The Moving Crew
With John Briley, Susan Morse, Sally Squires and Craig Stoltz
Post Health Section Staff
Tuesday, January 06, 2004; 2:00 p.m ET
You need to get moving.
Let's face it, we all do -- not to claim boasting rights in the gym or look good in a Speedo (you don't) -- but to boost our chances of staying healthy and energetic, regardless of age and athletic ability.
The Moving Crew is not aimed at health faddists, body builders or extreme athletes. But if you're a harried deskjockey trying to find creative ways to squeeze in exercise, a senior looking to stay active or a workout enthusiast whose routine's gone flat, you might find the answers here.
Each week the Crew will explore some facet of fitness from the inevitable new trends to the latest research and offer ways to overcome the excuses that keep so many of us desk- and sofa-bound.
Join us Tuesdays at 2 p.m.
A transcript follows.
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.
The Moving Crew: OK, crowd, we got ourselves a new year AND a special Health Section fitness issue (see today's Post) AND your New Year's exercise pledges - yeah, YOU - so whaddya say we kick off '04 with an inspired chat on what you're going to do this year to get and (the key part) STAY moving in the months ahead?
Feel free to draw liberally from today's issue, where we covered stretching, Pilates, cross training, studious inertia, fit-ball workouts and more.
Let's get right to it. And, yes, if you're talented, you can simultaneously type and eat week-old holiday desserts.
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washingtonpost.com:
Greetings, friends of movement, as we get started let me list the items that, as inducements to post your best comments, suggestions and responses this afternoon, we will give away to our four most
useful/amusing/amazing/alarming posts of the day:
1. Massage for Wimps (same series as the Pilates for Wimps Susan Morse of
da Crew reviewed in today's section)
2. Home Health Massage (hm. . .pattern developing?)
3. Quick Fit: The 15-Minute No-Sweat Workout (reviewed in today's The
Filter column on page F3) and finally
4. Body ToGo (no, not a Pacific Island fitness trend, but a DVD/Jump
Rope/Travel Bag/Water Bottle combo to take on the road when you travel).
If you're interested in these, please make sure you check back at the end
of today's chat (3:05 or so) to see if you've been selected a winner by our
distinguished panel of judges. If you have (we'll let you know in the chat
text), drop us an e-mail at move@washpost.com and we'll get your info so we
can put your prize in the mail.
Got it? So let's go. . .
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Takoma Park, MD:
Hi! I am expecting my first baby in April, and I need help getting exercise up until then (okay, I haven't really done all the prenatal yoga I said I'd do!). What I'm looking for is a gym that will let me take out a month-to-month membership, rather than commit to one of those year-long contracts. Do you know of any gyms in the D.C. area that offer something like that? Please help!
The Moving Crew: Hi Takoma, congrats on the baby and your desire to stay fit for the duration. Our very good friends at the Sunday Source rounded up some beginning of year health club deals that may fit the bill [washingtonpost.com/wp-dyn/articles/A45018-2003Dec31.html].
Our site's Arts & Entertainment section also has a Sports and Recreation section that includes a clickable guide to area fitness clubs. Hope that helps.
How about our vast clicking audience? Anybody have a good month-to-month membership to recommend?
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Easton, MD:
I've got about 45 minutes in the gym every morning. Is that enough time to even bother with weights, or should I just stick to cardio each day?
The Moving Crew: If you have 45 minutes every day, you have enough throughout the week for a VERY balanced fitness approach. Try sticking to strict cardio (plus some stretching) three days of the week and weights the other two (assuming we're just talking weekdays here). On the weights days, warm up with maybe 10 minutes of cardio just to get loose (although this technically isn't necessary) - 35 minutes of lifting twice a week should yield strength gains you can see and feel.
Also, to maximize the cardio benefit, try interval training, where you periodically spike upward from your cruising heart rate - for 30 to 60 seconds at a time - and each time you decellerate, try to stabilize your heart rate at a slightly higher pulse than the time before (spinning instructors do this, speaking in terms of "65% of your max" and "level off at 75% of your max." The spikes range from 85% effort to - gasp - 100%).
