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, July 1 to take your fitness questions and discuss their recent columns.

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Howard Schneider: Everyone ready for July 4? Plenty of chance to overdo it - at the barbecue and otherwise, which is kind of my plan. The weather looks great. Anyone have fun suggestions for ways to take advantage?

Vicky Hallett: How about free yoga classes at Willow Street Yoga? Or the Age-Handicapped 4 Miler that the D.C. Road Runners are hosting? Or sweating on the Mall while learning about Bhutan? I'll let you chime in now...

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Manassas, Va.: I've read that altering your workout to include a variety of types of exercise not only relieves boredom but is also helps to improve fitness. However, when I do this (when I replace one circuit training workout with another one) I invariably have sore muscles. Seems to me that I'm not consistently exercising the muscles so they get sore, whereas if I repeated the same routine I wouldn't get sore anymore. What are your thoughts on this? I like varying my routine but am not thrilled about the constant muscle soreness.

Howard Schneider: Yea soreness is never thrilling -- but it is also a sign that your workout is doing what you want. Weightlifting works by damaging the muscle fiber, and triggering a repair process that helps you gain strength. The fact that switching exercises leads to soreness in news areas means exactly what you think it does -- those areas need work. The soreness will abate. Stick with what you are doing...

Vicky Hallett: But if you really have constant muscle soreness, that's no good either. And may be keeping you from being consistent with your workouts, right? So when you're trying something new, realize that you don't have to be a superhero about it. If you finish up and decide you were being too easy on yourself, up your reps or weight during your next workout.

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Washington, D.C.: Last week, Howard wrote, "My understanding is that a reasonable resting heart rate for an adult is the 70 to 90 range, but with athletic training can dip into the 50s...."

Actually, it can dip into the 20s. Specifically, cyclist Miguel Indurain's resting pulse was recorded as low as 28.

OK, that's an extreme case, but it's not at all unusual for active but not extreme athletes to have resting pulses in the 40s. When I was in only half-decent shape (exercising 2-3 hours a week), mine was around 50.

But don't worry too much about the exact number, as a lot depends not only on your fitness level but your genes. On an individual level, as you become more fit your resting pulse should fall over time. On a shorter time scale, if you overtrain one day you may find your resting pulse higher the next morning; this is your cue to take it easy and let your body recover.

Howard Schneider: Good points...I was drawing a line that might reasonably include some of us mortals (I am pushing 60 and feel good about that)...

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Silver Spring MD: Hi Misfits,

I've been exercising very consistently for about six months, have lost 12 pounds and reshaped my body. I walk about 40 miles a week, swim 1.5 miles 3 times a week, take 3 group weights classes and sometimes fit in a yoga class for stretching. Suddenly, for the last three days I've felt sore and exhausted. Am I overdoing it? I'm 47 and female, and it seems like it takes a LOT of exercise to get any results.

Vicky Hallett: Sore? And exhausted? Yep, sounds like you're overdoing it to me. If you're feeling that awful, take a break for a day or two. Your body will thank you by being able to work harder when you get back into the groove.

Did you read last week's column? W. Hodding Carter, the 45-year-old swimmer who's now speedier than he was in college, relies on recovery days now. You can still be active, but don't beat yourself up every day. It'll rebel.

And congrats on your success so far!

Howard Schneider: The key for me is mood: the couple of times when I felt I had truly overtrained I found myself acting really cranky...

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Bloomfield, Conn.: Hi. I use both a stationary bike and treadmill. I notice that in general the stationary bike seems to burn more calories than the treadmill. I do change the course level and the speeds on the treadmill. But I notice that at a reasonable resistance and speed the bike seems to burn more calories. Does seem logical. Thank you.

Vicky Hallett: Are you following the calorie counter from the machines or from a personal heart rate monitor? Because I'd be more inclined to trust the latter. I like machines, but they're often big fat liars about that.

Another thing to keep in mind is that on a treadmill you're supporting your whole body weight, but on a bike you're not. So I think most people find that they're more likely to burn more calories on the treadmill. But of course, light walking on a treadmill won't burn the same number of calories as a brutal ride.

