WashingtonPost.com Moving Crew Chat

Jonathan Ross, 2006 ACE Personal Trainer of the Year, joins the Health section's Susan Morse on Tuesday, March 20, at 11:30 a.m. ET to take your questions about health and fitness.

Susan Morse:  Our guest expert today is Jonathan Ross, personal trainer extraordinaire with Sport Fit in Bowie, MD. Jonathan was named personal trainer of the year for 2006 by the American Council on Exercise (ACE) and was listed as one of the Top 100 Trainers in America by Men’s Journal magazine. He is certified by ACE and the National Strength and Conditioning Association (NSCA).

We’re thrilled to have him with us.

Washington, D.C.: I like to do descending reps until I get to the point where I can hardly lift 20 pounds. Is that a good idea?

Jonathan Ross: This is one of many effective ways to add higher levels of intensity to your workouts. Your body will adapt to whatever you do and it can be brutal to do this all the time so I'd vary the techniques every several weeks.

Annapolis, Md.: What type of cardio machine is best for losing fat? Cross trainer? Treadmill? Bike? Is is better to alternate machines? How often?

Jonathan Ross: The one you enjoy the most (or hate the least). The type of machine matters far less than the intensity that you bring to the workout.

Brooklyn, N.Y.:

What are the best exercises for an overweight person (about 100 pounds over) to do on a BOSU?

A friend from California sent me one, and much of the introductory CD is too fast-paced for me.

Can you recommend how you think I can best make good use of this BOSU?

Thank you.

Jonathan Ross: The BOSU

Jonathan Ross: The BOSU is a great training tool. However, one should always be skilled at training on good, old solid ground before adding a challenging piece of equipment like this. I see too many trainers throwing every client on a BOSU to do challenging exercises when these clients can't even squat effectively on the ground.

Always train stability before mobility. Anything you do that requires you to simple stabilize at first will be the best bet.

For example, step onto the top of the BOSU with one foot and practice shifting your weight into that front leg. It will get your body used to the control aspect of using this equipment.

Bowie, Md.: Jonathan: Is it possible to lose weight and add muscle at the same time? Or is it better to lose the weight first and then work on adding the muscle?

Jonathan Ross: Better way to think of it - lose fat and gain muscle at the same time. Get your body fitter and the rest will take care of itself. Resistance training is more important than "weight loss" for fitness. Look what decades of lots of cardio and little weight training had done for us.

In and around D.C.: I want to lose 20 pounds by memorial day. I have cut portions and want to begin exercising. I haven't exercised regularly since Thanksgiving. I am 35 and in pretty good shape, just carrying extra weight. What exercise, frequency during the week, frequency for each workout, can you recommend to me? Thanks!

Jonathan Ross: Congrats on picking a reasonable time frame!

Assuming you were eating too much, then slight portion reduction may be fine. If you're just getting started, consistency matters more than intensity. I'd recommend more frequent shorter workouts at first. Once your fitness level improves you can add more intensity (not just more time).

Do your resistance training first focusing on exercises that work the larger muscles, and follow with cardio to the end of your planned workout time.

Use your workout time as follows: 2/3 of the time on resistance training, 1/3 of the time on cardio.

Pedometer question: I've read that you should get in 10,000 steps a day. Does this count your workouts? For example, should I wear my pedometer when I run or do the elliptical and have those steps count towards my 10,000 or is the 10,000 the number to reach exclusive of working out? Some days I will swim and bike and find it a little tough to get the 10,000 in, although I make sure I do every day. Thanks.

Susan Morse: Hi Walkman (or Walkwoman),

Yes, walking counts as a workout itself --especially if you do it at a fairly brisk pace (15 or 20 mins per mile). If you've stepped up the pace to a jog or a run (good for you!), absolutely no reason what that shouldn't count toward your 10,000 step total, too.
Kinda hard to wear your pedometer in the pool. (Did I see you there this morning?) So maybe on swim days, you'll only reach 5,000 steps.... but you'll know you got a great aerobic workout just the same. Same thing with biking.
Wearing a pedometer is still a great--and easy--way to keep track of how much you're moving, especially if you have a hard time squeezing in formal exercise.

Gambrills, Md.: Hey Jonathan, Great ball class today! I wanted to ask you what is the best exercise for strengthening/tightening the lower abs in combination with cardio?? After having children and losing 80 pounds, I still have that flabby area I'd like to see disappear! Thanks!