See my piece on cross training in today's Health section for tips on saving time during a weight-lifting routine.
- John
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dc:
I'm looking for an exercise machine that I can use while watching TV (my hope is that if I reward myself for exercising by only watching TV while I'm using the machine I will exercise more.) But since I'm just starting this plan I don't want to pay a lot for something that I just end up keeping in the closet after a few months. I saw a "gazelle" machine on sale at walmart's online store for under $100, which seems like the sort of thing that might work. What do you think of this machine, and more generally any advise on my exercise plan?
The Moving Crew: Hi D.C.: Craig here. I've been using a balance ball while watching the tube, and doing the stretches plucked from Bob Anderson's book Stretching. (The one I reviewed today on page F6). I recommend both, but neither is cardio work.
I do watch TV while using my treadmill, but that's a little TV down on the basement and I watch it because otherwise I'd go mad on the treadmill from boredom.
As for Gazelle: Consumer Reports Jan issue does a merciless report on infomercial machines and says of the Gazelle: "Hype! Hype! Hype! It can provide an aerobic workout but the unnatural pendulum motion puts a lot of effort on the hips. Even the lowest resistance can be too hard. Biking or walking provides the same or better benefits, for less money."
My rule is: If it's sold by infomercial, don't buy it.
Anyone else try to combine tubin' and movin' have any advice to share?
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Washington, D.C.:
Hello,
I'm really serious about getting in shape this year and really hope I can stick with it. Thanks for the chat - it's really interesting and helpful!
The Moving Crew: Thanks, Washington. Hope you can get yourself moving, and keep us updated. . .
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Arlington, VA:
My schedule is such that I must make a trade-off between sleep and exercise. I can either get 7 1/2 hours of sleep and no exercise, or less than 7 1/2 hours of sleep and a corresponding amount of exercise. What should I do?
The Moving Crew: An interesting question, Arlington. I visited a trainer last week - in researching today's Moving Crew print column - and I asked what she recommended for a healthy night's sleep. She laughed: "Around the D.C. area? We like to tell people to get 8 hours, but a lot of my clients around here get 6 or 7 hours. Some people can function pretty well on 6 hours. Most people need at least 7."
So that doesn't answer your question but should comfort you with the knowledge that your neighbors face the same dilemma.
We say: Both sleep and exercise are crucial to good health. First, try to steal 30 minutes a day back from your employer (they should be able to spare it). If your sked has absolutely no wiggle room, try to devote 30 minutes a day for fitness and sleep 7 hours per night.
Anyone else have suggestions?
- John
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Fairfax, VA:
I am interested in doing pilates here in Fairfax county, VA. CAn you recommend any good places that offer this? Or is it better to stick to the Winsor Pilates on DVD and do it at home?
The Moving Crew: Hi Fairfax,
Good to hear from you. If you're a Pilates purist, you might want to try the website of the Pilates Studio in New York (home of Romana Kryanowska, who studied with the master himself Joseph Pilates), which includes an instructor finder by geographic area. Pilates studio web site If you're less of a purist, check with local gyms; most health clubs now offer some version of mat Pilates. You might also want to check out the book mentioned in today's special fitness issue in the Health section. It's called "Pilates for Wimps" (Sterling Publishing, 2003), but despite the name not only the wimpish might find it useful. Let us know what you find!
--Susan
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Monterey, CA:
I have a pot belly that I would like to lose. If I put in the work, both in exercise and diet, can you tell me what reasonable expectations look like in terms of, well, lessening the overhanging belly look?
Is it possible to completely trim back to the pre pot belly days (I'm really curious about that just from a physiological level -- I don't have a clue...)?
I would also appreciate hearing your suggestions for a workout program in this area.
Thanks.