It's up to you how hard you push yourself (with speed, resistance, incline), but certainly, you can burn a lot of calories using either.

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Baltimore: Misfits: Please Help! I will be hiking at Bear Butte State Park in South Dakota in two weeks. First problem, I don't hike but I run about 10 miles a week. Second problem, do I need a hiking shoe or will my running shoe be fine? Apart from being well hydrated what else do I need to prepare for? Thanks and have a very happy 4th.

Howard Schneider: Ditch the running shoes pronto -- they are built to go forward, not support you over rocks and ravines, steep uphills, puddles, logs, etc. Hiking boots will give you better support, can be water proof, support the ankles, etc. As to the hike itself, will you be packing in equipment, or just going for day hikes without a pack? In either case, I'd prepare for walking uphill by...walking uphill. If you have a hilly neighborhood, just go up and down the steepest grade you can find for half an hour. If you use the treadmill, kick the incline up to five or six or more and see how it feels. You'll be using your muscles in a much different way -- and you might feel it in your back, so take care in that regard. If you are packing in, then I'd suggest practicing with the gear you are going to use: Fill the pack with a reasonable load and go for a couple of long walks over the upcoming long weekend....

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McLean, Va.: Just to add I think that Silver Spring should take it easy. Walking 40 miles a week must be 10 hours or so and the additional work is time consuming. I am 49 and running 4 times a week and making sure that 1 or 2 of the other days are total rest with 1 or 2 of cross training. Recovery days are as important as workout days. And I am glad to say that Friday is one of my recovery days so bring on the food for the 4th of July!!!

Howard Schneider: A double bonus -- no exercise and big plate of bratwurst...

Vicky Hallett: The best sport for the Fourth: Watermelon seed spitting. I think it'll make the Olympics in 2012.

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Silver Spring, Md.: I have been taking Pilates and yoga classes for the past 6 years or so (on again/off again) and still my biggest hurdle is maintaining my balance during group classes. I end up looking like such a novice compared to the other folks in the class...I get all wobbly and can't maintain a pose to save my life. Is there anything I can do to better my balancing act? Thanks!

Vicky Hallett: Are you doing the trick where you stare at one point on the wall? That can work wonders! Otherwise, I'd practice some of the harder poses on your own whenever you have a chance...I think the more you do it, the easier it will get. Six years may seem like a long time, but if it's never been a consistent practice, that could be your problem.

I've developed a new habit of always trying to stand on one leg while waiting to cross the street, and you can do that almost anywhere (in line at the grocery store, while talking on the phone, etc.).

And if you want to work your balance at the gym, there's probably no better toy than the Bosu. Even simply standing on the curved side can be a challenge.

Howard Schneider: Vicky "the Stork" Hallett must look pretty silly out there, but practice is always the best way to learn to do something. Various yoga instructors will have different tips, but one that worked for me is to be really conscious of how much balance comes from the whole body -- not just the legs. In other words, "balance" by trying to pull as much weight as possible into the upper body, rather than letting it all rest passively on the legs. Engage the shoulders and chest and upper back. And make sure the abs and glutes are involved -- they are central. If the core is firm, the whole structure will be more stable. Don't just count on the foot and ankle to carry the whole load.

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Cleveland Park, D.C.: Thanks for the tip on free yoga classes this week! I'm looking for a new studio for my yoga practice and would love some suggestions. Preferably something on the red line in NW, but am open to others.

Thanks!

Vicky Hallett: I haven't tried it yet, but there's a new place in Bethesda called Veria (7720 Woodmont Avenue). It's a "Wellness Center" from the same company that started the TV channel of the same name. And they have a lovely studio space.

If you're into Ashtanga, Woodley Park Yoga (2625 Connecticut Ave. NW) is a lovely, newish studio.

And I assume you already know about Tranquil Space, but their new space on 17th Street (1632) in Dupont is completely gorgeous.

If you find the perfect place, you have to let us know...

