we talking about (and what skill level for bikers)??

Vicky Hallett: I've never done any of the bike rides, so I can't speak to that. But I've done a bunch of the walks, and they tend to be around a mile or so. The pace is leisurely.

If you're looking for a real workout, that's not the point of these tours. But it's a good way to get active outdoors no matter your fitness level.

(And if you're really looking for distances and paces, you could try contacting Cultural Tourism DC.)

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Upstate NY: As I embark upon a 2bike-3run-2swim a week training schedule (gotta beat my friends in a sprint tri this summer, and I am taking at least one rest day a week so don't fret), I'm a little worried about leaving out strength training. Are there any specific thing I should be working on?

Howard Schneider: Check about beginnertriathlete.com for advice about how to fit this into your schedule. If the race is coming up, this may not be the time to worry about it...One the other hand, one of the running coaches I work with suggested orienting the weightlifting to help achieve endurance goals by lowering the weight and increasing the number of reps...I used a protocol from a military manual that built up gradually to around 50 reps, then back down, over a 12 week period (something like that might really help your swimming, which, if you are like me, would be the weakest of the three activities going in).

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Washington, D.C.: Do you have a favorite healthy, lowfat, protein-packed smoothie recipe that you'd like to share? I am thinking bananas, frozen berries... what can you use for protein besides protein powder? Do you have a favorite protein powder that you use? Thank you!

Vicky Hallett: I have not been using my blender as much as I should! But I can tell you that my brother is a smoothie pro, and he digs soy milk as a protein source. Chatters?

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Alexandria, Va.: Hi MisFits! Can you tell me if like strength training, I should not be performing the same cardio (running) daily? Generally the days I strength train, I'll walk, bike or do the elliptical, however the other days I run on the treadmill. I also try to do one day "steady," one day "intervals" and a 3rd day "tempo". I am hoping to run my first 5K in June and at times I feel like my knees aren't ready for it. I haven't really increased my mileage, got new running shoes a few months ago, put the treadmill at an incline, but some days are harder on my body than others. Any suggestions?

Thanks!

Howard Schneider: Sounds like you have a pretty well structured program...Realistically, some days should be harder than others, but it sounds like you might not be scheduling enough rest to make those hard days count. Make sure you are taking at least one full day off a week. If you are focused on running and preparing for a race now, make sure you are well rested for those days -- go lighter on the cross training, and maybe scale back the strength training until the race is finished.

Trying to do too much can be as much a mistake as not doing enough...

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Reston, Va.: Hi, thanks for doing these chats. They keep me really motivated. Now my question - I have never been a breakfast person and I used to drink my first coffee at 11 a.m.

Lately I have been exercising regularly (4 days cardio in the evening and 2 days weight training) and I have started to eat breakfast. To my own shock I crave oatmeal!! The only issue is that I still don't eat or drink anything before 10 a.m. I basically leave home with an almond or two in my mouth, eat breakfast and drink coffee at work around 10 or 10:30 am. I eat lunch at 2 and dinner at 8:30. Someone said eating breakfast after 9 a.m. is really bad. Is it true? Should I opt for some kind of fruit instead of something heavy like oatmeal? Thanks.

Howard Schneider: If this works for you -- and you have the energy for your workouts -- why tinker? Maybe instead of a couple of almonds, eat a banana or an orange to start the day, but I would not ditch the oatmeal -- it is a great, slow-burning carb...The important point is that your diet remain balanced throughout the day, and if you are able to do that with a later start than most, then stick with it...

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Wanna Be Gym Rat: I just joined a gym near home and as part of signing up I received 4 free personal training sessions. I have my first one this Thursday. My question: what should I expect? Will I get a personalized workout plan from this?

Howard Schneider: It will probably start (or should) with an assessment of where you stand and what you want/should work on. You'll get more out of it if you come armed with questions and a sense of what you want to accomplish. Be open-minded. A good trainer will make it harder than you might want -- but that will pay off. You should get some fairly personalized advice, but the more you bring to the table yourself in terms of defining goals and talking about what you like to do, the more effective it will be...

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Glover Park, DC: I hate to generalize and to be negative, but most of the people at my gym (Washington Sports Club in GP) need to lighten-up. I'm a fairly outgoing girl who tries being friendly to most strangers I encounter, however the rudeness and cold attitudes portrayed by most at this gym in particular is really intimidating. Most times I can't even ask for a spot, or to "work-in" on a machine with someone, for fear of them misunderstanding or making the encounter uncomfortable.

Any ideas how to make the gym a more friendly environment?

Vicky Hallett: Gosh, and exercise is supposed to make people happier! Haven't they seen "Legally Blonde"?

Anyway, I guess I'd tackle this with a big old smile. Just act polite, and keep up the friendly vibes for as long as you can. (You'll be working your facial muscles!)

If you're feeling extra bold, you could try to convince your club to host some member mingling events. I know several other gyms do that, and it fosters a sense of community...

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Alexandria, Va.: In the Express this morning you answered a question on bras. Your answer was mainly on how to fit a bra period. Nothing really on sports bras -- especially for people larger than a c cup. An underwire sports bra -- NO MATTER THE FIT -- does not work for high-intensity exercise. They are great for golf and walking but running or aerobics not a chance. Champion grades their bras and the only ones for large breasts and high intensity are the ones that turn you into one flat top. (Champions underwire are only for moderate intensity) I would really love to know if there are any other types of sports bras that work for high intensity.

Vicky Hallett: The folks at Trousseau and Sylene seemed to think they carry underwire bras that are adequate for high-intensity exercise. Are you sure that none of them work? (As I'm not larger than a C cup, I can't report this out from personal experience.)

Your other option, as we've mentioned on this chat before, is to watch the bounce test videos at Herroom.com. They film a model jogging in various sports bras so you can see their performance for yourself.

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The CONSTIPATED QUESTIONER: I'm totally unfit. How do I start running? Do I have to run for 20 minutes? Maybe this is a good excuse to buy sneakers

Vicky Hallett: Well, they're running shoes, not sneakers, but that's not a bad place to start.

And there's no magic number for how long you have to do it for. If you're totally unfit, I wouldn't push yourself too hard too fast though. Start with maybe a quarter mile or so?

And I want to make a constipation joke right now, but I'm keeping it in...

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Alexandria, Va.: Thanks for the info that max heart rate is a constant. I've been trying to lower mine for a few months!

I have started taking Body Pump with my wife. It's a chance for us to get together ... and it's a really good workout (with results!). People who dread weights might get into it if their gym offers it.

Howard Schneider: Good to know -- and glad to hear it's an activity you and your wife can share together...The only weight Eleanor ever lifts around me is a rolling pin...

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Vicky Hallett: It's time for us slow pokes to head on out of here. Have fun walking, dancing, tai chi-ing or whatever else you're up to this weekend. And we'll see you here next Tuesday.

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