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. No exercise question is too odd or embarrassing for them to answer.

Vicky Hallett and Howard Schneider are the MisFits, The Post's fitness writers. They were online Tuesday, Aug. 26 to take your fitness questions and discuss their recent columns.

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Howard Schneider: I don't know about you but I was psyched by the Stanford Med School research we wrote about today...Nice to think we can keep at it as we age -- and, if the numbers are to be believed -- stay reasonably injury free (and given the alternative, I'll take the injury).

Sorry to hear, BTW, about the assault that occurred last night on Rock Creek Park...I know one of our chatters asked about trail safety a couple of weeks ago. Unfortunate reminder that we all need to be street smart and, at odd hours in particular, travel in pairs....

What's on your minds?

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Washington, D.C.: Help! I get 45 minutes to exercise twice a week if I am lucky. What should I do to get a complete work out?

Vicky Hallett: The most bang for your buck usually comes from circuit training -- you get your heart rate up while pumping your muscles. But if I were you, I'd start by redefining what you consider exercise time. Can you make your commute more productive by adding in biking, walking or running? While you're at work, can you take a few minutes to stretch every couple of hours? On the weekends, can you schedule active adventures with friends instead of dinner and drinks?

I don't know what your life looks like, and which of these suggestions are feasible, but 45 minutes twice a week isn't really enough exercise for anyone.

Howard Schneider: I think Vicky's onto something. Just talked to a post colleague who changed his commute to ditch the car and walk 1.5 miles each way to the Metro. The theory: do what you can where you can...

Keep in mind, the government recs are for around 2 to 2.5 hours of moderate to vigorous activity throughout the week. So the two 45 minute sessions will short change you a bit. But if that's a hard limit, work around it. Why not push the intensity during those two "formal" sessions -- hard interval runs on the treadmill...a hard aerobics class, etc... -- then try to get in a walk or something less intense a couple of other days a week?

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Boston: Hi! Posting early because I'll be at the gym at 11... I've been working out regularly for the past 5 years, mostly at the gym. I really like to run, but I often get diarrhea if I run for an extended period of time. I usually just stick to the elliptical (doesn't have the same effect) or run indoors where I can easily get to a bathroom, however I'd like to be able to run outdoors, especially when I don't have access to a gym. Looking online it seems this is a fairly common problem, but I haven't come across any solutions. Any ideas? Or anything that's worked for other people?

Howard Schneider: No doubt people will have suggestions, so lets put it out there for discussion. This is a not uncommon problem...Your insides take a lot of jostling when you run and that can shake things loose that would better not be...Anyway, a couple of things to think about:

This may be obvious, but watch what you eat and drink before and during your run. Some sports drinks, for example, have caffeine (if you are a soda drinker, that is also a source of that stimulant). Caffeine is not what you want...

Are there any other foods -- dairy products, etc., -- that you associate with this issue? Is it everywhere, all the time, or only on occasion?

Here are some other tips, but this is one where you may have to experiment with types of food, eating times and other habits to see what works for you.

Vicky Hallett: I actually talked to some doctors about a similar issue in November. And they mentioned to me that many of their runner patients shared your woes, so if you're really having trouble, it might be wise to make a medical appointment. Anyway, here's the flashback (it focuses on gas, but I think the advice is applicable):

I've just taken up running, and I absolutely love it. But I've developed an embarrassing flatulence problem. Is this normal? What can I do? -- Anonymous

So you've found out that your new hobby is a gas, huh?

Most people have heard of the runner's high, but there's also the lesser-known runner's GI. For the most part, folks who lace up sneakers have happy gastrointestinal tracts that dig a good 5K. "If patients are constipated, we tell them to move more," says Zaifi Shanavas, a gastroenterologist with Capital Gastroenterology Consultants in Montgomery County. A morning jog can be better than a bran muffin for keeping you regular.

But sometimes the intestines act up when they're jostled. Metropolitan Gastroenterology Group's Donald O'Kieffe, a gastroenterologist who sees a fair number of elite runners, is familiar with your woes.

There are a slew of possible causes. Early in a run "it's the air already in the system trying to make its way out because of the stimulation of the up-and-down exercise," O'Kieffe says. After a few miles, you could be swallowing extra air along the way, especially if you gulp down water en route. Or your pre-workout fueling could be the problem -- lactose- and fiber-rich meals are often behind tummy trouble.

