FitSugar

How Much Exercise Do You Really Need?

FitSugar — Tue, 29 Jul 2008 12:00:00 -0700

If finding the time to head to the gym is stressing you out then this roundup of studies from WebMD will please you. See, the thing is, it's not always quantity that matters, but the qualitity. And in the case of exercise the old adage is true, "something is better than nothing." Here are highlights:

A study published by the American Journal of Sports Medicine in 2006 showed that short walks after dinner were more effective than long exercise sessions in reducing the amount of fat and triglyceride levels in the bloodstream after a hearty meal.
Research published in the Journal of Epidemiology and Community Health showed that short bouts of exercise helped lower blood pressure as well as shave inches off the hips and waistline.

There's more so read more.

In a study published in Preventive Medicine in 2006, researchers found that multiple workout sessions as short as 6 minutes apiece could help sedentary adults reach fitness goals similar to those achieved by working out for 30 minutes at a time.
In a finding published in the journal Psychopharmacology, doctors found that short bursts of exercise could help reduce the craving for cigarettes and help people quit smoking.

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10 Ways to Burn More Calories This Summer

FitSugar — Fri, 08 Jun 2007 03:00:00 -0700

This summer, take advantage of all the great ways you can burn a few more calories. Here are ten simple ways that you can burn a few more calories in just 30 minutes this summer:

*Based on a 130 lb. person for 30 minutes of activity.*
Activity	Calories Burned
Fishing	118
Frisbee	89
Horseback Riding	118
Mountain Biking	251
Rock Climbing	236
Snorkeling	148
Softball	148
Surfing	89
Water Skiing	177
Whitewater Rafting	148

The best part? You should have fun burning those extra calories. So pull out the sunscreen and bug spray and start moving this summer.

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Live Chat With Fit in 30 Minutes @ noon PST

FitSugar — Mon, 19 Mar 2007 11:30:00 -0700

There's so much we need to catch up on. So meet me in the chat room in 30 minutes.

We can talk about how you celebrated St. Patty's Day. Or how about the pet food recall - Can you believe that?

I'd love to hear what you think about the S-Factor (pole dancing) classes. You also had a lot to say about those Kashi frozen entrées.

Did you see the new yoga challenge called Standing 1/2 Bound Lotus? We can talk about how to send in your photos.

I loved all your comments about Carob too - I agree, it's NOTHING like chocolate.

Or we can talk about migraines, snoring, manorexia, or anything else you'd like.

So let's chat. Just so you know, we meet every Monday at 12:00 PM PST / 3:00 PM EST.

I'll see you in the chat room.

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You Asked: 60-Minute Brisk Walk vs. 30-Minute Jog

FitSugar — Fri, 26 Jun 2009 04:35:33 -0700

Dear Fit,
I'm trying to lose weight, so cardio has become a part of my weekly routine. When it was cooler out, I had no problem jogging 30 minutes, about four times a week. I live where the temps are in the 80s and 90s right now with a considerable amount of humidity, and it's been brutal jogging. I've been walking instead for an hour. Am I burning the same amount of calories, or should I stick it out and keep jogging?
- Too Hot to Jog

It's amazing how heat can affect your ability and motivation to move, but I applaud you for continuing your workouts, even if you're moving slower than you were. To find out how a long walk and a short jog compare calorie-wise, continue reading

Take a 20 Minute Rest, Burn More Fat

FitSugar — Wed, 31 Oct 2007 10:15:00 -0700

Sick of doing marathon sessions on the treadmill? Then, maybe you should break it up from time to time.

New research has found that the rate at which your body burns fuel (i.e. fat) may be elevated if you break up those long cardio session (60 minutes) into two back-to-back 30-minute sessions with a 20-minute break in between.

I am going to try it this weekend though I am not so sure I will have an easy time motivating myself to have another go after 20 minutes of rest. I am going to hit the treadmill for 30 minutes, do a bit of active rest for 20 minutes, then finish it up and hit the elliptical for the final 30 minutes. Wish me luck!

If you try it, let me know what you think in the comments section below.

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'Lost Butt' PSA Encourages Playing Outdoors

FitSugar — Sun, 07 Oct 2007 02:00:00 -0700

Somehow I am thoroughly amused by this Public Service Announcement that has been in circulation in order to encourage parents to play with their kids outside for at least 30 minutes a day (aka getting out and doing something active). While the thought of a dog playing with a slab of butt kind of grosses me out, it definitely gets the point across. Check it out for yourself.

On that note, go outside and play with your kids already. No kids? Well that doesn't leave you off the hook - just go outside and do something active for 30 minutes.

Why Exercise Won't Help You Lose Weight . . . Sort Of

FitSugar — Thu, 05 Nov 2009 03:00:36 -0800

There have been a lot of reports in the last year confirming that contrary to popular belief, not all exercise leads to significant weight loss. If you want to shed pounds, it mostly comes down to diet. It’s no surprise that changing your diet can help you lose weight, but for decades, many people believed that exercise was the best pathway to a slimmer, fitter you.

Today the New York Times added to the news that exercise doesn’t significantly aid in weight loss by reporting the results of an exercise and obesity study. The study followed a group of 58 obese individual who underwent three months of supervised aerobic activity but didn’t change their diets at all. And while the group lost an average of seven pounds, many participants barely lost three.

I admit that when all of these studies started coming up I was a little shocked, but it turns out that high intensity workouts mainly burn carbs, not just fat.

To hear what type of exercise may maximize fat loss, read more.

The article explains: "'The message of our work is really simple,' although not agreeable to hear, said Edward Melanson, PhD, the lead author of the study. 'It all comes down to energy balance,' or, as you might have guessed, calories in and calories out. People 'are only burning 200 or 300 calories' in a typical 30-minute exercise session, Melanson points out. 'You replace that with one bottle of Gatorade.'"