Howard Schneider: The Red Line in Northwest is kind of Yoga central -- hard to mention one because there are so many -- Downdog in Bethesda, the Bikram place at Tenley, etc. etc. Pick the most convenient stop, get off and walk around. You'll find something before you can say salamba sarvangasana

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Washington: Not so much a question, but a comment to pass along...

I've found the new Wii Fit to be exactly what I needed to get my butt motivated! I could stand having the doctor tell me that I was a bit overweight because I was only going to hear that from him every few months.

But the Wii Fit? It tells me every day I step on the board: "That's overweight." Hearing this day after day is extraordinarily motivating! In fact, when I started, it deemed me to be obese. Through calorie counting, more exercise, and use of the Wii Fit, I've lost 16 pounds in a little over one month!

Vicky Hallett: In one month?? Whoa.

I think we're going to see a lot more of this gaming/exercise trend. Have any of you used those Expresso bikes that let you pick your terrain (including outer space!) and then you see yourself traveling along (and beating competitors)? That stuff just makes sweating a lot more fun.

Howard Schneider: Not as much fun AS A REAL BIKE ON A REAL ROAD...There are some great techy fitness toys out there - and I'd be the first to say use it if it works for you, but...

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Happy 4th!: I don't have any details but I heard biking in DC on the 4th is fun because they close down a lot of the streets.

Howard Schneider: Nice idea...Eleanor and I rode from Takoma Park to the Folk Festival on the Mall over the weekend. Though there is a bit of a pedestrian crowd the mall was still open to bikes and it was fun to tour the different tents (BTW, what's NASA doing in the folklife festival? Powdered eggs and Tang in the food tent?) Anyway, don't know what the rules are for the Mall on the Fourth but that'd be a fun ride (though make sure you have a light for the trip home...)

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It's Hot Outside: I notice that I'm developing a rash on my inner legs. I think it's heat rash from working out in the lovely D.C. heat. Anyway to prevent this? Should I be worried?

Vicky Hallett: Have you tried Bodyglide? Or anything similar? Marathoners swear by the stuff.

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Capitol Hill: At the beginning of the year, I decided that one of my big New Year's goals would be to run a 5K. Well, I actually did it, and have run three so far. However, when I decided to start running, I focused so much on that, I neglected all the strength training stuff I used to do. I'm a 20-something female, and before I started running I would do exercises with light hand weights a few times a week.

I tried to get back into strength training last week, using 3 pound weights and doing light exercises (bicep curls, overhead presses, etc.) and was sore for two days afterward! It was really frustrating, since I used to do that sort of thing all the time.

Any idea how long it will take to get my muscles back into shape? Really, lifting 3 pound weights should be that hard!

Howard Schneider: Not long...Give a couple of days rest then get back at it. It is a sad reminder that as hard as it is to train and get in shape, the effect of "detraining" can be noticed in something like a couple of weeks. In other words, we are never more than temporarily in shape, and remain so only as long as we keep at it. Now your goal should be to work the weight training into your running schedule so you can maintain a better-balanced program...

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Urbana, IL: Hello! I'm new to the chat, so if this is something you address all the time, I apologize, but I hope you can help me. How does one know if one is overexercising? I work out for 1.5-2 hours a day pretty much every day, and most of that is pretty intense cardio, like running 6.5 miles and doing a fast level on the stair mill for 30 minutes, and then lifting for 30 minutes or so several times a week (I'm a 26, 5-7, 120 pounds-with-some-muscle woman, if it matters). I've always been one to push myself harder and to strive for the next level. I don't have any injuries, but lately I've noticed that I am hungry ALL the time, to the point that I feel I'm going to pass out if I don't eat soon, and it's hurting my workouts. I've increased the protein and fiber in my diet but to no avail. Is this a sign that I need to cut back on the workouts, as my boyfriend suggested, or is it probably something else? I've had a blood test recently that was normal, and no chance of pregnancy. Thanks!