The Moving Crew: Hi Monterey, Craig here, with disappointing news: You really can't lose the belly without losing your excess baggage everywhere. Which of course means eating healthfully, balancing calories-in and calories-out, and (along the way) firming up muscles with cardio and strength exercise. Then some version--older, wiser, but authentic nonetheless--of the old you will emerge.
I know too many people who say "I've got to get rid of this belly quick" and do too many crunches, go on crash diets, and the whole effort lasts 9 days and produces no meaningful results. Slow and steady wins this race.
Having said all that: If you lose the weight and firm it all up, you can get pretty buff again.
For beginners, I like ACSM's Fitness Book. It's simple and reasonable and tells you just how good or bad your condition is when you start.
Others have ideas? Thoughts?
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Stuck Here, USA:
Can you talk a little bit about overcoming an "all or nothing" attitude toward exercise?
I seem to either want to be perfectly thin and active or else I'm fat and lazy -- it's hard to do a realistic excercise/health regime.
Thank you...
The Moving Crew: Well posed, S.H.U. The analogies can be endless, but try this one: Maintaining good health and fitness is like practicing music. Doing a little bit every day (or, realistically, five days a week) is far better than squeezing it all in to one session or going through cycles of maniacal activity followed by long droughts. Step away from the piano for a month and your playing will suffer, no matter how good you were before the vacation.
It's the old tortoise-and-hare thing.
Read Buzz McClain's piece today on just how many calories you can burn with standard daily behavior - like getting dressed - then imagine how many you burn with a little more effort: taking the stairs, walking to the store, a 20-minute bike ride, a set of tennis, and on and on. Don't view it as, "I don't have time for a five-mile run, so it's pizza-and-TV time." Go out and run a mile or two and then eat something healthy. There are many weeks when I take this approach, and the results are real.
That help at all?
- John
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Beallsville, MD:
Can you suggest things to do with a balance ball sitting at your desk? (preferably not too embaressing looking things). i.e. if you sit on one while working are there additional quick excercises to do during the day with it?
The Moving Crew: Hey Beallsville: Sally here. You can start by simply bouncing on it. Gently of course. Sitting on the ball helps strengthen your core muscles, because you have to use them to stay upright. (Unlike the slump that you can slack into on your chair.) You can also try balancing with your feet raised off the floor. Warning, this takes a little practice. Make sure the space is clear so if you go flying you won't hurt yourself. If you can stand up (without being noticed) you can also use the ball to lift overhead, do some stretches, etc. And we use it in class as a platform to lift weights. But that might not be great at the office either, I guess.
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Suitland, MD:
Hello and Happy New Year everyone. I am a single dad and really do not have a lot of "gym time". On my visit to the doctor yesterday, she recommends that I lose about 15lbs, which I agree with. I began today by jumping rope 100 times and doing 4x10 leg lifts with the ball between my calfs.
Will that allow me to lose weight in the belly as well lose weight overall?
If you have some other exercises that could help, I would appreciate it.
The Moving Crew: Hi Suitland, Craig here, telling you we hear a lot from single parents with this time problem. For starters, is there a way to involve the kids at this point? Any sort of physical activity has benefits well beyond calories burned for you all. . .
As for time-efficient workouts, you may want to check out Richard Bradley's Quick Fit (one of today's prizes), which has good directions for 15-minute workouts you don't even have to change clothes to do. And heed the advice of the sage Sally Squires of Lean Plate Club fame (who of course also moonlights as a member of the Moving Crew), who consuls to add "lifestyle exercise" like parking farther away and taking stairs to boost the regular amount of movement in your day (using a pedometer helps you track that).
My fear is that the jumping rope 100 times, a worthy effort, will get boring, as may the one set of leg lifts. Check out today's Health section, and you may get some ideas about how you can use simple programs that eat up little time.
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Fairfax, VA:
My husband needs to start exercising, but attempts a few months ago (beginner's FitLinxx program at local rec center, plus stretches he had been given by a physical therapist a couple of years ago) resulted in horrible upper back pain. He ultimately decided that the only thing that worked was to avoid all exercise. He's 50, not overweight, and generally healthy with moderately high colesterol levels. What would you recommend?
