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. Howard was joined by fitness guru Denise Austin Tuesday, June 10 to take questions.

The transcript follows

Discussion Archive.

MisFits Archive.

____________________

Vicky Hallett: Good morning all! Are man boobs on your mind after reading today's column? Who knew that could be a side effect of excessive golfing? Howard?

Anyway, we're well hydrated and ready to get chatting...

Vicky Hallett: And before I forget, here's that article about intern deals I promised last week:

http://www.readexpress.com/read_freeride/2008/06/young_and_restless_interns.php

Howard Schneider: No they are not and won't be. I don't golf.

_______________________

New York, N.Y.: In this heat, which in New York is supposed to hit near 100, what are some of the limitations one should put on oneself and what things should one be looking out for as warning signs while exercising, jogging, etc.

Vicky Hallett: The heat is on down here in D.C., too, and I'd say in weather like this, please don't jog. It's really not healthy -- especially considering the air quality. I stupidly walked home last night (because of fears of the Metro's orange line being busted) and I felt awful the rest of the night even with loads of water.

If you really want to run, do it first thing in the morning, when going outside feels more like sitting on a campfire than visiting hell. Make sure you wear wicking, light clothing. And don't make yourself run at your usual speed -- you'll regret it later. (And don't forget water! And sodium too! It helps improve water retention.)

_______________________

Washington, D.C.: Help, I need motivation! I'm sick (just a cold) and can't seem to get myself motivated to work out, but I don't want to lose a week. Any suggestions?

Howard Schneider: Lose a week. Get well. Think up a really hard workout to do on your first day back since you'll be rested and ready to go....How'd you get a cold in this weather? I know, I know, germs germs germs....But its 80 million degrees out. Germs can't live in this weather, can they?

_______________________

Vienna, Va.: Submitting really early so I don't forget...I've been seeing a trainer now once a week at my gym for 3 months and have seen a little progress. I've lost maybe about 12 pounds and I feel like I have higher endurance, but I'm not sure if it's more from my training sessions or the cumulative visits to the gym 4 to 5 times a week, plus watching my diet. My question is, how do you determine if it is worth it to continue with the trainer for almost $300 a month, or should I just try it on my own and see if I get the same results? For what its worth, I think my trainer is great but sometimes I wonder if I should see if I still lose the weight doing it on my own.

Howard Schneider: I guess the question to ask yourself is whether you'd still be making those four or five visits a week if you weren't also working with the trainer? If so, then may be you can fly solo...Give it a try. You can also always go back.

One thing I will not from my own experience: I definitely work harder when someone else is encouraging/hollering in the background -- and that goes not just for weight training, but spinning or any other sort of endeavor. When I am by myself and think about it, I can push myself, but it is also easy just to roll along with what I am used to...Trainers/coaches don't let you get away with that...

Vicky Hallett: If the price is getting to you, and you're feeling like you're off to good start on your own, how about scaling back to seeing the trainer every other week? You'll save a ton of cash but still have the pressure of knowing your trainer is going to check in on you soon. And that's part of what you're paying the big bucks for...

_______________________

Bethesda, Md.: Quick question for you. I've never really used the treadmill - always preferred to walk outside -- however, with the heat the past fews days I've started to walk on the treadmill at my gym. I've noticed that when I get off the treadmill I feel a little wobbly -- almost like I'm walking on the moon. This doesn't happen when I've on other machines -- bike, elliptical, etc. Should I just avoid the treadmill -- or is there something I can do to prevent this from happening?

Vicky Hallett: One of the reasons some folks like treadmills is that they absorb shock. I don't know if I've ever been on one that made me feel like I was on a moon bounce though -- there's a chance the one at your gym is having some technical difficulties. I'd give it another try (especially if you have plans to exercise today...it continues to be gross), and see if you get more used to it.

Otherwise, if you want to walk without dealing with the heat, I highly recommend the mall. Montgomery Mall in your neck of the woods has a very active walking community, and the doors open a few hours before the stores do. Free AC! Take the stairs a few times for some extra calorie burn.