Howard Schneider: Wow, talk about Type A...Do yourself a favor. Pick up a copy of Nancy Clark's book on sports nutrition -- it is a great bedstand guidebook for people who like to work out and need to know how to eat to support their activity (and boy do you have a lot of that...) You may well be overexercising -- seven days a week at that level is too much. Give yourself a full day of rest, at least, during the week. You also might not be eating right: protein and fiber is great, but what you need is carbs, and plenty of them, before and maybe even during your workout. Eating a snack an hour or so before exercise might help, and if you are really going for two hours a day consider using a sports drink or cliff-bar-like snack to keep your muscles fueled during exercise. Your muscles and blood actually store sugar to draw on as your activity level increases, if you are going beyond an hour you need to keep that fuel flowing. Now IF you are doing all this for weight control (as opposed to liking a sport or training for an event) your alternative is to scale back the activity and watch your calories...good luck! (p.s., Clark's book also gives a good sense of how to balance food, exercise and weight/fitness goals...)

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Midwest: I've just started playing camogie, a sport similar to lacrosse. It's very fast paced, with bursts of running followed by slower jogging or standing around, waiting for action again.

My endurance was horrible, so I decided to start a running routine. What's the best way to start (what distances) and how quickly should I build up? Also, how fast should I try to run? A runner once told me that you should always be able to talk when running/jogging -- you shouldn't be too out of breath. True?

Howard Schneider: Depends on what you are training to do, and the base you are starting from. To avoid injury, you don't want to go out and expect to run six miles at a time. Build up to that. To build your aerobic endurance you'll first and foremost want to be consistent -- get out there three for four times a week. At first it really does not matter how fast or long you run, just that you make the effort and put in the time. Nor does every workout need to be the same. If you are comfortable running, say, three miles at a time, then pick one day a week when you are going to add a bit to that distance -- say half a mile at a time -- so that you build over a couple of months to a level where you can comfortably run six or seven (and this should be at the "talking" pace...). Intensity - speed - adds another dimension, and it is something you should think about for this sport. Once you have established a good running base - and feel in reasonable shape - consider including speed intervals in one of your workouts...In this case, think of the types of bursts you do in camogie and sprinkle a few of those into an otherwise comfortable run of thirty to forty minutes....Hope that helps...

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Washington, DC: A question that has been bugging me: Why is there only one BMI scale? I'm referring to the government-endorsed scale that states that I, as a 5-10 male weighing 176 pounds, am slightly overweight. Given gender differences in bone and muscle mass, shouldn't there be different scales?

Howard Schneider: There is only one BMI scale -- and that's the limitation of BMI. It is a very old measurement, developed, I believe, from population studies back in the 1800s. By rights, under that measurement, I should weigh 185. I will not weigh 185 until I am rotting underground...Meantime, pay attention to body fat --- that's a better indicator of whether your weight is under control. You can have it measured at a local health club....

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Towson, MD: For the new hiker who's only got two weeks: go to an outfitter like REI or Hudson Trail get some hiking boots ASAP, and avoid the all-leather ones. They take too long to break in. Some thick hiking socks would be good too. Start walking in new boots for an hour or more every day.

Howard Schneider: Another good tip...As suggested, don't take the new boots out of the box on the trip. Break them in now or be prepared for some crazy blisters...

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Off Balance: That could be me! I was always clumsy and then after a bout with vertigo, I could barely stand on one leg in yoga class. So embarrassing. Stay with it, and try to engage your core as much as possible. I've improved a lot, but I'm still the most off-balance one in my class. I try to just accept that this is a place I may always need to work on, and recognize that other aspects (like inversions), I am really good at.

Vicky Hallett: Yep, don't ever shy away from anything because it's your weak point. That's all the more reason to keep it up and try to improve.

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Madison, WI: The person who asked about hiking reminded me of something I wanted to ask. Whenever I go hiking, I'm totally fine on the uphill, but coming back down my knees start KILLING me. They get super stiff and sore and every step is painful. And it's not just a distance/duration thing, because if there's a brief uphill along the way down, they feel fine again. This happens to my mom too. Do you know what's going on, and if there's anything I can do to prevent it?

Vicky Hallett: The stress of downhill hiking is why a lot of folks carry hiking poles, which might solve your problems (and your mom's).

