FitSugar

Exercise Plan: 100 Push-Ups in 6 Weeks

FitSugar — Fri, 25 Jul 2008 10:00:00 PDT

There's the 8-week Couch to 5K running program and the Zero to a Mile six-week swim program, and now there's a push-up plan for you to follow. It is guaranteed to increase your upper body strength in a month and a half. The goal? One hundred consecutive push-ups! I can see you smiling through the blogosphere.

It doesn't matter how push-up proficient you are right now. If you follow the six-week program, 100 consecutive push-ups are in your near future. If you're serious about toning your upper body then

read more. Before starting the program, you need to determine where you rank strength-wise. Complete as many push-ups as you can. For example, if you can do 10 push-ups, you're in Rank 2. If you fall into Rank 1, you may want to consider doing the alternative push-ups instead, with your knees are on the ground (these still work your upper body). If you ranked 6 or 7, you may want to do more difficult push-ups where your legs are on an incline. The plan requires that you work out three days a week, resting between each day (so Monday, Wednesday, Friday works well). For each workout, you complete five sets of push-ups at your level, and each day, you progressively increase the number you can accomplish. At the end of the six weeks, you should be strong enough to take on the final test and execute 100 push-ups. To find out more details about this training program, check out the onehundredpushups website. Are you going to do it? I am. So drop and give me as many as you can. Source

Get Fit For Summer: Challenge 8, Share Your Fave Strength Training Moves

FitSugar — Tue, 31 May 2011 20:20:07 PDT

We know that bikini season is right around the corner, and to help you get fit for Summer we've created a series of weekly fitness and health challenges. To add a little incentive, throughout the rest of Spring we'll be awarding a weekly prize of a $100 New Balance gift card to participating readers. To be eligible to win, create a post in the Get Fit For Summer community group as each challenge comes up.

This week's challenge: For me, a workout doesn't feel complete unless I do some push-ups and some form of lunges; they're the staples of my fitness life. What about you? Tell us what strength training exercises move you . . . literally. Squats? Side planks? Crunches? Share your go-to exercises in a blog post in our Get Fit For Summer community group. Tell us how often you do these moves and why you love them. If you're looking for some new strength training moves, try our no-equipment-necessary circuit workout. Just download and print out this PDF.

Remember, by completing this challenge you will be entered into a random drawing for a $100 gift card from New Balance. Just be sure to complete the challenge by 11:59 p.m. PDT June 5 to enter. Need to know more? See the official rules here.

The Britney Spears Femme Fatale Workout

Self — Wed, 06 Apr 2011 04:38:34 PDT

We are pumped to share one of our fave stories from Self here on FitSugar!

At long last (and after major hype), Britney Spears's Femme Fatale is out! Naturally, we took the pop princess's clubbiest album yet to the gym to find out what songs work during which parts of your workout.

"Till The World Ends"

It takes a solid minute for this Ke$ha-penned track to really get going, so use that time for some aerobic stretches to warm up your muscles. Try this: Stand with feet wider than hip-width apart, knees soft. Keeping hips stable, reach left arm overhead to right, and right arm across torso to left. Then reach right arm overhead to left, and left arm across to right. Next, bend forward from hips so torso is parallel to floor; repeat arm reaches. Then fold body completely forward and reach arms to front. Do sequence 20 times. To up your heart rate, add in jumping jacks or jump rope (you don't actually need a rope, just go through the motions!) for the next minute.

Keep reading to see the rest of the Britney Femme Fatale workout!

Charity Events For Fitness Fans at Any Level

Leta Shy — Tue, 26 Apr 2011 15:07:12 PDT

With Summer approaching, many of you may be thinking of ways you can join a fitness event to help a charity dear to you. Many events are walks or runs, but if you hate to run or want to challenge yourself even more, a walk or race for charity may not entice you to participate.

Just because you aren't a runner, however, doesn't mean you can't participate in a fitness event in the name of a good cause. Here are some unique options for helping others at every fitness level.

Take the stairs. The American Lung Association's Fight For Air Climb takes over stairs in a skyscraper or stadium so you can climb for a cause. It's a great way to meet new people, it doesn't involve any extra skill (except lots of stamina), and you'll be raising money for lung cancer research.
Drop and give them money. Another common charity cause is Pushups for Charity, where your friends and family donate a set amount for each push-up you can do in one minute. Events are usually organized by a specific charity and include free fitness coaching to help you become even more fit.
Build it. Gain valuable skills and learn how to DIY with Habitat for Humanity, where you can swing a hammer or squat and lift your way to a days-long workout while helping give someone a home.
Hike (and hike, and hike). Love being outdoors and in need of a trip to the UK? Grab three of your friends and sign up for the Oxfam Trailtrekker 100km Team Charity Challenge in June, where you're allowed just 30 hours to hike about 60 miles through hilly terrain in northern England. Money goes to Oxfam, an international organization that aids impoverished countries.
Compete in a triathlon. If you like a challenge, sign up for the Janus Charity Challenge to raise money for a charity of your choice while competing in one of five triathlons in 2011.

