Ask the MisFits

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, May 13 at 11 a.m. to take your questions.

A transcript follows.

____________________

Vicky Hallett: Fess up. Who's also been worried their fancy high-tech fabrics stink? (Like the reader in the column today. Not me. I always smell like roses.) Have you tried any of those washes or found a better solution? It's your civic duty to spill the beans...

Also, it's time to gear up for Friday's Bike to Work Day. Did you hear? Bicycling Magazine just named us the most improved biking city the country.

That means we have a reputation to uphold!

In this week's free news: Tranquil Space Yoga has just opened its new Dupont location on 17th Street. It's gorgeous, super-eco friendly, and they're having a big party to celebrate this Saturday from 6 p.m.-9 p.m. The first 100 guests get a voucher for a free yoga class in their goodie bag.

And it's not too late to take the WOMAN challenge!:

Okay, I'll stop yapping away. Time for your questions, folks!

Howard Schneider: Just remember our conclusion from testing those carbon and bamboo shirts: stink-free isn't (turns out that lab tests showed some of those clothes don't even contain the elements they advertise...)

_______________________

Crystal City: Hi! With Bike to Work Day coming up, I am intrigued with the idea of commuting in by bike and would love to give it a try. My only problem is my office doesn't have a shower. Do you or any of the chatters have any creative ideas on how to get around this? Or am I just out of luck? I'd be heading to Crystal City from Northwest Washington on the Mount Vernon trail, so I'm pretty sure I'd get a bit sweaty. Thanks!

Howard Schneider: I'd love to hear from the crowd on this one but to my thinking a strategic change of clothes -- i.e. fresh shirt and underwear -- will get rid of most of the sweat. Can you get by with that and an also-strategic rinse at the sink -- the proverbial "bird bath?"

I guess part of this depends on how sweaty you get and the office setting: are you in a dress-up office job, or a more casual setting?

Any advice from the crowd? Between getting in shape and saving gas, what's a little bit of sweat between co-workers?

Vicky Hallett: Any chance you're a gym member? Or want to be one? Although we established last week that you shouldn't shave in a gym shower, they're handy for getting off the sweat.

When I lived in Bethesda and commuted to Georgetown by bike (summer of '02), I brought a change of clothes and used those moist wipes to freshen up. But it helped that the Capital Crescent Trail is way easier in that direction, so I never got too sweaty in the morning. At least, no one from work ever had the guts to tell me if I did...

_______________________

Madison, Wis.: I wanted to offer another take on the treadmill/running outside debate. In my mind, it's not so much where you run as how hard you work. A woman who spends an hour running 6 minute miles with a 3% grade on the treadmill gets a better workout than a woman running 11 minute miles through her neighborhood. Conversely, a good outdoor track workout with a running club yields faster race times than walking at 3 mph on the treadmill at the gym. For most everyone except the most elite runners, it's not the treadmill; it's how you use it. Thanks for your columns and chats!

Howard Schneider: Good point, Madison...It's all in the effort (though I am sure the road purists will weigh in about propioception and awareness; how uneven outdoor surfaces build your ankles and knees and teach you to avoid potholes...Good arguments, of course, but for general fitness the bottom line, to me, is: do something, and try to do a little more next time. Everything else is a matter of preference. Is this parenthetical long enough?)

Vicky Hallett: Also, this goes out to all the people whose comments we haven't been publishing about this issue. It's post.com policy not to put up personal attacks -- except against us, I guess :)

So, keep it friendly!

And here's part of a comment that seemed worth posting:

Before you can get faster, you have to start somewhere. I can tell you that running is my worst event, but I can't help to love it! Just to put into perspective, I competed in the World Championship Duathlon - Long Course last fall. And for all the people out there contemplating about starting to run - GO FOR IT! It's beautiful outside!

_______________________

Arlington, Va.: I have a question about interval workouts. When I train for a race, I know it's best to include a day of easy running/cross training between speed workouts and tempo runs. But say I do intervals one day on the elliptical; is it okay to do another interval workout the next day on the bike, or does the "easy day" in between still apply? If it helps, I'm working to lose about 10 pounds, and I already include 3 days of strength training in my routine. Thanks!

Howard Schneider: Hi Arlington...Love to hear from the crowd on this, but my sense is that you are not giving yourself much recovery time if you are doing an interval run and then two other interval workouts over the course of the week...If you are training for a race, at least, seems like you should stick to the schedule and let those easy days be easy days...