The Moving Crew: Hi Fairfax: Sally here again. I can commiserate. For the first time this year, I injured my lower back lifting furniture. Man was it awful! But your husband has the wrong idea. Exercise (of course, safe exercise designed for his back problems) is actually one of the best things he can do for his back. So I urge you to urge him to go back and see that physical therapist. It's worth the money. And I know it's not cheap. Find someone experienced with his type of problem. Barring that, how about the two of you taking short walks together? Go slow. Just keep moving. Anything is better than nothing. Swimming might also be a good option for him. Let us know what happens...Good luck.
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DC:
Which provides more exercise: an hour of doubles tennis, or an hour of brisk walking? Thanks.
The Moving Crew: DC: Serendipitously, according to www.caloriesperhour.com, each of those activities burns exactly 298 calories-per-hour - assuming a 3.5 mph walking pace (walk faster, burn more).
Hit that Web site for cal-burn details on just about any activity you can imagine.
- John
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somewhere:
I've tried different forms of exercise (running, gym membership, swimming). But unfortunately, the only thing I seem to be able to really stick to is walking. I don't know why, but that's just the way it is, at least for now.
On the plus side, my walking is substantial. One to one-and-a-half hours at least 5 or 6 times a week, at a pretty decent pace. We're not talking a weekly 20-minute stroll.
According to some sources, I'm actually doing rather well on the exercise front. But could you tell me what is the latest thinking about whether this is "adequate" in terms of health for most people? (I know it depends on what one means by "adequate," but I need some reassurance, if it's available.)
The Moving Crew: Hi Somewhere (lot of people in this chat from there, oddly): Craig here, telling you *you're OK.* And then some. One hour five times a week, sufficiently brisk (still able to talk), is enough to enjoy all the meaningful health benefits of fitness: reduced disease risk, better flexibility, elevated mood, better injury resistance, improved cardio-vascular, etc.
Anyone who tells you otherwise either has something to sell you or a lifestyle to justify.
Having said all that, you can always be in better shape, extend your athletic abilities, build more muscle, look buffer, etc. But that's not about health, it's about other stuff.
If you want numbers to justify this, get a heart rate monitor and make sure you keep your heart rate up in the cardio-training range (around 70-80 pct of your maximum heart rate) for 45 minutes or so each time. Then you'll *know* you're doing enough to be healthy.
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Washington, DC:
I have trouble with my thighs rubbing together when I run. (I'm a female, size 14-16). I'm so sick of wearing the lycra shorts that look terrible on me. What else can I wear, though?
The Moving Crew: Hey DC: Sally here. Check out a site that has been very popular with Lean Plate Club members called Title9 Sports. They make all kinds of great exercise clothes for women. No need to wear lycra. There are plenty of shorts and pants that won't cling. Plus even marathon runners complain in long races of chafing. So there is also cream that you can apply to reduce this. You're doing the right thing to get out there. Keep it up.
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re: tubin' and movin' followup:
Another reason to tape shows other then fast forwarding through commercials - there is almost nothing on at 6am other then news and infomercials.
The Moving Crew: Good call! Wind up that VCR.
- John
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re: tubin' and movin' :
My exercise bike is facing the TV, that's the only way I can stick to riding it regularly. For me, I've found one hour dramas (that I've taped) work the best - get about 45 mintues after fast forwarding through the commercials and they keep my attention better then sit-coms.
The Moving Crew: Thanks, t 'n' m. BTW, is yours a recumbent bike? I find those so much more comfortable than the upright variety. Craig here. . .
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Fairfax, VA:
For the Fairfax person looking for Pilates. I highly recommend Pure Joe Studios in Reston. I understand Body Logic in Arlington is also good. Both follow the original od.