Howard Schneider: I've shared that sensation -- and it's a weird one. I think the couple times it happened to me it was from not cooling down and stopping abruptly -- the classic blood pooled in the leg phenomenon. I'd suggest trying again but make sure you really cool down slowly and fully so that your circulation returns to normal before you stop the machine....

_______________________

Mclean, Va.: Hi Vicky and Howard,

I am training for the nation's triathlon and have two questions for you.

1. I just got clipless pedals for my bike and am terrified after a fall. I know it's so much better, but I can't get over my fear, especially when every tells me I'll have major wipe-outs. Any advice?

2. Also, on a training program, I'm getting messed up by the weather. It seems too hot to do anything. What are some tips to stay with the program, and stay healthy (besides hydration, etc)?

Thanks!

Howard Schneider: Boy the pedals are freaky at first. I imagined to avoid the obligatory rookie wreck but just barely. In my case it happend as I was stopping. I unclipped one foot but the bike shifted in the other direction. I unclipped the other foot in time but the lesson was learned. One thing for you to think about: whatever caused that fall, your body and mind probably have adjusted in ways you dont realize, i.e. you probably won't make the same mistake again. A couple of things I did to build confidence: make sure the settings (like ski bindings) are set at there loosest so you can easily clip and unclip; find a stable perch -- have a friend hold the bike steady or lean against a car or phone pole, and simply practice clipping and unclipping; third, I still use the dual sided pedals, which helps me because in a pinch I can at least keep the bike moving by using the side without the clip...

As to your training, maybe now is the time to focus on your swimming. Also, stay indoors -- use a treadmill or stationary. While that's not optimum you are at least sustaining/advancing your encurance. Unless you are on the road early in the morning or later in the evening, it is dangerous to push your luck outside....

_______________________

Philadelphia: Happy Tuesday! I wrote in months ago about having a blister issue -- I'm happy to report that that problem cleared up actually pretty quickly once I smeared them with petroleum jelly and covered them with bandages. And they didn't return because I switched from my comfortable, inexpensive, general-purpose workout socks to comfortable, not-exactly-inexpensive, sport-specific running socks.

The other weekend I participated in and completed my first marathon. I really enjoyed it and plan to keep doing them, but have a question:

How can I improve my time?

I'd like to knock about 30 seconds off each mile (that'd put me under 4 hours -- I ran/jogged this marathon) for my next one. I know that to improve your time with shorter distances, the key is running longer distances during training, but in marathon training it's recommended you not do more than 20 miles in the approach. Is there a specific style of training I should concentrate on (intervals, etc)?

Also, I'd like to pass on some advice. The training I used concentrated more on time, not distance, and I would highly recommend that other beginners start that way. I did an 8-week introductory program last fall that starts you off with a 20-minute jog, and build from there. And it works. Last Labor Day I could barely jog a mile (although I had been walking about five miles a day before that). I kept track of the distances I went (because how can you not?), and it was pretty neat watching as a 20-minute "run" transformed from 1.8 miles to 2.25 miles. Okay, a little more advice. Respect the rest days and let your body have a break.

(I'm submitting this early, but if anyone is interested I found the 8-week introduction on the Edinburgh Marathon's training Web site.)

Vicky Hallett: Hey there Philly! Glad to hear your blisters are history. People don't give socks the respect they deserve.

And congrats on your marathon!! I've never done one, so I can't advise you from personal experience, but this article from Runner's World has a bunch of tips on shaving 15 minutes off your time: http://www.runnersworld.com/article/0,7120,s6-238-244-255-5014-0,00.html

The writer recommends tempo runs, but there are also a pointers on other things that can affect your final time like the weather and what you eat for breakfast. Sometimes it's the details (like socks...) that really matter.

_______________________

Cleveland: I have a tip for those of you who have trouble cooling down after a workout (which is especially tough in the summer or when you're trying to rush to work in the morning): shower with cool water and a minty/tingly body wash. There are some on the market that really last, even after you've toweled off. They offer additional cooling, even if it's just a sensory/mind trick effect.

Two of my favorites are Aveda Rosemary Mint hand/body wash and Bath & Body Works Mentha line.

Vicky Hallett: Just a concerned citizen advocating for tingling sensations. I like your style, Cleveland. But I think I prefer mint chocolate chip.