FitSugar has some other ideas:

http://www.fitsugar.com/331145

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Washington, D.C.: I'm 35 year-old woman and I'm looking to just trim down overall. I have been doing yoga twice a week for the past couple of years and I've noticed that I've definitely increased my muscle tone, but it's all under a layer of flab that I've developed over the past few years (age and probably too much wine drinking). I've gained about 9 pounds, but some is probably muscle from the yoga. If I join a gym, what should I be aiming for as far as activities. I used to do a lot of elliptical and rowing when I was a gym-goer in the past, but I never had any real training or goals on equipment use.

Howard Schneider: A couple of thoughts: Do you feel your yoga practices progresses regularly in intensity? If not, then you may want to up the ante there -- and find a harder class or instructor...The alternative would be to add some weight training as you ease back into the gym, just so you are not standing pat at your current level...To help with the weight loss, get back to something that uses a good number of calories. Rowing is great, and the elliptical is a reasonable way to start, though think about transitioning to the treadmill, if possible, since it is better as a weight-bearing activity....If you continue the yoga, and squeeze in a couple of sessions at the gym, you should see some weight loss. Though remember the other side of the equation: weight loss occurs when you use more energy than you consume...

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DC: More free yoga...Quiet Mind Yoga in Columbia Heights, three blocks from the metro on 14th street. Its a new studio, very nice. They offer a free community class every week. Check the Web site to see when it is as is rotates every week!

Vicky Hallett: Ooh! Good tip. I'll have to check it out...

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Washington, DC: Is there any fairly simple way to know how many calories are getting burned during a workout? I don't trust the machines. Is there a magical heart rate-height-weight formula I can use?

Howard Schneider: Best bet is to invest in a heart rate monitor. The formulas encompass more variables than the machines, plus it tracks the actual work being done (if there was a formula you'd still need to know how your heart was reacting minute to minute, i.e., you'd need a monitor, for it to be accurate...)

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Falls Church, Va.: Hi! Just found your chat today and looks great! Recently I've been noticing that my right heel on my shoes are completely worn down which leads me to believe that my right leg is longer than my left. I'm completely baffled that I never noticed before but probably because now that I'm working instead of in school, I'm wearing more of the same shoes with a slight heel everyday. Also when I do yoga, I've been noticing in the mirror that my hips don't sit exactly straight (and I always just thought my shorts were crooked!) Do you think this will be a problem for me in the future? I feel fine now....

I also hope you don't mind me double teaming a question... speaking of yoga... I just started doing bikram yoga, do you know anything about the benefits of it? How beneficial is sweating for 90 minutes straight? I do feel like I feel skinnier after..

Howard Schneider: Hey Falls Church...We are all cockeyed in some way, but if you are actually seeing a difference when you look in the mirror, you might want to consult with your doc or a physical therapist. None of us are symmetrical, and differences in leg length are common -- though they are typically so slight that they do not cause a problem. If you notice a big difference in something like shoe wear, have it checked out. The long-term risk is that this imbalance will change the way you walk and, over time, change the strength and length of your muscles, and the mechanics of your joints...That can add up over time, and there are things you can do now to correct (both exercises and, possibly, orthotics).

As to Bikram: Keep in mind that losing weight by sweating a lot is not really losing weight (i.e. losing fat). You'll need to replenish that fluid...

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Maryland Suburbs: I have five weeks to go before my wedding and 10 pounds left to lose! I'm on a good diet, but I'm wondering what is the best exercise routine to kick it into high gear? Three times a week, I do an hour-long weightlifting circuit, and the other three days I do 45 minutes on the elliptical. I just started spin class last week. Should I stick with that for the next weeks, or do something different? Thanks for your help, and I love reading your chats and advice!

Vicky Hallett: That sounds like plenty of exercise to me (especially if you're really kicking your butt on the elliptical).

But don't obsess over pounds!! You have enough to worry about already...Weight really isn't the best measure of health (or hotness), and I'm sure you'll look stunning in your gown or tux.

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Vicky Hallett: Okay, we're signing off and so should you. It's gorgeous outside today...

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