The Moving Crew: Good rec, Fairfax. I met one of the Pure Joe instructors (from 11th Street, NW D.C.) last year during a session held by one of Joseph Pilates' students in Baltimore. If that's any indication, they take their trade seriously.
- John
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Odenton MD:
I’m 45 woman with Cerebral Palsy. The CP has been there since birth. My speech and my limbs are affected – I have some difficulty with fine motor skills like writing and walking. I use to do lots of walking but because of working (Department of Education as a budget specialist.) and pain (FMS and arthritis) I no longer do so. I have a exorcise bike I use.
My question is 60 minutes a day seem long for someone with a disability. What can we do? I have gain 15+ # in ’03. I can’t afford the weight!
The Moving Crew: Hi Odenton,
Congratulations on a positive attitude--toward both illness and exercise. Because you have several health concerns, before you take up a new activity, or resume activity after a long period, it would be a good idea for you to consult your doctor. Assuming all signals are go, I've got a couple of ideas. One: If you can't manage 60 minutes a day, do what you can manage. Lots of studies show benefits for shorter times. Two: If you find the exercise bike more comfortable than walking, take your cue from that. What's important is that it's something you like so you can stick with it. And three: Several area gyms offer training specifically for people with physical disabilities. We wrote about some of these in the Health section on Nov. 12, 2002 ("Fit for Everyone," by Francesca Lunzer Kritz). You might want to look into this. Lots of luck.
-- Susan
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Adams Morgan:
Happy New year. I've been weight and cardio training for about 8 years. Last summer (2002) I did Body for Life and was utterly successful - I'm not overweight to begin with but I lost about 10lbs and become much more toned. Now a year and half later, I've gained back a few pounds. Despite my efforts, I can't seem to replicate my results from 2002. Are there any new programs out there that I should try?
The Moving Crew: Hey Adams Morgan: Sally here. Congatulations on your success. You've now experienced the real secret to long-term fitness--finding ways to keep your regimen fresh. It's a challenge for everybody, no matter what your fitness level. Who wants to be bored? And it's also way there's always a new fitness fad. So what can you do? What activity have you always wanted to try? Hiking? Kayaking? Bikram yoga? Akido? You want to discover something that will charge you up again. (And yes, if you have put on some pounds, you also want to look at the calories going into your body too!) You might consider a session with a personal trainer, just to mix things up a bit. You might look for low-cost or free classes at the Y, the community center, etc. And by the way Bally's announced that it's letting nonmembers take a class for the first time. The Sunday Source reported on that on Sunday. My hunch is that you'll find something to spark you...and that'll be good because odds are you'll need to find something again to spark you in about a year. That's what long term fitness is all about. Good luck with your efforts!
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washingtonpost.com:
Read the Nov. 12 article by Francesca Lunzer Kritz Fit for Everyone
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Thomas Circle, DC:
Just back from the lunch hour workout. The gym was so busy today, I was forced to use a cross-trainer with arms (LifeFitness) rather than the usual armless one (Precor). Anyway, it was so interesting that the same length and seemingly easier workout is said to have burned almost twice the calories! Is this possible? (I was thinking that if they exaggerate calories burned, it would make their equipment more popular, so I'm not sure I trust it.) How accurate are on-machine calorie counters?
The Moving Crew: Hi Tom (we're right nearby, you know, in our Spartan offices at 15th and L): Ah, yes, the January influx; you can nearly feel the self-hatred rising from the brows of the newly committed. Let us hope they stay with it through the spring. (And hope that I do too, for that matter. . .)
As we have previously reported in this space, the cross-trainers always claim a higher calorie burn because they also require arm movements, as opposed to legs-only machines. But those calorie tallies are notoriously incorrect and, in this case, elevated. So the numbers are not meaningful, esp. if you compare between machines.
If you really want a more solid calorie-burn estimate, get a heart-rate monitor which estimates based on your height, weight, age, gender and, most important, your heart rate over a given time.
