Tuesday, May 8, 2007; 11:00 AM
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 new fitness writers. They were online Tuesday, May 8 at 11 a.m. to take questions from serious athletes to curious couch potatoes and everyone in between.
A transcript follows.
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Vicky Hallett: Hey hey, we're the MisFits. Welcome to our new weekly chat! In case you missed our intro columns in the Health section this morning, here's a summary. Howard's a little overweight, I'm a little klutzy, but we're both psyched to explore the world of fitness with you. I'll be answering your questions (on anything, seriously) in Q&A form, while Howard will take on issues from a first-person perspective. And online, in this chat forum, we're both here to help in any way we can.
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Howard Schneider: Hi...For my part, I hope this discussion will be really wide ranging. Personally, I have been through several cycles of being pretty fit and very active, to sitting behind a desk too many hours a day and watching the weight pile on. So I sympathize with the effort it takes, but also know it feels much better to stay active than not. I have raised too kids who turned out pretty healthy, so I hope this will touch on what families can do to tackle these issues together.
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Alexandria, Va.: Welcome to the revamped Health section. How did your column get its name?
Howard Schneider: Nice starting point. We thought the name captured two things. One: We're all misfits. Everybody has different weaknesses and different strengths, and different goals that they have set for themselves. Secondly, Vicky and I come at this from different perspectives and different stages of life. We are misfit, from that perspective -- but feel we complement each other in our interests and abilities.
Vicky Hallett: We also had several rejected names. Fit To Be Tried, the Fit Wits, and many, many ones that were much worse. So hopefully, you like this one!
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Silver Spring, Md.: Hi -- I've started going to the gym everyday for the past two weeks in preparation for beach season, alternating between days of strength training and cardio. My boyfriend keeps telling me its bad to go to the gym everyday and that I should rest some days. I've generally been pretty athletic, though I haven't been involved in an active sport for 5 years. Is going to the gym everyday a bad idea?
Thanks!
Vicky Hallett: As long as you're not feeling super sore or tired, I don't think there's anything wrong with what you're doing. I know I like to get some sort of exercise every day, and if I don't, I feel poopy. Switching it up between strength and cardio is a great way not to overdo one thing and let your body rest up. But if you are really hurting one day, take a break. You'll feel better and have a more kick butt workout the next day. And I bet your boyfriend's just jealous that you're going to look better at the beach...
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Washington, D.C.: How long does it really take to train for a marathon? What's a realistic goal time for a first marathon? What sort of weight loss is expected in training for one?
Vicky Hallett: Most training programs run about six months, so although some people manage it in less, I'd give yourself the extra time. You don't want to injure yourself or have to have someone drag you to the finish line, right? (I did a piece on some of the local training programs in Express, and I think I can manage to get our producer to put up the link in a sec.)
As for time, it's a personal thing depending on how fast you're running now and whether you plan to run the whole thing or walk part of it. Once you start training, you can get a better sense of what to aim for. If you're working up to 20 mile runs, you'll know what pace you can realistically maintain for the big day. And as for weight loss, running a bunch of hours every week burns through a lot of calories. What you lose will depend on what you use to fuel up when you're not running though. So I'd stay away from cheeseburgers if you're doing it to slim down.
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Washington, D.C.: Are you aware of any resources where one could locate free or inexpensive workout classes?
Vicky Hallett: Good timing! May 12-18 happens to be D.C. Yoga Week. Fourteen area studios are offering free and $5 classes, which is a total deal. As for a regular source of ideas, take a look at the Fit section of Express. I always try to point out upcoming free exercise activities. And readers, if you know of any, keep me posted!
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washingtonpost.com:Fit: Marathon Plans (Related) Fit: Marathon Plans
Vicky Hallett: Here's the story about marathon training programs...
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Bethesda, Md.: I was wondering if you know of any good running paths in the area that are pretty long?
Vicky Hallett: My favorite is the Capital Crescent Trail, and it zips straight through Bethesda. (Although it can get crazy crowded.) Do any of you chatters have trails you adore?
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Washington, D.C.: So, I'm a 31-year-old female, and I hate exercising. All that getting out of breath and sweating and stuff? Ugh. Hate it. I've always been thin, but recently have noticed that pants that fit me a few years ago will no longer go above my knees. So I guess I have to accept the whole aging metabolism thing. Vicky, can you suggest, like, anything? Fun exercise classes? Take the stairs? Eat less? Help!
Vicky Hallett: Well, eating less will help, but that's not so much fun. And taking the stairs is hard in a city without tall buildings...
I think the key is pinpointing something that doesn't seem like exercise to you so you won't even realize that you've been sweating. There are SO many classes in D.C. that there has to be something out there that'll fit that description for you. Do you like dance? I recently profiled Latin Hip Hop at the Joy of Motion, and it was kinda awesome. Maybe you could get into rock climbing at Sport Rock?