If you are just going for weight loss and fitness -- and not training for a race -- maybe you can push it a bit, but watch the fatigue issue. Better one legitimate interval session then two or three where your performance lags because you are tired...

_______________________

Long Beach, Calif.: What can you do to correct muscle imbalances? I am conscious that my left leg and hip is much stronger than my right. It seems to feed itself because when I go hiking or running, I will tend to use the left leg more to step up, etc. What kind of activities can I do to bring my right side up to be as strong as the left?

Vicky Hallett: Yoga can be ideal for this! I just interviewed Desiree Rumbaugh yesterday (of the "Yoga to the Rescue" DVDs), and we talked about how yoga can help you figure out where your imbalances are (although you seem to have that part covered) and then help you correct them through proper alignment during exercises. Pilates can have similar benefits.

But if you're consciously using the left side more, it's not so hard to remember to think about your right side, too. I sometimes feel myself relying more on one side when I'm walking up stairs, and I just correct myself. That's not a perfect solution, but it's a good place to start...

_______________________

S. Rockville, Md.: So during my morning cardio today, I thought I smelled ammonia in my sweat. Everything else seemed like a normal workout, but the ammonia smell really bothered me. Is this a common thing? Or is it based on what I ate (or drank) the night before? Thanks.

Vicky Hallett: I'm going to preface this with a very important statement: I am not a doctor. But that said, according to this link from Cnn.com/Mayo Clinic, an ammonia smell in your body odor can indicate liver or kidney disease.

If you're worried, see a doctor.

_______________________

Reston, Va.: I'm pretty much a gym rat: spinning, treadmill, elliptical, some weight training. This summer a friend and I have decided to take tennis lessons for a change of pace. Any suggestions about exercises I should be doing to prepare my body for the change of movement? Thanks!

Howard Schneider: Good question...Interesting to notice how much of the standard gym exercises take is in one direction and never move the knees or shoulders out of that single plane. Now you are going to be shuttling and jumping -- and you're right to prepare. You'll also want to work on plyometrics more -- sprints, jumps and other exercises that will improve your burst speed...

Here is a good article from a U.K. outfit to get you started....

_______________________

Get the stink out: Tricks: 1. Pour some vinegar in the wash when you turn it on. 2. Add hydrogen peroxide -- it kills bacteria, so it keeps clothes brighter & kills smell causers...

Vicky Hallett: Vinegar was the suggestion from the dermatologist I talked to, too. But I have to wonder if the acidity messes up your clothes. How do they hold up under this regimen?

Anyway, death to smell causers!!

_______________________

Washington, D.C.: I am 40 year old female. For the past year, I have been hitting the gym 4-5 days a week for 30-40 minutes of cardio, usually a combination of running/walking on the treadmill. I also do 2 strength training workouts each week (one with a trainer) and one yoga class. I eat approximately 1400 calories a day (with the occasional "fall off the wagon" day) and have been losing weight (13 pounds so far) and building muscle and endurance. However, I still have the "pear shape" problem areas of hips, butt, and thighs that have improved a little, but definitely not as much as the rest of my body.

Should I change up my cardio routine w/ bike or elliptical? Add more strength training? It is really frustrating not to see much improvement.

Vicky Hallett: The rule for losing more weight is always burning more calories or taking fewer calories in. So, yep, changing up your cardio routine will do that (anything your body isn't used to will fry more calories than something you've been perfecting for a year). And more strength training will do that, too -- more muscle mass means you'll burn more calories throughout the day.

The annoying thing is you don't get to pick where that weight comes off. And the stuff around your caboose might be the last to go...

But look on the bright side: It's better to have a pear-shape than an apple one.

_______________________

Re: Biking to Work, No Shower: Two words: baby wipes! They have those little travel packs so it's not a pain to carry them around. A little cornstarch or baby powder can dry up/smooth out helmet hair, too (just don't use too much or you might look like the city's forefathers).

Vicky Hallett: Another vote for wipes as the secret to successful bike commuting.

And thanks for the hair care tip! Helmets save lives, but they've also created many fashion victims...

