FitSugar

Ready, Set, Cycle: How to Fit Your Bike and Start Cycling

Zelana Montminy — Fri, 27 Jan 2012 10:47:53 PST

Indoor cycling is all the rage these days, but we know that setting up a stationary bike can be intimidating. Since the proper fit makes the workout so much better - and prevents injury - we tapped endurance rider Audry Adler to give us the skinny on adjusting a bike. Watch and learn! Then head to cardio cycling early to set up your bike just right and then get your sweat on.

What Cardio Crimes Do You Commit?

Jenny Sugar — Tue, 17 Jan 2012 11:53:12 PST

Exercise mistakes are more common than you think, and although some will prevent you from getting a good workout, others can put you at risk for pain or injury. Learn about these common cardio mistakes and share whether you're guilty of committing them.

Source: Thinkstock

Top 10 Mistakes You Make on the Elliptical Trainer

Prevention — Mon, 16 Jan 2012 04:08:59 PST

We are excited to share one of our fave stories from Prevention here on FitSugar!

By Lisa Hoehn, Prevention

As the weather drops, more and more people head straight to one machine in their gym - the elliptical trainer. According to a 2008 report from the International Health, Racquet, and Sportsclub Association, the number of users of elliptical trainers in health clubs grew sevenfold from 1997 to 2007. And while you may be proud of yourself for making it to the gym and squeezing in some cardio, taking a lackadaisical approach to your elliptical workout and casually spinning your legs while reading a magazine or watching TV isn't going to blast away those holiday cookies. Here, 10 mistakes you frequently make on the elliptical and how to fix them so you maximize calorie burn while adding fun to your ho-hum routine.

Top Workout Ideas For When the Gym Is Too Crowded

1. You’re too lazy to enter your information.
Most machines are calibrated for a 150-pound person - but personalizing your stats will help you get a more accurate calorie read. Aim to burn around 100 calories per 10 minutes, says Jennifer Cassetty, an exercise physiologist.

2. Your resistance is zero.
You might feel like a million bucks spinning at a mile a minute, but without resistance, you’re not going to see results, says Röbynn Europe, a personal trainer at Chelsea Piers in New York City. Make sure that you’re using enough resistance to push and pull through the stride. Then continue at a moderate pace until you feel like you’ve done all you can do. "You shouldn’t feel like you have even five minutes left in you when you step off," she says.

3. You're a sloucher.
Standing up straight helps to lengthen your abs, giving you a chance to engage your core and even work your upper body muscles, Cassetty says. Certified personal trainer Neal I. Pire, MA, CSCS, president of Inspire Training Systems in New Jersey, recommends hopping on a machine with an upper body component so you can engage even more muscles - and blast more fat. Can't find a machine that lets you pump your arms? Let go: some research suggests that leaning on machine armrests during exercise reduces calorie burning.

How to Buy a Cardio Machine

4. Your machine sounds like it’s going to take off.
If you can hear the purr of the machine while you’re exercising, it means that you’re going too fast without enough resistance - which means you're not getting the most calorie burn out of your time, Cassetty says. Keeping a steady, moderate pace at a resistance that forces you to use your muscles will get, and keep, your heart rate up.

Learn four more fitness mistakes after the break.

New Way to Calculate Your Maximum Heart Rate

Jenny Sugar — Thu, 12 Jan 2012 16:58:01 PST

If you've always had a tough time hitting your maximum heart rate, it could be because you're using an outdated formula, or one that's geared toward the fellas: 220 - your age.

Researchers at Northwestern Medicine in Chicago created a new formula that more accurately determines a woman's maximum heart rate. Try the formula below to calculate your maximum heart rate, and you'll likely end up with a much more reasonable number.

206 - (88% of your age) = Maximum Heart Rate

If you don't have the time to trouble with the formula, we've also created a chart below to help you find out your maximum heart rate. Use this number as a gauge to see how hard you should push yourself when working out. Not sure how to check your heart rate? If you don't use a heart rate monitor, place your first two fingers on your neck or the inside of your wrist to find your pulse. Count the number of beats in 10 seconds and multiply that number by six.

Age	Maximum Heart Rate (beats per minute)
18	190.2
19	189.3
20	188.4
21	187.5
22	186.6
23	185.8
24	184.9
25	184

Don't see your age? Keep reading to find out your maximum heart rate if you're older than 25.

A Reader Shares Her Tabata Workout Video

Fit Community — Thu, 05 Jan 2012 13:09:21 PST

Reader FitFabCities loves intervals, and wants to get you in on the fun, too! She shared her own Tabata workout in our Community.

I love workouts that get you in and out of the gym quickly and this high intensity training (HIIT) Tabata workout does just that. So here is how it works: Tabata protocol has you do 20 seconds of high intensity work followed by 10 seconds of rest and you can do any kind of intense interval from sprints to burpees to pushups. You complete that pattern back and forth for a full four minute block, take a much needed break then put those four minute blocks together to make up an 8, 12, 16 or 20 minute workout.