Jonathan Ross: Stronger lower abs are terrific - but will not make the extra skin disappear. Skin sits on top of muscle. After about a year or so after pregnancy, the skin has "snapped back" about as much as it is going to. Improved lower ab strength is very important for many movements and will make you feel better and "tighter," but it won't remove the excess skin...sorry!

_______________________

Chicago: I practice karate in bare feet. I wonder if it is possible to collapse your arches by over stretching your plantar tendon?

Jonathan Ross: There is always a relationship between stretching and strengthening for every muscle in the body. If you're aggressively stretching that tendon and also have weak shin muscles (the tibialis muscle group), you can defintely lower the arches and you'll notice that your feet will tend to roll inward.

Add some toe raises with your heels on steps and your toes off the edge of a step once a day.

Falls Church, Va.: When working out, do you recommend water or a special sports drink to stay hydrated?

Jonathan Ross: Not necessary unless you are aggressively exercising or playing an intense sport for 90 minutes or more. (Think of how hard the people in the sports drink commercials look they are working out!) If that's not your speed, you don't need them.

Detroit: Hi,

I see on the Aion website you don't like the BMI calculator for people who work out. Can you recommend a better measure for calculating your target weight for people who exercise?

Jonathan Ross: Waist-to-hip ratio is the best bet. It's hard to pin down a weight. Weight is really a pointless measure of fitness.

If I tell you I have $100, you don't know if I have a $100 bill, 100 $1 bills, or 10,000 pennies. In much the same way, weight is simply a total (skin, eyeballs, muscle, bone, fat, etc.) so it is extremely difficult to pull any useful info from this number.

Crofton, Md.: Do you recommend weight training and cardio for fat loss on the same days... or should I split them and do weight training one day and cardio the next?

Jonathan Ross: You can do them on the same days or on different days - whatever fits your preferences and schedule the best.

But, (there's always a but) if you do them on the same day with the weights first, you can get similar results with a need to do slightly less cardio than if they are on separate sessions.

D.C. Newbie: What's a BOSU?

Susan Morse: Hi Newbie,

Really neat device for practicing balance and core fitness. BOSU stands for "both sides up" or "both sides used." Looks like an inflated ball cut in half and resting (well usually) on its flat side. Standing, squatting and doing a variety of other exercises on the ball requires continually engaging core muscles and sensing your body position and correcting it.

Good beginner's balance move: Balance on it on one leg as long as you can. Switch legs. When you get good, have someone throw you a ball (and you catch it) while still on one leg. Have fun!

Washington, D.C.: Jonathan, why resistance before cardio?

Jonathan Ross: Resistance training can only use carbs for fuel, aerobic activity uses carbs or fats for fuel. Note that you are ALWAYS using some of both when doing aerobic activity. And your body finds it much easier to use the carbs since they are already stored right there in the muscle.

With resistance first, you use up a lot of the stored carbs, thus slightly shifting your body's fuel use during cardio the fat side of the equation.

Note: This shift is minor, but day by day, it can make a difference.

Arnold, Md.: Hi Jonathan -- I too am an ACE Certified PT and I am having trouble getting my clients to adhere to the cardio at least three days, preferably more, for weight loss. Any suggestions?

Jonathan Ross: We all find the time and money for what we value. You're in charge of the training program so as the professional remind them of their goals, lay out the plan for getting there, and ask if they can commit to the plan. If not, then have them adjust their goals.

You can't make anyone adhere to anything. I'd encourage you to design the programs to effectively get them results, but be clear in explaining that they are responsible for using the great information you provide.

The greatest fitness program in the world is useless unless it is followed!

Alexandria, Va.: My lower back tends to ache after my weekend long runs, between 12-20 miles. What exercises do you recommend for alleviating back pain? Lowering my mileage is out of the question.

Jonathan Ross: Add some core training to your workouts. I suspect that you have some underlying muscle imbalance and/or weakness that is transferring some of the pounding to your spine because the muscles responsible for absorbing the impact aren't doing their job.

Falls Church, Va.: Thanks for the yoga ball story. I use the ball at the gym and now maybe I can use it better. Do people really buy them for home use, and what type of exercises do you recommend at home? At the gym, I typically use weights with the ball, which I don't have at home.

Susan Morse: Hi Falls Church,

You bet they do. I do.