_______________________

trainer or physical therapist?: I have some joint problems but also need to get/stay strong to support my joints. I need help but am unsure whether a good trainer or a PT would be better to help me figure out what I should be doing or how to do it. Do some trainers also know how to work with clients with health problems? If so, how do I find them?

Howard Schneider: The fact that you're asking the question says to me you should start with a PT or Doc...A trainer can help you develop/modify/follow a program, but if the "joint problems" are troublesome enough to cause you concern you should get some higher level guidance...And yes trainers do (or should) know how to tailor programs for different health issues, but they are not qualified to diagnose what those issues are...

_______________________

Arlington, Va.: I sprained my ankle this past weekend (heard a pop in my foot when it happened) and was able to get ice on it within a couple hours. I tried to stay off of it as much as possible and I am trying to keep a wrap on it and keep it elevated. Now, three days later after the injury, I am experiencing almost no pain and can walk with only a slight limp. It is still swollen and there is some bruising under the ankle bone. I am not going to do any physical activity until all the pain is gone. How long can I expect for this to heal? What are some other remedies that I can do for the ankle? Is heat okay yet? By the way, this is my first ankle injury ever. Thanks.

Howard Schneider: Morning...I am torn between experience and what the pros say about this one. I have landed bad on my right ankle about a million times -- the last time really seriously about four years ago playing soccer against my daughter's varsity high school team...Once on the beltway (believe it or not) when I ran into a pothole running to the scene of an accident)...I have been waiting ever since for it to happen again, and so far so good (the ankle, not a beltway accident). Never seen anyone about it or done anything in the way of rehab.

That to me says: ankles heal themselves...

But I'm probably stupid. The Team in Training group I work with had a couple sessions on injuries, and the folks who ran those were pretty emphatic that any ankle trauma should be followed with some sort of rehab/strengthening or you're at risk of something more serious -- stuff has gotten stretched and torn that might not hold up so well next time you put it under pressure...

So: the issue is not so much heat or no heat in the short term, but whether that "pop" you heard warrants more attention....Kind of depends on how hard you work out and how often you work out and your level of risk tolerance....

_______________________

Alexandria, Va.: Is there a yoga studio that offers yoga for athletes? Something that really concentrates on stretching?

Vicky Hallett: In your neck of the woods, there's Yoga at the River's Edge.

And there are a ton more around town. SomaFit and Yoga District (which just got a write up in Weekend last Friday) both offer yoga for athletes classes. I took one a couple years ago at Inspired Yoga, but I don't see it on their schedule now.

_______________________

Vinegar: The acidity is pretty mild, and very diluted when in with the wash. The likelihood it will harm your clothes is pretty slim.

Vicky Hallett: Instant feedback! Thanks!

_______________________

Falls Church, Va.: I need to work on my belly to get rid of the bulge and have seen those fitness balls. Can you please give me some ideas at which ones I should be looking at? Thanks.

Vicky Hallett: There are a lot of balls in fitness! Do you mean medicine balls (those are the weighted ones), stability balls (the big, inflated ones) or BOSUs (which are really more like half balls because one side is flat, but people call them balls anyway)?

All of them can be a boon to your exercise routine, and can be particularly helpful when it comes to toning your core.

Howard Schneider: Vicky's hiding all the bad news: getting rid of the bulge has less to do with what equipment you use in the gym, and more to do with what equipment you use at the dinner table -- i.e., petite spoon, or backhoe...Exercising your core is valuable in its own right, but those newly developed muscles won't show unless you lose the body fat that hides them. That won't get done by "working your belly," but by working the rest of your body too...

_______________________

Fairfax, Va.: I hope you don't mind a fairly basic question: I've got a new office with a gym that has free weights. I've never done much with free weights -- is there a resource for basic workout routines for guys, to make sure I hit all the major muscle groups?

Howard Schneider: We have a list of exercises on washingtonpost.com to get you started...

As to structuring a program, there are a million web sites offering free training plans, but they typically want you to register, or are very heavy on the advertising. My suggestion is to hit Borders or another large bookstore and browse the fitness section. You'll find a lot of titles on this issue. Pick one that strikes you as apt for your goals: are you a beginner in interested in weight loss? a former college wrestler? Look for one with a good database/index of exercises, but also one that sketches out 12 or 16 weeks worth of workouts...There will be plenty to choose from...

If you want to get high-tech, there is a program called podfitness.com that lets you download workouts set to your own background track of music. It is a subscription service and costs about 20 bucks a month....