"Plan your running for after you've had a bowel movement," O'Kieffe suggests. Stay away from gas-causing foods, and really any eats, for a few hours before you pound the pavement. O'Kieffe also has patients on over-the-counter remedies such as simethicone (an anti-flatulence drug), Pepto-Bismol and yogurts with probiotics.

And maybe pick a less populated trail so only the trees have to suffer.

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Springfield, Va: Hi! I'll be fasting from sunrise to sunset (around 7:30 PM) for a month beginning next week. While I would like to workout during this time, I'm afraid I may overexert myself. Do you have any suggestions of exercises or workouts I can do so I don't become lazy over the next month?

Vicky Hallett: Right, Ramadan's coming up! While it's admirable that you don't want to get lazy for a month, I'm really not sure what you can do safely in terms of exercise other than maybe walk. But maybe some of you chatters have advice for Springfield?

Howard Schneider: When we lived in Cairo this was an issue that my daughter's high school sports teammates faced. They tended to tough it out -- which nobody thought was healthy, particularly for growing teens. I am not sure I'd recommend that, but maybe you can use the clock to your advantage? Most of my Muslim friends would, particularly when Ramadan falls during the longer summer days, make a point of waking up to eat (and pray) before the sunrise. Could you push the alarm clock ahead by half an hour and get your workout in then? That way you'd be able to eat and rehydrate right after your workout?

Another alternative might be to begin your workout right before sundown so you can eat right afterwards...Hope that works out....Key principle: try it out and see how you feel. If you feel at all weird working out after hours without food or water, stop and reschedule...

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Alexandria, VA: With the start of Ramadan being next week, I was wondering if you had any advice on how to stay in shape while fasting from sunrise to sunset. This means Muslims can not eat or drink anything while the sun is out. Currently, I go tot he gym and focus mostly on weights. I go to the gym about 4-5 times a week. I would hate to lose everything I have gained during this month, so any advice on how to maintain and/or continue to work out would help a great deal.

Howard Schneider: Hi...Just had another request on the same topic,which you'll find above...To me, it'd be healthier to work around your timetable --- wake earlier to get your workout in, or push it to after sunset -- rather than try to do much when your body is several hours without food/water...

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Washington, DC: I was working out really hard for the last few months in preparation for a big trip. Now that the trip's over, I have no desire to keep working out! How do I motivate myself to get back into the workout routine, when I don't have my motivation anymore?

Howard Schneider: So was this big trip to crazy beach somewhere? A honeymoon? One unfortunate undercurrent to a lot of the conversation about fitness and exercise is vanity -- people do things that are basic to our design and important to our health because they feel it makes them look good/better/best.

How about this: keep exercising because you can, and so you can continue to do so down the road. See today's article in the paper and check out how the groovy little lines on disability and death are sloped so much more nicely for runners...

Vicky Hallett: Sign up for a race? Try something new? Start working out with a friend? After not working out for a while, you'll start to feel lethargic and poopy, so maybe that'll motivate you.

Or if it worked before, maybe plan another big trip? Just remember to take us along next time...

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Crappy Runs: I have made acquaintances with various port-o-potties on my running route. Check for outdoor athletic fields, marinas, construction sites and plan your route accordingly. But sometimes just just finding a secluded area or doing the clenched cheek run until you get back unfortunately.

Howard Schneider: some tips from the field on the potty issue....

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Arlington, VA: Whenever I go on a long run, say, 5 miles or more, when I step indoors, I always smell ammonia. Is this normal?

Vicky Hallett: This is another one like the diarrhea issue -- embarrassing, but pretty darn common in runners. And it's not even scary. It usually just means you haven't consumed enough carbs.

For more, check out this explanation from the running doctor:

http://runningdoctor.runnersworld.com/2008/05/why-does-my-swe.html

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Weems, VA: Certainly agree with your comments about not holding on while treadmill running. Do you think this applies to using the elliptical and arc trainers as well? I try to not hold on and it certainly seems to work the quads very effectively. I don't think the arm handles on either the arc or elliptical really contribute to any part of those workouts.

Vicky Hallett: It depends on how much you're really using them. I think if you're pulling hard with the arms, you are getting something from it. Unfortunately, most people just let them hang on and go for a ride.

So if you prefer your elliptical sessions armless, you're probably not missing out on much. And there's that extra balance challenge, which is a nice perk.

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getting started. or not.:"45 minutes twice a week isn't really enough exercise for anyone."

Sigh - I'd be happy to get in 45 minutes once a week of exercise. Statements like this make me feel totally hopeless.