Fat loss can be maximized, but it’s a matter of how you approach your workout. To do this, work out at a lower intensity in your fat-burning zone, which is 60 to 70 percent of your maximum heart rate. For most people this zone falls between 105-134 beats per minute. Melanson’s study also found that once weight is lost from reduced calorie intake, exercise might prevent it from coming back by resetting metabolic pathways that stop the body from wanting to store fat.

The research is interesting, but should not dissuade any of us from our fitness goals. The benefits of exercise reach far beyond weight loss - it helps the brain function better, reduces stress, creates a toned body, and is important for healthy heart function.

Work Out: One-on-One Training With Jackie

FitSugar — Wed, 04 Nov 2009 12:30:35 -0800

I definitely was a fan of Jackie Warner's Bravo show, Work Out. And though I didn't always agree with the drama in her personal life, Warner's workout ethic is inspiring. I was recently given a copy of the fitness DVD, Workout: One-on-One Training With Jackie ($10) and the picture of Warner on the cover was enough to make me drop and give her 20. It's obvious that Warner works hard for her body, and that's enough for me to buy what she's selling.

Warner has designed an intense workout that focuses on upper body, lower body, and core. You can combine the three sections together for a grueling one-hour workout, or just focus on one area for about 20 minutes. Warner is great at talking you through the moves, and there are also modifications for beginners and the more advanced.

To hear more of my thoughts on Workout, read more.

I like my workouts to feel intense but to also fly by, and Warner provides that to a tee. Her workout offers a wide variety of moves with a lot of twists on the classics, and she offers little rest between them. Don't be fooled by how quickly time moves though, this is definitely an intense cross training workout - it combines alternating strength (you'll need hand weights) and cardio exercises. After doing this workout my abs were definitely sore the next day.

I think fans of Jillian Michaels 30 Day Shred will really appreciate Workout. They both move at the same pace and each trainer has a similar no-nonsense, but encouraging approach. Beginners might benefit from Warner's DVD a bit more though because unlike Michaels, she does a much better job at instructing. This was especially helpful during the exercises where weights are used.

My only beef with the DVD is that there were some segments in which all of her trainers did not participate. Instead of going off camera they sat in the background, which might be a little distracting or uninspiring for viewers. Despite that criticism I definitely recommend this DVD and can attest that my abs were still sore two days later!

Celebs Like to Shake It

FitSugar — Fri, 30 Oct 2009 05:50:58 -0700

At first, the Power Plate seems like another gimmicky weight-loss product, but its website features endorsements from fit celebs like Madonna, Courteney Cox, and Hilary Swank. On top of that, it's used by over 60 college and pro sports teams, and the Police brought one with them on their reunion tour. That's some serious ~~celeb~~ street cred.

The secret behind the Power Plate is its vibrating plates. The manufacturer claims that if you stand on it for 10 minutes a day, three times a week, you'll lose weight, tone your body, and improve bone density. To really maximize the benefits of the machine, it's encouraged that you do the same exercises you would do on the floor - sit-ups, for example - on the Power Plate.

Cougar Town actress Cox says the Power Plate was essential in shaping her up for her new role: "The Power Plate machine has dramatically changed my workout. I know that every muscle in my body is being ignited in ways that you can't do with traditional training."

To see a video of Cox's trainer Michelle Lovett demonstrating the Power Plate, read more.

They call the technology behind the machine Acceleration Training: the vibrations transmit energy waves to the body that are able to contract muscles 25 to 50 times per second. This is suppose to help stimulate blood flow, work the muscles harder than ever before, and increase strength and flexibility.

Vibration training is not a new thing in the fitness world (remember the black rubber belts that used to go around the waist to shake off fat?), but it's been picking up steam especially as it garners more backing from the medical community and health professionals.

Studies done on the effects of vibration training show that if used properly, it's more beneficial at building lean muscle mass, improving weight loss, and increasing strength and speed than exercise regimens without vibration training. Researchers warn that the machines should not be used for more than 30 minutes a day due to health concerns about engaging the body in high-amplitude vibrations like back pain or blurred vision.

I remain a little skeptical, mostly because I can't get the Shake Weights infomercial out of my head, but my curiosity is piqued. My gym doesn't have a Power Plate yet, does yours? I'd love to hear what you think of this new workout.

Increase Your Pace Slightly and Burn More Calories

FitSugar — Wed, 28 Oct 2009 09:00:02 -0700

If you're trying to lose weight, cardio is your best friend. Workouts that get your heart rate up, such as running, biking, and using a cardio machine, are the best way to burn calories and reduce your percentage of body fat. Another fact to point out is that the faster you move, the more calories you'll burn. I'm not suggesting that you have to sprint through your entire workout - increasing your pace even a small amount will make a difference. Here are two ways to increase your speed when doing cardio.

Add intervals. After warming up, move at your usual pace for one minute, then increase your speed for one minute, then return to your usual pace for a minute. Repeat this sequence for 30 minutes, and then cool down. Need a plan to follow? Here are some interval workouts for all types of cardio. Remember, interval training is proven to reduce belly fat.
Increase your overall pace just sightly. Running at a pace of 5 mph (12-minute miles) burns 263 calories in 30 minutes. If you run a bit faster at 6 mph (10 minutes per mile), you'll burn 292 calories. It may not seem like a big difference, but if you run five times a week, you'll burn an extra 145 calories.

Increasing your speed when doing cardio won't take a lot more energy, but it'll sure make a difference to your body. You'll burn more calories, which translates to a slimmer, more defined frame. It will also help with your endurance, and make you stronger.