_______________________

NW DC: Can you give me some advice on protecting knees and shins when jogging? I've been working on additional stretching and trying to improve "how" I run, but any additional input would be appreciated!

Vicky Hallett: The best thing you can do is probably avoid overtraining. And having the proper shoes helps, too...And I know I seem like an ad for Runner's World today, but these two articles have exercises that might help ease your leg woes.

Knee exercises:

http://www.runnersworld.com/article/0,7120,s6-241-285--11555-0,00.html

Shin pain prevention:

http://www.runnersworld.com/article/0,7120,s6-241-286-289-12604-0,00.html

_______________________

Tour de Cure: Just wanted to brag about completing my first metric century Sunday. It was a fun, awesome ride even in the pizza oven-like heat we experienced. Now I'm itching to do another 100k and then work towards 100 miles.

Howard Schneider: Congratulations...and keep us in touch on your jump to 100 miles...Anyone else along for that ride?

_______________________

Arlington, Va.: I signed up for the Marine Corps Marathon but now I am second guessing the decision. I ran it 3 years ago and did all the training in the DC heat, bit for some reason it seems worse this year. Is it just me? I run in the morning to avoid the heat but still the humidity is brutal and my heart rate soars even when I slow down my pace(I'm slow to begin with so if I slow down any more I'll be walking.)Any suggestion to get my running in in the DC humidity? Is it just mind over matter?

Howard Schneider: Well I dont think concerns about the current oppressive weather is a mind over matter issue. It is bad out there right now and you are right to be circumspect. Runners World has published a few articles on tips for training in the heat (my favorite is the frozen hat -- soak your hat in water and freeze it overnight...). Here are some tips from a Miami running club (talk about humidity). Overall, I'd say don't be shy about doing as much as you need on the treadmill. Watch the weather carefully and get outside when you can...

Vicky Hallett: Global warming is no fun for marathon training. But these past few days have (hopefully...) been a bit of an anomaly and it should be this terrible the whole summer. I interviewed Ed Grant, president of the D.C. Road Runners Club, last year about this, and he advocated for cross training on really miserable days. His summer sport: Swimming. It gives your joints a break, too.

_______________________

Washington, D.C.: I desperately need advice. I am 35 and have literally never exercised. Nothing. I'm about 20 pounds overweight but the bigger problem is that I have spent the past 35 years sitting ALL DAY. I sit at work, I sit when I come home. Suddenly I'm motivated to exercise (yay) but I am so horribly out of shape that it's difficult to do very much because I get winded and my muscles can't take it. How would you recommend I get over this initial hump, and how long would you expect it'll take before I have a more normal ability to really work out?

Vicky Hallett: You're actually more normal than you realize, which is a big part of the country's out-of-control obesity problem. So just wanting to get over that initial hump is enough to set you apart from a ton of people. So yay!

The key is to remember that slow and steady wins the race. If you've really never exercised, going out and pushing yourself too hard will just make you sore and frustrated. A good first step for someone like you is probably to start walking. Can you take a few breaks during your work day to get up and move around? How about going for a 15-minute walk when you get home so you don't go from sitting in one place to sitting in another? These are baby steps, but they're effective...

Once you feel more confident, extend the walks, and bring in some resistance training -- a few situps, modified pushups, lunges.

Just keep on adding, and within a few months, I think you'll be amazed at what you're capable of! Keep us posted on your progress!

_______________________

Al Asad, Iraq: Howard and Vicky, I am a Marine deployed to Iraq and need help improving my pull ups. I have tried max sets but after a couple days my elbows hurt too much to keep going. Any suggestions?

Thanks.

Howard Schneider: Well we are complaining about the heat over here right now but no doubt it is worse where you are. Stay safe.

You might want to start by giving yourself a recovery day. In that regard pull ups are like any other weight training (in this case with body weight). If you work your muscles to exhaustion one day, they need time to repair. The elbow pain might be from over use. Also, you might trying working with negatives (give yourself an assist to the top and lower yourself slowly). If you have access to a Smith Press or similar device, you can move the bar lower to the ground and get an assist that way to build up the muscles need for a pull up...