Another great thing: Tabata protocol has been scientifically proven to be the workout that burns the most calories in the least amount of time and high intensity interval training is one of the best ways to flatten your abs and reshape your body. (I'm not kidding, click here and check out the benefits section.) The whole workout is complete in 16-24 minutes. Oh yeah, and if that wasn't enough to make you fall in love with Tabata, it also raises your metabolism for the next 24 to 36 hours so you burn an additional 100 to 150 calories watching Emily take down the Graysons on Revenge (my new obsession) or someone start a fight on Real Housewives (my forever obsession). Who doesn't love that?

Get the workout breakdown and video after the break.

Reasons to Own a Jump Rope

Jenny Sugar — Tue, 20 Dec 2011 16:08:53 PST

If Winter weather curbs your outdoor runs and steep gym prices prevent you from hitting the pool or a spin class, you'll need an inexpensive and easy way to keep up with your cardio sessions. You may associate a jump rope with school-aged girls, boxers, or those in the military, but jump ropes are a great tool to keep in your home gym and here's why.

Cheap way to save time while burning major calories: For about $7 and 30 minutes, a 130-pound woman can burn 330 calories - running at a pace of 10 minutes per mile (six mph) only burns 270 calories.
You can do your workout anywhere: Whether you're in a hotel room on a business trip, outside on your deck, or inside your home because of bad weather, you can jump rope - just make sure the ceilings are high enough. A bonus is that since a jump rope takes up so little room, it can easily be stashed in your suitcase, gym or yoga bag, or even your purse.
Jumping is good for bone health: If you're young, you're not exactly worrying about osteoporosis yet, but what you do now can help prevent this condition. It turns out that simply jumping up and down helps strengthen your bones.
It tones your legs and booty: Who doesn't want a tight and toned tush? Just like running and biking, jumping rope requires mostly leg strength. You can jump up and down, side-to-side, or forward and backward, jump while moving around the room, jump with one leg, or jump with both legs together. Varying your steps will target different muscles and also prevent boredom.

5 Tips to Quickly Whip You Into Shape

Leta Shy — Wed, 14 Dec 2011 00:17:18 PST

When time is short, don't worry, you can still get in the calorie-burning effects of an effective workout. The next time you think you can't fit exercise in, here are five easy ways to convince yourself that's just not the case.

Use heavier weights: Cut your strength training time by increasing the heaviness of your weights. You'll be able to do fewer reps and still get the same results.
Combine your workouts: Don't have time to devote hours upon hours on separate cardio and strength training routines? Squeeze them both into an all-around workout that raises your heartbeat while still pumping up your muscles, like this fast-paced cardio circuit workout.
Or, break them up: Can't block off enough time for a longer workout session? Break up your calorie burning into a few manageable spurts of exercise. There are many reasons to love a short workout - read a few of them here!
Walk more: Staying active is more than just making it to the gym. To encourage yourself to walk more, get an inexpensive pedometer to track just how close to that 10,000-steps-a-day goal you really are.
Find a (new) buddy: If you haven't had time to catch up with a friend, now's the time extend a fitness-inspired invitation. Sign up for guest passes at a new studio, drop in on a Zumba classs, or bundle up for a long Winter walk together. You'll be able to inject variety in your workouts all while being able to spend time with your friend.

How do you fit in a workout?

Quick Tip: Keep Your Shoulders Down

Leta Shy — Fri, 04 Nov 2011 02:25:39 PDT

So many things to think about when strength training, like where to place your feet, how to keep from arching your back, and not overdoing it on the weights. I'm constantly reminding myself to do all these things, but one main thing that commonly plagues me, whether I'm doing a squat or a bicep curl, is how not to hunch my shoulders.

I'm not alone; rounded backs and hunched shoulders are one of the most common mistakes people make at the gym. It can lead to neck or muscle strains, imbalances, and injuries, so it's important to remember to keep your shoulders down when you are working out (even when you are doing cardio). If you have trouble remembering to keep your shoulders down, read on for two easy ways to remember to stop hunching.

What Do You Neglect Most in Your Workout Routine?

FitSugar — Thu, 03 Nov 2011 13:16:31 PDT

When it comes to a healthy lifestyle, there are many elements that make up the puzzle. Besides just sweating it out, staying fit requires a healthy diet, sticking to a pre- and post-workout routine, and making sure that you get all the nutrients you need.

Of course, staying the healthy course is hard work, and many times all of us are guilty of letting something fall by the wayside. During your workout routine, what do you end up not doing as much as you should? Whether it's skipping out on cardio or forgetting to stretch, which of these do you find yourself neglecting the most?

Must-Have Gear For Indoor Cycling Class

Heather Dale — Mon, 31 Oct 2011 12:29:46 PDT

Indoor cycling studios are taking the fitness scene by storm - popping up in private studios and gyms all over the country as people can't get enough of this intense cardio workout. If you are new to indoor cycling, there are a few basics to know before heading to your first class, but just know that cardio cycling isn't scary! Like yoga, going to class prepared with a few essential items can help make your hour sweat session more enjoyable - be dressed and geared up for indoor cycling class success. Find out what these items are!

Source: Getty