I'm also a huge fan of walking for exercise. Especially at this time of year, when it's not disgustingly hot yet, give yourself an hour to walk somewhere instead of taking the Metro. You won't sweat (much), but you'll get some quality calorie burn.
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20010: Free classes?
Not to be too picky, but is yoga really "working out"? It's a physical activity, but isn't yoga really a spiritual exercise with a physical component?
Vicky Hallett: Depends on where you take it. Call before you head to a class if you're looking for a sweaty session to make sure it's not just laying on your back on a mat. And some of the studios are offering related classes, like Pilates.
Want more free classes? If you're a mom, the Sport & Health chain is letting you work out for free on Sunday. And they're doing a bunch of other free stuff for the month of May because it's National Physical Fitness and Sports Month. Check their Web site (Related) for the whole schedule...
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Washington, D.C.: I like the trails in Rock Creek Park. I can usually get a 2-3 hour run (10 min mile) and there are bathrooms relatively close to the trail (Pierce Mill, Miller Cabin).
Vicky Hallett: Bathrooms can be so very, very important during a long run...
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Oxford, Miss.: I do regular cardio (running/elliptical/bike for 45 minutes a day) and have recently started some weight training. I'd like to get toned but really don't want to bulk up. What's the best way to accomplish this? Should I up my cardio along with doing weights? Should I stick to certain weight exercises and avoid others? Help!
Howard Schneider: How you train with weights does have an impact on what happens. People trying to add bulk tend to do fewer repetitions with heavier weight, and look to fully fatigue the muscles they are working. Stay away from that. You'll want to work lighter and do more reps. From around October through January I stuck to circuit training on a set of machines and felt a lot of tone returning. I was using weight that I could lift comfortably through three full sets of 15 repetitions each. I am working with a trainer now who is pushing for full muscle fatigue, and I can feel the difference. Point for you: work lighter.
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Baltimore, Md.: What exercises to strengthen the abdomen do you recommend for someone like me, who has had lower back surgery for herniated disks?
Howard Schneider: I will take a stab at this and say first: Be careful. Post surgery recovery ought to involve your doctor and a physical therapist or other professional. I will say that your question to them should probably be broader. One mistake people make in training their core muscles is to not think beyond the abs -- the big show muscle up front. There are several different muscles, and several layers of muscle involved, that serve to protect the spine and trunk. They all need work and they all need work in relation to each other...It ain't easy, and after surgery you'd want some professional advice.
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D.C.: Which is better - walking three miles briskly with no weights, or walking two miles a bit more slowly, but with a 25-pound toddler in a backpack on my back?
Howard Schneider: Depends on whether you're out solely for exercise or for family time with your kid...I treasure every hike I took with a kid strapped to my back, and would not substitute a one. As part of a personal fitness program, though, I'd wonder if it gets the job done...For example: These walks work well until the kid needs a drink or a change, or sees something that they want to explore...From a pure workout perspective, that throws the whole thing out of kilter...Good cardio programs vary intensity and distance, so why not do both? Go for your brisk walks on your own, and count that as your high intensity day...Strap on the kid for the days when you are planning to be more leisurely...
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Running Paths: This area is FILLED with paths -- Custis Trail and others that intersect it, W&OD (45 miles from Purcellville to Arlington), C&O Canal -- 100 miles or so, the trail along the GW Parkway. Some are paved, some are cinder.
Vicky Hallett: More votes for favorite trails!
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Fitness background: Hi Misfits, I was just wondering what your fitness backgrounds are besides taking part in some physical activity. Do either of you have a degree or certification in the field?
Howard Schneider: Good question and the answer is no. In designing this column, we approached it first as journalists interested in the topic, and second as people willing to use themselves as guinea pigs. I don't know about you, but I am sick of people with perfect bodies lecturing me about what to do...Vicky and I each have our issues, and we hope to serve as conduits -- talking to the pros, sorting through the science and research, and bringing that to the discussion.
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Washington, D.C.: Now that the spring/summer is upon us, what kind of outdoor activities do you guys plan on undertaking?
Howard Schneider: One of our goals is to build a strong sense of community among the people interested in the topic -- families, singles, the fit and the not so fit. We'll spend a lot of time in local gyms but we also don't want to be tied indoors...I love to mountain bike, and hope to guide you to some good introductory trails in coming months. I plan to add road biking to the repertoire but have not done much of that...I'll have a column in a couple of weeks on core training for tennis and golf, an important topic to stay healthy during the warm outdoor months. I am not much of a golfer but do play tennis, and if anyone has ideas about open water kayaking workouts, I am game...
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Washington, D.C.: I am a 56-year-old male who belongs to a well-known exercise club.
