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. Vicky was online Tuesday, April 29 to take questions.

The transcript follows

Discussion Archive.

MisFits Archive.

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Vicky Hallett: First, the bad news: Howard isn't hanging out with us today (he's off looking at colleges with his son, the beatbox champion of Maryland). But the good news is that Paul, our producer, has promised to make snarky comments in his place. So, get ready for that.

Also, Paul and I and a bunch of other media types are gearing up for the Capital Challenge tomorrow morning, a three-mile race that attracts the likes of people way more important than us -- including a bunch of senators, congressfolk, assorted commissioners and chairman and even the judge whose jury I sat on last year. So next week, we can dish on their running styles and speeds.

And more good news: it's free cone day at Ben & Jerry's. As this is the fitness chat, not the nutrition chat, I feel like it's okay to mention that. But no Chubby Hubby until we're done chatting, okay?

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excessive yawning: Bit of a scare at the end of your answer to the question about yawning in today's paper. Excessive yawning might really be a sign of something dangerous? I don't yawn when I exercise, but I sometimes get bouts of yawning where I yawn several times a minute for half an hour or so, sometimes while just sitting at my desk, or doing light housework. I yawn a lot in meetings too and I almost never see anyone else yawn. Am I chronically sleep deprived or should I be worried about brain hemorrhage???

Vicky Hallett: Who's not a doctor? Me. So I'm not going to diagnose you with anything over this chat. But everybody yawns! And that includes not just humans, but all vertebrates. It's usually not something to freak out about.

Also, while we're on the subject, I'd like to note one other odd thing Robert Provine told me about yawning: certain antidepressants stimulate yawns that induce orgasm. Who knew?

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Boston: Last week an individual posted this: "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."

I am running my first race (an 8k) in a matter of weeks and this kind of comment really depresses me. I started running six months ago and my health has improved (cholesterol, blood pressure down) and I really enjoy running. I have gotten a bit into it and have posted before asking about heart rate, footwear and increasing speed and endurance. But this kind of comment (yes, it was elitist) makes me want to just go back to my couch.

So just a comment or two:

Telling someone who ran a half marathon at a pace under 10 min/mile that they are not really racing or running does a disservice to all of us who are beginning runners, who have limited time for training, who are older, are just trying to lose weight, or are just not that into running every race to win it. I consider doing 5 miles at that pace pretty challenging (yes, even on a treadmill), but I guess I'm not a real runner, so I should just stay home...

I get that the person was posting to argue that treadmill running does not adequately prepare you for a road race, but why make a post putting other people down? My goal is to run a half marathon a year from now and if I can do it at under a 10 minute a mile pace I will cross that finish line incredibly proud of myself.

Vicky Hallett: Good for you Boston! The trend in running today is all kinds of people (of all ages, shapes, sizes) are getting welcomed into the fold. I mean, they even let me and Howard run in races -- although perhaps they should rethink that. Anyway, that's a pretty cool thing.

Don't let people like this discourage you. The rest of us will be rooting for you when you do that half marathon next year!!

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Eastern N.C.: Recent reports are focusing on a less than 35-inch waist for females as goal -- preventing heart disease, etc.

Here's a basic question: Where are we supposed to be measuring? Here's why I ask: I've begun working out with a trainer and he measured my "waist" at two-finger widths down from my navel, but that's not what I would consider my natural waistline. It's where I have some post-baby weight/fat hanging around for sure, but I wouldn't consider that my waist.

What do you think? Where the optimal place to measure? Thanks.

Vicky Hallett: According to WebMD, you're right. He should have measured around your belly button:

http://www.webmd.com/diet/calculating-your-waist-circumference__

But as the problem you're trying to combat is abdominal fat, which is associated with all kinds of nastiness, I don't think it's such a bad thing to keep an eye on that post-baby weight. Don't you want to lose that anyway?

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Alexandria, Va.: If you had a month to get rid of your underarm flab (flabby tricep), what would you do and how often? I've been doing dips, pull ups, tricep kickbacks, overhead extensions and it's still there! (I realize this may take longer than a month but I'm in a wedding Memorial Day weekend and would prefer to have less underarm flab!)

Thanks!

Vicky Hallett: You're on your way to majorly strengthening your arms, but let's review the rule about spot reduction. Oh yeah, it can't be done! Seriously, arm exercises are well and good, but to lose weight (even if it's just in one annoying place), you have to think about the overall picture. Your best bet: A combined program of cardio, total body resistance training and cutting calories.