Vicky Hallett: But you missed the top part of that answer! Exercise isn't just what you do at the gym. You don't always need to change clothes and shower afterwards. The best way to started (and we will have none of this "or not" business) is by figuring out how you can make your daily life more active.

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Ramadan suggestion: How about yoga? While it's not as intense as traditional aerobic exercise or weight lifting it has a lot of health benefits -- and some practices can really keep your muscles toned. Doing yoga during the time one traditionally goes for a run or whatever might help maintain that exercise schedule...so when Ramadan is over, it's not such a struggle to get back into your previous routine. (And the yoga should be practiced with as much focus as your traditional aerobic exercise. So commit to those twists and planks and Warrior poses, don't just half-heartedly go through the motions for 20 minutes because it's "just stretching" and not "real" exercise!)

Howard Schneider: Nice idea...But some of the more intense forms of yoga are going to generate as much sweat and heat as other forms of exercise -- and could still run the risk of dehydration, etc., if they are done in the middle of a 12-hour fast...I think the byword here is caution -- don't push yourself to the point of collapse, regardless of the activity

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Growing Muscle : Hey guys! I've been doing a lot of push-ups lately, and have (finally) started getting a stronger upper body. The push-ups, while making me stronger and a bit "bigger," are not making me as "cut" as I would like. In other words, I'd like my different muscle groups (biceps, triceps, deltoids) to stand-out from one another, rather than just having "bigger arms." Is there any type of weight lifting I should try to achieve this effect, or is it simply a matter of weight loss?

Howard Schneider: Not so much weight loss as fat loss. Weight can be lost if you lose muscle -- which unfortunately is what happens to people who diet without also adding activity to their life. Whether it is six pack abs or a well defined upper body, part of the key is reducing body fat. Unfortunately, for most of us, those muscles may only become well "defined" if you get down into the 10 to 12 percent body fat range -- not absurdly low, but a challenge, for sure. In terms of adding more muscle mass, you'll probably want to shift from pushups to a routine that focuses on heavier weight. At some point "a lot" of pushups will stop building muscle and instead train that muscles that is there for better endurance. You probably want to go to a standard "three sets of 12 reps to failure" routine, or, if you want, try out some of the high intensity principles: start with a weight that leads to muscle fatigue after eight reps. Build up to 12 reps. Add a bit of weight so you are pushed back to eight and build up again from there. And don't just do this for good looks -- and don't just worry about your arms. Keep the lower back in shape. And the lower body. You'll be happier 40 years from now.

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Anonymous: I live about 1 1/2-2 miles from work, and I'd like to start running in and/or running home -- I can't figure out what to do with my clothes and shoes though. If I change when I get to work, I need to find a way to pack everything and bring it with me; same thing for if I go home. Any advice? Are there any good backpacks for this?

Howard Schneider: Plenty of gear, the question is whether you want to schlep it around. How about this: On Monday, stash a week's worth of gear at your desk, and take some workout clothes with you. Run home that night. Tuesday through Thursday, either run in or run home, as the mood fits. Run in on Friday morning and carry your stuff home for the weekend...

Vicky Hallett: Or if you have access to a closet in your office, you could bring a week's worth of dress clothes in on Monday, along with something to run home in (maybe in a suitcase?). You can then run to and from work the rest of the week.

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Sterling, Va.: Good morning Vicky and Howard! I've been doing a variety of fairly intense martial arts classes for about a year (so not just aerobic exercise, but some resistance work as well.) They all take place in the evening, but before I eat dinner. Do you guys have any pre-class snack suggestions.? Protein, complex-carbs, how much of each? Also, I'm trying to get my cholesterol down, so low-salt is a concern as well. Thanks for the advice!

Howard Schneider: Morning...You'll want the carbs, but how you get them really depends on what agrees with you. I like fruit or cereal maybe an hour beforehand. But some people have trouble with fruit, others have trouble with cereal (see discussion above). You might try a sports drink or any of the various high-carb Clif-bar-type snacks). Your aim is to go in with the muscles fueled with glycogen, so look for things that will get into the system fast, and try to eat it about an hour ahead of time.

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Westlake, Ohio: I am more than 50 pounds overweight and have been cleared to begin a fitness routine. Any suggestions for a rank beginner who wants to avoid injury and get the most "bang for her buck".