I use an elliptical trainer, which exercises both my legs and arms. It offers a number of choices for workouts, including aerobic training, reverse aerobic, hill climbing, etc. Is there really a big difference between them or is it just hype?
Secondly, I choose to use that machine because I believe it is least stress for my knees as well as the best workout (because it engages both arms and legs). Am I correct?
Howard Schneider: A couple of things to keep in mind. I think the different programs are beneficial in a number of ways. First: They stave off boredom. Second, they can change the intensity throughout your workout and thus give you the benefit of interval training -- which is really good for the cardiovascular system.
But it is also good to keep in mind what you are trying to do: Get your heart rate into its target zone. Which ones works better for you in that regard?
On the knees, I am 47 and need to drop at least 20 pounds so I share your concern here. I had a revelation a few months ago: The joy of walking up hill. A treadmill set on an incline of 7 or 8 will really get your heart going at a brisk walking pace, so you don't have to pound your knees trying to run 7 or 8 miles an hours...
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Washington, D.C.: Is the Fit section of Express, referred to earlier, online? Not all of us commute by Metro.
washingtonpost.com:Here (Related) Here you go.
Vicky Hallett: You can also download the PDF of the paper from the site if you're eager to see everything. (Not all of it goes online, but we try to get as much of it up as possible.)
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Madison, Wisc.: Welcome! What is your opinion of strength training classes that focus on high reps/low weight? I've been going to an hour class for a few months, and it's a lot of fun; the instructor is great, all of the routines are to high-energy music, and there are fun people in the class. The exercises include squats, lunges, chest press and flies, shoulder work, dead rows, abdominal work, etc. Does this sort of class provide the benefits of traditional 2 sets/8-12 rep strength training? Do you have concerns about increased wear and tear on joints with a high number of reps? I'm a 25-year-old woman and do cardio work six days a week; right now, I'm just looking to maintain strength.
Howard Schneider: Similar to the other answer: You'll get a lot of benefit from what you are doing without adding a lot of muscle mass. From the discussions I have had, the concern about joint damage is actually more acute if you are working with weights that are too heavy. That's why even people who are looking to add mass generally try to make sure they are doing at least eight repetitions before they reach the point of fatigue.
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Philadelphia: What should I do about a pulled calf muscle?
I keep reinjuring it.
Howard Schneider: This answer is going to sound lame (sorry for the pun), but it's one we'll resort to often: See a doctor or physical therapist. As any high school coach will tell you, the standard muscle injury response is rest, ice, compress and elevate...I think the key in our case is the reinjury rate...Something else is going on there that you probably want to have checked. I spent two hours getting a stem-to-stern exam by a physical therapist (see next week's column for details), and his central point is that the body is made to fit together and work a certain way, and chronic injury means something is out of whack...
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Bethesda, Md.: Last night I went to my first class of Bikram yoga. While I was there I was sweating my butt off and felt my body working. However, I'm barely sore today. Does that mean that I did it wrong?
Vicky Hallett: You don't have to feel aches and pains the next day to have a good workout. If you're barely sore, that's plenty.
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Washington, D.C.: I had a quick question about shoes. I wear my running shoes only when running, generally. I run about 15 miles a week, on a treadmill or on sidewalks, depending on the weather. My gym just got a new cardio machine that seems to be a cross between a Stairmaster and the motion you make while rollerblading and pushing off side to side, if that makes sense (it's by Technogym, called the Cardio Wave). I have started doing that machine for 10 minutes after my run on days I work out on a treadmill. Is it okay for my shoes to use them on this machine? I've heard so much how important it is to just use your running shoes for running, so I'm curious whether it's okay for the wearer of the shoe to wear them for about 20-30 minutes a week total on this machine. Thanks!
Howard Schneider: My shoe knowledge is similar to yours, and comes from the lecture I got about NOT playing tennis in running shoes because they could not support the side to side motion...Sounds like the machine you are using relies on a bit of lateral movement...I guess it depends on how vigorous the push from side to side becomes. If it's like rollerblading, that's pretty strong...I'd worry not just about ruining your shoes, but about not having good lateral support for your foot....
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Duluth, Ga.: Is there any way I could train for a 16-mile bike ride (I want to do a diabetes ride) without spending a lot of time outside? Would exercise bikes and spinning do the trick?
Vicky Hallett: I'm not a biker, but I know that many who are spin in the winter to keep in shape. You'll use the same muscles, and with that dreaded resistance knob, you can make your indoor ride much harder than it will be outside. So, I'd say you can totally train that way. But as long as the weather's still perfect and there are so many great paths in the area, it seems like it would be more fun to do at least some of your practicing outside.
But there are bugs and dirt there. So I see your point.