_______________________

Beginner: I am trying to lose 30 lbs. Lost the first 12 easily and then hit a wall. The question is about MHR. Do I have to really worry about it? My optimal heart rate according to the online calculators is between 120 and 135 but I hit 140 fairly quickly and when I run on the treadmill I go up to 160 or 170. If I don't run, I can't burn calories -- not my target number. If I just try to walk fast on the treadmill, my foot hurts. My trainer said don't worry about heartrate and just do it. Should I worry about glycogen burning, anaerobic exercise and all that?

Howard Schneider: The "fat burning zone" has caused endless confusion for people...I side with your trainer: work out hard, eat a balanced diet that provides a few hundred calories less than you estimate you are using each day, and you'll be fine. Harder workouts do burn proportionately LESS fat, but more calories overall, which is what matters in the long run...

_______________________

Arlington, Va.: Re: sprained ankle. I was told by a PT that ankles (and wrists) have so many tiny, important things in them, that they deserve attention and rehab, even if it seems small. And that you heard a pop, especially if your ankles don't normally make that noise, would signal that you should get it checked out.

Howard Schneider: That's what I heard too...My right ankle pops (different type of pop) like crazy when I rotate it...I hope it holds up over time...So I am in the better safe than sorry crowd on this one...

_______________________

Arlington, Va.: Another possibility for the ammonia smell is that the body is fueling itself with amino acids instead of glycogen. I often have this phenomenon and do not have liver disease. At least, according to my last physical.

Vicky Hallett: Another reason for smelling funny. Glad to hear you're healthy, Arlington!

_______________________

Northern Virginia: Mainly a comment regarding knee extensions with weights. I am convinced that doing knee extensions (a.k.a leg extensions) with heavy weight loads is what caused me to wind up with a torn meniscus in my right knee. Even today, after arthroscopic surgery 7 years ago, if I try to do a single rep of that movement (even with minimal weight) it is very painful. I highly recommend people think twice about doing these movements with heavy weight. If you insist, be prepared for the unpleasant price.

Howard Schneider: A good cautionary note about doing too much: particularly for beginners, ease into weight lifting and be conservative when progressing...

There's a good debate, BTW, about isolation exercise in general, and whether we are better off using compound movements that are more like what we do in daily life...

Who, after all, ever puts a weight on their ankle and extends it up and down...?

_______________________

Ammonia: The ammonia smell can also indicate that you're eating a lot of protein. I used to have that smell (and don't have liver or kidney disease...) but now that I eat way (WAY) more carbs, it's gone.

Vicky Hallett: This just in: Eat carbs. I'm always happy to take that advice.

_______________________

Saratoga Springs, N.Y.: Re: laundering of workout clothes. My husband and I both work out daily and it takes a toll on our clothes. I got a free sample of a detergent called WIN at my gym, which was great. I've found it online and at Dick's, but it's rather pricey. Anyone know of a cheaper alternative?

Vicky Hallett: I've really only ever heard of Win and Penguin Sport-Wash. But vinegar ain't too pricey...Chatters? Got anything else for us?

_______________________

Lorton, Va.: What is the protocol for "reserving" gym equipment? I have one machine that I like to use, but half of the time, someone comes in right before me, puts his/her stuff on the machine and leaves for 5-10 minutes before returning to start his/her workout. I have notified the staff and they are reluctant to do anything about it.

Howard Schneider: Well to me a quick trip to the bathroom or water fountain is one thing, but a 10 minute warm up is another...I think I'd elevate to the manager and ask for a clarification of the gym rules...The gym probably has a 20 or 30 minute time limit on machine use. At the very least the "reserved" time should count to the total. Once the person in question has hit that limit (including the time the machine served as a coat rack), I'd politely note to them that their time is up...If they decline to get off, take the case to the manager...In other words, if they are there before you they have a right to the machine, but the time they choose NOT to use it should count towards the quota...

_______________________

Washington, D.C.: Yay! Bike to Work Day! I'm planning on joining with one of the groups coming from further out as they pass by, but I've never ridden in a group before. Do you or the chatters have any advice? Anything I should keep in mind?

Vicky Hallett: I've never gone for a ride convoy style. Any one else care to offer tips?