Howard Schneider: Hi Westlake...It might seem like a long road but the great part is that as you get into this you'll find many of the benefits are "front-loaded" -- you'll see progress quick. If you are many years away from regular exercise, you'll want to spend the first few weeks figuring out your limits and becoming comfortable with activity again. Over time, you'll rebuild your endurance and strength, and gradually be able to do more, and do it more intensely.

But for now, it is less important what you do, and more important that you do it consistently. If weight loss is your goal, that means five or six days a week, preferably for an hour or so.

Also, keep records, at least at first, to keep yourself honest.

Some ideas for activities: walking is great, and if you can add some hills (or incline on the treadmill) all the better...cycling (stationary or otherwise) is also a great way to burn calories and also low impact...It'd be good, also, to add a day or two of weightlifting in there so you are building "good" tissue as you get rid of the "bad" stuff, and also preparing your body for more intense work later....good luck...!

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Fairfax, Va.: Exercise induced headaches? When I go mountain biking, I end up with really debilitating headaches for hours after the ride. No headache during the ride, only after I'm done. Any ideas about this? I try to eat a good meal before the ride, and drink plenty of water. I've ended up taking NSAIDs before I ride and this helps, but I'd prefer not to have to do this.

Howard Schneider: Hi Fairfax...Similar question came up a couple of weeks ago. This is one where the part of the body involved -- i.e. your brain -- is too important to ignore...Get it checked out by your doctor. It may be heat or dehydration or electrolytes -- or something far more serious. Don't leave it to chance.

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Rockville: Hi. I am running my first relay race and have a question about training. My three legs total almost 19 miles. I have no idea what distance I should be doing for my long run. Any other tips for training to run a relay?

Vicky Hallett: I didn't have any, but I found some at this site:

http://www.coloradorelay.com/race_info/training.html

It suggests getting prepared to run approximately a half marathon distance. And another point, which seems wise, is that you really need to prepare for multiple runs in one day. So your longest run might not be all at once.

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Washington, DC: What assault in Rock Creek Park???

Howard Schneider: TV news was reporting this morning an assault on a jogger near Connecticut and Beach...After dark, and she was running alone...Again, the buddy system works wonders...

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Bethesda, Md.: My elliptical trainer doesn't have the moving arm things -- I think they are annoying. To really challenge myself and not lean on the safety bar, I hold (not really pump) 5 pound weights in each hand. Good for balance and adds to intensity.

Vicky Hallett: More people against arms...Thanks for the tip, Bethesda!

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Adams Morgan: Hey Misfits,

The Olympics have created a desire in me to learn the pommel horse. I'm being serious. Any idea where I can take a gymnastics class for adults?

Thanks

Vicky Hallett: Neither of these options are so close to you, but I'd say get your arms over to Preston Gymnastics (near Shady Grove) or Barcroft Sports and Fitness Center (in Arlington). Both have adult programs, and while I've only personally tried Preston, I've heard awesome things about both.

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Long commute: Hi Misfits, I walk every morning and evening about 7/10 mile to and from the metro and I walk pretty quickly (10 mins each way), but I know it's not enough exercise. My commute is long so there's just not that much time in the day, but what else should I be doing? Also, are there things I can do while sitting at my desk? My mom always says to do toe taps, but I need more help than toe taps... Thanks!

Vicky Hallett: I'd start by getting off the Metro a stop early. (And heading back there on your way home.) That'll add another 20-30 minutes of walking in...

Fidgeting can help a little, so tap away, and maybe add in butt squeezes and tummy tighteners. Pace around the office instead of staring at the computer screen. You can also get a bunch of stretches in while sitting down, which will help fight off the tightness you'll develop from all of those long hours at the office:

http://www.yogajournal.com/practice/231

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HRM Question: I'm a 28-year-old female and I've been exercising with a heart rate monitor for close to two years now. However, I'm almost always out of my target range when I do anything strenuous. I can maintain a very high number for a long time (e.g. I recently ran a 10 mile race with an average HR of 175) and I have done a test with a trainer that does put my max around 190-195. Resting heart rate is about 60. What I want to know is, is this normal? I can't run (or spin, etc) for more than a few minutes before getting this high and staying there. If I do intervals, I'll typically work in the 150-160 range and then spike up to 166-170 for the interval, but it just seems weird that I can maintain such a high number for a long time. I'm curious to know what you think....Thanks!

Howard Schneider: Sounds like you got a great pair of lungs and a strong heart to back it up. Take advantage....The tables used for the monitors are built from population averages. there are always exceptions. The standard def. of max. heart rate (220 minus age) is really a rough estimate. If a trainer put your max in the 190s, and you are sustaining 175 for that long -- that sounds about right...