You can do the pushups described in today's story, with the ball placed under your legs or ankles. The closer to your ankles you place the ball, the harder you'll have to work. You can also do situps. Check out the mayo clinic site in today's story for more ideas.
If you miss the weights, you can get a pretty cheap set of those for home, too.

Alexandria, Va.: Biking. I can't wait. How is it for helping in fat burning? I'm getting tired of doing so many classes indoors. I want to be outside. I've lost more than forty pounds and still have quite a bit to go. I exercise five or six days a week. Can I substitute a weekend bike ride instead of an aerobics, etc., class?

Jonathan Ross: That depends...I think getting out and using your fitness is wonderful. It makes it less abstract and makes fitness real. However, around this area, the "hills" are very flat and there is a lot of flat area. If you are in decent shape, you'll probably find the weekend ride will be enjoyable, but may not be at an intensity that will provide a challenge to be a workout.

That said, I would say you are fine with substituting one workout - I believe it is important to enjoy what you do more than any other factor!

Annapolis, Md.: Do you recommend target training sessions or full-body training sessions when lifting for overall muscle gain?

Jonathan Ross: Full-body for sure. If you've got the time and the energy, you can add some isolation work. But, if it isn't necessary, why do it.

I did an experiment on myself once: I did no arm work for about 6 months - focusing instead on larger muscle upper body exercises. The result - I noticed no decrease, and a slight increase in the size of my arm muscles.

Frederick, Md.: What are the best exercises for toning your inner and outer thigh area? I'd really like to trim up but not put on muscle. What should I be doing?

Jonathan Ross: Squats and side lunges, and squats. Did I mention squats? They are very important for everyone as it is a very functional movement and a good test of overall lower body strength and stability.

Ann Arbor, Mich.: Hi Crew,

I have been increasing my exercise a lot lately, which is good, but after really intense workouts I get very hungry. I worry that I'm undoing all my good exercise work but eating too much afterwards (I'm trying to lose weight). I'm not training for a marathon, just spending a lot of time on the elliptical, treadmill, and taking spinning classes.

Any ideas on some healthy snacks?

Susan Morse: Hi Ann Arbor,

Protein's good after vigorous workouts and strength training, say some experts, because -- and I quote here from a John Briley story that ran last year in Moving Crew "it breaks down into amino acids, which are used to repair and build on muscle fibers torn during exercise. Include carbs in this meal to help restore muscle glycogen."
I'll post a link to that story. Stay tuned.

Arlington, Va.: Hello Moving Crew, my doctor has recommended that I lay off the treadmill and other high impact aerobics due to a stress fracture. My doctor has recommended aqua aerobic classes. Any ideas where I can find group classes in the Washington, D.C. Area (Northern Virginia, D.C., Bethesda area?). I have been trying to find classes but no such luck!

Thanks.

Jonathan Ross: I'd search for "aquatic classes" in our regional area. The accessibility of these types of classes is often difficult. The club where I am the Personal Training Director - Sport Fit - has a huge pool and a wide array of classes. However, like many places, you must have a membership for access.

Please make sure you let it heal fully before resuming higher impact activities. And do make sure you add appropriate strength training to your routine. If the muscles and connective tissue are stronger the bones take less beating!

Falls Church, Va.: Please help! I'm typically a stop and start exerciser. I'll go to the gym for a few days and then stop going for the next month. Please tell me that there is still time to get into bathing suit shape before Memorial Day! And how do I stay motivated to keep going to the gym? Should I try to go every day or a few times a week? I feel that I always come up with some excuse (I'm too hungry, I've had a long day or It's too early to get up!!) Help!

Jonathan Ross: Great question - anybody esle out there fit this description!?

First, schedule ALL your workouts and protect that time like it is an important appointment (because it is).

Second, find out why you make excuses. Typically, it means what you're doing at the gym isn't getting you results. If you're seeing and feeling changes nothing will stop you from continuing.

Oddly enough, people often wait until they get frustrated with trying everything on their own and THEN hire a trainer. If your car breaks down, you don't have a plumber, carpenter, and electrician look at first, and then hire an auto mechanic. You go get the right pro for the job right away.

Consider having a qualified trainer create a program to fit your goals, schedule, and likes and dislikes.

Effective trainers are educators, not workout partners.

