Laps can pay off in weight loss

Is there anything I can do to increase the calorie burn and lose weight during my swim workouts?

Yes, don’t just flop around in the pool for 30 to 45 minutes; push yourself with laps or an aqua class. This might mean spending some time improving your strokes (technique) for better efficiency. If you improve your technique, you’re likely to go farther and faster, and swim for longer periods of time -- thus burning more calories as well as building more muscle while you’re in the pool.

Also, as with any other workout, be consistent. You’ll obviously burn more calories if you hit the pool three times a week. However, if you’re not seeing the weight loss results you’d hoped for, try mixing up your activities and intensity.

This means cross-training with land-based activities for maximum effectiveness and weight loss.

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I recently went on a long hike. The trail seemed to go almost straight up, which meant that -- on the way back -- it was almost straight down. My knees were in severe pain by the time the hike was over. Is there some kind of exercise that I could do to strengthen my knees?

For starters, make sure you’re in good shape. Spend some time on a treadmill or bicycle to strengthen the muscles around your knees. Other tips:

* Don’t walk straight down the hills. Always zigzag.

* Check your weight -- and lose some if necessary. When we walk, each extra pound adds four pounds of pressure to the kneecap.

* Buy sturdy shoes made for hikes, and replace them when the inner or outer soles appear worn.

* Strengthen your legs with controlled movements such as hamstring curls, leg extensions. Stay away from lunges and squats, because they can irritate your knees.

* Pace yourself. Hiking is a sport, so work up to the big hills.

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Stephanie Oakes is the fitness correspondent for Discovery Health Channel and a health-fitness consultant. Send questions by e-mail to: stephoakes@aol.com. She cannot respond to every query.