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Arlington, Va: I work out after work most days, but I would love to start running during my lunch hour on days when I have plans after work, rather than just skipping my workout. My question is, how do women run in the middle of the day, then shower, dry their hair, put makeup back on, and get back to looking professional without it taking 30 minutes of my lunch hour just for that?

Vicky Hallett: I think the key is the pony tail or the pixie cut. Seriously, to pull it off, you need to work out a low-maintenance routine -- or get in to work early so you can extend that lunch break hour by a bit.

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Saginaw, Mich.: How do get rid of your stomach at age 59?

Howard Schneider: I suggest keeping your stomach. It's handy for digestion. Are you talking about the fat around it? Don't digest as much: get a handle on your daily calorie needs (try caloriesperhour.com for starters) and build a balanced diet around that number - less about 300 to 500 calories to prompt gradual weight reduction. Add an hour of exercise a day, and built the intensity as you can.

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Washington: I have been exercising and dieting and have lost 9 pounds in just under 2 months -- Yay! (Sorry, it's just that I'm excited about that) Unfortunately, I have found that I lack energy, particularly in the evening. I feel I get enough sleep (6.5-7.5 hours/night) and while I am eating less, it is healthy food (lots of fruits and veggies, not too much meat). Any thoughts? Is this just a phase or might there be a common problem I'm having? My social life depends on your answer!

Howard Schneider: The weight loss seems reasonable. How much are you working out? If you are going at it hard you might be overtraining. Also, if you've cut your calories too low, you might literally be running out of gas...Try to get a bit more sleep. Give your self a few days break from exercise, and reassess whether you're eating enough...

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re: Relay!: RAGNAR! Are you racing the D.C. Ragnar? I just completed the midwest race two days ago. Regardless of which relay you're racing, the best advice I can give you is to get used to eating with food in your stomach! Try energy gels especially. You WILL be running before you have digested adequately, and nearly everyone on my team and others around us got sick at one point.

Being able to run 13-miles is definitely a good goal, but remember that you will have adrenaline on your side. Try a few runs in the dark to get used to headlamp/gear for the night leg you race.

I couldn't prepare for how miserable I was at some points during the race, but get ready to stay positive and know that you'll laugh (uncontrollably!) at the dark spots later. SO FUN!

Vicky Hallett: Everyone got sick and it was "so fun"? I'll take your word for it.

And if the rest of you are thinking, "What? Ragnar? I'm confused." read this.

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Herndon, Va.: Hi MisFits!

My 10-year reunion is in less than two months, and I realized last night that I've really let myself get out of shape. I know that I can't lose 50 pounds in two months or drop 5 dress sizes or whatever, but what can I do so I'm at least on my way to being healthy and fit by then? My basic idea is to start small: get away from my desk to walk every couple hours, then try to spend a bit of time exercising after work. Does that sound reasonable? What sort of regimen should I follow to see the best results in the amount of time I have? (I do plan to keep the healthy habits up after the reunion, I just didn't realize it had snuck up on me so quickly!)

Thanks!

Howard Schneider: Two months is enough for a down payment but not enough to retire the mortgage, so you are right to set reasonable goals. The walking sounds like a good way to get back into it, but to really lose weight you'll need to commit to a steady dose of activity -- an hour or so -- five or so days a week. That and take a hard look at the eating habits that left you 50 pounds over weight...Strolling away from your desk through the day won't counter bad nutrition...

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Another Suggestion For Westlake: If you have access to a pool, swimming can be a great "beginner" exercise -- low risk of injury but still takes a lot "out of you," as it were. I was in Westlake's position, and I liked swimming, I was really slow but after doing it for 30-45 minutes, my body felt like it had been working for a several hours (and therefore I felt like I had accomplished something.) It also helped to have a secondary activity "on deck" for those days I was fed up with the treadmill or bike.

Howard Schneider: Good suggestion...

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Minneapolis, MN: I'm looking for a book on sports nutrition. What are your thoughts on Nancy Clark's book? Do you recommend any others? I'm training for mostly longer-distance races (half-marathon and longer, and some triathlons), and I'm looking for more information on recovery foods and more 'economical' eating.

Howard Schneider: Her book is really easy to digest and has recommendations across a broad spectrum of activities --- that's a great place to start....

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Vicky Hallett: Time's up and there's a beautiful day waiting outside for your active lunch breaks. So we're off! But we'll see you next week. (And hi Rich!)

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