Tampa, Fla.: What is the best way to exercise -- particularly strength train -- when you have problems with arthritic hips, knees and neck, as well as carpal tunnel syndrome? I have a really hard time just holding on to things like weights, and doing push ups.

Jonathan Ross: Try water-based resistance exercise first. Failing that, begin with a lengthy warm-up and use very light resistance at first. And of course, have your medical professional clear you to pursue resistance training first. They will likely be unable to give you specifics - that's where fitness professionals come in. Be sure to find one that is experienced with your situation.

Also, consdier finding a PACE (People with Arthritis Can Exercise) class.

Time between workouts: Until recently, everything I read said to let muscles rest 48 hours between weight training sessions. Now some things I read say to rest for three days. But I just read an article on sculpting arms that says to do 5 sets (per muscle) every other day (changing exercises every time.) I'm so confused. What's most effective for toning and building muscle? I'm a fairly fit 47-year-old female, with a 20-year history of off-and-on weight training, if that makes a difference.

Jonathan Ross: Forget exercise for a moment. Consider a construction worker.

They work very hard physically at their jobs. Do they get to work only every other day? Of course not.

The only need to rest muscles 48 hours is when you create significant muscle trauma - usually following a very aggressive body-builder type workout. Since 99% of us aren't body builders, there is little harm in training muscles more often. But, if your body tells you that it needs a day of rest, then you need to heed that message.

I'd sculpt your arms by focusing less on the arms muscles (where very little muscle mass lies) and instead getting everything from your "hips to the pits" moving as often as possible during your workouts. Use the thighs and trunk muscles on most of your movments - you'll burn more calories per workout and find your results come more effectively.

Georgetown: Hoping you'll get this before time's up. I'm in my mid-30s, and looking to get going on some kind of exercise program that will increase flexibility and boost my cardio capacity. I've tried yoga before, but ended up at the chiropractor! Was I just doing too much, too soon, or is there a yoga class that caters to stone-stiff folks like me?

Susan Morse: Hey Georgetown,

One key in avoiding yoga injury is finding an instructor who's not just well trained but who makes a point of circulating around the room during class and watching and correcting your posture during poses.

Given your history of injuries, you may want to go to a yoga studio rather a gym, at least at first. I've heard good things about Willow St. studio in Silver Spring and Takoma Park. The Mid Atlantic Yoga Association may be a useful resource for other instructors.

Another key -- and I have to remind myself of this one -- is listening to your body instead of trying to match (or, admit it, beat) the stretch of the person alongside you.

Pilates is good for flexibility and core strength too. But same thing goes. You want an instructor who's knowledge and attentive to your form.

The cardio's simpler: Warm up on a treadmill or elliptical trainer before you begin your yoga session. Good luck! Let us know how you fare.

London: Hi Crew -?

Love the chat; been reading it for years now and have always found it very helpful.

I know you guys don't like to answer medical-type questions, but I'm hoping this is general enough so you will be able to help me out. I (twentysomething male) have been lifting weights regularly for over a year now. In that time, my weight has gone up about 8 pounds. Maybe I'm deluding myself, but I think a fair amount of that weight gain is muscle, as I've developed clear muscle definition, my diet hasn't changed much, and my clothes fit, if anything, looser than they did before. What I want to know is, can the weight gained through a weightlifting regime be "bad"? That is, if you gain muscle, and that extra weight throws your BMI into a higher category, are there any negative health effects, or does that only apply when the extra weight comes from fat?

The reason I'm asking is I recently began suffering from acid reflux. Even though I'm still at a healthy weight for my height (143 pounds at 5-6), I'm now at the higher end of the "normal" BMI scale, and my doctor mentioned weight might be a factor with the acid reflux. I really enjoy lifting and would prefer not to give it up, so I wanted to get your opinions on the matter. Thanks, Crew!

Jonathan Ross: My BMI is 27.4 - I'm pre-obese!

It's clear from your description that you've gotten terrific results - the type that most people would love:

Muscle definition

clothes fit more loosely

I'm no doctor, but in my opinion that you would want to consider dietary causes of the acid reflux or some other esophageal dysfunction. Excess weight can play a role, but it is unlikely give your weight. Have your doctor evaluate other causes and/or get a second opinion.

Water aerobics: I know the Bethesda YMCA offers classes. You don't need to be a full member, but they do make you pay a one time "program membership" fee.