I have not gotten deeply into this, but the SEAL training book put together by Stew Smith has alot of practical advice on calisthenics and related types of exercise. You might want to check it out....

_______________________

Washington, DC: Hi!

I started swimming three days a week before work. I head from the gym to the office, so my primping is done in the gym. I think the combo chlorine and the quick-because-I-hate-being-naked-in-front-of-people showers are making my hair limp and greasy. Are there any good shampoos (or even shampoo-conditioner combos, so I don't have to lug a whole bathroom to the gym) to help with chlorine?

Vicky Hallett: I'm guessing the chlorine is more to blame than the naked-in-front-of-people thing, so let's focus on that aspect. There are a few products marketed directly to swimmers as chlorine removers (UltraSwim is one), which may be the answer. I'll admit ignorance on this one though. Any swimmers with fabulous locks care to chime in?

_______________________

Arlington, Va.: To Bethesda, Md. about the treadmill disorientation. I started running on a treadmill once for a couple of months, and I also got similarly disoriented afterwards. It got better over time. Now I run almost exclusively outside. But on the rare occasion that I run on the treadmill, even for a mere fraction of the distance I'd run outside, I get horribly disoriented after I step off in a way I never do when I go outside. I couldn't say I know much about the how or why, but you're certainly not alone.

Vicky Hallett: I sense a support group forming. Any scientists looking to do a study?

_______________________

Madison, Wisc.: For the person who just got clipless pedals: don't worry, they won't cause you to have a "major wipe-out". Think about it, if you're cruising along at a good speed, why would your pedals come into play at all? The place you will have trouble, however, is like Howard said: when you're coming to a stop, you might not get unclipped fast enough, or unclip the wrong foot. But you're already going to be stopped or nearly stopped when this happens. So yes, you will tip over and maybe hit the ground hard, but you won't have any (or much) forward momentum at that point, so it's won't be too bad. I fell over probably a half dozen times in the first year I had clipless pedals, and every single time I was at a complete stop and just couldn't get my foot down in time. It's embarrassing, but you won't get hurt. What I do now is unclip from the pedal as I'm starting to slow down approaching an intersection or whatever, even if I don't end up needing to fully stop. I just sort of hover my foot over the pedal until I know whether I'll have to stop or not. Good luck!

Howard Schneider: On Wisconsin! Hope you all are holding up okay out there...The prospect of tipping over is daunting, but as you note at least you are stopped...That's what helmets are for. Maybe roller blade knee and elbow guards for the first few weeks?....I guess I'd rather have the cuts and bruises than the ribbing....

_______________________

Exercising and heat question: To fit in my schedule, I need to walk at lunch. I am well hydrated (almost 2 quarts H20 this morn) and walked yesterday with no ill effects. I slathered on sunscreen and walked mostly in the shade.

Do you burn more calories in this heat?

Thanks!

Vicky Hallett: If you gotta do it, keep it safe. But it is not a better calorie burn! You're just sweating more and losing water weight.

Howard Schneider: Yea really watch the water consumption. Hydration is a concern, but so is over hydration. You can drink so much that your body chemistry gets all screwed up -- which in extreme cases can cause serious problems.

Since the is on people's minds, here is a good article on heat exhaustion.

And here are some tips from the Mayo Clinic about hyponatremia (the fancy word for drinking too much water and screwing up your sodium levels...)

_______________________

Treadmill aftereffects: My legs also feel a little wobbly when I get off, unlike running outside. But I thought it was just going from a moving sidewalk, essentially, to solid ground. I think if you feel dizzy, that's a different problem.

Howard Schneider: It just occurred to me that this may be the same sort of disorientation caused when you are in a car or train that is changing speeds and you look at another vehicle and cant tell if it is moving or you are. In essence, when you are on the treadmill your legs are moving but the horizon is still. When you get off, the legs are moving but suddenly the horizon is too...Any physicists or neurologists out there?

_______________________

Baltimore, MD: My sister, who is trying to lose about 75 pounds, has been committed to an exercise routine for the past 3 months. She is ready to upgrade her cotton t-shirts and boxer shorts for better, more appropriate workout clothes, but hasn't able to find any in sporting goods stores that are her size. Can you suggest a resource?