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Baltimore: What are the best first steps between couch potato and being a physically fit 50-year-old?

Vicky Hallett: A lot of people say the first step (pardon the pun), is walking. It's free, you can do it almost anywhere, and you already now how to do it (we hope).

And lucky you, the weather is on your side...So, no excuses.

If you're in Baltimore, I recommend taking a stroll on the Jones Falls Trail -- it's that new hiking/biking path that's being built to go from Mount Washington all the way to the Inner Harbor. For now, you can only really trek from Penn Station up through Druid Hill Park to Woodberry. But it's lovely!

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Cardio: Hey Misfits, based off of the column's question on sweating -- I have noticed that some really fit people lifting weights sweat a lot. I don't sweat when I lift weights -- does that have anything to do with how hard or intensely you're working out? Does it have anything to do with fitness level? I have heard that more fit people sweat quicker than less-fit people. Also, is a heart rate monitor a good investment? What would be some benefit to purchasing one? Any recommendation for a model? Thanks!

Vicky Hallett: I'm actually looking more into sweating for an upcoming column, so I'll probably have a better answer for you in a week or so. But until then, I can tell you that sweating is dependent on the person who's doing it. Some people just sweat more! And it also depends on what clothing a person is wearing. Sweats, for instance, are aptly named, because if you have them on instead of light wicking fabrics, you're more likely to get soaked.

And yes, it does have something to do with fitness level because if you're out of shape, stuff is more difficult. Your body is less efficient in its movements, and it's likely you're working harder.

And even more yes, a heart rate monitor can be a great investment, especially if you're confused as to hard how you're working (and how hard you should be working). Howard's really the heart rate monitor shopper, so I'd bug him for his tips next week.

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Weekend fitness: My friend from college is going to be in town this weekend and both of us have been working out to lose weight and tone down this past month. We were hoping to continue our regiment together this weekend by taking some interesting fitness class together on Saturday or Sunday morning. Any suggestions?

Vicky Hallett: Well, Dance is the Answer is still underway, so you can go to some dance classes for free -- and save your cash for other D.C. adventures. Saturday morning, you could sample adult beginning hip hop at the Dance Place (danceplace.org) or adult modern at Jane Franklin Dance (janefranklin.com).

In Express today, I blurbed the new Pure Barre DVD, but you can get ballet toning live at B.Fit (bfitdc.com). And there's always Primal Fitness (primal-fitness.com) if you want to sample Parkour.

Any chatters have a favorite weekend class?

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Long Island, N.Y.: Hey! Why is it that on the elliptical I really feel my legs working, but I don't feel my arms working at all?

Vicky Hallett: I'm guessing that's because you're, um, not using them. Our legs tend to be a lot stronger than our arms, so they usually take over the heavy lifting when you're on the elliptical. But if you think about it while you're on the machine, you can make your arms handle more of the load.

One "game" (sorry -- I'm a dork) you can play is to focus on each limb in turn. So pull hard with your right arm, then your left, then power through with your right leg followed by your left leg.

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I get that the person was posting to argue that treadmill running does not adequately prepare you for a road race, but why make a post putting other people down?: Here we go. I wasn't putting anyone down. I was challenging Vicki's statement that a treadmill adequately prepares you for a "race." Sorry for the truth, but 9:35/mile is not racing. And if my statement depresses you and makes you want to go back to the couch, that says something more about you than me.

washingtonpost.com: Christine Clark would beg to differ.

Vicky Hallett: And I think you're still missing the point that not everyone who runs a "race" is looking to beat everyone else. A lot of us are just in it to challenge ourselves (and maybe Howard, too).

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McLean, Va.: The "real runners" who feel the need to bash treadmill running really make me laugh. Yes I understand that running outside is better than running on a treadmill. But treadmill running comes in very handy at times. Sometimes weather can keep people inside, sometimes people only have time when it is dark outside, sometimes it is good to be able to keep your pace at a certain one, sometimes it is good to get less pounding on your legs, ... If you are exercising then you are doing good for yourself so don't listen to people who put down your treadmill miles. I have run half marathons in under 1:45, 10Ks in under 45 minutes, and 5 Ks in 21 minutes and done at least half my training on treadmills for all of these. As they say, just do it.

Vicky Hallett: Well said, my friend.

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Washington, D.C.: Do you have a good men's walking shoe (or store) you can recommend? Something with some cushioning on the bottom.