Susan Morse: Thanks for this!

washingtonpost.com: Feeding an Exercise Habit (Post, May 2, 2006)

Susan Morse: Here's that link I promised on what to eat after a workout.

Re: Sports Drinks: A personal experience addition: I hated Gatorade until I started running regularly. I used to get terrible headaches, even after drinking a lot of water after I ran, so I tried a sports drink. That got rid of my headaches. I need a sports drink rather than water when I run for more than about 40 minutes, so if you feel icky, even after drinking water, see if a sports drink helps. Just keep track of calories.

Susan Morse: Thanks for weighing in.

Southern Maryland: Ninth-grade girl needs to get fit over the summer for a demanding phys ed teacher in the fall. We have access to weight machines, a walking trail, tennis courts, sidewalks and a treadmill. Should she do yoga, ballet or dance too? She has very little upper body strength and minimum flexibility. Thank you!!!

Jonathan Ross: What does she like to do? Physical activity should always involve doing something enjoyable.

That said, I'd recommend yoga (for strength and flexibility using her own body weight as resistance) and either ballet or dance, but not both.

And again, I'd strongly encourage you to make it enjoyable for her and pressure-free.

Working around bad knees: Hi and thanks for taking my question. I tore my ACL about 5 weeks ago, so can't do my usual squats, lunges, and step ups. Given these restrictions, what are the next best exercises for butt and hips?

Jonathan Ross: Hip extension involving little to no action at the knee may be fine. But you need to check with your physical therapist and ask about specific contraindications and exercises to do for your situation based on how you are progressing.

Washington, D.C.: For the person looking for water aerobics classes, check out your county parks and recreation department. Most of them offer water aerobics and swimming classes.

Susan Morse: Great suggestion, Washington!

Dupont Circle, D.C.: This Saturday is my first 5k and I'm really nervous. I don't know what to do, what the protocol is, etc! Where/when do people warm up? Where do they put their stuff? I'm also nervous because while I can run 5k, it's at a stupendously slow pace. What if I don't finish? This was part of my New Year's resolution...

Jonathan Ross: Nothing ventured, nothing gained. I'm proud of you for taking the step forward to do this. There are a lot of unknowns which are ultimately minor concerns that will become known once you do your first one.

Do not consider the possibility that you will not finish. And please concern yourself only with how good it feels to do something you set out to do. A lot of people want fitness, but few people take action. You've done that.

Make your goal to finish and still feel half way decent (not dead!) at the end. Make the experience positive physically and you'll be more likely to continue to progress and set new goals for yourself.

Memo to everyone: Exercise isn't punishment! :)

Alexandria, Va.: Thanks for taking my question. I try and hit the gym at least four days a week -- but I use my 1.5 mile walk to the dog park everyday as a supplement to my gym visits.

Without overdoing it with my dog (she's a pug, so her little legs can only do so much), are there any other ways I can use my little buddy in my exercise program?

Susan Morse: Hi Nova,

I can think of a few, but it's a good bet People for the Ethical Treatment of Animals (PETA) would object.
Forgive me, I couldn't help it. :)

Walk the dog, take her home, then go around a few more times at a brisker pace. Enjoy!

Washington, D.C.: I'm very frustrated. We just had a fitness test at work today (3-minute step test) and I scored below average, with a heart rate of 129. I get nervous in testing situations, which probably didn't help. But I don't understand how my fitness can be so poor -- I run 3 miles, 3-4 times a week, I do Pilates, I walk to work single every day. How can all this stuff not pay off in good fitness? It makes me think I should start sleeping in instead of getting up early to go running.

Jonathan Ross: In all your running, Pilates, and walking - you don't often step up and down for three straight minutes!

Welcome to a very basic concept in fitness - specificity of training! Your body is good at doing that which you repeatedly ask it to do.

This test was outside what your body is used to so it felt like more of a challenge than it would if you did a lot of stepping.

I wouldn't worry too much it sounds like what you are doing is fine.

Fit in D.C.: Hi! I had an interesting experience I'd like to ask about because I didn't know this was how things worked until it happened to me (twice). I would notice that I got more toned after exercise (strength and cardio, and I'm a woman), and I even got a little bigger (even while controlling calories). And then all of a sudden, I would shrink. Is that how weight loss can happen for some people? Build muscle first and then shrink? Thanks!

Jonathan Ross: The only thing you need to remember for fat loss is this:

MUSCLE is the place where FAT is burned.