Vicky Hallett: REI made a big deal about the fact that they were expanding their plus size options, so she might find what she's looking for there (although more likely online than in stores). And there's Junonia.com, which is all plus-size workout clothes. Unfortunately, there aren't a lot of options out there.

Any chatters have advice on where to look?

_______________________

Exercising heat: I rode my bike home from work yesterday, and I can tell you there were a LOT of people on the Capital Crescent Trail between 5:30 and 6, biking, running, and walking. Fortunately, there's a lot of shade.

Howard Schneider: Good to know...I was walking around downtown at noon yesterday and noticed a huge difference in the shade....I have found Sligo Creek pretty cool too, between the water and the shade, even on toasty days....

_______________________

Wear a Hat!: one thing i don't see on fitness sites when discussing this hot DC weather - WEAR A HAT

It'll keep the sun from baking your brain! NOT a visor - a HAT

Howard Schneider: Preferably a frozen one (see above).....

_______________________

clipless pedals: Here's how I got used to clipless pedals:

Go to a neighborhood where there is little traffic and ride around for about an hour. At EVERY intersection slow down. Remove 1 foot from pedal, and stop. Come to a full stop and then remove other foot, with both feet on the ground. Start up again, go one block and repeat the drill.

Yes people might think you are nuts, but you are training your feet to use pedals.

Most of us have a dominant foot for clipping/unclipping. I start on right foot, so unclip with left foot first. It's a good idea to practice both ways so that you can instictively unclip with either foot should the occasion arise.

Really, in an hour or less you should have it down pat. The first fall is part of the process, but a slow motion fall is less likely to hurt much more than your ego, provided it's covered with a helmet.

Everybody falls once. Welcome to the club.

Howard Schneider: Maybe they should include this drills with the clips and the pedals and the shoes to ease the anxiety...

_______________________

Swimmer with fab hair: I'm a swimmer and my hair is indeed fabulous, if I do say so myself.

First, it's a great idea to get your hair wet in the shower before you get in the pool, so the hair shaft is soaked and absorbs less cholorine.

Second, I've used UltraSwim and other chlorine-removing shampoos and can't say they work any better than washing your hair immediately after your swim and using a very moisturizing shampoo.

Third, a light but moisturing leave-in conditioner. And, if I'm swimming at an outdoor pool and decide to sit and read afterward, I put a thick conditioner in my hair right after swimming, let it soak in while I'm relaxing, then rinse it out before I leave the pool.

Vicky Hallett: I knew one of you would come through! And I bet your hair is the envy of everyone in the locker room.

_______________________

Bethesda, MD: I think you're right to recommend swimming in this weather, since it's better in this heat than running or biking, but just beware, the weather will affect you there too. Breathing is an issue for a lot of swimmers anyway b/c kicking uses up a lot of oxygen and you're often only supposed to breathe every 2nd or 3rd stroke. So with the current terrible air quality, if you're swimming hard enough to really get your heart rate up, or if you're forced to use an indoor pool where the chlorine fumes kind of linger, you'll feel like crap. speaking from personal experience here.

Vicky Hallett: You really can't win, huh? Thanks for the two cents.

Howard Schneider: Good to know...Bottom line: the weather sucks. Be careful.

_______________________

Chlorine: To the swimmer: make sure you're wetting your hair down first in a quick shower before you hop into a pool. The way my old coach explained it, your hair will absorb a little of the water when it first gets wet. You want that water to be plain water, not chlorinated.

Also, UltraSwim rocks. A bit pricey, but totally worth it.

Vicky Hallett: I think everyone is in agreement about the pre-wetting. Thanks coach!

_______________________

Vicky Hallett: That's all the time we have today folks! Just a reminder that Lawyers Have Heart is this Saturday, if you think you can manage a run. I believe it's the biggest 10k in D.C...Keep your hair looking fabulous, and we'll see you all next week.

_______________________

Editor's Note: washingtonpost.com moderators retain editorial control over Discussions and choose the most relevant questions for guests and hosts; guests and hosts can decline to answer questions. washingtonpost.com is not responsible for any content posted by third parties.