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Columbia, MD:
I have a question about The Firm videos. I have (I think) the original series w/ Ab Sculpter, Body Sculpter and Cardio Sculpter. I've tried them all and I've found that I love ab sculpter and body sculpter. The cardio sculpter was rough on my knees. I do not however, have the step that comes with it - I use a basic step stool - is this ok? Also, how often is it best to use these tapes? And do any of them count as carido exercise?
The Moving Crew: Hi Columbia: Sally here. (AKA firm devotee.) Yes, the old Firm had a free website with chatroom and many Firm members either built their own step or used a Rubbermaide one. For the first few months, I actually used a very tiny step stool (which I don't recommend) But it worked. Since then, I've bought both the wooden steps and the new plastic ones. I like them both. And I think you could use other steps as well. But if your knees are hurting, you might want to do these exercises more low-impact, in short, on the floor. No you may not get all the benefits of the Fanny Lifter, but...walking and your knees are important too.
Yes, you can get some great cardio benefits with these tapes depending on which ones you use. (I think they generally say how many minutes of cardio they include, but maybe I'm making that up.) And you can pretty much do these as often as you like and your schedule permits.
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Washington, DC:
Any gyms you know of running great New Years deals on memberships?
The Moving Crew: Hi Washington,
Funny you should ask. The Sunday Source just had a story this week about a few of those.
washingtonpost These included free personal training sessions from Bally's and a half-off initiation deal from Fitness First. Check the fine print, though. Happy scouting.
--Susan
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re: tubin' and movin' :
Yep, it's a recumbent bike, much more comfortable then a regular bike.
And I like the privacy of exercising at home - I sweat a lot when I exercise and feel less self conscious at home. Plus I would never wear a sports bra type outfit in public but can at home.
The Moving Crew: Thanks, tubin.
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Washington, D.C.:
To the poster who wanted idea for shorts because her thighs rub together - I have the same problem. I will only run in mesh shorts, I prefer Champion. My thighs don't rub together when I wear these. Give it a try!
The Moving Crew: Thanks, Washington.
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Ann Arbor, MI:
Re: Tubin' and Movin'.
I'm biased: my "going-nowhere-fast" racing bike on a wind trainer could easily be adapted for Tube Time. I use a Cycle Ops wind trainer (about $100 back in '96), a 13-year-old 12-speed, and a floor fan. Personally, I get amped by music, so my cd player sits adjacent to my rig on a shelf.
But it so happens that my wind trainer was accompanied by a video tape designed specifically for people who Tube and Spin. Try indoor cycling! You'll need headphones and en extension, probably, but hey.
Best of luck!
The Moving Crew: Ann Arbor - Thanks for the solid inspiration. This thread reminds me of an acquaintance who achieved the apogee of home cycling (in my view) two summers ago by peddaling along to Tour de France on cable TV. He took it a tad too far by turning off the A.C. to simulate Euro summer temps -- when his wife was 8 months pregnant (bad idea).
If you're interested, Tour videos are for sale at http://www.worldcycling.com/merchant.mvc and other sites (I found that through a google search for "Tour de France videos."
- John
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Arlington, VA:
All right, I am DESPERATE to move more. I tend to be at my desk and suddenly realize that hours have gone by without me getting up. Bad. SO, I have started (like, yesterday) to do a few things: walk the long way to a coworker's office to ask a question (rather than e-mail or phone); use the bathroom and the drinking fountain 2 flights up (and use the stairs); drink more water (which means more bathroom breaks, therefore more stairs!). My legs (and rear)don't feel as soggy as they usually do. Now I just have to remember to go to the fitness center at lunch (forgot my clothes today)
The Moving Crew: Hey, Arlington, Craig here: this is a great start. Getting a pedometer may help you, as this helps you quantify your progress in getting more movement. I think you'll find too that once you are moving more generally, this will open the door to more ambitious types of exercise, since your body is more ready for it. It's tough to go from zero to 60, exercise wise; much easier/wiser if you get up to 10, 15, 20, work your way up to 60 (metaphorically speaking, of course).