As you added muscle, your body began to have more ability to burn fat. It can take some time for the hormones to shift and get the message that it is time to become a "lean, mean, fighting machine."

Good for you!

Especially if there is a history of yo-yo dieting, the body is very resistant to change at first - even when following a sound approach. It doesn't trust that this will be permanent yet. And then it happens...you feel like the results begin to snowball.

Silver Spring, Md.: What do you think is the best cardio workout in the water? I'm looking to substitute a running day with a water day (in order to cross-train as well as lessen the damage done to knees), but don't want to lose the cardio benefit of running. I tried water running this weekend, but am not sure how much of a real workout it was. Thoughts? Thanks!

Susan Morse: Dear Crosstrainer,

Swimming, hands down. ... No, you don't have to keep your hands down while you swim -- that's pretty tough. But swimming is a great cardio workout, especially if you're doing an active stroke like the crawl, the standard backstroke, the breast stroke or (for the really buff) butterfly. Sidestroke, elementary backstroke not so much.
You're not a swimmer? It's never too late to learn. If you can make it across one length of the pool, you can join a Masters class (masters only in the sense you're an adult; you don't have to be a pro). Or call your local YMCA or county rec center for info on swim lessons.

Washington, D.C.: I have an inherited condition known as hyperflexia, or "loose ligaments." Because my ligaments don't pull their weight, so to speak, I have continual tendon problems in my knees, ankles, and wrists, and a popping pelvis and shoulder. I know that strengthening muscles around these joints will help stabilize them, but I can't seem to do lower-body weight training without straining the tendons. Also, I have to be very careful about movement and impact with my cardio. Do you have any suggestions for how to strengthen my legs without straining my tendons?

Jonathan Ross: Focus on isometric muscle work and balance at first. This will make the neurological control of your muscles muscles and joints better. Isometrics are when you have no change to the length of the muscle with a contraction. (as in tightening your quad while standing)

You can also do something I call "progressive isometrics." This is where you perform a movement, but you make several pauses where you hold the position and the muscle contraction. (Imagine sitting in a chair where you pause your butt 4-5 times on the way down.) This method should do great things for you - and is more challenging than it might sound!

Washington, D.C.: I have been wanting to lose 10-15 pounds, and I've decided that my sister's wedding in June is a good goal for that. But I've fallen off the exercise wagon and I sort of don't know where to start. I want to lose those few pounds and tone, especially upper body since that's what will show (but of course the overall goal is whole-body toning!) I joined the gym at work and with the weather warming up, I'm open to outdoor activities as well. Where should I start? How can I set up a plan?

Jonathan Ross: First, create a vision of how great you want to look in that bridesmaid dress.

(This is an important perspective on goal setting - it must be positive. Instead of wanting to lose xx pounds, think about how it will feel to look the way you want. Doesn't that seem like a nicer way to approach things?)

Next, see what frequency of exercise realistically fits your schedule - and put all your workouts in your calendar.

Now, get a program designed for you to get the most out of the time you have. Consider a few sessions with a qualified trainer to design a program and show you how to do it. Then you can go on your own and check back in for periodic tweaks to your program.

You'll want to add both resistance training and cardiovascular training.

You've got plenty of time to reach your goal so get started right away with that vision in your mind...

Arlington, Va.: Good morning, I have a question about using a balance ball. I do sometimes use it to stretch my back, placing the ball on my lower back and stretching my arms out to the sides and overhead. Nothing that hurts me, just to stretch. And then I turn over and roll with the ball on my stomach to stretch. Head down and rolling motion from my chest to lower stomach area to stretch the lower back. Is this safe to do? Thanks.

Jonathan Ross: Absolutely, your torso is parallel to the ground and gravity is vertical - your spine is unloaded so there is very little risk of injuring it.

With the ball on your lower back, this is a great way to stretch the frequently tight muscles in the front of the torso.

And with the ball under your stomach, the vertebrae are allowed to expand and unload a bit.

Susan Morse:

What a lively chat! Thanks, Crewsters, for all your great questions. And thanks, Jon, for your knowledgable answers.
If we didn't get to your question, you can write to us at move@washpost.com. Or contact Jon directly at jonathan@aionfitness.com.
We're not online next Tuesday, but look for the Moving Crew column in the Washington Post Health section.

And keep fit!