_______________________

Stinky clothes: I always just throw my running clothes (everything but the shoes) in the shower with me and rinse them out. Then wash next time I do laundry. I have a few items that smell (all 5ish years old), mostly of BodyGlide more than BO. Vinegar hasn't harmed my clothes, at all. But you only use a cup or two per load, when there's already water in the basin, so it's still pretty diluted.

Vicky Hallett: Another vote for vinegar. And one for having company in the shower, although I think I would somehow trip on the clothes while washing my hair.

_______________________

Downtown D.C.: Someone mentioned tennis -- I don't have a car but would love to take some lessons after work or on the weekend. Any courts or clubs that are metro accessible with tennis pros? Thanks!

Howard Schneider: Tennis Center at College Park has very high-quality instruction and is just off the Green Line...Don't know about downtown or NOVA clubs....

_______________________

D.C.: To the person looking for yoga for athletes: I think any ashtanga class is perfect. It's sometimes called "yoga for runners," etc. It's a killer workout with lots of hamstring and hip opening lunges etc. There is the ashtanga studio in Tenleytown. Downdog in Georgetown also offers a very similar flow with the added perk of a HOT studio.

Vicky Hallett: 'Tis true. Sorry for name dropping so many yoga teachers today, but I also recently chatted with Beryl Bender Birch, who's coming to Georgetown Yoga for a few workshops in early June. She got her start teaching yoga to the New York Road Runners Club, and thinks ashtanga (or power yoga, as she calls her style) is ideal for athletes.

_______________________

Knee/leg extensions: I agree with the poster. Although I don't think it is the amount of weight, I think it is the movement itself. I think it is also harder on the knees of most women because of our wider hips.

Howard Schneider: Another Knee Extension Hater...I gotta feel that the weight has something to do with it, and not sure I get how wider hips affect things...I did a piece about knee injuries among female athletes (particularly soccer players), and these issues of geometry did come into play -- but that was in reference to dynamic motion, not sitting in a static position....

_______________________

Worcester, Mass.: Do you have any experience with strapless heart rate monitors? I have been pricing out Polar vs. Timex vs Garmin models and saw a strapless model. That would be a great option if it works reliably. Thanks.

Howard Schneider: I have not used them, but would love to learn more myself. Does the one you are looking at use a finger or wrist attachment? I guess the question is whether it reads pulse as accurately as the chest strap...Anyone have any experience? I do find the chest strap somewhat irritating (to the skin)...

_______________________

Smelly clothes...: I've found that OxiClean works well. Sorry to do a product endorsement, but I haven't tested other oxygen-cleaners (I know they're out there, just can't vouch for 'em). Also, hang the clothes somewhere to dry, as opposed to balled up at the bottom of your bag where they just stay damp and marinate. Eewwww.

Vicky Hallett: You clearly win the prize for the most disgusting use of the word marinate ever. Thank you for that.

_______________________

Washington, D.C.: The best solution for stinky workout clothes I've found is pre-soaking them in lukewarm water and powder detergent in a separate bucket before running them through the wash. I let them soak all day while I'm at work. Then when I get home I drain the bucket (not completely, just to get the water out) and run the clothes through the machine. This may not be environmentally friendly because it uses a bit more water than just one regular load of wash, but it really works and the extra work is worth smelling fresh. It's also more sensible than washing the same load twice (which may not work anyway because the clothes don't soak as long).

I've also soaked clothes overnight and done the wash just before heading off to work in the morning, or soaked them for just two or three hours prior to washing - it all works. Just be sure to use powdered detergent or something appropriate for wicking clothing - regular liquid detergent apparently gums up the wicking action of tech fabrics.

Vicky Hallett: Even more advice on getting the stench out! You guys have this stuff down to a science.

_______________________

Fairfax Station, Va.: What are your thoughts about working out when you have a head cold? My husband thinks it helps get him better faster; I think it's a good way to spread germs in the gym.

Vicky Hallett: I say folks who are ill who want to work out should do it at home so they can keep their icky germs to themselves. And while activity can be invigorating, if you're really sick, your body wants some rest.

_______________________

Vicky Hallett: Okay, we're off to soak our clothes in vinegar. Howard's flying solo for the next two weeks while I'm off eating asparagus in Germany (and perhaps smelling odd). And we're always looking for more column questions -- so send 'em to misfits@washpost.com.