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Arlington, VA:
The fitness ball for sit-ups is fantastic, do this regularly and you will see a difference. I injured my back a few years ago and the fitness ball is great for strengthening the lower back while getting a good tone work out.
What do you recommend for those that crave fat. I'm eating a very healthy low fat meal right now, but now I'm craving a blueberry muffin (which isn't that bad). Any suggestions on what I can eat to satisfy this craving, but not defeat the purpose of eating healthy?
Cheers to you for these discussions.
The Moving Crew: Hi Arlington: Sally here. I agree, the fitness ball is great for situps too, but I'm not sure the earlier poster will want to do those at the office. If you're craving a blueberry muffin, you have many options. Go ahead, have one...but account for the calories in some fashion, either by cutting back on something else, or moving more. (And since some muffins have 400 to 500 calories you going to have to move a lot more!) Or split a muffin with someone. Or go get a bowl of blueberries or a blueberry snack bar. At the Lean Plate Club, a bunch of members who love blueberries have them frozen (and slightly thawed) with a little dollop of whipped cream. Or you could reach for some blueberry jam. There are lot of ways to satisfy these cravings. Enjoy!
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City, State:
This year is the year that my wife and I will run in our first ever marathon. Never ran more than 4 miles at once before and now we're up to over 14 miles on the weekend.
A great resource is www.runinjuryfree.com that incorporates walk breaks during your run.
The Moving Crew: Wow. 14 miles. That's great. I bet some chatters will be grateful for your tip. Thanks!
--Susan
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Washington, DC:
For the person trying to fit exercise in and sacrifice sleep-- Try bringing fitness into your every day life. Park farther away from work/stores. Incorporate fitness when planning activities with family/friends (even children!). You can also be productive while working out (e.g. read a deposition while riding a stationary bike). It's not an all or nothing thing. good luck!
The Moving Crew: Thanks, Washington. All really good tips.
--Susan
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Falls Church, VA:
After seeing all of the hype over the last year about Pilates, I am thinking about giving it a try, as part of my New Year's fitness resolution. I am interested in buying a couple of videotapes for beginners? Can you reommend any and do you think watching tapes is a good way to start pilates or should I attend a class at a gym?
The Moving Crew: Hey Falls Church: Sally here. Winsor Pilates tapes are great. They start very easy with a tape on just learning the moves. Then go into 20 minutes of a workout and then 60 minute workouts. A class would also be a great idea, but you don't need to shell out big bucks for the classes at centers with expensive equipment. Look for one at a gym where you can get some simple instruction and see if you like it. BTW, you can check out clips of exercise videos at collagevideo.com.
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Takoma Park, MD:
Dear Crew,
I need to improve my fitness so I can keep up with my tree-skiing boyfriend on the slopes. Any cross training ideas?
The Moving Crew: TkPk: Try jumping rope while wearing ski boots. If you don't eclipse his fitness, you'll at least have him home all weekend repairing the floors.
Good cross-training for skiing includes the eliptical (closely simulates ski muscle flexing), OUTDOOR biking (simulates at least some of the balance control you need on skis) and "core" training exercises that improve balance and center-of-gravity control. One I like is putting unequal amounts of weight on either side of the weight bar and lifting - THIS IS TRICKY, so don't try it without professional instruction.
Oh, and PLEASE don't remind us how much it is snowing out west.
- John
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DC:
I also like the idea of working out in front of the TV, especially with it being so cold outside. What's the least I can get away with paying for a treadmill (new or used)? any great ideas for good cheap ones? thanks!
The Moving Crew: Hi D.C. Funny you should ask. We cover this in today's Health section special issue, but here's the gist: If you plan to walk only, you can pay around $300-$700. If you plan to run on it, you'll need to pay $$800 to $1,800, and if you want to go to the top end, you'll go $2,000 to $3,500. Cheaper ones don't take the beating and their flimsy feeling discourages their use. All this info from the Feb Consumer Reports' special issue on treadmills. The mag's best buy is a Schwinn for $1,300.