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Tampa, Fla.: For many of us, given the amount of time spent working on a computer at a desk each day, would there actually be a fitness benefit to substituting an exercise ball for the standard swivel chair at the office? Or would there be some other concerns (aside from rolling off of it) that would advise against it?
Howard Schneider: I have colleagues here at The Post who use the stability ball as a chair...I will that the one time the thing popped and dumped my friend on her you know what...You'll certainly use a lot of core energy staying afloat on the thing and not falling off...I guess how long you use it depends on how comfortable you are with your level of conditioning. Why not try a few minutes and see how it feels...One concern I'd have is whether you end up with bad ergonomics as your muscles get fatigued....
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Gaithersburg, MD: You'll probably get this question a million times, but here goes: how do I get started? I've been losing weight on a diet, but I really need to exercise. I just don't know what I should be doing. I have a NordicTrack at home, so is using that enough? Should I do sit-ups? I'm confused!
Howard Schneider: If you have not been exercising regularly, then do not go straight to sit ups...There is debate about whether they are helpful even for people who do work out...The things that will help you most are 1) a commitment to stick with this...2) the discipline to keep track of what you are doing...To be a bit corny, this is a journey and it takes a long time. Start slow. Go for a walk. Keep track of the distance and set a goal of going a bit farther and a bit faster over time. Any exercise equipment, like a NordicTrack, should be part of a routine, not the beginning and end of it....And in regard to dieting: It's sometimes hard to tell with a diet whether you are losing good muscle or bad fat...Exercise along with diet helps make sure it is the one and not the other...
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Washington, D.C.: Work/kids keep my husband and I busy from 6 a.m. - 8 p.m., after which neither of us has the energy nor the inclination to work out or head to a gym. The closest gym is a 15 minute drive from home and parking is always a huge hassle. Do you know of a weekend fitness boot camp for harried moms/dads? Thanks much!
Vicky Hallett: I don't know of any that are specifically geared to parents, but most of the places that do them seem to have a weekend session. In today's Express, I wrote about the strength training class at Balance (balancegym.com (Related) ), and they do a Saturday morning boot camp, too.
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Washington, D.C.: I have a personal trainer twice a week, but I struggle to do anything on my own. On the rare occasions that I get myself outside or on my treadmill, I find myself incredibly distracted and ready to quit despite the help from my iPod. Do you have any suggestions on personal motivation and engaging ways to get in shape (preferably within the District)?
Howard Schneider: Know the feeling...First give yourself credit for the personal training -- that's a great start. Why not take a look at where the trainer is focusing, and point your attention elsewhere? What are your trainer's suggestions for adding to what they do? I will say that over the last few months I have added a yoga class and a session a week just focused on the core muscles -- largely the abs and back -- and the diversity really helps. You may need the discipline of a class and an instructor to make it work...And if that's the case why not stick with it?
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Health Nut, Va.: Welcome! I loved the improved Health Section this morning. You two sound like you have the perfect job! Any chance either of you would step up to the plate and sign up for the Marine Corps Marathon tomorrow???
Howard Schneider: Vicky is the one you want...She might actually get out of the starting gate...Maybe next summer? I am working on getting back into my running but will tell you that at my peak I never made it beyond about 11 miles -- and that was on a level track...It's a good challenge though...
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New York: I run, eat well, no sweets, use weights. I know that my abs are there and in good shape, I see them, however, I have just a bit of fat around that area that won't leave. What can I do to shed that annoying area so my wonderful abs come fully through?
Vicky Hallett: As we will certainly say many, many more times over the weeks as we do this chat, there's no way to spot reduce. It's so annoying, but true. So, run more, lift more and eat better, or come to terms with the fact that you have a rock hard stomach under just a teeny bit of flesh.
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Washington, D.C.: Dear MisFits,
Why the name?
Vicky, your tennis looks lame. So what's your strong suit?
And Howard, why did you let the paper print a picture of you doing ballet?
Howard Schneider: I'll tackle the ballet part: Because we all need to get out of our comfort zone. That's a tough workout on the abs and hips -- and one I'd recommend for anyone really looking to tone up the midsection. I figured it would be a good discussion starter and emphasize the need for many of us to go out on a limb in order to improve our health...
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Howard Schneider: Thanks for the questions, and keep them coming next week. Some of your questions need a bit of research -- the parents in search of a weekend boot camp, for example. Hopefully we will get to some of those in our print coverage as it unfolds...Any of you who have ideas or thoughts, let us know at fitness@washpost.com.
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Vicky Hallett: It looks like we have to wrap it up. We have 10 milers to run and extremely heavy dumbbells to lift, or possibly, just lunch to eat. But thanks for joining us! Ask us more questions at fitness@washpost.com, and come back next week.
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Editor's Note: washingtonpost.com moderators retain editorial control over Live Online 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.
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