Fitness news you can use Strong girls The National Bone Health Campaign program "Powerful Bones, Powerful Girls" has a fun, interactive Web site (www.cdc.gov/powerfulbones) that aims to show girls age 9 to 12 easy ways to do weight-bearing physical activity and increase their calcium consumption. Interfitness The American Heart Association site www.americanheart.org offers information, tools and support for making lifestyle changes to help reduce your risk of heart disease and stroke. Registration is free. Altruist Fitness If you're organizing a fitness event that also benefits others or want to take part in one, go to www.seattletimes.com/onfitness and click on the links to add an event or ongoing training program or see our Altruist Fitness calendar. Ask again Questions on workouts, equipment or nutrition? Send them to Ask Molly, Pacific Northwest magazine, The Seattle Times, P.O. Box 70, Seattle, WA 98111, or e-mail mmartin@seattletimes.com.

— J.K.

A. So true. Dode Hutchison, fitness director of Columbia Athletic Club's Mill Creek Club, says although there isn't any such general rule, one standard skinfold formula (Jackson and Pollock) indicates that, for males under 29, the range for body fat to be considered "low" is 3 to 12 percent, and average is 13 to 17 percent. For age 30 to 39: 3 to 15 percent, average 16 to 20 percent. Age 40 to 49: low 3 to 16 percent, average 17 to 21 percent. Over age 50: low 3 to 17 percent, average 18 to 22 percent.

An exercise program for your abs, Hutchison says, should address your entire core — stomach and back — for function, strength and stability. "The rectus abdominis (sometimes called the 'six-pack') are the most superficial muscles in the core region," she says. "The obliques and transverse abdominis and the erector spinae also need to be worked. With a good core program along with cardiovascular training, there might be a great chance to see those abs when your body composition changes to more lean mass (muscle) and less fat tissue."

Q. Where can I find a review of the best treadmills in the mid-range price? I have four family members and friends in the market right now, and we cannot find any current reviews. I prefer a basic machine; pre-programs and "bells and whistles" aren't really needed.

— P.S.

A. It can be hard to find current reviews of available models because manufacturers constantly develop new models and eliminate old ones. Links to my columns on treadmill shopping are in the right-hand column on my Web page (www.seattletimes.com/onfitness); the one labeled "low-cost" might help in your shopping. Once you've narrowed your search to a few current models, you might check out www.treadmillbynet.com/compare.html to compare features. Other sites (found by searching for "treadmill reviews" at www.google.com) include www.advancedfitness.com, www.treadmilldoctor.com and www.consumersearch.com.

Q. I'm a 53-year-old woman who, four to five months ago, started using a treadmill, five to six times a week. I walk for 30 minutes, starting out at 1.1 to 1.3 mph and ending up at about 1.5 to 1.6. In the beginning my legs hurt so much, I had to go slow. They still hurt when I try to go faster. The pain is gone as soon as I stop. It starts in my calves and goes up, until my whole leg aches. Any suggestions?

— B.B.

A. After making sure B.B. had checked with her doctor to rule out any serious problems, such as vascular disease, I forwarded her question to Laura Seuferling, health-promotion coordinator at Valley Medical Center in Renton. Her thoughts:

1) "How old are your shoes? The mid-sole, or shock absorber of shoes, eventually gets compressed over hours of use. When your shoe is less able to absorb the impact of your body weight during exercise, your muscles and joints experience that stress and sometimes pain." She recommends using your exercise shoes only for exercise and replacing them at least every year, more often if you're overweight or exercise frequently. She likes Super Jock-n-Jill near Green Lake for its trained staff, who let you try shoes while exercising. You might also consider seeing a podiatrist.

2) Try water-walking. "At our Fitness Center, we frequently get new members who are overjoyed that they can exercise by walking in the water and not experience the pain and discomfort that land-walking causes them." Water makes the body more buoyant, reducing impact on muscles and joints. Check local pools for open times.

3) Meet with a physical therapist or personal trainer experienced in sports medicine to check for weak muscles, muscle imbalances, incorrect walking gait or foot-placement problems. A custom-designed exercise program might help you walk without pain.

Q. Why do socks have a piece of rope across the toes? The only socks I've been able to find that do not have this uncomfortable and irritating feature are ones made for diabetics at 10 times the price!

— G.J.

A. I've recently tried a new brand you might like. Seymour's Seamfree Socks (804-218-2944; www.seamfreesocks.net) are thin and foot-hugging, 98-percent CoolMax fabric (to wick moisture from the skin) and average $7.99 a pair.

Molly Martin is assistant editor of Pacific Northwest magazine.

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