As for used equipment: We were wondering this ourselves, and plan to report on this more fully in a coming issue. Anybody out there know of a good used equipment store in our fair town? --Craig
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Silver Spring, MD:
Re fitness balls -- I've quite heavy (250 lbs) and moving toward getting healthy. I would love to use one of the excercise balls mentioned in the Health Section today. However, at my gym I only see very trim people using them. Are they difficult for heavy people to use? Any feedback on this issue?
Thanks
The Moving Crew: Hi Silver Spring: No need to be svelte to use the ball, although there are weight limits. Mine says it's good up to 300 pounds, which will be fine for you. When in doubt, check with the gym; the ones I find there seem even sturdier. I think you'll like it.
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DC:
Takoma-
I belong to the Washington Sports Club, and I am pretty sure the ONLY thing they offer is month to month memberships. I am not sure what type of classes they offer, but they have schedules widely available throughout the locations I have been to. Also, for what it's worth, the people who belong tend to be average people who are just looking to get in shape, so you won't be intimidated if your not used to going to a gym. They cost (at least I pay) about $80 a month- only downside.
hope it helps
The Moving Crew: Thanks DC for the info. (Sally here.) This time of year, a lot of gyms are offering special deals. One word of caution: always read the fine print.
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Baltimore, MD:
Lunch Hour Workouts-- by the time I change and allow time for the shower/change back, I really only have 30 min of cardio. Granted, I do it four weekdays and a long workout at least once a weekend. Is this enough, or should I come back after work for more?
The Moving Crew: Charm City: Your half-hour should be enough, especially if you employ interval training (see my discussion above on this, re the question about having only 45 minutes a day in the gym).
You'd be shorting yourself only if you are training for a longer race or something that mandates longer cardio sessions. Or if you really aren't sweating at all during those 30 minutes, no matter how hard try, in which case you're in WAY too good shape.
Also, are you getting some weight training in there during the week? Depending on your level, one to two sessions a week will suffice - maybe trade for one of the cardios and work the other in on the weekend.
- John
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Bethesda:
Question on stretching. I hear conflicting advice. Stretch before cardio to avoid injury and also never stretch a "cold" muscle but stretch after cardio when the muscles are warmed up to get the most benefit. What gives? What is your expert advice?
The Moving Crew: Hi Bethesda, Craig here. Expert I'm not, but I offer this clarification: you should *warm up* before any exercise, whether cardio or stretching or strength. That is, walk, swing your arms, jog very lightly, all just to get the blood moving and your joints lubed up. But that's not stretching.
Stretching, undertaken before an activity, can prepare your body for the activy and increase your range of motion for that activity session. The most recent data suggests that there's no reduction in injury from this practice,but it's inconclusive and many folks in the industry/academy don't buy it.
Undertaken afterward, stretches are more of a developmental thing, where your muscles are then ready to stretch farther and you can improve your range of motion generally. They are also a comfortable way to cool down, to shift from high-intensity cardio to inert state more gracefully.
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The Moving Crew: And our winners are: The single dad from Suitland; the helpful wife from Fairfax; the woman from Odenton wanting to get rid of the fifteen pounds; and our DESPERATE friend from Arlington. Drop your name, e-mail and snail mail particulars to move@washpost.com and we'll mail out your valuable prizes. Thanks everyone for playing! You're all winners in our book.
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The Moving Crew: Way to start the year, people. I hear a lot of motivation out there and a lot of solidarity. Your challenge: Maintain the pace, don't drop the ball, stay at it and remember: This is NOT all or nothing. A little effort a few days a week goes a long way. Just make sure you challenge yourself (hopefully a liiiiitttle more each week) and - pay attention here - HAVE FUN.
And please join us back here, Jan. 20 from 2 to 3 p.m.
Your only valid excuse: If the Mars lander beams your smiling face back from the red planet.
- Your Moving Crew
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