Source: Flickr User jimmyharris

Interview With an Ultramarathoner: What It Takes to Run More Than a Marathon

Jenny Sugar — Tue, 26 Jul 2011 01:26:41 PDT

I run a few times a week, about 10 to 12 miles total, but I wouldn't consider myself a runner, especially not after interviewing Deanna Stoppler, an ultramarathoner. At 32 she has completed dozens of marathons and a handful of ultras - races that are longer than the typical 26.2 marathon distance. If you ever wondered what it takes to run such extreme distances, or why a person ~~in their right mind~~ would ever want to do it in the first place, check out this amazing interview.

FitSugar: How many miles long were the ultras you've completed and how long does it typically take a woman to complete?
Deanna Stoppler: I have completed ultras from 40 and 50 miles to 100 km (62.14 miles). I have not completed a 100-miler yet. It really depends on the course, weather, and fitness level, but I'd say plan to be out anywhere from six to 24 hours (100-miler) or more.

FS: How did you get into this type of racing?
DS: I started out as a marathoner. When I read Dean Karnazes book Ultramarathon Man, I knew that trying an ultra was the next step for me. He started completely out of shape and has gone on to complete extraordinary feats.

FS: How do you train for this type of race? What other types of exercise or cross training do you do to complement your running?
DS: The main thing is to run back to back long runs, usually on a Friday-Saturday or Saturday-Sunday schedule, increasing distance over time and tapering a couple of weeks before the race. I avoid running on pavement as much as possible. I do sit-ups and push-ups every night, and when I have time, I try to do core exercises with an exercise ball. I used to stretch but I don't do that anymore. It seemed to make me more sore the next day. I also use a Tiger Tail roll bar when certain muscles get tight.

FS: How do you keep going for that long? What techniques do you have when you feel like you want to stop?
DS: I try to start out slow because everyone runs like bats out of hell at first. I stay near the back and slowly work my way up. I don't sprint in ultras, although, in one race I did run faster for the last three miles because I didn't have a flashlight and didn't want to get caught in the dark. I continue to ingest calories even when my body says not too (digestion slows when you exert that much energy). I do math in my head for hours on end! Mostly it's math about the next time that I need to take a GU shot, ingest S-caps (electrolyte tabs), and fill my water. I try to think about how awesome it is that I'm doing this and that it's only one day out of my entire life.

Continue reading to find out what ultramarathoners do about going to the bathroom.

How to Make the Most of Beach Workouts

Heather Dale — Fri, 15 Apr 2011 01:27:59 PDT

A true beach bum at heart, I'll use any excuse to get near the sand and ocean. As much as I love laying in the sun and watching the waves roll in, I still enjoy a good workout at the beach - there's nothing quite like feeling the sand between your toes - especially when running in the sand burns 30 percent more calories! If you're already gearing up for sunny weather like I am, here are some tips when taking your workouts to the beach.

Beach Running 101: From choosing the right shoes and going barefoot, to starting on wet sand and protecting yourself from harmful UV rays, here's how to get the most out of your beach workout.
Take Off Your Shoes: As I mentioned above, I love feeling the sand between my toes, especially while running, but did you know that walking barefoot in the sand does wonders for the muscles in your feet and your calves? That's because it's so much more difficult than walking on a flat surface, so you're guaranteed to give these muscles a serious workout and burn more calories!
Calorie-Burning Activities: Besides running, there are many activities you and your family can take part in on days you head to the beach. Try practicing some yoga stretches, or what about doing some push-ups and sit-ups? You could even give your upper arms some nice cardio by building a sand castle - as we all know from our youth, stacking sand ain't easy! And before you know it, you'll be well on our way to having a Jennifer Aniston beach body.

And don't forget to show us your abs this week for our Get Fit For Summer Challenge - you could win a $100 New Balance gift card!

A Reader Reviews the P90X Extreme Home Fitness Program

Fit Community — Thu, 03 Mar 2011 02:00:28 PST

FitSugar reader debnicole shared this fitness DVD review for the eighth challenge of our Get Fit For 2011 giveaway, and you should too!

I incorporate various workout DVDs in my exercise regimen. Lately it's been mainly the P90X series. My husband and I started two months ago on P90X and are halfway through. It's definitely an investment to buy the set; but I definitely feel like the money was well spent. It's a 12-disc collection with a variety of workouts.

What I love about the collection:

You never repeat the same workout two days in a row.
Variety is key! There is cardio, strength, abs, yoga, and stretch workouts.
It's pretty fast-paced . . . there isn't much (if any) resting between sets.
You don't have to have a gym membership - the kit came with resistance bands. Even if you don't own free weights, the bands work great.
The trainers encourage you to work at your own pace.
My favorite workouts are: core synergistics, back and biceps, shoulders/triceps/chest.

Find out what she didn't like about P90X when you