I've started walking to an from the Metro (about 1.25 miles each way) and my work shoes are getting worn out. Plus, I feel like walking would be easier with more appropriate shoes.

Maybe I should just get a pair of black sneakers....

Vicky Hallett: I had an editor who was famous for his black sneakers (Hi Marc!), but you might want something a little more appropriate for the office (I say, while wearing running shoes...).

Have you looked into Merrell? (Merrell.com)

Their Men's World Council might fit the bill:

http://www.merrell.com/Product/NZGP/Mens-Casual-Footwear/Laceups/Mens/World-Council.aspx

You can find tons of stuff like that at The Walking Company (there's one in Georgetown and a bunch in the 'burbs) and Comfort One Shoes (which are everywhere in the area).

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Virginia: Hey Vicky and Howard,

I took the plunge and joined a gym. I am feeling more energetic and not so jiggly these days!

my question is about personal training. I got the free session offered with membership. I'd like to try a few more, but the sessions are expensive and I don't know if they are worth it. What are the pros and cons?

Vicky Hallett: Pros: Expert advice, someone telling you what to do (so you don't have to think so hard about it), motivation not to slack off between sessions ('cause you don't want to be embarrassed the next time you meet up) and getting pushed to do more than you would on your own.

Cons: the price (but that's a biggie).

In an ideal world, I think everyone would have personal training. But for many people, it's just not affordable and they're able to get good enough results on their own.

There is a middle ground though if you're looking to get guidance and save some cash: Just meet up with a trainer once a month instead of every week. It's like a check up, and you can get some new exercises and advice on your form.

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Madison, WI: Ooh, thanks for the tip-off on free cone day. I would've missed it! Now I know where I'm going after the gym...

Vicky Hallett: Best day of the year, right? And incentive to work a little bit harder at the gym tomorrow...

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Walking shoes: The man who asked the question should do what women have always done -- wear comfy shoes for your commute and keep a pair of work shoes (or ten) at work.

Vicky Hallett: Another option for our new walker. Maybe you can start an office-wide trend?

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Alexandria, Va.: Hi MisFits,

Is it okay to perform resistance training with weights on consecutive days if working different muscle groups? For instance, I'll do one day of upper body, shoulders focus, and come back the next day for lower body. I do abs and cardio every day. Am I risking injury?

Vicky Hallett: Sounds like what you're doing is technically fine, but are you ever giving yourself a day off? A lot of pros exercise fairly intensely every day, but us mortals don't have to. It's important to be active, but overdoing it can be a recipe for burnout (or yep, even injury).

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Moving to a higher weight: I finally found a weight training circuit that I really like, where I don't get bored and stay warm the whole time. I've been doing it for about a month now with 3-pound free weights for my arms. The thing is, I think I'm ready to move up to the next step, because the 3 pound weights are getting too easy. However, the next step, 5-pound weights, are just impossible to me! I can barely do five reps, let alone the 20 I can do on the 3 pounders. Any suggestions? Is it okay to move up to the 5 pounders and do fewer reps while building back up to the 20? Or is it better to stick to more reps at a lower weight?

It's kind of a pride thing, unfortunately. I feel really dinky in the gym struggling and giving up after 5 reps when I using these puny things. At least if I do 20 weights with a dinkier weight I look more impressive.

washingtonpost.com: If you want to get stronger, go up in weight. Any fellow gym-goers who are impressed by 3-pound sets should be flummoxed at 5, even with few reps.

Vicky Hallett: Paul's right. You're never going to make progress if you don't challenge yourself! And dinky shminky -- everyone at the gym has to start somewhere. Your puny is someone else's massive. Maybe you need a T-shirt saying that?

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sweating: I've read that bodies can become more attuned to changes in body temperature as they become more fit. This has been the case for me -- I sweat a whole lot more (exercising or just in August) now than I did before I started running seriously.

Vicky Hallett: Fascinating! So I guess we should avoid marathoners in August, huh?

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Baltimore: Not a question, just a comment on what weight training has done for me. I'm a middle-aged female recreational bicyclist, and every spring, I would have to retrain my legs after not cycling much in the winter. This winter, I joined a gym, and I do weight training twice a week for both arms and legs. Now that the warm weather is here and I'm bicycling outdoors again, I see a huge difference in my leg strength and my ability to cycle up hills.

Vicky Hallett: That's the feel good story of the day! I think we should celebrate -- possibly with ice cream? Thanks for coming by today, and sorry I couldn't get to everything. Remember, you can also send your burning questions to misfits@washpost.com.

See you next week...

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